online INDIVIDUAL Week 2 2021 

Video's and score's due by 11.59 pm Tuesday 9th FEBRUARY 2021

WORKOUT 2 - maverick 

WORKOUT DESCRIPTION

RX : 15mins

  30/20 Cal Row

  30 Dumbbell Thrusters (22.5 / 15 kg)

  30/20 Cal Row

  30 Chest-to-Bar Pull ups 

TEENS : 15mins

  30/20 Cal Row

  30 Dumbbell Thrusters (15 / 10 kg)

  30/20 Cal Row

  30 Pull ups 

INTERMEDIATE : 15mins

  30/20 Cal Row

  30 Dumbbell Thrusters (22.5 / 15 kg)

  30/20 Cal Row

  30 Pull ups 

MASTER 35-44 : 15mins

  30/20 Cal Row

  30 Dumbbell Thrusters (15 / 10 kg)

  30/20 Cal Row

  30 Pull ups 

MASTER 45+ : 15mins

  30/20 Cal Row

  30 Dumbbell Thrusters (15 / 10 kg)

  30/20 Cal Row

  30 Jumping Chest-to-Bar Pull ups 

SCORECARD

WORKOUT FLOW

This workout is for time with a time cap of 15 minutes.

 

At the call of “3,2,1 Go”, Athletes will work towards completing 50/40 Cals on the rower, Once complete they will move on to complete 50 Dumbbell Thrusters.  Athletes will move back to the rower to complete another 50/40 Cals before moving back to complete 50 Chest to Bar pull ups. Once Athletes have completed all the required reps the pair will record the time. 

MOVEMENT STANDARDS

Row

The monitor on the rower must be set to zero at the beginning of each row. The Athletes may have assistance resetting the monitor. The athlete must stay seated in the rower until the monitor reads the correct calories. 

Dumbbell Thruster

Each set of Dumbbell Thrusters begins with the dumbbells on the ground. The Dumbbells are held in the front rack position during the squat. Dumbbells move from the bottom of a front squat to a full lockout overhead. A Full squat clean into the thruster is allowed when the dumbbells are taken from the floor. The hip crease must clearly pass below the top of the knees in the bottom position, The rep is credited when the dumbbells are locked out overhead, with hips, knees, and arms fully extended, both dumbbells are directly over or slightly behind the middle of the body. Re-Dipping during the press (i.e. performing a jerk) will result in a "no rep" 

Chest to Bar Pull Ups 

This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly chest to bar pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chest clearly comes into contact with the bar below the collarbone. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

Pull Ups 

This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chin breaks the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.  

Jumping Chest to Bar Pull Ups 

For the jumping chest-to-bar pull-up, the bar should be at least six inches above the top of the athlete’s head when the athlete is standing tall. The athlete may need to use plates or other stable platforms to decrease the distance between the top of the head and the bar. At the bottom of the movement, the athlete must lower their body, so the arms are fully extended. The rep is credited when the chest clearly comes into contact with the bar below the collarbone. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

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