online PAIRS Week 3 2021 

Video's and score's due by 11.59 pm Tuesday 23rd FEBRUARY 2021

WORKOUT 3 - AFTERBURNER 

WORKOUT DESCRIPTION

RX : 20mins

  15 Wall Balls 

  10 Toes to Bar 

  5 Burpee Box Jump Overs 

TEENS : 20mins

  15 Wall Balls 

  10 Toes to Bar 

  5 Burpee Box Jump Overs 

INTERMEDIATE : 20mins

  15 Wall Balls 

  10 Toes to Bar 

  5 Burpee Box Jump Overs 

MASTER 35-44 : 20mins

  15 Wall Balls 

  10 Toes to Bar 

  5 Burpee Box Jump Overs 

BEGINNER : 20mins

  15 Wall Balls 

  10 Hanging Knee Raises 

  5 Burpee Box Step Overs 

MASTER 45+ : 20mins

  15 Wall Balls 

  10 Hanging Knee Raises

  5 Burpee Box Step Overs 

SCORECARD

WORKOUT FLOW

This workout is as many rounds as possible (AMRAP) style workout with a time cap of 20 minutes.
 

Athletes must complete one full round each before tagging in the next athlete. 
 

At the call of “3,2,1 Go”, Athletes 1 will complete one full round consisting of 15 wall balls, followed by 10 toes to bar followed by 5 burpee box jump overs, Athlete 1 will then tag athlete 2 who will also complete a round of 15 wall balls, followed by 10 toes to bar followed by 5 burpee box jump overs, Athletes will continue completing rounds, tagging between rounds until the time cap is reached. The score will be the total amount of reps completed within the time cap. 
 

* Athletes MUST tag the incoming athlete.
 

* Only one athlete may be working at a time. 
 

* Both Athletes must complete the workout the same way, i.e., if substitutions are used BOTH athletes must use substitutions. 

MOVEMENT STANDARDS

Wall Ball

In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The rep is credited when the center of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Toes-to-Bar

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended and the heels must be brought back behind 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. Overhand, underhand, or mixed grip are all permitted. The rep is credited when both feet come into contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

Hanging Knee Raises 

In the hanging knee-raise, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or splitgrip are all permitted. At the top of the repetition, the athlete must raise the knees above the height of the hips. 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.

Burpee Box Jump Overs 

The Burpee Box Jump Over starts with the athlete facing the box while touching there chest and thighs to the ground, and finishes with the athlete jumping over the box. In the bottom position, the athlete must remain perpendicular to the box. In the box jump over there is no requirement to stand tall while on the box. A two foot take off is always required, and only the athletes feet may touch the box. The athlete may jump on the box using a two foot landing and then jump off or step off to the other side, or the athlete may jump completely over the box. If jumping  over the box, the feet must go over the box, not around it, and the athlete must use a two foot landing.

Box Height Male 24"

Box Height Female 20"

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Burpee Box Step Overs 

The Burpee Box step Over starts with the athlete facing the box while touching there chest and thighs to the ground, and finishes with the athlete stepping over the box. In the bottom position, the athlete must remain perpendicular to the box. In the box step over there is no requirement to stand tall while on the box. The Athlete may step up or jump on the top of the box and then jump or step down the other side, or the athlete may jump completely over the box. If jumping  over the box, the feet must go over the box, not around it, and the athlete must use a two foot landing.

Box Height Male 24"

Box Height Female 20"

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