online INDIVIDUAL Week 2 2022 

Video's and score's due by 11.59 pm Tuesday 19th July 2022

WORKOUT 2 - Just keep moving 

WORKOUT DESCRIPTION

15 Minute Cap - As many rounds as possible

 RX

  6 Bar Muscle-ups

  6 Burpee Box Jump Overs  (24 / 20)

  12 2xDB Hang Clean and Jerk (22.5kg / 15kg)

  18/12 Cal Row 

INTERMEDIATE / MASTER 35 - 44

  6 Chest to bar Pull-ups 

  6 Burpee Box Jump Overs  (24 / 20)

  12 2xDB Hang Clean and Jerk (15kg / 12.5kg)

  18/12 Cal Row 

BEGINNER / TEENS / MASTER 45+

  6 Pull-ups *

  6 Burpee Box Step Overs  (24 / 20)

  12 2xDB Hang Clean and Jerk (12.5kg / 10kg)

  18/12 Cal Row 

* Substitute - 2 x 1 Burpee Bar Touch (12)

SCORECARD

WORKOUT FLOW

This event is as many rounds as possible with a 15-minute time cap
 

On the 3,2,1 go the athlete will complete 6 muscle-ups, followed by 6 Burpee Box jump overs, followed by 12 Dumbbell hang clean and Jerk followed by an 18/12 Cal Row. The athlete will continue to complete rounds in this fashion until the 15-minute cap, where they will mark the total rounds and reps completed within the time allocated.

MOVEMENT STANDARDS

Bar Muscle Up

The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullover rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip. 

The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. Athletes may wear tape or hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar. 

 

Chest to Bar Pull-Ups

Strict, kipping or butterfly 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 wear tape or hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar.  

 

Pull-Ups

Strict, 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 wear tape or hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar.  

 

Burpee Box Jump Over

The burpee must be performed perpendicular to and facing the box. The athlete jumps or steps back to lie on the ground. The chest and thighs must touch the ground at the bottom. The hands and feet must remain inside the width of the box at the bottom of the burpee. From this position, the athlete can stand or jump to their feet. The athlete must jump onto the box using a two-foot takeoff. Single-legged jumping or stepping over is not permitted. Both feet must make contact with the top of the box before stepping or jumping off the other side of the box.. The rep is credited when both feet have touched the ground on the opposite side of the box. Before starting the next rep, the athlete must be perpendicular to and facing the box. Scaled/Masters 45+/Teens will do Burpee Box Step-Over. The burpee portion is the same, but athletes step on the box and off the other side.

 

Burpee Box Step Over

The burpee must be performed perpendicular to and facing the box. The athlete jumps or steps back to lie on the ground. The chest and thighs must touch the ground at the bottom. The hands and feet must remain inside the width of the box at the bottom of the burpee. From this position, the athlete can stand or jump to their feet. The athlete steps onto the box. Both feet must make contact with the top of the box before stepping off the other side of the box. The rep is credited when both feet have touched the ground on the opposite side of the box. Before starting the next rep, the athlete must be perpendicular to and facing the box.

 

Burpee Bar Touch

From a standing position, the athlete jumps or steps their feet back to lie on the ground. The chest and thighs must touch the ground at the bottom. From this position, the athlete can stand or jump to their feet. Then they must jump up, and with both hands, touch the pull-up bar. The rep is credited when the athlete touches the pull-up bar with both hands.
 

Double DB Clean & Jerk

After the dumbbells are lifted off the floor, the athlete must pause with the dumbbells at the hang position, either at his or her side or between the legs. From there, the athlete may perform a muscle clean, power clean, squat clean or split clean, so long as the dumbbells come up and make contact with the shoulder before being lifted overhead. Once at the shoulder, the athlete may get the dumbbells overhead any way they choose. Shoulder Press, Push Press, Push Jerk and Split Jerk are all permitted. At the top, the arm, hips and knees must be fully locked out with the dumbbells clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. If a Split Jerk is performed, both feet must return and be in line under the athlete’s body while the dumbbells are locked out overhead. 

 

Calorie Row

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