online PAIRS Week 1 2022 

Video's and score's due by 11.59 pm Tuesday 12th JULY 2022

WORKOUT 1 - SHOULDER PARADISE 

WORKOUT DESCRIPTION

OPEN RX / OPEN INTERMEDIATE / MASTER 35 - 44 = TIME CAP 14 Minutes 

3 Rounds of 
 

  9 synchronised Overhead Squats 
  9 synchronised Kipping Handstand Push-Ups
 

Followed by 2 rounds of 

  15 synchronised Overhead Squats 

  15 synchronised Kipping Handstand Push-Ups
 

Followed by 1 Round
 

  21 synchronised Overhead Squats 
  21 synchronised Kipping Handstand Push-ups

WEIGHTS 

Open RX - 45kg  / 30kg

Open Intermediate -  30kg / 20kg
Masters 35 - 44 - 30kg / 20kg

OPEN BEGINNER / MASTER 45+ / TEENS = TIME CAP 14 Minutes 

3 Rounds of 
 

  9 synchronised Front Squats 
  9 synchronised Hand Release Push-Ups

 

Followed by 2 rounds of 

  15 synchronised Front
 Squats

  15 synchronised Hand Release Push-Ups

Followed by 1 Round
 

  21 synchronised Front Squats
  21 synchronised Hand Release Push-Ups

WEIGHTS 

Open Beginner - 20kg / 15kg

Masters 45+ - 20kg / 15kg

Teens - 20kg / 15kg

SCORECARD

WORKOUT FLOW

This event begins with the pairs standing next to their barbells which will be on the ground.
 

On the 3,2,1 go, the pair will perform 9 Synchronised Overhead Squats (Front Squats) , (the synchronisation will be at both the bottom of the squat and the top of the movement when both athletes are standing with knees/hips locked out and the barbell overhead).
 

At the completion of the Overhead Squats (Front Squats), the pair will move to perform 9 synchronised Handstand Push-ups (Hand Release Push-ups) with the synchronisation being at the top of the HSPU, Kipping or Strict HSPU are permitted. The pair will repeat this until they have completed 3 rounds (9 OHS + 9 HSPU)
 

On the completion of 3 rounds the pairs will move on to complete 2 rounds of 15 OHS (FS) followed by 15 HSPU (HRPU), once the pairs have completed 2 rounds of 15 OHS + 15 HSPU the pair will move on to complete 1 round of 21 synchronised overhead squats (FS) followed by 21 Synchronised HSPU (HRPU).

Once the pair has finished the synchronised 21 HSPU (HRPU) they will record the time. 

 

Pairs have 14 minutes to complete this workout

MOVEMENT STANDARDS

Overhead Squat

The barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the knee cap. At the top, the knees and hips must be completely open with the barbell over heels. The judges will be particularly strict about ensuring the hip becomes fully open at the top (no leaning forward).

 

Front Squat (Beginners/Masters 45+/Teens ONLY)

The barbell must be kept on the shoulders throughout the whole movement. At the bottom, the crease of the hips must pass below the height of the knee cap. At the top, the knees and hips must be completely open with the barbell on the shoulders.

 

Handstand Push-Up

Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. At the bottom, the athlete’s head makes contact with the ground. For RX, If the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates. All other divisions (Intermediate and Master 35-44) may use 1 Abmat. The feet do not need to remain in contact with the wall for the entire movement but must touch the wall simultaneously at the beginning and end of each rep. Kipping or Strict reps are allowed. 

Hand Release Push-Up (Beginners/Masters 45+/Teens ONLY)

The Hand Release push-up, starts and finishes at the top of the movement with elbows locked out with feet no wider than shoulder-width apart. The athlete's chest must make contact with the ground and both hands must be lifted completely from the ground before the athlete can push back to the starting position. A straight body position must be maintained throughout the pushup. Knees are not permitted to touch the ground at any stage in the rep. This will ensure no “snaking” of reps.