2021 championship individual WORKOUT 5

WORKOUT DESCRIPTION

For time:

100 Double Unders 

32 Front Rack DB Lunge 

10 DB Step Overs 

10 Devils Press 

10 DB Step Overs 

32 Front Rack DB Lunge 

10 DB Step Overs 

10 Devils Press 

10 DB Step Overs 

32 Front Rack DB Lunge 

100 Double Unders
 

WEIGHT / DIVISION REQUIREMENTS 

Teens                     
15 kg / 10 kg - 1 x DB Only

 

Intermediate 
22.5 kg / 15 kg - 1 x DB Only

 

Advanced           
22.5 kg / 15 kg - 2 x DB 

 

Masters 35-44 
22.5 kg / 15 kg - 1 x DB Only

 

Master 45           
15 kg / 10 kg - 1 x DB Only

WORKOUT FLOW

At the call of “3,2,1 Go” the athlete will commence by completing 100 Double unders moving onto 32 front rack Dumbbell Lunges, At the completion of the dumbbell lunges the athlete will move to the box and complete 10 Dumbbell Box step overs, once complete the Athlete will move onto complete 10 Devils Press, Then back to complete 10 Dumbbell Box Step overs followed by 32 Lunges, then 10 DB Step overs, followed by 10 Devils Press, then 10 DB box Step overs, followed by 32 Front rack DB Lunges, moving to 100 Double Under. Once 100 Double unders have been completed the Athlete will record a time.

 

This event has a time cap of 20 minutes

MOVEMENT STANDARDS

Double Under

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.
 

Front Rack Dumbbell Lunges

This is a Dumbbell front-rack lunge, the dumbbell is supported on the shoulders in front of the body. Athletes may support the dumbbell with one or two hands. At least one hand must always remain in contact with the dumbbell. The knee of the lunging leg must make contact with the floor during the rep and the rep is counted when the feet are together with hips, knees at full extension.
 

Devils Press

Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor. From here, the athlete will jump to their feet, never taking their hands from the dumbbells. Next, the athlete shall snatch or swing both dumbbells from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition.
(Athletes do not need to alternate hands if using 1 x dumbbell)


Dumbbell Box Step Overs  (24 / 20 Inch)

For every repetition of the dumbbell box step overs, the athlete starts with both feet on the ground and faces the box. With the dumbbell supported in any position but not resting on the leg, the athlete must step to the top of the box and over to the other side. Only the athlete’s feet may make contact with the box. If the athlete is holding the dumbbell with one hand, the free hand may not push into the legs during the step-up. The rep is credited when both of the athlete’s feet are on the other side of the box and the hips and knees are fully extended. Athletes must alternate legs to start each step over.