"OOTB" WORKOUT 2 2020

WORKOUT Name - out of the box Wod 2

VIdeo and score due by 11.59 pm Saturday 25th April 2020

WORKOUT DESCRIPTION

OPEN - For Time

KETTLEBELL

  50 Air Squat

  30 Single Arm KB Push Press (24 / 16 kg)
  50 Air Squat
  50 Burpees over KB
  50 Air Squat
  30 Single Arm KB Push Press
  50 Air Squat 

 

DUMBBELL

  50 Air Squat

  50 Single Arm DB Push Press (22.5 / 15 kg)
  50 Air Squat
  50 Burpees over DB
  50 Air Squat
  50 Single Arm DB Push Press
  50 Air Squat 

BARBELL

  50 Air Squat

  30 Push Press (40 / 30 kg)
  50 Air Squat
  50 Burpees over Bar
  50 Air Squat
  30 Push Press
  50 Air Squat 

 

SCALED  - For Time

KETTLEBELL

  50 Air Squat

  30 Single Arm KB Push Press (16 / 12 kg)
  50 Air Squat
  50 Burpees over KB
  50 Air Squat
  30 Single Arm KB Push Press
  50 Air Squat 

 

DUMBBELL

  50 Air Squat

  50 Single Arm DB Push Press (15 / 10 kg)
  50 Air Squat
  50 Burpees over DB
  50 Air Squat
  50 Single Arm DB Push Press
  50 Air Squat 

BARBELL

  50 Air Squat

  30 Push Press (30 / 20 kg)
  50 Air Squat
  50 Burpees over Bar
  50 Air Squat
  30 Push Press
  50 Air Squat 

MASTERS 37+  - For Time

KETTLEBELL

  50 Air Squat

  30 Single Arm KB Push Press (16 / 12 kg)
  50 Air Squat
  50 Burpees over KB
  50 Air Squat
  30 Single Arm KB Push Press
  50 Air Squat 

 

DUMBBELL

  50 Air Squat

  50 Single Arm DB Push Press (15 / 10 kg)
  50 Air Squat
  50 Burpees over DB
  50 Air Squat
  50 Single Arm DB Push Press
  50 Air Squat 

BARBELL

  50 Air Squat

  30 Push Press (30 / 20 kg)
  50 Air Squat
  50 Burpees over Bar
  50 Air Squat
  30 Push Press
  50 Air Squat 

NO EQUIPMENT  - For Time

  50 Air Squat

  50 Shoulder Taps
  50 Air Squat
  50 Burpees over Line
  50 Air Squat
  50 Shoulder Taps
  50 Air Squat 

 

 

WORKOUT FLOW

This workout is for time and is a chipper style workout. 

 

Each athlete can choose between either a Kettlebell, a Dumbbell, a Barbell or no equipment, Athletes must stay with their chosen equipment throughout the entire workout.   

 

At the call of “3,2,1 Go”, the athlete will complete 50 Air Squats, once completed the athlete will move onto the required amount of Push Press (30 x KB / BB or 50 for DB), the athlete will then move to complete another 50 Air squats, this is followed by 50 Burpees (Parallel to the KB, DB, BB or Line), then 50 Air Squats, then another set of Push press and finally 50 Air Squats. Once complete athlete will note the final time.  

**Athletes using no equipment will replace the Push Press for Shoulder Taps.    

This workout is for time.  

MOVEMENT STANDARDS

Air Squat
Each Rep begins with athletes standing with hips and knees fully extended. The athlete must pass through a full squat with hips travelling below the knees (Below parallel) . The rep is credited when the athletes hips and knees are fully extended and the athlete is standing tall.

Dumbbell / Kettlebell Single Arm Push Press

Each rep of the push press begins with a Dumbell / Kettlebell at the shoulder and finishes with the weight fully locked out overhead. The athlete may dip and drive with the legs while the weight is on the shoulders. However, once the Dumbbell / Kettlebell leaves the shoulder, the hips and knees must remain straight until the weight is locked out overhead. No jerks. At the top, the arms, hips and knees are fully extended, and the Dumbbell / Kettlebell finishes directly over the middle of the body with the feet in line under the body. Using a rack is not permitted. There is no requirement to change hands. Any hand change must be done below eye level.

Barbell Push Press

Each rep of the push press begins with the barbell at the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. The athlete may dip and drive with the legs while the weight is on the shoulders. However, once the barbell leaves the shoulder, the hips and knees must remain straight until the weight is locked out overhead. No jerks.  At the top, the arms, hips and knees are fully extended, and the bar finishes directly over the middle of the body with the feet in line under the body. Using a rack is not permitted.

Burpee over Bar / Kettlebell / Dumbbell / Line

The burpee must be performed parallel to the Barbell / KB / DB / Line. The athlete jumps or steps back to lie on the ground. The athlete’s body must be beside the Barbell / KB / DB / Line. The chest and thighs must touch the ground at the bottom. From this position, the athlete can step or jump to their feet. The athlete must jump over the Barbell / KB / DB / Line using a two-foot takeoff. (Feet must jump over the DB /KB, if feet go around the DB / KB it will be considered a no Rep)  Single-legged jumping or stepping over is not permitted (scaled divisions excluded). The athlete does not need to land with both feet at the same time. The rep is credited when both feet have touched the ground on the opposite side of the Barbell / KB / DB / Line. Before starting the next rep, the athlete must be parallel to the Barbell / KB / DB / Line.

Shoulder Taps 

The shoulder tap starts in the plank position with wrist under shoulders, the knees off the ground and feet hip width apart. Each hand must touch the opposite shoulder (above the bicep). The rep is counted when the hand returns to the starting position. Knees must stay off the ground at all times, if the knees descend to the ground before the rep is completed it will be considered a no rep. There is no requirement to change hands.

Contact Us
Logo.ALLSTAR.png

© 2020 Allstar Sports Pty Ltd