PAIRS WORKOUT 3 2020

workout 3

AllStar Alliance Online Pairs brought to you by Again Faster and True Protein.

Week 3, presented by Livesore and Programmed by SwanStrong.

 

workout description

Time cap: 14 minutes (Share the reps however you like)

For time: 

125 Wall Balls (20/14lbs) 

100 Pull-ups 

75 Box Jump Overs (24/20”)* 

50 HSPU ** 

25 Bar Muscle Ups ***

* Masters 45+ may do Step Overs

** Intermediate and Master 45+ can substitute for 100 Hand release push ups

*** Intermediate and Master 45+ can substitute for 25 Chest to Bar pull ups  

 

SCALED

For time: 

125 Wall Balls (14/10lbs) 

100 Jumping Pull-ups 

100 Box Step Overs (24/20”) 

100 Burpees 

workout flow

The final workout of the online pairs series is a chipper. Teams will start at the top and work their way through each movement once only. Teams must complete all of the reps on one movement before moving to the next movement. 

 

The reps for this workout will be shared between the two team members. There is no minimum work requirement on any station. This means that an athlete can complete all of the wall balls for example, and the next athlete can do all of the pull-ups etc. 

 

There is a 14 min time cap on the workout. If you complete all of the reps under the time cap, you will be scored with your time. If you do not complete all of the reps within the 14 min time cap, you will be awarded a 1 sec penalty for every rep not completed, and this will be your score. For example, if your team completes 13/25 bar muscle ups and the time cap is hit, your team will be awarded an additional 12 sec on the time cap for the reps not completes, meaning your score for this workout will be 14:12. 

 

Movement standards

 

Wall Ball

Each successful rep of Wall Ball must start with the ball in your hands and pass through a full squat with the hips clearly passing below the knees at the bottom of the rep. A successful rep will be counted when the ball then clearly hits the target (10ft for men/ 9ft for women). Men will use a 20lb/9kg ball and women will use a 14lb/6kg ball. 

 

Pull-up 

The pull-up starts from a dead hang position with the feet off of the floor and the arms completely straight under the bar. A successful rep will be counted when the chin clearly passes above the pull-up bar at the top of the movement. Any style of pull-up is permitted including strict, kipping and butterfly pull-ups and any style of grip is permitted including overhand, underhand and mixed grips as long as the standards listed above are clearly met. Athletes may choose to wear hand protection OR tape the pull-up bar but CANNOT do both. 

Jumping Pull-up (Scaled only)

For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete’s head when the athlete is standing tall. At the bottom, the arms must be fully extended. Overhand, underhand and mixed grips are all permitted. The rep is credited when the chin breaks the horizontal plane of 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.

 

Box Jump Overs 

The box jump over starts with a two foot take off. One foot take offs will not be permitted. Athletes simply need to land on the other side of the box for the rep to count. This means that they can choose how to get to the other side. Athletes can jump onto and over the box, or choose to clear the box without landing on it. Opening of the hips is not a requirement in this movement. 

 

Hand Stand Push Up

Each rep of HSPU must start and finish with the athlete in a supported handstand position on the wall with the arms locked out and only the heels in contact with the wall. Athletes will touch their head to the floor and then press back up into the original support position to get credit for each rep. The HSPU must be performed inside a clearly marked box. This box must measure 36 inches wide and 24 inches deep and must be clearly displayed prior to starting the workout. Your palms must stay within the lines of the box but your fingers may be outside. HSPU may be strict or kipping. 

 

Hand Release Push Up (Intermediate / Master 45+ only)

Elbows must be locked out and feet no wider then shoulder width, a straight body position must be maintained throughout the push up. (no snaking, sagging or pushing up from the knees). The chest (nipple line or above)must touch the floor then the hands must be completely lifted off the ground.  

 

Bar Muscle Up

Each rep of bar muscle up must start in a dead hang position with the feet off of the floor and the arms completely straight under the bar. Credit will be given when the athlete is clearly in a supported position above the bar with the arms locked out and the shoulders slightly in front of the pull-up bar. Only the hands and no other body parts may assist the athlete in reaching the top position of each rep. Kipping is permitted, but athletes may not allow their feet to rise above the pull-up bar in the middle of the rep. This will be deemed a no rep. Athletes may choose to wear hand protection OR tape the pull-up bar but CANNOT do both. 

Chest to Bar Pull Up (Intermediate and Masters 45+ Only)

This is a standard chest to bar pull up. Dead hang, kipping or butterfly Pull-ups are allowed so long as the requirements are met. The arms must be fully extended at the bottom. with athletes feet off the ground. Overhand, underhand or mixed grip are all permitted. The rep is credited when the cheat clearly comes into contact with the bar below the collar bone. Athletes may wrap tape around the bar OR wear hand protection but CANNOT do both.  

Burpee (Scaled Only)

This is a standard burpee. Each rep starts and finishes with the Athlete in a standing position with hips and knees extended. The athlete may either jump or step in/out.  The chest and thighs must touch the ground at the bottom of the burpee. 

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