2021 championship pairs WORKOUT 6

WORKOUT DESCRIPTION

4 rounds for time (alternating rounds with partner, 2 each) 

50 Double Unders 

16 Front Rack DB Lunge 

11 DB Box Step Overs 

9 Devils Press 

11 DB Box Step Overs 

16 Front Rack DB Lunge 

50 Double Unders

WEIGHT / DIVISION REQUIREMENTS 

Teens                         
M/M 15kg / 15kg            
M/F 15kg / 10kg       
F/F 10kg / 10kg    
DU or 100 Single Unders / 1 x DB

 

Scaled                       
M/M 15kg / 15kg            
M/F 15kg / 10kg        
F/F 10kg / 10kg     
DU or 100 Single Unders / 1 x DB

 

Intermediate           
M/M 22.5kg / 22.5kg       
M/F 22.5kg / 15kg    
F/F 15kg / 15kg     
1 x Dumbbell 

 

Advanced                 
M/M 22.5kg / 22.5kg      
M/F 22.5kg / 15kg     
F/F 15kg / 15kg     
2 x Dumbbell 

 

Masters 35-44         
M/M 22.5kg / 22.5kg      
M/F22.5kg / 15kg     
F/F 15kg / 15kg     
1 x Dumbbell 

 

Master 45                 
M/M 15kg / 15kg            
M/F 15kg / 10kg        
F/F 10kg / 10kg     
DU or 100 Single Unders / 1 x DB

WORKOUT FLOW

This event is a relay of 4 rounds. At the call of “3,2,1 Go” the first athlete will commence the workout. They will complete 50 Double Unders (100 Single Skips) moving onto 16 front rack dumbbell Lunges, At the completion of the dumbbell lunges the athlete will move to the box and complete 11 Dumbbell Box step overs, once complete the Athlete will move onto complete 9 Devils Press, Then back to complete 11 Dumbbell Box Step overs Moving back to complete 16 Lunges, then 50 Double unders, Once the athlete completes the 50 Double Unders the athlete will then run back down the floor and tag the next athlete. This will be repeated by both athletes The event ends once the 4 rounds have completed the workout and last athlete has returned to the start mat. 

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.