SHOWDOWN WORKOUT 4 2020

WORKOUT DESCRIPTION

50 / 40 Cal Assault Bike 

40 Box Jump Overs (24 / 20")

30 Bar Muscle Ups 


Time cap: 8 minutes

WORKOUT FLOW

Event 4 is a fast paced chipper of 50/40 Calories on the Assault Bike, 40 Box Jump Overs and 30 Bar Muscle-Ups.

The event will start with the athlete standing behind the Assault Bike with their hands behind their back. At the call of “Go”, athletes will jump on and complete 50/40 calories (50 for men and 40 for women). 

 

At the conclusion of the 50/40 Calories, the athlete will move to the Box Jump Overs and complete 40 repetitions. 

 

Athletes do not need to make full extension on the box. Once 40 repetitions are complete, athletes will move to the Pull-up bar and complete 30 Bar Muscle Ups.  

Bar Muscle-Ups must be performed facing the camera.  Any reps completed with back to the camera will be considered a no-rep.

MOVEMENT STANDARDS

ASSAULT BIKE

The monitor on the Assault bike must be set to zero at the beginning of each row. The athlete may have assistance resetting the monitor. The athlete must stay at the Assault bike until the monitor reads the correct calories.

BOX JUMPS OVERS

 In the box jump over, there is no requirement to stand tall while on the top of the box. A two foot take off is always required, and only the athletes feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off the over side, or the athlete may jump over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.  

 

BAR MUSCLE-UP

The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip.

The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. 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.

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