SHOWDOWN WORKOUT 5 2020

WORKOUT DESCRIPTION - T2b Biathlon

40 / 30 Cal Row

42 Toes to Bar

30 / 20 Cal Row

30 Toes to Bar

20 / 10 Cal Row 

18 Toes to Bar 

*every break on toes to bar will result in a 10 / 8 cal row 

 


Time cap: 11 minutes

WORKOUT FLOW

Event 5 is known as the T2B Biathlon. It is 3 rounds of Rowing (cals) and Toes-to-Bar with each round descending in reps. 

The event will start with the athlete seated on the C2 Rower with their hands behind their back. At the call of “Go”, athletes will complete 40/30 cals on the Rower. At the completion of 40/30 cals, the athlete will move to the pull-up bar and complete 42 Toes-to-Bar. 

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

At the completion of 42 T2B, the athlete will return to the rower and complete 30/20 cals, followed by 30 T2B, and finally 20/10 cals on the Rower, followed by 18 T2B. 

There is however, one more aspect to this workout. If at any time, the athlete breaks their T2B set. They will incur a penalty of 10/8 cals on the rower. They must complete their penalty before returning to the pull-up bar and completing their set of T2B.

 

As an example, if in the first round an athlete does 31 T2B and then drops from the pull-up bar, they must immediately go and perform their 10/8 cal penalty row before returning to the pull-up bar to complete their final 11 reps. If the athlete breaks again, they will incur another penalty. If the athlete can complete the final 11 reps of that round without breaking, they can commence their second round. 

This workout has a time cap of 11 minutes.

MOVEMENT STANDARDS

ROW

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

TOES-TO-BAR

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended, and the heels must be brought back behind 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. Overhand, underhand, or mixed grip are all permitted. The rep is credited when both feet come into contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

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