Event 4

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Event Date:

Check out our video below for all the details for Event 4!

RX
For Time (16:00 Cap):ATHLETE 1
50 Unbroken DUs
20 WBS @ 20/14 to 10’/9′
50 Unbroken DUs
40 T2BATHLETE 2
40 Unbroken DUs
30 WBS @ 20/14 to 10’/9′
40 Unbroken DUs
30 Pistol SquatsATHLETE 3
30 Unbroken DUs
40 WBS @ 20/14 to 10’/9′
30 Unbroken DUs
20 HSPU

ATHLETE 4
20 Unbroken DUs
50 WBS @ 20/14 to 10’/9′
20 Unbroken DUs
10 Bar MU

SC
For Time (16:00 Cap):ATHLETE 1
50 Unbroken SUs
20 WBS @ 20/14 to 9’/8′
50 Unbroken SUs
40 K2PATHLETE 2
40 Unbroken SUs
30 WBS @ 20/14 to 9’/8′
40 Unbroken SUs
30 MB OH Lunge (in place)ATHLETE 3
30 Unbroken SUs
40 WBS @ 20/14 to 9’/8′
30 Unbroken SUs
20 HRPU

ATHLETE 4
20 Unbroken SUs
50 WBS @ 20/14 to 9’/8′
20 Unbroken SUs
10 Chin Over Bar Pull-up

Workout Description

Teams will line up in their designated lane behind the starting line. At the call of 3-2-1-go, Athlete 1 will complete the first part of this workout. Once finished, they will run back to the starting line and tag in Athlete 2. Once Athlete 2 completes their part, they will tag in athlete 3, and so on.

The score for this workout will be the total time to complete all 4 parts. If the team does not finish within the 16:00 time cap, each rep not completed will be an additional second added to 16:00. The time after each part will be used as the tiebreak.

Standards of Movement

Double Unders
The rope must pass under the feet twice for each jump. All reps must be completed in one unbroken set. If an athlete stops jumping at any point before the reps are completed, they must start that set over.

Single Unders
The rope must pass under the feet only once per jump. All reps must be completed in one unbroken set. If an athlete stops jumping at any point before the reps are completed, they must start that set over.

Wall Ball
The ball must be taken from the bottom of a squat, with the hip crease below the knee, and thrown to hit the specified target. Rx males will throw to 10 feet with a 20# ball and females to 9 feet with a 14# ball. Scaled males will throw to 9 feet with a 20# ball and females to 8 feet with a 14# ball. The middle of the ball must hit the wall at or above the specified target height. If the ball hits low or does not hit the wall, the rep will not count. If the ball is dropped between reps, it must come to a full stop on the ground before beginning the next rep.

Toes-to-Bar
The athlete must go from a full hang to both feet contacting the bar at the same time inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind plane of the bar. This can be accomplished with bent knees.

Knees-to-Parallel
The athlete must go from a full hang to both knees passing above the hip crease at the same time. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. This can be accomplished with bent knees.

Pistol
The movement begins with the athlete standing with the hip and knee of the squatting leg fully extended. The hip must pass below parallel at the bottom, and the opposite foot cannot touch the ground until the squatting leg is fully extended with control shown. Athletes will be allowed to hold the foot of the opposite leg with their hand. Athletes will not be allowed to rest the opposite leg on the squatting leg.

MB OH Lunge
The lunge must start with the ball in the overhead position. Elbows do not need to be locked out, but no part of the wall ball may touch any part of athlete’s body. The trailing leg’s knee must touch the ground at the bottom and the hips must come to full extension at the top for each rep to count. Lunges will be completed in place and athletes will be allowed to step forwards or backwards.

HSPU
Every rep will begin and end at the top of a handstand with the arms fully locked out, heels in contact with the wall, and hips open with body in line with the arms. At the bottom, the athlete’s head must make contact with the mat. The feet do not need to remain in contact with the wall for the entire movement. Kipping is allowed.

HRPU
Each rep will start with the chest and thighs on the ground. The athlete must push up into a plank position with elbows locked out, return to the starting position, and remove hands from the ground before proceeding into the next rep. Snaking push-ups will not be allowed. Quads and chest must come off the ground at the same time.

Bar Muscle Up
At the bottom of the movement, a full lock-out is required and the feet must be off the ground. At the top, the elbows must be fully locked out while supporting the body above the bar. Kipping or strict muscle-ups are allowed. Swings or rolls are not allowed.

Chin Over Bar Pull-up
Strict, kipping, or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the athlete must clearly show the chin over the horizontal plane of the bar.


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