WORKOUT DESCRIPTION (INDIVIDUAL)
The workout begins with the athletes doing 2 burpees over the box. They then complete 2 reps of the lowest skill gymnastic movement on their ladder. They go back to the box to perform 2 more burpees over the box, then return to compete 2 reps of the middle skill gymnastics movement. Finally they return to do a third set of 2 burpees over the box before returning to the bar to complete 2 reps of the highest skill gymnastics movement on their ladder. if this is done in less than 3:00, the athlete will immediately begin a new round of 4 reps per exercise. They have until 6:00 to finish the round of 4’s. The workout continues to extend by 3:00 every time the athlete successfully completes a full rung of the ladder.
The score for the workout is total reps completed.
WORKOUT DESCRIPTION (TEAMS)
For this event, teams will divide into two co-ed pairs and complete the workout separately. Partners will perform the workout in exactly the same fashion as the individual version, only each element must be done synchronized with each other.
The score for the workout is the total combined reps of both co-ed pairs.
MOVEMENT STANDARDS
Burpee over Box Standard – Athletes may touch their chest to the ground by any means necessary. Stepping back and up is allowed. Athletes must then travel from one side of the box to the other while contacting the top box with both feet. Stepping up/down is allowed.
Ring Row Standard – Athletes will set the top of the ring even with their waistband. The feet will be positioned directly under the rings. A completed rep begins when the arms are full extended and ends when contact with the arm or shoulder is made.
Jumping Pullup Standard – Athletes will set the bar height 6″ above their head when standing upright. A completed rep begins with the athlete’s head in front of the extended arm (through the window) and ends with their chin over the bar.
Pullup Standard – A completed rep begins with the athlete’s arms extended and feet off the floor and ends with their chin over the bar. At no time can their feet make contact with the ground or structure during the rep.
Chest to Bar Standard – A completed rep begins with the athlete’s arms extended and feet off the floor and ends with their chest touching the bar below the clavicle. At no time can their feet make contact with the ground or structure during the rep.
Bar Muscle up Standard – A completed rep begins with the athlete’s arms extended and feet off the floor and ends with the athlete in a supported position on top of the bar. At no time can their feet make contact with the ground or structure during the rep.