WORKOUT 2
Rx'd
On the call of GO, the athlete will have 5 minutes to establish a 3 rep max pull-up. The athlete may take as many attempts as they choose. It is important that the athlete starts from a dead hang before the first rep is done. All reps must show the athlete's chin clearly over the bar and a full extension of the arms at the bottom. The athlete may NOT rest or make contact with the floor or any other object during the 3 reps. It is important that on the final rep, a full dead hang is show before leaving the bar.
On the 5 minute mark, the athlete will have a 10 minute time limit to perform the second part of the workout, as many reps and rounds as possible of 15 calorie row and 20 KB swings, Russian standard. For the row, the counter must be reset to 0 after every set. This may be done by the athlete or the judge. The athlete must stay on the rowing machine until the counter hit 15 calories. This must be clearly displayed in your video. For a KB swing to count, the KB must pass from between the athlete's leg and to a minimum of eye level. The athlete is NOT allowed to bend the elbow at any point during the swing.
Scaled
For this workout, the athlete may choose to use a rack. The athlete will have 5 minutes to establish a 3 rep max STRICT press. The bar must be empty at the start of the workout. On the call of GO, the athlete will load the bar to their desired weight. The athlete or judge must clearly state the weight on the bar before the reps are performed. The athlete is not allowed to break the reps by putting the bar back into the rack. They are allowed to rest with the bar over their head or on their shoulders in the front rack position.
On the 5 minute mark, the athlete will have a 10 minute time limit to perform the second part of the workout, as many reps and rounds as possible of 15 calorie row and 20 KB swings, Russian standard. For the row, the counter must be reset to 0 after every set. This may be done by the athlete or the judge. The athlete must stay on the rowing machine until the counter hit 15 calories. This must be clearly displayed in your video. For a KB swing to count, the KB must pass from between the athlete's leg and to a minimum of eye level. The athlete is NOT allowed to bend the elbow at any point during the swing.
The score for this workout is the total weight for your pull-up/strict press (best score only) + total reps of 10 minute AMRAP
Example:
3RM pull-up*/strict press - 50kg
10 min AMRAP - 3 rounds = 105 reps
Total = 155 reps
* If the athlete is only able to perform the 3RM pull-ups at body weight, than their score is 1.
For video submissions, all equipment must be clearly shown before the workout begins
On the call of GO, the athlete will have 5 minutes to establish a 3 rep max pull-up. The athlete may take as many attempts as they choose. It is important that the athlete starts from a dead hang before the first rep is done. All reps must show the athlete's chin clearly over the bar and a full extension of the arms at the bottom. The athlete may NOT rest or make contact with the floor or any other object during the 3 reps. It is important that on the final rep, a full dead hang is show before leaving the bar.
On the 5 minute mark, the athlete will have a 10 minute time limit to perform the second part of the workout, as many reps and rounds as possible of 15 calorie row and 20 KB swings, Russian standard. For the row, the counter must be reset to 0 after every set. This may be done by the athlete or the judge. The athlete must stay on the rowing machine until the counter hit 15 calories. This must be clearly displayed in your video. For a KB swing to count, the KB must pass from between the athlete's leg and to a minimum of eye level. The athlete is NOT allowed to bend the elbow at any point during the swing.
Scaled
For this workout, the athlete may choose to use a rack. The athlete will have 5 minutes to establish a 3 rep max STRICT press. The bar must be empty at the start of the workout. On the call of GO, the athlete will load the bar to their desired weight. The athlete or judge must clearly state the weight on the bar before the reps are performed. The athlete is not allowed to break the reps by putting the bar back into the rack. They are allowed to rest with the bar over their head or on their shoulders in the front rack position.
On the 5 minute mark, the athlete will have a 10 minute time limit to perform the second part of the workout, as many reps and rounds as possible of 15 calorie row and 20 KB swings, Russian standard. For the row, the counter must be reset to 0 after every set. This may be done by the athlete or the judge. The athlete must stay on the rowing machine until the counter hit 15 calories. This must be clearly displayed in your video. For a KB swing to count, the KB must pass from between the athlete's leg and to a minimum of eye level. The athlete is NOT allowed to bend the elbow at any point during the swing.
The score for this workout is the total weight for your pull-up/strict press (best score only) + total reps of 10 minute AMRAP
Example:
3RM pull-up*/strict press - 50kg
10 min AMRAP - 3 rounds = 105 reps
Total = 155 reps
* If the athlete is only able to perform the 3RM pull-ups at body weight, than their score is 1.
For video submissions, all equipment must be clearly shown before the workout begins
