What The Fitness?!

5 rounds for time:

30 lateral bar hops

10 deadlift (275/185)

3 front roll to support

SC: (225/155) 9 ring dips (use band if necessary)

Workout starts with athlete with back to the barbell until released at 'go'.  Workout is completed at the completion of the final front roll to support or the 20 minute cap; whichever comes first.

Movement Standards:

Bar hops

Starting position:

Athlete begins on one side of the loaded barbell.
The rep begins when both feet are on the ground on one side of the bar.

Movement:

Athlete jumps over the barbell from one side to the other.
The bar must be loaded.
No stepping over unless scaling the workout.

Finish position:

Rep is complete when both feet land on the opposite side of the bar.
You can turn mid-air or after landing, unless the workout requires “facing the bar at all times.”

Scaled athletes may step over the barbell.

Deadlifts

Starting Position

SThe barbell starts on the floor, loaded evenly on both sides.
The athlete stands facing the bar with feet roughly hip-width apart.
Hands grip the bar outside the knees (any grip style allowed — overhand, mixed, or hook grip).
The lift begins with the bar resting on the ground.

Movement

The athlete must lift the barbell from the ground to full extension of the hips and knees with shoulders behind the bar.

Finish Position

The rep is complete when:

The hips and knees are fully extended.
The shoulders are behind the barbell.
The barbell is held under control at the top.

*No bouncing the bar off the floor into the next rep.

NO REP CRITERIA

A rep will not count if:

The hips or knees are not fully extended at the top (soft lockout).
The shoulders are not behind the bar at full extension.
The athlete drops the bar before reaching full lockout.
The bar is bounced off the floor between reps.
The athlete performs a sumo-style lift (unless the workout specifically allows it).

Front Roll to Support

Starting Position

Athlete begins in a full ring support--on top of the rings with arms fully extended and feet off the ground.

From ring support, the athlete initiates a forward roll until they return to the upright position where they must re-establish ring support with arms fully extended and feet off the ground.

At no point from start to finish may the feet or any other part of the body come into contact with the floor.

For time:

50/40 calorie row

20 x 25 foot burpee shuttle runs

100 freestanding handstand shoulder taps

20 x 25 foot burpee shuttle runs

50/40 calorie row

Workout Flow Description:

The athlete begins the workout seated on a Concept2 Rower. At the call of “Go,” the athlete may grab the handle and begin rowing. He or she will continue rowing until men reach 50 calories or women reach 40 calories.

After completing the row, the athlete will advance to the burpee shuttle run. The 25-foot section will be clearly marked for 20 burpee shuttle runs. Each rep begins with the athlete performing a burpee behind the line and is completed once the athlete travels across the 25-foot line on the far end. The athlete will continue in this fashion until 20 burpee shuttle runs are completed.

Upon completion of the final burpee shuttle run, the athlete will advance to the freestanding shoulder taps. For reps to count, the athlete must kick up and tap his or her shoulder while both feet are off the ground. The athlete may come down as often as needed and may move around freely, but reps will only count when any part of the shoulder is touched by any part of the hand while the feet are off the ground.

After completing 100 shoulder taps, the athlete will perform another 20 burpee shuttle runs. Following the burpee shuttle runs, the athlete will return to the rower for the final 50/40-calorie row.

Time stops when the required calories have been completed. If the time cap is reached before the athlete finishes the workout the score will be a total of the reps and calories completed.

Movement Standards

Rowing Standards

Equipment

The rower must be a Concept2 Rower.
The monitor must be clearly visible and set to calories. The rower must count up.

Start Position

The athlete must begin seated on the rower with the monitor showing zero calories (or meters).
Hands must be off the handle, and the feet must be secured in the straps before starting.
Athletes may grab the handle and start pulling as soon as the workout begins (“3, 2, 1… Go!”)

During the Row

The athlete must stay on the rower until the required calories are fully displayed on the monitor.
The damper setting and foot position are up to the athlete’s discretion.
No assistance may be given (e.g., another person touching the rower or monitor).

Finish Standard

The athlete may dismount the rower only after the monitor shows the required number of calories or meters.
Time or transitions are measured from the moment the monitor hits the target value (or the athlete finishes the required effort), not when they step off.

Burpee Shuttle Run

Setup

The workout area will have a 25-foot (7.62 m) lane clearly marked with lines at each end.

Movement Standard

Each burpee shuttle run rep consists of one burpee followed by a 25-foot run across the lane.

Start:

Each rep begins with the athlete standing behind one line.

The Burpee:

The athlete must drop to the floor so that the chest and thighs touch the ground.
The athlete must then return to the standing position by jumping or stepping up.
At the top, does not need to jump or clap, but instead starts the shuttle run.

The Shuttle Run:

After completing the burpee, the athlete must run across the 25-foot lane and touch the floor or clearly cross the line with both feet. 

Completion of the Rep:

A rep is complete once the athlete has crossed the line on the far end after the burpee.
The next rep begins with the athlete performing the next burpee behind that line.

Standards Summary

Chest and thighs must touch the ground on each burpee.
Jump and clap (or hands overhead) ARE NOT required at full extension.
Full 25-foot travel must occur on each shuttle.
Athlete must perform burpees behind the line — not on or over it.

Shoulder Taps

Start Position

The athlete begins standing tall on the floor.
At the start of each rep, the athlete must kick up to a freestanding handstand — no wall, rig, or other object may be used for support.

Movement Standard

While balancing freely on the hands, the athlete must lift one hand and make contact with the either shoulder.
A rep counts when any part of the hand clearly touches any part of the shoulder while both feet are off the ground.
The athlete may alternate shoulders or perform multiple reps on the same side.
The athlete may come down to the floor as needed and re-kick up to continue accumulating reps.
Only shoulder taps performed while freestanding (no wall contact, no other body part support) will count (unless scaling–scaled options listed below).

Finish Standard

A rep is complete when:

Contact is visibly made between the hand and shoulder, and
Both feet remain off the ground during contact.

The rep does not count if:

The athlete touches a wall or other object for balance.
The feet or knees touch the ground before or during shoulder contact.
The athlete fails to make clear shoulder contact.

Scaled Shoulder Taps

Athletes who decide to scale may do so in three ways.
1-Wall-assisted wall-facing shoulder taps
2-Wall-assisted facing out shoulder taps
3-Tall plank shoulder taps

50 rounds for time:

1 reverse lunge wall ball left

1 reverse lunge wall ball right

1 wall ball

RX: (20/14) to 10 foot target for men, to 9 foot target for women

*Athletes must start facing away from the wall ball.  At the call of go, athlete will pick up the ball and begin with reverse lunge wall balls. Athletes must alternate lunges and clearly contact the knee to the ground before throwing the ball to the target.  Complex does not need to be unbroken and athletes can rest at any time.  If the ball is dropped to the ground, it must settle before resuming reps.  

MOVEMENT STANDARDS:

Reverse lunge wall ball - The knee must touch the ground and the ball must strike above the target line.  Athletes may bring their feet together to assist with the throwing portion.

Wall ball - The hip crease must clearly pass below the knee at the bottom of the squat and the ball must strike above the target line.

For time:

50-40-30-20-10 crossbody KB swing

25-20-15-10-5 single leg jump rope left

25-20-15-10-5 single leg jump rope right

RX: 53/35 lbs

Flow:

• Round 1: 50 swings → 25 R single unders → 25 L single unders

• Round 2: 40 swings → 20 R → 20 L

• Round 3: 30 swings → 15 R → 15 L

• Round 4: 20 swings → 10 R → 10 L

• Round 5: 10 swings → 5 R → 5 L

Movement Standards

Crossbody Kettlebell Swing

Start Position

• KB starts on either side of the body with handle gripped with both hands.

The Swing

• Drive through the hips, rotate the torso slightly, guiding the bell up and across the body.

• KB reaches eye level.

      •     KB descends back down to the opposite side of the body.

Rep Standard

• Must reach eye level each rep.

• Must start outside the leg each rep on either side of the body.

 Single-Leg Single Unders

Performed exactly like a single under but hopping only on the designated leg.

General Standards

• Standard rope passes under the body once per jump.

• Jumping leg stays the same for all reps of that leg.

• Non-working leg must not touch the ground during reps (soft bend is fine).

• Misses do not count.

• Athlete may switch legs only at the set break (not mid-set).

Right-Leg Single Under

• All reps must be completed hopping only on the right foot.

Left-Leg Single Under

• All reps must be completed hopping only on the left foot.