Victory Grips brings you The Captain where individuals will take on a pedal-to-the-metal race on the bike, followed by gymnastics and heavy thrusters and end with a 35′ front rack walking lunge to the finish line. Go unbroken throughout this event and you might just end up being named The Captain of Fittest of the Coast 2023!
Titan Fitness shorty barbells will be used for this workout.
See below for workout variations, standards and workout flow.
“The Captain”
For Time
21/18 Calorie Echo Bike
15/12 BMU
9 Thruster (175/115)
35′ Front Rack Walking Lunge (175/115)
5:00 Cap
Score: For Time
Men: 21 Calories | 15 BMU
Women: 18 Calories | 12 BMU
(Titan Fitness shorty barbells will be used)
Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, athletes will run 40 feet down the floor towards the Echo Bike. Athletes will mount the Echo Bike and complete the required amount of calories. Once complete, athletes will move to the rig and complete the required amount of gymnastics reps.
Once complete, athletes will move to the barbell and complete the required amount of thrusters. Once complete the athlete will lunge with the barbell in the front position 35’ down the floor to the finish line. Each successfully completed five-foot section of the lunge counts as one rep. The clock stops once the athlete successfully passes the finish line.
The score for the workout is the time to finish. There is no tiebreak time for this workout.
Tie Break
There is no tiebreak time.
Movement Standards
Echo Bike: The judge will not assist with the monitor. Athletes will be responsible for starting the monitor. Athletes can not leave the bike until the correct number of calories shows on the monitor.
Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
Thruster: The movement begins with the barbell on the ground. At the bottom of the movement, the athlete’s hips must clearly break at or below the crease of the knee. At the top of the movement, the athlete must stand with hips, knees, arms and elbows clearly locked out with the barbell over the head.
Front Rack Walking Lunge: The movement begins with the barbell in the front rack position. The lunge begins with both feet behind the starting line of the movement. During each lunge step, the trailing knee must make contact with the ground at the bottom of each lunge before the athlete returns to full hip and knee extension.
The athlete must alternate which foot leads for each rep. Stopping with both feet together at the top of the rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. Shuffle steps that advance the athlete forward between reps are not allowed.
The final rep of the lunge is credited when the barbell is in the front rack position, both heels are past the finish line (touching the line will not count), the feet are together and the hips and legs are fully extended. Dropping the barbell from the front rack position before successful completion of the finishing rep will result in a no rep.
Any no-rep will cause the athlete to move back to the last successfully completed five-foot increment.
During the lunge, athletes can pause and move the barbell to the floor, but if they are in between two five-foot segments, they must return to the previously successfully completed five-foot section.
Each successfully completed five-foot section of the lunge counts as one completed rep.
“The Captain”
For Time
21/18 Calorie Echo Bike
10/7 BMU
9 Thruster (135/95)
35′ Front Rack Walking Lunge (135/95)
5:00 Cap
Score: For Time
Men: 21 Calories | 10 BMU
Women: 18 Calories | 7 BMU
(Titan Fitness shorty barbells will be used)
Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, athletes will run 40 feet down the floor towards the Echo Bike. Athletes will mount the Echo Bike and complete the required amount of calories. Once complete, athletes will move to the rig and complete the required amount of gymnastics reps.
Once complete, athletes will move to the barbell and complete the required amount of thrusters. Once complete the athlete will lunge with the barbell in the front position 35’ down the floor to the finish line. Each successfully completed five-foot section of the lunge counts as one rep. The clock stops once the athlete successfully passes the finish line.
The score for the workout is the time to finish. There is no tiebreak time for this workout.
Tie Break
There is no tiebreak time.
Movement Standards
Echo Bike: The judge will not assist with the monitor. Athletes will be responsible for starting the monitor. Athletes can not leave the bike until the correct number of calories shows on the monitor.
Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
Thruster: The movement begins with the barbell on the ground. At the bottom of the movement, the athlete’s hips must clearly break at or below the crease of the knee. At the top of the movement, the athlete must stand with hips, knees, arms and elbows clearly locked out with the barbell over the head.
Front Rack Walking Lunge: The movement begins with the barbell in the front rack position. The lunge begins with both feet behind the starting line of the movement. During each lunge step, the trailing knee must make contact with the ground at the bottom of each lunge before the athlete returns to full hip and knee extension.
The athlete must alternate which foot leads for each rep. Stopping with both feet together at the top of the rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. Shuffle steps that advance the athlete forward between reps are not allowed.
The final rep of the lunge is credited when the barbell is in the front rack position, both heels are past the finish line (touching the line will not count), the feet are together and the hips and legs are fully extended. Dropping the barbell from the front rack position before successful completion of the finishing rep will result in a no rep.
Any no-rep will cause the athlete to move back to the last successfully completed five-foot increment.
During the lunge, athletes can pause and move the barbell to the floor, but if they are in between two five-foot segments, they must return to the previously successfully completed five-foot section.
Each successfully completed five-foot section of the lunge counts as one completed rep.
“The Captain”
For Time
21/18 Calorie Echo Bike
10/7 BMU
9 Thruster (135/95)
35′ Front Rack Walking Lunge (135/95)
5:00 Cap
Score: For Time
Men: 21 Calories | 10 BMU
Women: 18 Calories | 7 BMU
(Titan Fitness shorty barbells will be used)
Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, athletes will run 40 feet down the floor towards the Echo Bike. Athletes will mount the Echo Bike and complete the required amount of calories. Once complete, athletes will move to the rig and complete the required amount of gymnastics reps.
Once complete, athletes will move to the barbell and complete the required amount of thrusters. Once complete the athlete will lunge with the barbell in the front position 35’ down the floor to the finish line. Each successfully completed five-foot section of the lunge counts as one rep. The clock stops once the athlete successfully passes the finish line.
The score for the workout is the time to finish. There is no tiebreak time for this workout.
Tie Break
There is no tiebreak time.
Movement Standards
Echo Bike: The judge will not assist with the monitor. Athletes will be responsible for starting the monitor. Athletes can not leave the bike until the correct number of calories shows on the monitor.
Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
Thruster: The movement begins with the barbell on the ground. At the bottom of the movement, the athlete’s hips must clearly break at or below the crease of the knee. At the top of the movement, the athlete must stand with hips, knees, arms and elbows clearly locked out with the barbell over the head.
Front Rack Walking Lunge: The movement begins with the barbell in the front rack position. The lunge begins with both feet behind the starting line of the movement. During each lunge step, the trailing knee must make contact with the ground at the bottom of each lunge before the athlete returns to full hip and knee extension.
The athlete must alternate which foot leads for each rep. Stopping with both feet together at the top of the rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. Shuffle steps that advance the athlete forward between reps are not allowed.
The final rep of the lunge is credited when the barbell is in the front rack position, both heels are past the finish line (touching the line will not count), the feet are together and the hips and legs are fully extended. Dropping the barbell from the front rack position before successful completion of the finishing rep will result in a no rep.
Any no-rep will cause the athlete to move back to the last successfully completed five-foot increment.
During the lunge, athletes can pause and move the barbell to the floor, but if they are in between two five-foot segments, they must return to the previously successfully completed five-foot section.
Each successfully completed five-foot section of the lunge counts as one completed rep.
“The Captain”
For Time
21/18 Calorie Echo Bike
10/7 BMU
9 Thruster (135/95)
35′ Front Rack Walking Lunge (135/95)
5:00 Cap
Score: For Time
Men: 21 Calories | 10 BMU
Women: 18 Calories | 7 BMU
(Titan Fitness shorty barbells will be used)
Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, athletes will run 40 feet down the floor towards the Echo Bike. Athletes will mount the Echo Bike and complete the required amount of calories. Once complete, athletes will move to the rig and complete the required amount of gymnastics reps.
Once complete, athletes will move to the barbell and complete the required amount of thrusters. Once complete the athlete will lunge with the barbell in the front position 35’ down the floor to the finish line. Each successfully completed five-foot section of the lunge counts as one rep. The clock stops once the athlete successfully passes the finish line.
The score for the workout is the time to finish. There is no tiebreak time for this workout.
Tie Break
There is no tiebreak time.
Movement Standards
Echo Bike: The judge will not assist with the monitor. Athletes will be responsible for starting the monitor. Athletes can not leave the bike until the correct number of calories shows on the monitor.
Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
Thruster: The movement begins with the barbell on the ground. At the bottom of the movement, the athlete’s hips must clearly break at or below the crease of the knee. At the top of the movement, the athlete must stand with hips, knees, arms and elbows clearly locked out with the barbell over the head.
Front Rack Walking Lunge: The movement begins with the barbell in the front rack position. The lunge begins with both feet behind the starting line of the movement. During each lunge step, the trailing knee must make contact with the ground at the bottom of each lunge before the athlete returns to full hip and knee extension.
The athlete must alternate which foot leads for each rep. Stopping with both feet together at the top of the rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. Shuffle steps that advance the athlete forward between reps are not allowed.
The final rep of the lunge is credited when the barbell is in the front rack position, both heels are past the finish line (touching the line will not count), the feet are together and the hips and legs are fully extended. Dropping the barbell from the front rack position before successful completion of the finishing rep will result in a no rep.
Any no-rep will cause the athlete to move back to the last successfully completed five-foot increment.
During the lunge, athletes can pause and move the barbell to the floor, but if they are in between two five-foot segments, they must return to the previously successfully completed five-foot section.
Each successfully completed five-foot section of the lunge counts as one completed rep.
“The Captain”
For Time
21/18 Calorie Echo Bike
7/4 BMU
9 Thruster (115/75)
35′ Front Rack Walking Lunge (115/75)
5:00 Cap
Score: For Time
Men: 21 Calories | 7 BMU
Women: 18 Calories | 4 BMU
(Titan Fitness shorty barbells will be used)
Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, athletes will run 40 feet down the floor towards the Echo Bike. Athletes will mount the Echo Bike and complete the required amount of calories. Once complete, athletes will move to the rig and complete the required amount of gymnastics reps.
Once complete, athletes will move to the barbell and complete the required amount of thrusters. Once complete the athlete will lunge with the barbell in the front position 35’ down the floor to the finish line. Each successfully completed five-foot section of the lunge counts as one rep. The clock stops once the athlete successfully passes the finish line.
The score for the workout is the time to finish. There is no tiebreak time for this workout.
Tie Break
There is no tiebreak time.
Movement Standards
Echo Bike: The judge will not assist with the monitor. Athletes will be responsible for starting the monitor. Athletes can not leave the bike until the correct number of calories shows on the monitor.
Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
Thruster: The movement begins with the barbell on the ground. At the bottom of the movement, the athlete’s hips must clearly break at or below the crease of the knee. At the top of the movement, the athlete must stand with hips, knees, arms and elbows clearly locked out with the barbell over the head.
Front Rack Walking Lunge: The movement begins with the barbell in the front rack position. The lunge begins with both feet behind the starting line of the movement. During each lunge step, the trailing knee must make contact with the ground at the bottom of each lunge before the athlete returns to full hip and knee extension.
The athlete must alternate which foot leads for each rep. Stopping with both feet together at the top of the rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. Shuffle steps that advance the athlete forward between reps are not allowed.
The final rep of the lunge is credited when the barbell is in the front rack position, both heels are past the finish line (touching the line will not count), the feet are together and the hips and legs are fully extended. Dropping the barbell from the front rack position before successful completion of the finishing rep will result in a no rep.
Any no-rep will cause the athlete to move back to the last successfully completed five-foot increment.
During the lunge, athletes can pause and move the barbell to the floor, but if they are in between two five-foot segments, they must return to the previously successfully completed five-foot section.
Each successfully completed five-foot section of the lunge counts as one completed rep.
“The Captain”
For Time
21/18 Calorie Echo Bike
7 (Men) / 15 CTB (Women)
9 Thruster (115/75)
35′ Front Rack Walking Lunge (115/75)
5:00 Cap
Score: For Time
Men: 21 Calories | 7 BMU
Women: 18 Calories | 4 BMU
(Titan Fitness shorty barbells will be used)
Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, athletes will run 40 feet down the floor towards the Echo Bike. Athletes will mount the Echo Bike and complete the required amount of calories. Once complete, athletes will move to the rig and complete the required amount of gymnastics reps.
Once complete, athletes will move to the barbell and complete the required amount of thrusters. Once complete the athlete will lunge with the barbell in the front position 35’ down the floor to the finish line. Each successfully completed five-foot section of the lunge counts as one rep. The clock stops once the athlete successfully passes the finish line.
The score for the workout is the time to finish. There is no tiebreak time for this workout.
Tie Break
There is no tiebreak time.
Movement Standards
Echo Bike: The judge will not assist with the monitor. Athletes will be responsible for starting the monitor. Athletes can not leave the bike until the correct number of calories shows on the monitor.
Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
Thruster: The movement begins with the barbell on the ground. At the bottom of the movement, the athlete’s hips must clearly break at or below the crease of the knee. At the top of the movement, the athlete must stand with hips, knees, arms and elbows clearly locked out with the barbell over the head.
Front Rack Walking Lunge: The movement begins with the barbell in the front rack position. The lunge begins with both feet behind the starting line of the movement. During each lunge step, the trailing knee must make contact with the ground at the bottom of each lunge before the athlete returns to full hip and knee extension.
The athlete must alternate which foot leads for each rep. Stopping with both feet together at the top of the rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. Shuffle steps that advance the athlete forward between reps are not allowed.
The final rep of the lunge is credited when the barbell is in the front rack position, both heels are past the finish line (touching the line will not count), the feet are together and the hips and legs are fully extended. Dropping the barbell from the front rack position before successful completion of the finishing rep will result in a no rep.
Any no-rep will cause the athlete to move back to the last successfully completed five-foot increment.
During the lunge, athletes can pause and move the barbell to the floor, but if they are in between two five-foot segments, they must return to the previously successfully completed five-foot section.
Each successfully completed five-foot section of the lunge counts as one completed rep.
“The Captain”
For Time
21/18 Calorie Echo Bike
15 Pull-Ups
9 Thruster (95/65)
35′ Front Rack Walking Lunge (95/65)
5:00 Cap
Score: For Time
Men: 21 Calories | 15 Pull-Ups
Women: 18 Calories | 15 Pull-Ups
(Titan Fitness shorty barbells will be used)
Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, athletes will run 40 feet down the floor towards the Echo Bike. Athletes will mount the Echo Bike and complete the required amount of calories. Once complete, athletes will move to the rig and complete the required amount of gymnastics reps.
Once complete, athletes will move to the barbell and complete the required amount of thrusters. Once complete the athlete will lunge with the barbell in the front position 35’ down the floor to the finish line. Each successfully completed five-foot section of the lunge counts as one rep. The clock stops once the athlete successfully passes the finish line.
The score for the workout is the time to finish. There is no tiebreak time for this workout.
Tie Break
There is no tiebreak time.
Movement Standards
Echo Bike: The judge will not assist with the monitor. Athletes will be responsible for starting the monitor. Athletes can not leave the bike until the correct number of calories shows on the monitor.
Pull-Up: The athlete’s chin must extend over the bar. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
Thruster: The movement begins with the barbell on the ground. At the bottom of the movement, the athlete’s hips must clearly break at or below the crease of the knee. At the top of the movement, the athlete must stand with hips, knees, arms and elbows clearly locked out with the barbell over the head.
Front Rack Walking Lunge: The movement begins with the barbell in the front rack position. The lunge begins with both feet behind the starting line of the movement. During each lunge step, the trailing knee must make contact with the ground at the bottom of each lunge before the athlete returns to full hip and knee extension.
The athlete must alternate which foot leads for each rep. Stopping with both feet together at the top of the rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. Shuffle steps that advance the athlete forward between reps are not allowed.
The final rep of the lunge is credited when the barbell is in the front rack position, both heels are past the finish line (touching the line will not count), the feet are together and the hips and legs are fully extended. Dropping the barbell from the front rack position before successful completion of the finishing rep will result in a no rep.
Any no-rep will cause the athlete to move back to the last successfully completed five-foot increment.
During the lunge, athletes can pause and move the barbell to the floor, but if they are in between two five-foot segments, they must return to the previously successfully completed five-foot section.
Each successfully completed five-foot section of the lunge counts as one completed rep.
“The Captain”
For Time
21/18 Calorie Echo Bike
15 Pull-Ups
9 Thruster (95/65)
35′ Front Rack Walking Lunge (95/65)
5:00 Cap
Score: For Time
Men: 21 Calories | 15 Pull-Ups
Women: 18 Calories | 15 Pull-Ups
(Titan Fitness shorty barbells will be used)
Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, athletes will run 40 feet down the floor towards the Echo Bike. Athletes will mount the Echo Bike and complete the required amount of calories. Once complete, athletes will move to the rig and complete the required amount of gymnastics reps.
Once complete, athletes will move to the barbell and complete the required amount of thrusters. Once complete the athlete will lunge with the barbell in the front position 35’ down the floor to the finish line. Each successfully completed five-foot section of the lunge counts as one rep. The clock stops once the athlete successfully passes the finish line.
The score for the workout is the time to finish. There is no tiebreak time for this workout.
Tie Break
There is no tiebreak time.
Movement Standards
Echo Bike: The judge will not assist with the monitor. Athletes will be responsible for starting the monitor. Athletes can not leave the bike until the correct number of calories shows on the monitor.
Pull-Up: The athlete’s chin must extend over the bar. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
Thruster: The movement begins with the barbell on the ground. At the bottom of the movement, the athlete’s hips must clearly break at or below the crease of the knee. At the top of the movement, the athlete must stand with hips, knees, arms and elbows clearly locked out with the barbell over the head.
Front Rack Walking Lunge: The movement begins with the barbell in the front rack position. The lunge begins with both feet behind the starting line of the movement. During each lunge step, the trailing knee must make contact with the ground at the bottom of each lunge before the athlete returns to full hip and knee extension.
The athlete must alternate which foot leads for each rep. Stopping with both feet together at the top of the rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. Shuffle steps that advance the athlete forward between reps are not allowed.
The final rep of the lunge is credited when the barbell is in the front rack position, both heels are past the finish line (touching the line will not count), the feet are together and the hips and legs are fully extended. Dropping the barbell from the front rack position before successful completion of the finishing rep will result in a no rep.
Any no-rep will cause the athlete to move back to the last successfully completed five-foot increment.
During the lunge, athletes can pause and move the barbell to the floor, but if they are in between two five-foot segments, they must return to the previously successfully completed five-foot section.
Each successfully completed five-foot section of the lunge counts as one completed rep.
“The Captain”
For Time
21/18 Calorie Echo Bike
15 Pull-Ups
9 Thruster (95/65)
35′ Front Rack Walking Lunge (95/65)
5:00 Cap
Score: For Time
Men: 21 Calories | 15 Pull-Ups
Women: 18 Calories | 15 Pull-Ups
(Titan Fitness shorty barbells will be used)
Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, athletes will run 40 feet down the floor towards the Echo Bike. Athletes will mount the Echo Bike and complete the required amount of calories. Once complete, athletes will move to the rig and complete the required amount of gymnastics reps.
Once complete, athletes will move to the barbell and complete the required amount of thrusters. Once complete the athlete will lunge with the barbell in the front position 35’ down the floor to the finish line. Each successfully completed five-foot section of the lunge counts as one rep. The clock stops once the athlete successfully passes the finish line.
The score for the workout is the time to finish. There is no tiebreak time for this workout.
Tie Break
There is no tiebreak time.
Movement Standards
Echo Bike: The judge will not assist with the monitor. Athletes will be responsible for starting the monitor. Athletes can not leave the bike until the correct number of calories shows on the monitor.
Pull-Up: The athlete’s chin must extend over the bar. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
Thruster: The movement begins with the barbell on the ground. At the bottom of the movement, the athlete’s hips must clearly break at or below the crease of the knee. At the top of the movement, the athlete must stand with hips, knees, arms and elbows clearly locked out with the barbell over the head.
Front Rack Walking Lunge: The movement begins with the barbell in the front rack position. The lunge begins with both feet behind the starting line of the movement. During each lunge step, the trailing knee must make contact with the ground at the bottom of each lunge before the athlete returns to full hip and knee extension.
The athlete must alternate which foot leads for each rep. Stopping with both feet together at the top of the rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. Shuffle steps that advance the athlete forward between reps are not allowed.
The final rep of the lunge is credited when the barbell is in the front rack position, both heels are past the finish line (touching the line will not count), the feet are together and the hips and legs are fully extended. Dropping the barbell from the front rack position before successful completion of the finishing rep will result in a no rep.
Any no-rep will cause the athlete to move back to the last successfully completed five-foot increment.
During the lunge, athletes can pause and move the barbell to the floor, but if they are in between two five-foot segments, they must return to the previously successfully completed five-foot section.
Each successfully completed five-foot section of the lunge counts as one completed rep.
“The Captain”
For Time
21/18 Calorie Echo Bike
7/4 BMU
9 Thruster (95/65)
35′ Front Rack Walking Lunge (95/65)
5:00 Cap
Score: For Time
Boys: 21 Calories | 7 BMU
Girls: 18 Calories | 4 BMU
(Titan Fitness shorty barbells will be used)
Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, athletes will run 40 feet down the floor towards the Echo Bike. Athletes will mount the Echo Bike and complete the required amount of calories. Once complete, athletes will move to the rig and complete the required amount of gymnastics reps.
Once complete, athletes will move to the barbell and complete the required amount of thrusters. Once complete the athlete will lunge with the barbell in the front position 35’ down the floor to the finish line. Each successfully completed five-foot section of the lunge counts as one rep. The clock stops once the athlete successfully passes the finish line.
The score for the workout is the time to finish. There is no tiebreak time for this workout.
Tie Break
There is no tiebreak time.
Movement Standards
Echo Bike: The judge will not assist with the monitor. Athletes will be responsible for starting the monitor. Athletes can not leave the bike until the correct number of calories shows on the monitor.
Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
Thruster: The movement begins with the barbell on the ground. At the bottom of the movement, the athlete’s hips must clearly break at or below the crease of the knee. At the top of the movement, the athlete must stand with hips, knees, arms and elbows clearly locked out with the barbell over the head.
Front Rack Walking Lunge: The movement begins with the barbell in the front rack position. The lunge begins with both feet behind the starting line of the movement. During each lunge step, the trailing knee must make contact with the ground at the bottom of each lunge before the athlete returns to full hip and knee extension.
The athlete must alternate which foot leads for each rep. Stopping with both feet together at the top of the rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. Shuffle steps that advance the athlete forward between reps are not allowed.
The final rep of the lunge is credited when the barbell is in the front rack position, both heels are past the finish line (touching the line will not count), the feet are together and the hips and legs are fully extended. Dropping the barbell from the front rack position before successful completion of the finishing rep will result in a no rep.
Any no-rep will cause the athlete to move back to the last successfully completed five-foot increment.
During the lunge, athletes can pause and move the barbell to the floor, but if they are in between two five-foot segments, they must return to the previously successfully completed five-foot section.
Each successfully completed five-foot section of the lunge counts as one completed rep.
