Churn & Burn
45 Double Unders or 135 Single Unders
30 Single Arm DB Shoulder to Overhead (35/20)
15/10 Cal. Assault Bike
Score = Time to Complete
Athletes will begin the workout on their mat with jump rope on the ground. At 3.2.1. Go, athletes will begin with double unders before moving to the single arm DB shoulder to overhead. Athletes may switch hands however they like and can do as many or as little reps on either side as they choose.
Upon completing the DB shoulder to overhead, athletes will move to the bike. The athlete must remain on the bike until the calories hit the indicated total of either 15 calories for the men or 10 calories for the women. The monitor must be reset before an athlete can begin peddling. Athletes will be responsible for resetting their bike. Judges will not assist in resetting the monitor.
The clock stops after the athletes records 15 or 10 calories on the final round.
There is no tiebreak for Churn & Burn.
Double Unders – Athletes must make two passes of the rope for a rep to count. The rope must start on the ground at the beginning of the workout. Athletes must face the direction indicated by the head judge.
DB Shoulder to Overhead – The DB will start on the ground. Athletes can clean and jerk the first rep. Athletes must return to the front rack position at shoulder level after each rep. Athletes can strict press, push press, push jerk or split jerk the DB overhead. Athletes must have the DB locked out overhead with shoulder and elbow fully extended. Failure to do so will result in a no rep. Athletes must lock knees and hips at the top of the movement. Failure to do so will result in a no rep. Athletes can start the set of DB shoulder to overhead with either the right or left hand. When switching hands, athletes do not need to come back to the ground. The DB can stay at shoulder level.
Assault Bike – Athletes must reset the monitor before each round. Judges will not assist in resetting of the monitor. Athletes can not step off the bike until the prescribed number of calories is achieved on the monitor. Leaving the assault bike before the monitor reads the prescribed number of calories will result in a 15 second penalty.