Bandz brings you Churn & Burn where you will be tested on your aerobic capacity and your ability to push the pace on the Assault Bike.

Churn & Burn features a three-round triplet featuring a jump rope, a dumbbell and the Assault Bike. Athletes will have to attack the bike with reckless abandon while trying to go unbroken on both the double unders and the shoulder to overhead to beat the time cap..

See below for workout variations, standards and workout flow.

Disinfectant spray and towels will be used to clean workout equipment following each heat.

WORKOUT INFO BY DIVISION

18-34

Churn & Burn

For Time

3 Rounds

60 Double Unders
40 Single Arm DB Shoulder to Overhead (50/35)
20/14 Cal. Assault Bike

12:00 Cap

Score = Time to Complete

 

Workout Description
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 will be required to switch hands switch hands every 10 reps. Athletes will be unable to switch hands on the DB until completing 10 reps. Athletes may start with either the left or right hand.

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 20 calories for the men or 14 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 20 or 14 calories on the final round.

Tie Break
There is no tiebreak for Churn & Burn.

Movement Standards
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 must switch hands every 10 reps. Athletes must complete 10 reps in one hand before switching hands. 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.

35-44

Churn & Burn

For Time

3 Rounds

60 Double Unders
40 Single Arm DB Shoulder to Overhead (50/35)
20/14 Cal. Assault Bike

12:00 Cap

Score = Time to Complete

 

Workout Description
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 will be required to switch hands switch hands every 10 reps. Athletes will be unable to switch hands on the DB until completing 10 reps. Athletes may start with either the left or right hand.

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 20 calories for the men or 14 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 20 or 14 calories on the final round.

Tie Break
There is no tiebreak for Churn & Burn.

Movement Standards
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 must switch hands every 10 reps. Athletes must complete 10 reps in one hand before switching hands. 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.

45-54

Churn & Burn

For Time

3 Rounds

45 Double Unders
30 Single Arm DB Shoulder to Overhead (50/35)
15/10 Cal. Assault Bike

11:00 Cap

Score = Time to Complete

 

Workout Description
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.

Tie Break
There is no tiebreak for Churn & Burn.

Movement Standards
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.

55+

Churn & Burn

For Time

3 Rounds

45 Double Unders
30 Single Arm DB Shoulder to Overhead (35/20)
15/10 Cal. Assault Bike

11:00 Cap

Score = Time to Complete

 

Workout Description
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.

Tie Break
There is no tiebreak for Churn & Burn.

Movement Standards
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.

Teenager

Churn & Burn

For Time

3 Rounds

45 Double Unders
30 Single Arm DB Shoulder to Overhead (35/20)
15/10 Cal. Assault Bike

11:00 Cap

Score = Time to Complete

 

Workout Description
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.

Tie Break
There is no tiebreak for Churn & Burn.

Movement Standards
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.

Open Intermediate

Churn & Burn

For Time

3 Rounds

45 Double Unders
30 Single Arm DB Shoulder to Overhead (50/35)
15/10 Cal. Assault Bike

11:00 Cap

Score = Time to Complete

 

Workout Description
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.

Tie Break
There is no tiebreak for Churn & Burn.

Movement Standards
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.

Open Scaled

Churn & Burn

For Time

3 Rounds

45 Double Unders or 135 Single Unders
30 Single Arm DB Shoulder to Overhead (35/20)
15/10 Cal. Assault Bike

11:00 Cap

Score = Time to Complete

 

Workout Description
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.

Tie Break
There is no tiebreak for Churn & Burn.

Movement Standards
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.