Wild South brings you “Yorktown” – where individuals will take on a down and back chipper style workout.
See below for workout variations, standards and workout flow.
WORKOUT INFO BY DIVISION
For Time
100 Double Unders
10 Overhead Squat (185/125)
100 Double Unders
10 Overhead Squat (185/125)
80′ Double DB Front Rack Walking Lunge (70/50)
10 Overhead Squat (185/125)
100 Double Unders
10 Overhead Squat (185/125)
100 Double Unders
12:00 Cap
Tie Break:
There is no tiebreak.
Workout Flow:
Athletes will start on the start/finish mat with their jump rope on the floor at the end of their lane.
At the call of 3. 2. 1. Go! The athletes will run down their lane to their jump rope to start their jump rope. They MUST face the start finish mat when completing these reps.
Once completed, the athlete will start their OHS facing away from the large video monitors. Once completed, they will perform the DU and OHS one more time before starting their DB lunges. Once the athlete completes the DB lunges they will perform OHS and jump rope two more times.
Once they complete, the last round of jump rope, they will run back down their lane to the start finish mat to stop the clock.
The athletes must ALWAYS face the start/finish mat when completing the jump rope and ALWAYS face away from the video monitors when completing the OHS.
There will be no tie break for this workout.
Movement Standards:
Double Under: The rope must make two rotations to count. The rope must spin in a forward motion. The jump rope will start at the end of the lane on the floor closest to the rig.
Single Under: The rope must make one rotation to count. The rope must spin in a forward motion. The jump rope will start at the end of the lane on the floor closest to the rig.
DB Front Rack Walking Lunge: The movement is a double DB lunge. The athlete can hold the DB in any way they choose as long as the DB’s remain at or above shoulder height and both hands are holding onto the handles of the DB. Should the DB’s come below shoulder height, it will be a no rep.
The athlete must start the lunge with both feet clearly behind the line. At the bottom, the athlete’s knee must make contact with the ground. At the top of each step, the athlete’s hips and knees must be fully extended before beginning the next step. Shuffle steps that advance the athlete forward between reps are not allowed.
The rep is credited when: both heels are PAST the line (touching the line will not count), the feet are together, and the hips and legs are fully extended.
The athletes must reach the finish position before lowering the DB’s from their shoulders. Any no rep will result in the athlete moving back to the last successfully completed five-foot section.
Overhead Squat: The crease of the hip must be clearly below the top of the knees at the bottom. A full squat snatch is permitted but not required to start the movement. The barbell may not touch any part of the body other than the hands during the overhead squat. The rep is credited when the barbell reaches full lockout overhead, with the hips, knees, and arms fully
extended, and the bar directly over, or slightly behind, the middle of the body.
For Time
100 Double Unders
10 Overhead Squat (175/115)
100 Double Unders
10 Overhead Squat (175/115)
80′ Double DB Front Rack Walking Lunge (70/50)
10 Overhead Squat (175/115)
100 Double Unders
10 Overhead Squat (175/115)
100 Double Unders
12:00 Cap
Tie Break:
There is no tiebreak.
Workout Flow:
Athletes will start on the start/finish mat with their jump rope on the floor at the end of their lane.
At the call of 3. 2. 1. Go! The athletes will run down their lane to their jump rope to start their jump rope. They MUST face the start finish mat when completing these reps.
Once completed, the athlete will start their OHS facing away from the large video monitors. Once completed, they will perform the DU and OHS one more time before starting their DB lunges. Once the athlete completes the DB lunges they will perform OHS and jump rope two more times.
Once they complete, the last round of jump rope, they will run back down their lane to the start finish mat to stop the clock.
The athletes must ALWAYS face the start/finish mat when completing the jump rope and ALWAYS face away from the video monitors when completing the OHS.
There will be no tie break for this workout.
Movement Standards:
Double Under: The rope must make two rotations to count. The rope must spin in a forward motion. The jump rope will start at the end of the lane on the floor closest to the rig.
Single Under: The rope must make one rotation to count. The rope must spin in a forward motion. The jump rope will start at the end of the lane on the floor closest to the rig.
DB Front Rack Walking Lunge: The movement is a double DB lunge. The athlete can hold the DB in any way they choose as long as the DB’s remain at or above shoulder height and both hands are holding onto the handles of the DB. Should the DB’s come below shoulder height, it will be a no rep.
The athlete must start the lunge with both feet clearly behind the line. At the bottom, the athlete’s knee must make contact with the ground. At the top of each step, the athlete’s hips and knees must be fully extended before beginning the next step. Shuffle steps that advance the athlete forward between reps are not allowed.
The rep is credited when: both heels are PAST the line (touching the line will not count), the feet are together, and the hips and legs are fully extended.
The athletes must reach the finish position before lowering the DB’s from their shoulders. Any no rep will result in the athlete moving back to the last successfully completed five-foot section.
Overhead Squat: The crease of the hip must be clearly below the top of the knees at the bottom. A full squat snatch is permitted but not required to start the movement. The barbell may not touch any part of the body other than the hands during the overhead squat. The rep is credited when the barbell reaches full lockout overhead, with the hips, knees, and arms fully
extended, and the bar directly over, or slightly behind, the middle of the body.
For Time
75 Double Unders
10 Overhead Squat (125/85)
75 Double Unders
10 Overhead Squat (125/85)
80′ Double DB Front Rack Walking Lunge (50/35)
10 Overhead Squat (125/85)
75 Double Unders
10 Overhead Squat (125/85)
75 Double Unders
12:00 Cap
Tie Break:
There is no tiebreak.
Workout Flow:
Athletes will start on the start/finish mat with their jump rope on the floor at the end of their lane.
At the call of 3. 2. 1. Go! The athletes will run down their lane to their jump rope to start their jump rope. They MUST face the start finish mat when completing these reps.
Once completed, the athlete will start their OHS facing away from the large video monitors. Once completed, they will perform the DU and OHS one more time before starting their DB lunges. Once the athlete completes the DB lunges they will perform OHS and jump rope two more times.
Once they complete, the last round of jump rope, they will run back down their lane to the start finish mat to stop the clock.
The athletes must ALWAYS face the start/finish mat when completing the jump rope and ALWAYS face away from the video monitors when completing the OHS.
There will be no tie break for this workout.
Movement Standards:
Double Under: The rope must make two rotations to count. The rope must spin in a forward motion. The jump rope will start at the end of the lane on the floor closest to the rig.
Single Under: The rope must make one rotation to count. The rope must spin in a forward motion. The jump rope will start at the end of the lane on the floor closest to the rig.
DB Front Rack Walking Lunge: The movement is a double DB lunge. The athlete can hold the DB in any way they choose as long as the DB’s remain at or above shoulder height and both hands are holding onto the handles of the DB. Should the DB’s come below shoulder height, it will be a no rep.
The athlete must start the lunge with both feet clearly behind the line. At the bottom, the athlete’s knee must make contact with the ground. At the top of each step, the athlete’s hips and knees must be fully extended before beginning the next step. Shuffle steps that advance the athlete forward between reps are not allowed.
The rep is credited when: both heels are PAST the line (touching the line will not count), the feet are together, and the hips and legs are fully extended.
The athletes must reach the finish position before lowering the DB’s from their shoulders. Any no rep will result in the athlete moving back to the last successfully completed five-foot section.
Overhead Squat: The crease of the hip must be clearly below the top of the knees at the bottom. A full squat snatch is permitted but not required to start the movement. The barbell may not touch any part of the body other than the hands during the overhead squat. The rep is credited when the barbell reaches full lockout overhead, with the hips, knees, and arms fully
extended, and the bar directly over, or slightly behind, the middle of the body.
For Time
100 Single Unders
10 Overhead Squat (85/55)
100 Single Unders
10 Overhead Squat (85/55)
80′ Double DB Front Rack Walking Lunge (35/25)
10 Overhead Squat (85/55)
100 Single Unders
10 Overhead Squat (85/55)
100 Single Unders
12:00 Cap
Tie Break:
There is no tiebreak.
Workout Flow:
Athletes will start on the start/finish mat with their jump rope on the floor at the end of their lane.
At the call of 3. 2. 1. Go! The athletes will run down their lane to their jump rope to start their jump rope. They MUST face the start finish mat when completing these reps.
Once completed, the athlete will start their OHS facing away from the large video monitors. Once completed, they will perform the DU and OHS one more time before starting their DB lunges. Once the athlete completes the DB lunges they will perform OHS and jump rope two more times.
Once they complete, the last round of jump rope, they will run back down their lane to the start finish mat to stop the clock.
The athletes must ALWAYS face the start/finish mat when completing the jump rope and ALWAYS face away from the video monitors when completing the OHS.
There will be no tie break for this workout.
Movement Standards:
Double Under: The rope must make two rotations to count. The rope must spin in a forward motion. The jump rope will start at the end of the lane on the floor closest to the rig.
Single Under: The rope must make one rotation to count. The rope must spin in a forward motion. The jump rope will start at the end of the lane on the floor closest to the rig.
DB Front Rack Walking Lunge: The movement is a double DB lunge. The athlete can hold the DB in any way they choose as long as the DB’s remain at or above shoulder height and both hands are holding onto the handles of the DB. Should the DB’s come below shoulder height, it will be a no rep.
The athlete must start the lunge with both feet clearly behind the line. At the bottom, the athlete’s knee must make contact with the ground. At the top of each step, the athlete’s hips and knees must be fully extended before beginning the next step. Shuffle steps that advance the athlete forward between reps are not allowed.
The rep is credited when: both heels are PAST the line (touching the line will not count), the feet are together, and the hips and legs are fully extended.
The athletes must reach the finish position before lowering the DB’s from their shoulders. Any no rep will result in the athlete moving back to the last successfully completed five-foot section.
Overhead Squat: The crease of the hip must be clearly below the top of the knees at the bottom. A full squat snatch is permitted but not required to start the movement. The barbell may not touch any part of the body other than the hands during the overhead squat. The rep is credited when the barbell reaches full lockout overhead, with the hips, knees, and arms fully
extended, and the bar directly over, or slightly behind, the middle of the body.
For Time
100 Double Unders
10 Overhead Squat (155/105)
100 Double Unders
10 Overhead Squat (155/105)
80′ Double DB Front Rack Walking Lunge (70/50)
10 Overhead Squat (155/105)
100 Double Unders
10 Overhead Squat (155/105)
100 Double Unders
12:00 Cap
Tie Break:
There is no tiebreak.
Workout Flow:
Athletes will start on the start/finish mat with their jump rope on the floor at the end of their lane.
At the call of 3. 2. 1. Go! The athletes will run down their lane to their jump rope to start their jump rope. They MUST face the start finish mat when completing these reps.
Once completed, the athlete will start their OHS facing away from the large video monitors. Once completed, they will perform the DU and OHS one more time before starting their DB lunges. Once the athlete completes the DB lunges they will perform OHS and jump rope two more times.
Once they complete, the last round of jump rope, they will run back down their lane to the start finish mat to stop the clock.
The athletes must ALWAYS face the start/finish mat when completing the jump rope and ALWAYS face away from the video monitors when completing the OHS.
There will be no tie break for this workout.
Movement Standards:
Double Under: The rope must make two rotations to count. The rope must spin in a forward motion. The jump rope will start at the end of the lane on the floor closest to the rig.
Single Under: The rope must make one rotation to count. The rope must spin in a forward motion. The jump rope will start at the end of the lane on the floor closest to the rig.
DB Front Rack Walking Lunge: The movement is a double DB lunge. The athlete can hold the DB in any way they choose as long as the DB’s remain at or above shoulder height and both hands are holding onto the handles of the DB. Should the DB’s come below shoulder height, it will be a no rep.
The athlete must start the lunge with both feet clearly behind the line. At the bottom, the athlete’s knee must make contact with the ground. At the top of each step, the athlete’s hips and knees must be fully extended before beginning the next step. Shuffle steps that advance the athlete forward between reps are not allowed.
The rep is credited when: both heels are PAST the line (touching the line will not count), the feet are together, and the hips and legs are fully extended.
The athletes must reach the finish position before lowering the DB’s from their shoulders. Any no rep will result in the athlete moving back to the last successfully completed five-foot section.
Overhead Squat: The crease of the hip must be clearly below the top of the knees at the bottom. A full squat snatch is permitted but not required to start the movement. The barbell may not touch any part of the body other than the hands during the overhead squat. The rep is credited when the barbell reaches full lockout overhead, with the hips, knees, and arms fully
extended, and the bar directly over, or slightly behind, the middle of the body.
For Time
100 Double Unders
10 Overhead Squat (155/105)
100 Double Unders
10 Overhead Squat (155/105)
80′ Double DB Front Rack Walking Lunge (70/50)
10 Overhead Squat (155/105)
100 Double Unders
10 Overhead Squat (155/105)
100 Double Unders
12:00 Cap
Tie Break:
There is no tiebreak.
Workout Flow:
Athletes will start on the start/finish mat with their jump rope on the floor at the end of their lane.
At the call of 3. 2. 1. Go! The athletes will run down their lane to their jump rope to start their jump rope. They MUST face the start finish mat when completing these reps.
Once completed, the athlete will start their OHS facing away from the large video monitors. Once completed, they will perform the DU and OHS one more time before starting their DB lunges. Once the athlete completes the DB lunges they will perform OHS and jump rope two more times.
Once they complete, the last round of jump rope, they will run back down their lane to the start finish mat to stop the clock.
The athletes must ALWAYS face the start/finish mat when completing the jump rope and ALWAYS face away from the video monitors when completing the OHS.
There will be no tie break for this workout.
Movement Standards:
Double Under: The rope must make two rotations to count. The rope must spin in a forward motion. The jump rope will start at the end of the lane on the floor closest to the rig.
Single Under: The rope must make one rotation to count. The rope must spin in a forward motion. The jump rope will start at the end of the lane on the floor closest to the rig.
DB Front Rack Walking Lunge: The movement is a double DB lunge. The athlete can hold the DB in any way they choose as long as the DB’s remain at or above shoulder height and both hands are holding onto the handles of the DB. Should the DB’s come below shoulder height, it will be a no rep.
The athlete must start the lunge with both feet clearly behind the line. At the bottom, the athlete’s knee must make contact with the ground. At the top of each step, the athlete’s hips and knees must be fully extended before beginning the next step. Shuffle steps that advance the athlete forward between reps are not allowed.
The rep is credited when: both heels are PAST the line (touching the line will not count), the feet are together, and the hips and legs are fully extended.
The athletes must reach the finish position before lowering the DB’s from their shoulders. Any no rep will result in the athlete moving back to the last successfully completed five-foot section.
Overhead Squat: The crease of the hip must be clearly below the top of the knees at the bottom. A full squat snatch is permitted but not required to start the movement. The barbell may not touch any part of the body other than the hands during the overhead squat. The rep is credited when the barbell reaches full lockout overhead, with the hips, knees, and arms fully
extended, and the bar directly over, or slightly behind, the middle of the body.
For Time
75 Double Unders
10 Overhead Squat (125/85)
75 Double Unders
10 Overhead Squat (125/85)
80′ Double DB Front Rack Walking Lunge (50/35)
10 Overhead Squat (125/85)
75 Double Unders
10 Overhead Squat (125/85)
75 Double Unders
12:00 Cap
Tie Break:
There is no tiebreak.
Workout Flow:
Athletes will start on the start/finish mat with their jump rope on the floor at the end of their lane.
At the call of 3. 2. 1. Go! The athletes will run down their lane to their jump rope to start their jump rope. They MUST face the start finish mat when completing these reps.
Once completed, the athlete will start their OHS facing away from the large video monitors. Once completed, they will perform the DU and OHS one more time before starting their DB lunges. Once the athlete completes the DB lunges they will perform OHS and jump rope two more times.
Once they complete, the last round of jump rope, they will run back down their lane to the start finish mat to stop the clock.
The athletes must ALWAYS face the start/finish mat when completing the jump rope and ALWAYS face away from the video monitors when completing the OHS.
There will be no tie break for this workout.
Movement Standards:
Double Under: The rope must make two rotations to count. The rope must spin in a forward motion. The jump rope will start at the end of the lane on the floor closest to the rig.
Single Under: The rope must make one rotation to count. The rope must spin in a forward motion. The jump rope will start at the end of the lane on the floor closest to the rig.
DB Front Rack Walking Lunge: The movement is a double DB lunge. The athlete can hold the DB in any way they choose as long as the DB’s remain at or above shoulder height and both hands are holding onto the handles of the DB. Should the DB’s come below shoulder height, it will be a no rep.
The athlete must start the lunge with both feet clearly behind the line. At the bottom, the athlete’s knee must make contact with the ground. At the top of each step, the athlete’s hips and knees must be fully extended before beginning the next step. Shuffle steps that advance the athlete forward between reps are not allowed.
The rep is credited when: both heels are PAST the line (touching the line will not count), the feet are together, and the hips and legs are fully extended.
The athletes must reach the finish position before lowering the DB’s from their shoulders. Any no rep will result in the athlete moving back to the last successfully completed five-foot section.
Overhead Squat: The crease of the hip must be clearly below the top of the knees at the bottom. A full squat snatch is permitted but not required to start the movement. The barbell may not touch any part of the body other than the hands during the overhead squat. The rep is credited when the barbell reaches full lockout overhead, with the hips, knees, and arms fully
extended, and the bar directly over, or slightly behind, the middle of the body.
For Time
75 Double Unders
10 Overhead Squat (125/85)
75 Double Unders
10 Overhead Squat (125/85)
80′ Double DB Front Rack Walking Lunge (50/35)
10 Overhead Squat (125/85)
75 Double Unders
10 Overhead Squat (125/85)
75 Double Unders
12:00 Cap
Tie Break:
There is no tiebreak.
Workout Flow:
Athletes will start on the start/finish mat with their jump rope on the floor at the end of their lane.
At the call of 3. 2. 1. Go! The athletes will run down their lane to their jump rope to start their jump rope. They MUST face the start finish mat when completing these reps.
Once completed, the athlete will start their OHS facing away from the large video monitors. Once completed, they will perform the DU and OHS one more time before starting their DB lunges. Once the athlete completes the DB lunges they will perform OHS and jump rope two more times.
Once they complete, the last round of jump rope, they will run back down their lane to the start finish mat to stop the clock.
The athletes must ALWAYS face the start/finish mat when completing the jump rope and ALWAYS face away from the video monitors when completing the OHS.
There will be no tie break for this workout.
Movement Standards:
Double Under: The rope must make two rotations to count. The rope must spin in a forward motion. The jump rope will start at the end of the lane on the floor closest to the rig.
Single Under: The rope must make one rotation to count. The rope must spin in a forward motion. The jump rope will start at the end of the lane on the floor closest to the rig.
DB Front Rack Walking Lunge: The movement is a double DB lunge. The athlete can hold the DB in any way they choose as long as the DB’s remain at or above shoulder height and both hands are holding onto the handles of the DB. Should the DB’s come below shoulder height, it will be a no rep.
The athlete must start the lunge with both feet clearly behind the line. At the bottom, the athlete’s knee must make contact with the ground. At the top of each step, the athlete’s hips and knees must be fully extended before beginning the next step. Shuffle steps that advance the athlete forward between reps are not allowed.
The rep is credited when: both heels are PAST the line (touching the line will not count), the feet are together, and the hips and legs are fully extended.
The athletes must reach the finish position before lowering the DB’s from their shoulders. Any no rep will result in the athlete moving back to the last successfully completed five-foot section.
Overhead Squat: The crease of the hip must be clearly below the top of the knees at the bottom. A full squat snatch is permitted but not required to start the movement. The barbell may not touch any part of the body other than the hands during the overhead squat. The rep is credited when the barbell reaches full lockout overhead, with the hips, knees, and arms fully
extended, and the bar directly over, or slightly behind, the middle of the body.
For Time
75 Double Unders
10 Overhead Squat (115/75)
75 Double Unders
10 Overhead Squat (115/75)
80′ Double DB Front Rack Walking Lunge (50/35)
10 Overhead Squat (115/75)
75 Double Unders
10 Overhead Squat (115/75)
75 Double Unders
12:00 Cap
Tie Break:
There is no tiebreak.
Workout Flow:
Athletes will start on the start/finish mat with their jump rope on the floor at the end of their lane.
At the call of 3. 2. 1. Go! The athletes will run down their lane to their jump rope to start their jump rope. They MUST face the start finish mat when completing these reps.
Once completed, the athlete will start their OHS facing away from the large video monitors. Once completed, they will perform the DU and OHS one more time before starting their DB lunges. Once the athlete completes the DB lunges they will perform OHS and jump rope two more times.
Once they complete, the last round of jump rope, they will run back down their lane to the start finish mat to stop the clock.
The athletes must ALWAYS face the start/finish mat when completing the jump rope and ALWAYS face away from the video monitors when completing the OHS.
There will be no tie break for this workout.
Movement Standards:
Double Under: The rope must make two rotations to count. The rope must spin in a forward motion. The jump rope will start at the end of the lane on the floor closest to the rig.
Single Under: The rope must make one rotation to count. The rope must spin in a forward motion. The jump rope will start at the end of the lane on the floor closest to the rig.
DB Front Rack Walking Lunge: The movement is a double DB lunge. The athlete can hold the DB in any way they choose as long as the DB’s remain at or above shoulder height and both hands are holding onto the handles of the DB. Should the DB’s come below shoulder height, it will be a no rep.
The athlete must start the lunge with both feet clearly behind the line. At the bottom, the athlete’s knee must make contact with the ground. At the top of each step, the athlete’s hips and knees must be fully extended before beginning the next step. Shuffle steps that advance the athlete forward between reps are not allowed.
The rep is credited when: both heels are PAST the line (touching the line will not count), the feet are together, and the hips and legs are fully extended.
The athletes must reach the finish position before lowering the DB’s from their shoulders. Any no rep will result in the athlete moving back to the last successfully completed five-foot section.
Overhead Squat: The crease of the hip must be clearly below the top of the knees at the bottom. A full squat snatch is permitted but not required to start the movement. The barbell may not touch any part of the body other than the hands during the overhead squat. The rep is credited when the barbell reaches full lockout overhead, with the hips, knees, and arms fully
extended, and the bar directly over, or slightly behind, the middle of the body.
For Time
50 Double Unders
10 Overhead Squat (85/55)
50 Double Unders
10 Overhead Squat (85/55)
80′ Double DB Front Rack Walking Lunge (35/25)
10 Overhead Squat (85/55)
50 Double Unders
10 Overhead Squat (85/55)
50 Double Unders
12:00 Cap
Tie Break:
There is no tiebreak.
Workout Flow:
Athletes will start on the start/finish mat with their jump rope on the floor at the end of their lane.
At the call of 3. 2. 1. Go! The athletes will run down their lane to their jump rope to start their jump rope. They MUST face the start finish mat when completing these reps.
Once completed, the athlete will start their OHS facing away from the large video monitors. Once completed, they will perform the DU and OHS one more time before starting their DB lunges. Once the athlete completes the DB lunges they will perform OHS and jump rope two more times.
Once they complete, the last round of jump rope, they will run back down their lane to the start finish mat to stop the clock.
The athletes must ALWAYS face the start/finish mat when completing the jump rope and ALWAYS face away from the video monitors when completing the OHS.
There will be no tie break for this workout.
Movement Standards:
Double Under: The rope must make two rotations to count. The rope must spin in a forward motion. The jump rope will start at the end of the lane on the floor closest to the rig.
Single Under: The rope must make one rotation to count. The rope must spin in a forward motion. The jump rope will start at the end of the lane on the floor closest to the rig.
DB Front Rack Walking Lunge: The movement is a double DB lunge. The athlete can hold the DB in any way they choose as long as the DB’s remain at or above shoulder height and both hands are holding onto the handles of the DB. Should the DB’s come below shoulder height, it will be a no rep.
The athlete must start the lunge with both feet clearly behind the line. At the bottom, the athlete’s knee must make contact with the ground. At the top of each step, the athlete’s hips and knees must be fully extended before beginning the next step. Shuffle steps that advance the athlete forward between reps are not allowed.
The rep is credited when: both heels are PAST the line (touching the line will not count), the feet are together, and the hips and legs are fully extended.
The athletes must reach the finish position before lowering the DB’s from their shoulders. Any no rep will result in the athlete moving back to the last successfully completed five-foot section.
Overhead Squat: The crease of the hip must be clearly below the top of the knees at the bottom. A full squat snatch is permitted but not required to start the movement. The barbell may not touch any part of the body other than the hands during the overhead squat. The rep is credited when the barbell reaches full lockout overhead, with the hips, knees, and arms fully
extended, and the bar directly over, or slightly behind, the middle of the body.
For Time
50 Double Unders
10 Overhead Squat (85/55)
50 Double Unders
10 Overhead Squat (85/55)
80′ Double DB Front Rack Walking Lunge (35/25)
10 Overhead Squat (85/55)
50 Double Unders
10 Overhead Squat (85/55)
50 Double Unders
12:00 Cap
Tie Break:
There is no tiebreak.
Workout Flow:
Athletes will start on the start/finish mat with their jump rope on the floor at the end of their lane.
At the call of 3. 2. 1. Go! The athletes will run down their lane to their jump rope to start their jump rope. They MUST face the start finish mat when completing these reps.
Once completed, the athlete will start their OHS facing away from the large video monitors. Once completed, they will perform the DU and OHS one more time before starting their DB lunges. Once the athlete completes the DB lunges they will perform OHS and jump rope two more times.
Once they complete, the last round of jump rope, they will run back down their lane to the start finish mat to stop the clock.
The athletes must ALWAYS face the start/finish mat when completing the jump rope and ALWAYS face away from the video monitors when completing the OHS.
There will be no tie break for this workout.
Movement Standards:
Double Under: The rope must make two rotations to count. The rope must spin in a forward motion. The jump rope will start at the end of the lane on the floor closest to the rig.
Single Under: The rope must make one rotation to count. The rope must spin in a forward motion. The jump rope will start at the end of the lane on the floor closest to the rig.
DB Front Rack Walking Lunge: The movement is a double DB lunge. The athlete can hold the DB in any way they choose as long as the DB’s remain at or above shoulder height and both hands are holding onto the handles of the DB. Should the DB’s come below shoulder height, it will be a no rep.
The athlete must start the lunge with both feet clearly behind the line. At the bottom, the athlete’s knee must make contact with the ground. At the top of each step, the athlete’s hips and knees must be fully extended before beginning the next step. Shuffle steps that advance the athlete forward between reps are not allowed.
The rep is credited when: both heels are PAST the line (touching the line will not count), the feet are together, and the hips and legs are fully extended.
The athletes must reach the finish position before lowering the DB’s from their shoulders. Any no rep will result in the athlete moving back to the last successfully completed five-foot section.
Overhead Squat: The crease of the hip must be clearly below the top of the knees at the bottom. A full squat snatch is permitted but not required to start the movement. The barbell may not touch any part of the body other than the hands during the overhead squat. The rep is credited when the barbell reaches full lockout overhead, with the hips, knees, and arms fully
extended, and the bar directly over, or slightly behind, the middle of the body.
For Time
75 Double Unders
10 Overhead Squat (125/85)
75 Double Unders
10 Overhead Squat (125/85)
80′ Double DB Front Rack Walking Lunge (50/35)
10 Overhead Squat (125/85)
75 Double Unders
10 Overhead Squat (125/85)
75 Double Unders
12:00 Cap
Tie Break:
There is no tiebreak.
Workout Flow:
Athletes will start on the start/finish mat with their jump rope on the floor at the end of their lane.
At the call of 3. 2. 1. Go! The athletes will run down their lane to their jump rope to start their jump rope. They MUST face the start finish mat when completing these reps.
Once completed, the athlete will start their OHS facing away from the large video monitors. Once completed, they will perform the DU and OHS one more time before starting their DB lunges. Once the athlete completes the DB lunges they will perform OHS and jump rope two more times.
Once they complete, the last round of jump rope, they will run back down their lane to the start finish mat to stop the clock.
The athletes must ALWAYS face the start/finish mat when completing the jump rope and ALWAYS face away from the video monitors when completing the OHS.
There will be no tie break for this workout.
Movement Standards:
Double Under: The rope must make two rotations to count. The rope must spin in a forward motion. The jump rope will start at the end of the lane on the floor closest to the rig.
Single Under: The rope must make one rotation to count. The rope must spin in a forward motion. The jump rope will start at the end of the lane on the floor closest to the rig.
DB Front Rack Walking Lunge: The movement is a double DB lunge. The athlete can hold the DB in any way they choose as long as the DB’s remain at or above shoulder height and both hands are holding onto the handles of the DB. Should the DB’s come below shoulder height, it will be a no rep.
The athlete must start the lunge with both feet clearly behind the line. At the bottom, the athlete’s knee must make contact with the ground. At the top of each step, the athlete’s hips and knees must be fully extended before beginning the next step. Shuffle steps that advance the athlete forward between reps are not allowed.
The rep is credited when: both heels are PAST the line (touching the line will not count), the feet are together, and the hips and legs are fully extended.
The athletes must reach the finish position before lowering the DB’s from their shoulders. Any no rep will result in the athlete moving back to the last successfully completed five-foot section.
Overhead Squat: The crease of the hip must be clearly below the top of the knees at the bottom. A full squat snatch is permitted but not required to start the movement. The barbell may not touch any part of the body other than the hands during the overhead squat. The rep is credited when the barbell reaches full lockout overhead, with the hips, knees, and arms fully
extended, and the bar directly over, or slightly behind, the middle of the body.
For Time
75 Double Unders
10 Overhead Squat (85/55)
75 Double Unders
10 Overhead Squat (85/55)
80′ Double DB Front Rack Walking Lunge (35/25)
10 Overhead Squat (85/55)
75 Double Unders
10 Overhead Squat (85/55)
75 Double Unders
12:00 Cap
Tie Break:
There is no tiebreak.
Workout Flow:
Athletes will start on the start/finish mat with their jump rope on the floor at the end of their lane.
At the call of 3. 2. 1. Go! The athletes will run down their lane to their jump rope to start their jump rope. They MUST face the start finish mat when completing these reps.
Once completed, the athlete will start their OHS facing away from the large video monitors. Once completed, they will perform the DU and OHS one more time before starting their DB lunges. Once the athlete completes the DB lunges they will perform OHS and jump rope two more times.
Once they complete, the last round of jump rope, they will run back down their lane to the start finish mat to stop the clock.
The athletes must ALWAYS face the start/finish mat when completing the jump rope and ALWAYS face away from the video monitors when completing the OHS.
There will be no tie break for this workout.
Movement Standards:
Double Under: The rope must make two rotations to count. The rope must spin in a forward motion. The jump rope will start at the end of the lane on the floor closest to the rig.
Single Under: The rope must make one rotation to count. The rope must spin in a forward motion. The jump rope will start at the end of the lane on the floor closest to the rig.
DB Front Rack Walking Lunge: The movement is a double DB lunge. The athlete can hold the DB in any way they choose as long as the DB’s remain at or above shoulder height and both hands are holding onto the handles of the DB. Should the DB’s come below shoulder height, it will be a no rep.
The athlete must start the lunge with both feet clearly behind the line. At the bottom, the athlete’s knee must make contact with the ground. At the top of each step, the athlete’s hips and knees must be fully extended before beginning the next step. Shuffle steps that advance the athlete forward between reps are not allowed.
The rep is credited when: both heels are PAST the line (touching the line will not count), the feet are together, and the hips and legs are fully extended.
The athletes must reach the finish position before lowering the DB’s from their shoulders. Any no rep will result in the athlete moving back to the last successfully completed five-foot section.
Overhead Squat: The crease of the hip must be clearly below the top of the knees at the bottom. A full squat snatch is permitted but not required to start the movement. The barbell may not touch any part of the body other than the hands during the overhead squat. The rep is credited when the barbell reaches full lockout overhead, with the hips, knees, and arms fully
extended, and the bar directly over, or slightly behind, the middle of the body.
FLOOR LAYOUT
