100 DOUBLE UNDERS
50 SEATED SHOULDER PRESS
25 TOES TO BAR
Double-unders can be performed with any rope. The rope must pass under the athlete’s feet twice for each jump. Only successful jumps are counted. Attempts will not count. I don't know why you would use anything other than an RPM rope, but you do you, boo-boo.
Single-unders can be performed with any rope and must pass under the athlete’s feet at least once for each jump. We say "at least once" because we don't penalize athletes for accidental awesomeness. Only successful jumps are counted. Attempts will not count.
Seated barbell press is done sitting on any object including the floor. The barbell starts in the front rack with the bar touch the shoulders and is pressed to overhead. The rep is complete when the arms are fully extended and the bar is in line with the shoulders and hips
TTB: In the toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended and the feet must be brought back behind the bar and behind the body. Both feet must come into contact with the bar at the same time, inside the hands
Hanging knee raises: In the hanging knee raises, the athlete must go from a full hang to having the knees raised until the hips flex past 90 degrees.
Rx Double unders/45# for men, 35# bar for women/Toes to bar
Masters Double unders/45# for men, 35# bar for women/Toes to bar
Teens Double unders/45# for men, 35# bar for women/Toes to bar
Scaled: Single Unders/45# for men, 35# bar for women/Hanging knee raise
IN 12 MINUTES COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE OF:
10/8 CALORIE ROW
Thruster weight goes up every round. 20# for men, 10# for women.
Barbell starting weights 75# for men and 45# for women for all divisions.
Athletes DO NOT have to change their own weights. They are certainly permitted but it isn't a requirement. In fact you can load up 10 different bars at the same time if you want.
Rx 20# increases for men and 10# increases for women
Scaled 10# increases for men and 5# increases for women
Masters 10# increases for men and 5# increases for women
Teens 10# increases for men and 5# increases for women
Rowing: Get on. Turn it on. Row until you have completed 10 calories for men and 8 calories for women each round. It should be done crazy fast. Watch some Olympic rowing videos on YouTube. Put on Kanye's "Black Skinhead" and destroy the row every round.
Thruster: These are standard thrusters in which the athlete moves through a full front squat into a full overhead lockout. A full squat involves the hips below their knees. At the top of the movement, the athlete’s hips, knees, and elbows must be fully extended, the bar directly over the feet, and in control. The athlete may do a full squat clean into the thruster on the first rep.
THIS IS A FRONT SQUAT TO PUSH PRESS. NO THRUSTER JERKS ARE ALLOWED.