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WORKOUT VARIATIONS
Divisions
Sc Female (s)
Sc Male (s)
Sc Mixed
Rx Mixed
Rx Female (s)
Rx Male (s)
Deadball
35kgs
45kgs
45/35kgs
45/55kgs
45kgs
55kgs
Toes to Bar
Candlesticks
Candlesticks
Candlesticks
Toes to bar
Toes to bar
Toes to bar
Pull ups
Jumping chest to bar
Jumping chest to bar
Jumping chest to bar
Pull ups
Pull ups
Pull ups
Flow.
On 3, 2, 1 go!
On minute 1, athletes must complete 18 Ab-mat Sit ups synchronized, then in the remaining time of the 1 minute they will accumulate as many Deadball over the shoulder until 30 reps have been achieved.
On minute 2, athletes must complete 17 shared toes to bar, then continue the Deadball over the shoulder reps in remaining time of the 1 minute.
Repeat this for minute 3 shared pull ups also.
The workout is over once 30 Deadball over the shoulder reps have been completed.
Movement Standard.
AB mat sit ups:
Laying flat on the floor with heels together, athletes will reach behind their head then sit up and touch their toes, shoulders should be inline with knees.
Toes to Bar:
From a hang off the pull up bar, athletes will raise legs towards the pull up bar and both feet must touch the pull up bar.
Candlesticks:
Scaled athletes laying on the floor opposite the upright post of the rig, athletes will hold the post with both arms fully extended. Raising both legs so both feet touch the post, then lower both legs back to the floor.
Pull ups:
From a hang off the pull up bar, athletes will pull their full body weight up to get their chin above the pull up bar. Athletes must begin next rep with arms at full lockout under the pull up bar.
Jumping chest to bar:
Scaled athletes will be standing on a box or plates where their heads are just below the pull up bar standing at full lockout. Athletes will lower themselves under the pull up bar so their arms are at full extension, then pull themselves up and above the bar where their chest must touch the bar.