THE FINAL SPRINT

– Relay fashion for time (athletes can go in any order)
– Athlete must finish whole workout to release next athlete

15 Bar-Facing Burpees
12 Pull Ups
9 Toes to Bar
6 Overhead Squats (40/25kg)

Time stops after last athlete crosses the line.

TIME CAP: 12mins

MOVEMENT STANDARDS

NB – Completed score sheet has to be showed at the end of the workout (in focus) to the camera in order to validate your score Judges need to make 100% sure of standards as teams will be penalised after video submission if movement standards were not achieved and the rep was given.

Bar-Facing Burpees

  • Burpee must be perpendicular to barbell
  • chest and hips must make contact with the ground
  • walking in, stepping in or jumping in is permitted
  • 2 feet take off and landing when jumping over barbell

Pull Ups

  • chin has to be above the level of the pull up bar for rep to count
  • if chin is not over pull up bar it will be considered a no rep

Toes to Bar

  • Both feet need to touch bar at the same time
  • Both feet must break the line of the bar at the back of the kipping swing

Overhead Squats

  • Athletes can get barbell overhead in any way they prefer.
  • Squat snatch will count as first overhead squat
  • Hip crease must be below the knee on the squat
  • Must show full extension at the top with arms extended overhead, knees and hips locked out with knees, hips and shoulders in straight line and head through
  • Must show full extension on last OHS before bar can be brought down

SUGGESTED FLOOR SETUP

None – teams may set up as they wish.

SCORE SHEET - MUST BE USED