Event 4 – Legs and Lungs

Rx’d

For Time:
150 “Over-The-Rig” Partner Med-ball Pass 20#/14#
Then directly into:
42-30-18
DB Thruster 50#/35#
8-6-4
Rope Climbs to 15’

Time Cap 14:00

Scaled

For Time:
120 “Over-The-Pull up Bar” Partner Med-ball Pass 20#/14#
Then directly into:
30-20-10
DB Thruster 40#/25#
6-4-2
Rope Climbs to 15’

Time Cap 14:00

Further Scaled Option

For Time:
80 “Over-the-Pull up bar” Partner Med-Ball Pass 14/10#
Then directly into:
30-20-10
DB Thrusters 35/20#
Jumping Chin-Over-Bar Pull-Up

Time Cap 14:00

Scoring: Score will be time to complete the workout or amount or reps accumulated at the time cap.

Standards

Work Division: Work can be shared however. 

Rx’d

Partner over-the-rig wallballs: Athlete with ball must start with hip crease below knee in a squat and then extend to throw the ball over the rig. The ball just has to get to the other side of the rig where the other partner will catch the ball. The other partner may catch the ball in a squat position or receive the ball and squat. The rep only counts if the opposing partner catches the ball, if the ball is dropped it is a no rep.

Rope Climb: athlete will start on the ground, ascend the rope, and touch the blue beam (15’). Athlete will then control themselves down to a safe point marked on the rope before dropping. Not touching the blue beam or lack of control on the way down will result in a no rep.

DB Thruster: Rear Head of the DB will start on the athlete’s shoulders, as the athlete descends to the bottom of the squat the hip crease of the athlete must be below the knee of the athlete. The athlete will then extend their hips and finish the thruster with both DB overhead in a full locked out positions (arms, hips, legs) over the frontal plane (center) of the body.

Scaled

Partner over-the-pull-up-bar wallballs: Athlete with ball must start with hip crease below knee in a squat and then extend to throw the ball over the pull-up bar. The ball just has to get to the other side of the pull-up bar (travelling over) where the other partner will catch the ball. The other partner may catch the ball in a squat position or receive the ball and squat. The rep only counts if the opposing partner catches the ball, if the ball is dropped it is a no rep.

Rope Climb: athlete will start on the ground, ascend the rope, and touch the blue beam (15’). Athlete will then control themselves down to a safe point marked on the rope before dropping. Not touching the blue beam or lack of control on the way down will result in a no rep.

DB Thruster: Rear Head of the DB will start on the athlete’s shoulders, as the athlete descends to the bottom of the squat the hip crease of the athlete must be below the knee of the athlete. The athlete will then extend their hips and finish the thruster with both DB overhead in a full locked out positions (arms, hips, legs) over the frontal plane (center) of the body.

Further Scaled Option

Partner over-the-pull-up-bar wallballs: Athlete with ball must start with hip crease below knee in a squat and then extend to throw the ball over the pull-up bar. The ball just has to get to the other side of the pull-up bar (travelling over) where the other partner will catch the ball. The other partner may catch the ball in a squat position or receive the ball and squat. The rep only counts if the opposing partner catches the ball, if the ball is dropped it is a no rep.

Jumping Pullup: The athletes will perform a jumping pullup with arms in full extension at the bottom position (any grip) and  chin over the horizontal plane of the pull up bar at the top of the pull-up. Athletes will be measured before the workout to create a setup where the athlete has the pull-up bar 6 inches above the top of the athlete’s head. Multiple stations may be set up for multiple athletes of different heights.

DB Thruster: Rear Head of the DB will start on the athlete’s shoulders, as the athlete descends to the bottom of the squat the hip crease of the athlete must be below the knee of the athlete. The athlete will then extend their hips and finish the thruster with both DB overhead in a full locked out positions (arms, hips, legs) over the middle of the body.