Competition Corner

2. THE CLIMB

RX
5 Rounds - Sandbag increases by 2 reps each round.
2 rope climbs
50 Double Unders
2-4-6-8-10 Sandbag Cleans @ 150/100
INTERMEDIATE & MASTERS 45+
5 Rounds - Sandbag increases by 2 reps each round.
2 Rope Climbs
50 Double Unders
2-4-6-8-10 Sandbag Cleans @100/70
SCALED
5 Rounds - Sandbag increases by 2 reps each round.
4 Zombie Climbs
75 Single Unders
2-4-6-8-10 Sandbag cleans @70/50
FOUNDATIONS OPTIONS:
If Scaled athletes are not able to do the movements as prescribed in the Scaled division, they can opt to do the Foundation movement(s).
If an athlete chooses to perform one or more Foundation movements, the score will be entered in as scaled movement and will rank below the athletes that performed the prescribed scaled movements.
Jumping Jacks
Sandbag Cleans 50/30
Zombie Climbs with fully bent legs
For time 16-minute cap
At 3,2,1 go the athlete will go from the start line to the rope perform 2/4 repetitions. Athlete will go to their rope and perform 50/75 Double/Single Unders, then to the first sandbag clean station and perform 2 over the shoulder sandbag cleans. Sandbag needs to be advanced; athlete can choose when they want to advance the sandbag once they have completed the repetitions of that round.
Athlete returns to the rope climb and repeats the process, the sandbag cleans increase by 2 reps every round. If the athlete has not advanced the sandbag, athletes are required to advance the sandbag to the next marker, by any means. The athlete can carry the sandbag in any fashion or roll it if they prefer.
On the 5th and final round and the 10 sandbag cleans are completed the athlete will run and cross the finish line. Crossing the finish line will count as one rep.
WORKOUT STANDARDS
DOUBLE UNDERS AND SINGLE UNDERS
The rope passes under the feet twice for each jump. • For scaled divisions, the rope passes under the feet once for each jump. • The rope must spin forward and pass under both feet for the rep to count. • Only successful jumps are counted, not attempts.
FOUNDATION OPTION: JUMPING JACKS:
Stand upright with your feet together, arms at your sides. •With a slight bend in your knees, jump in the air. • While jumping, reach up to touch your hands together overhead. • Feet should be roughly shoulder width apart in the landing position. • Return to the starting position and repeat. • For a video demonstration of the jumping jack, click
ROPE CLIMBS
Rope Each rep starts with both feet on the ground. • The athlete may jump into the rope climb. • Any style of climbing is permitted. • The rep is credited when one hand clearly touches above the designated mark. • Athletes must clearly touch the beam with one hand. • Athletes must show control as they descend the rope
ZOMBIE CLIMBS
Athlete starts on the ground in a horizontal position on their back. The athlete will pull themselves to a vertical position while keeping the heels as the primary contact point and keeping the soles of the feet off the floor until repetition is completed. The athlete can bend at the hips, legs must be straight with only a slight bend.
** Foundations Options:
Legs can be fully bent.
SANDBAG CLEANS
Each rep starts with the sandbag on the ground. The sandbag must be picked up and pass over the shoulder while the athlete is in an upright position. The sandbag must pass over the shoulder, unless the bag clears the height of the shoulder not making contact. The rep is completed when the bag hits the floor on the other side of the athlete. The sandbag can be moved between lifting stations in any capacity, but all lifts must be performed at the stations.