Competition Corner

"Uncle Franny"

Override Off The Tracks Workout 1: “Uncle Franny”
For Time:
w/ a 9min Time Cap
RX:
21 Partner Barbell Squats (135/85)
21 Synchro Burpees Over Bar
42 Pull Ups
15 Partner Barbell Squats
15 Sychro Burpees Over Bar
30 Pull Ups
9 Partner Barbell Squats
9 Synchro Burpees Over Bar
18 Pull Ups
Scaled:
21 Partner Squats (95/65)
21 Synchro Burpees Over Bar
42 Synchro Sit Ups
15 Partner Squats
15 Synchro Burpees Over Bar
30 Synchro Sit Ups
9 Partner Squats
9 Burpees Over Bar
18 Synchro Sit Ups
Score
= Total Time to complete the given work. In the event that the 9min time cap is reached. 1 Second per rep will be added to the total time for the workout.
*There is no tiebreak score for this workout
Workout Flow:
At the start of 3,2,1 Go, both athletes will pick up the barbell and begin their 21 partner barbell squats. Once 21 reps are completed, both athletes will move on to 21 synchro burpees over the bar. Once 21 reps are completed athletes will move to the pull up bar (RX) or abmats (Scaled) and perform 42 Pull Ups (RX) or 42 Synchro Sit Ups. *NOTE for the RX division pull up reps can be split anyway, for the scaled division the reps are performed synchro. Once 42 reps are completed both athletes will move back to the bar to begin round 2. Round 2+3 will follow the same workout flow with the rep scheme of 15 and 9 respectively. Time will stop once the final pull up/ abmat sit up is finished in the 3rd round.
Movement Standards:
Partner Barbell Squats:
For the partner barbell squats both partners must start by cleaning the bar to the shoulders facing out from the rig. Partners can hold the bar inside or outside the collars (athletes' choice). Once the bar is on the shoulders the athletes may start the decent of their squat. Full squat depth is achieved once the hip crease passes below the knee. Once full depth of the squat is achieved the athletes may stand to full extension to complete the rep. A rep is completed once the athletes knees and hips are fully extended. *NOTE the athlete must have at least one hand on the bar at all times while squatting. Balancing the bar on the shoulders with no hands is not permitted
Synchronized Burpees Over Bar:
For the synchronized burpees both partners must start on opposite sides of the bar. Both partners must then drop into the bottom position of their burpee *Both partners' chest and thighs must be on the ground at the same time before athletes can come up off the floor. Both partners can then come up and jump to the opposite side of the bar where the rep will be completed.
Pull Up: (RX)
The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.
Synchronized Abmat Situp: (SCALED)
For the Sit-Up the rep begins with both athlete sseated with hands touching the feet. Both athlete must then lay back with the butt and back in contact with the floor, feet anchored, and hands touching the floor above the head. After touching the floor above the head athletes will sit up back to the starting position. The rep is credited when the hands touch the feet. *NOTE Synchronization for the Sit-up Occurs with both partners touching the feet to start the rep, both partners hands touching the floor above their head at the same time and touching the feet again at the same time to complete the rep.