Competition Corner

"End Of The Line"

Override Off The Tracks Workout 3: “End Of The Line”
RX
8min AMRAP
50 Synchro Wall Balls (20/14)
50 Synchro TTB
In Remaining Time Max Cals Bike (RX)
*SCORE = Total Number of Reps Completed at the 8min Mark
SCALED
8min AMRAP
50 Synchro Wall Balls (14/12)
50 Synchro Sit Ups
In Remaining Time Max Cals Row (SCALED)
*SCORE = Total Number of Reps Completed at the 8min Mark
Workout Flow:
At the start of 3,2,1 go both athletes will pick up their wall balls and begin 50 Synchronized Wall Balls. (Synchronization is at the bottom of the squat AND hitting the target.) Once 50 reps of the wall balls are complete the athletes will then move to the pull up bar and complete 50 Synchronized TTB/Sit Ups (Synchronization occurs with all 4 feet hitting the bar at the same time for the TTB and both hands touching the floor and feet for the sit up). At the completion of 50 reps of TTB (Sit Ups) the athletes will then work to accumulate as many calories as possible in the remaining time of the 8min AMRAP. Score for this workout will be the total number of Repetitions completed
Movement Standards:
Wall Balls:
In the wall ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.The rep is credited when the center of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a ‘no-rep’. If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep. *NOTE Synchronization of the wall ball occurs at the bottom of the squat AND at the target!!
Toes To Bar:
In the toes-to-bar, both athletes must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split-grip are all permitted. *NOTE Synchronization for the TTB occurs when ALL 4 feet come into contact with the bar inside the hands at the same time.
Sit Up:
For the Sit-Up the rep begins with the athlete seated with hands touching the feet. The 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 the athlete 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.