Competition Corner

"PUMPTOWN EXPRESS"

Override Off The Tracks Workout 2: “Pumptown Express”
For Time in a Relay Format:
Partner 1 Completes:
5 Rounds For Time
30 Double Unders / Single Unders
10 DB Bench Press (50/35) (35/25)
10 TTB/ Hanging Knee Tucks
THEN
Partner 2 Completes:
For Time
150 Double Unders
50 DB Bench Press
50 TTB
TIME CAP: 15min
Workout Flow:
At the start of 3,2,1 Go, Athlete 1 will begin the workout with 30 Double Unders (Single unders for scaled) Once 30 reps of the jump rope are completed they will then move on to 10 DB Bench Press. Once 10 DB Bench are completed, they will perform 10 TTB (Hanging Knee Tucks for scaled). Once 10 reps of TTB (Knee tucks) are completed. The athlete will then move back to the jump rope to begin round 2. Athlete 1 will continue in this fashion until 5 rounds are completed. After the completion of the 5th round of TTB (Knee Tucks) Athlete 1 will tag in Athlete 2 to begin working on their portion of the workout.
Athlete 2 will begin with 150 Double Unders (Single unders). Once the jump rope reps are completed they will then move to 50 Reps on the DB Bench Press. Once 50 Reps of the DB Bench Press are completed they will move to 50 Reps of TTB (Knee Tucks) Upon completion of the 50th rep of TTB the teams total time will be noted as the final score for that workout.
*If a time cap is hit the score will be 15min plus 1 second for every rep not completed under the time cap.
*The tiebreak for this workout is the time it takes for athlete 1 to finish their portion of the workout
Movement Standards:
Double Unders/ Single Unders (Scaled):
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. Single unders will follow the same rules with the rope passing only 1 time under the feet on each jump. *Note if someone in the scaled division would like to double unders they are welcome to but it will still be 40 reps for all divisions
DB Bench Press
For the DB Bench Press, the rep begins with the athlete laying flat on the bench with hips and shoulders in contact with the bench.The feet on the floor and the DBs in the extended position with arms straight (Starting at the top). The athlete will then lower the DBs down until contact is made with the shoulder or chest of the body with hips and shoulder blades remaining in contact with the bench. Once the DBs make contact the athlete will press the DBs up until full extension of the Elbow is reached. The hips and shoulders must stay in contact with the bench and the feet must stay on the ground throughout the entirety of the rep.
Toes To Bar:
In the toes-to-bar, the athlete 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. *The rep is credited when both feet come into contact with the bar inside the hands at the same time.
Hanging Knee Tuck:
For the hanging knee tuck, the athlete must go from a full hang to having the knees come above the hip crease (above 90 deg). 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. *The rep is credited when the knees are brought above 90 degrees