Competition Corner

19.2

WORKOUT 19.2
As many rounds and reps as possible in 15 minutes:
75 double unders
45/35 calorie row
75 double unders
30 weighted box step overs
75 double unders
15/12 bar muscle ups
VARIATIONS
Individual and Team Open and 35-39 Individual divisions (Rx’d):
Men use (2) 50  lbs. DB’s for step overs on 24” box
Women use (2) 35 lbs. DB’s for step overs on 20” box
Individual and Team Open and 35-39 Individual divisions (Scaled):
Men use (2) 35 lbs. DB’s for step overs on 24” box, 75 single unders, and 15 jumping pull ups.
Women use (2) 25 lbs. DB’s for step overs on 20” box, 75 single unders, and 12 jumping pull ups.
Individual and Team 40+ (Rx’d)
Men use (2) 50  lbs. DB’s for step overs on 24” box, and 15 chest to bar pull ups.
Women use (2) 35 lbs. DB’s for step overs on 20” box
and 12 chest to bar pull ups.
Individual and Team 40+ (Scaled)
Men use (2) 35 lbs. DB’s for step overs on 24” box, 75 single unders, and 15 jumping pull ups.
Women use (2) 25 lbs. DB’s for step overs on 20” box, 75 single unders, and 12 jumping pull ups.
Teen 14-17 (Rx’d)
Boys use (2) 50  lbs. DB’s for step overs on 20” box, and 15 chest to bar pull ups.
Girls use (2) 35 lbs. DB’s for step overs on 16” box
and 12 chest to bar pull ups.
Teen 14-17 (Scaled)
Boys use (2) 25 lbs. DB’s for step overs on 20” box, 75 single unders, and 15 jumping pull ups.
Girls use (2) 15 lbs. DB’s for step overs on 16” box, 75 single unders, and 12 jumping pull ups.
NOTES
This workout begins with the athlete standing with their jump rope. After the call of “3, 2, 1 ... go,” the athlete will begin doing their first set of double unders or single unders, which they will repeat before each of the other exercises. Once the set of double unders are complete, they will move to row, then weighted box step overs, and finally the bar muscle ups or pull ups. If the finaly set of bar muscle ups or pull ups have been completed, they will rotate back to the beginning set of double unders and continue until the 15:00 time limit has been reached.
EQUIPMENT
(2) Dumbbells of the appropriate weight for your division.
(1) C2 rower
(1) Box to the appropriate height for your division
Pull up bar for bar muscle ups
Jump rope
*The official weight is in pounds.
VIDEO SUBMISSION STANDARDS
All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, clearly show all the weights on the barbell. A clock or timer with the running workout time should be clearly visible throughout the entire workout. Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.