Competition Corner

3 - Bar Fight

🧗‍♂️ Workout 3: Bar Fight
For Time:
15 Handstand Push-Ups
20 Deadlifts @ 175/255 lbs
10 Bar Muscle-Ups
15 Handstand Push-Ups
20 Deadlifts @ 175/255 lbs
20 Chest-to-Bar Pull-Ups
15 Handstand Push-Ups
20 Front Rack Lunges @ 85/115 lbs
30 Bar Muscle-Ups
15 Handstand Push-Ups
20 Front Rack Lunges @ 85/115 lbs
40 Chest-to-Bar Pull-Ups
Flow Notes
One athlete works at a time; partners may switch as desired.
All reps of one movement must be completed before moving to the next.
Time cap: 15 minutes.
Score is the total time to complete the workout.
Tie-break:  If workout is not completed, score is total reps. Then tie-break is time to complete furthest fully completed set of muscle-ups.
Movement Standards
Handstand Push-Ups
Athletes must perform the handstand push-ups with both hands touching the tape line 10 inches from the wall.
The tape line must be 30 inches long and no wider than 2 inches.
Any portion of the athlete’s hands may be touching the line (fingers OK).
Both hands must remain on the designated tape line.
If one or both hands is not touching the tape line at any time, the repetition will not count.
The arms must be fully extended and in line with the body before the athlete may descend.
Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body.
At the bottom, the head must make contact with the ground.
If the head and hands are on different surfaces, the surfaces must be level.
The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.
Kipping IS allowed
Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body.
Deadlifts
The barbell starts on the ground.
The athlete must lift the bar to a standing position with hips and knees fully extended.
The shoulders must be behind the bar at the top.
The arms must be straight throughout the lift.
No bouncing of the barbell is allowed.
Bar Muscle-Ups
The athlete must start from a full hang on the bar with arms extended and feet off the ground.
The athlete must pass through a portion of the dip to reach full lockout above the bar.
At the top, the arms must be fully extended with the shoulders over the bar.
Kipping is allowed.
Toes must not break the plane of the bar (no glide kips allowed)
Chest-to-Bar Pull-Ups
The athlete must start from a full hang on the bar with arms extended and feet off the ground.
The chest must clearly make contact with the bar below the collarbone.
Kipping and butterfly are allowed.
Alternating Leg Front Rack Lunges
The barbell must be in the front rack position with elbows in front of the bar & bar in contact with the shoulders.
The athlete must step forward and lower the back knee to the ground.
The front knee must be over the ankle at the bottom.
The athlete must return to a standing position, with hips and knees fully extended before alternating legs.
Bar Fight (Scaled)
For Time:
30 Double Dumbbell Strict Press @ 15/25 lbs
20 Deadlifts @ 95/135 lbs
30 Partner Med Ball Sit-Ups @ 14 lbs
30 Double Dumbbell Strict Press
20 Deadlifts @ 95/135 lbs
30 Ring Rows
30 Double Dumbbell Strict Press
20 Bodyweight Alternating Step Forward Lunges
30 Ring Rows
30 Double Dumbbell Strict Press
20 Bodyweight Alternating Step Forward Lunges
30 Partner Med Ball Sit-Ups
Flow Differences
Double Dumbbell Strict Press replaces Handstand Push-Ups.
Ring Rows replace Bar Muscle-Ups and Chest-to-Bar Pull-Ups.
Bodyweight Lunges replace Front Rack Lunges.
Partner Med Ball Sit-Ups added for core engagement.
Scaled Movement Standards
Double Dumbbell Strict Press
The athlete must press the dumbbells overhead without using the legs.
The arms must reach full extension with the biceps close to the ear, dumbbells overhead or slightly behind the athlete's head.
The movement must be controlled; no jerking or kipping allowed.
Deadlifts
Same as Rx, with adjusted weight.
Partner Med Ball Sit-Ups:
Partners sit facing each other with feet touching.
The athlete must touch the ball to the ground behind their head and then sit up to pass the ball to their partner.
Athletes may not bounce the ball off the floor
Athlete must sit up fully before passing or tossing ball to their partner
The partner catches the ball and repeats the movement.
Ring Rows
The athlete must start with arms fully extended and body in a straight line.
The athlete’s feet must be directly below the bar & in contact with the tape line.
The chest must make contact with the rings at the top of the movement.
The feet must remain on the ground, and the body must remain rigid throughout the movement.
Bodyweight Alternating Step Forward Lunges
The athlete must step forward and lower the back knee to the ground.
The front knee must be over the ankle at the bottom.
The athlete must return to a standing position with hips and knees fully extended.