Competition Corner

23.4

Equipment Needed:
Measuring equipment
Tape and/or something to mark two lines
Barbell
Weights
Collar
Pullup bar
Jump Rope
Box (Scaled)
Flow Workout 23.4:
Prior to the workout the athlete must do the following, to meet the standards:
- Use two tapelines to mark up the correct distance for the Wall Walk.
Tapeline 1: 25 cm from the wall to the outside of the first tape.
Tapeline 2: 140 cm from the wall to the outside of the second tape.
- Use two tapelines to mark up the correct distance for the Handstand Walk. The only
requirement is that there is 7,5 meters between the outside of those two tapelines.
This workout begins with the athlete standing tall. On “3-2-1-GO”, the athlete has a “two-
minute window” to complete 3 Wall Walks, 9 Chest-to-bar and 36 Double Unders.
In the remaining time the athlete can then move on to the barbell, doing as many Snatch as
possible until reach the “two minute window” and the time it’s up.
Rest one minute and complete this sequence for a total of three intervals.
Your result is the repetitions of Snatches completed accumulated in those three intervals.
If you complete 30 repetitions – or more – you’ll now add one additional round including new
movements and three minutes of work.
At the 09:00 mark you’ll start by doing 7,5m + 7,5m unbroken Handstand Walk. Once this
has been completed, you’ll move on to the 9 Bar Muscle-Up, then 36 Double Unders.
In the remaining time the athlete can then move on to the barbell, doing as many Snatch as
possible until the timer reach the 12:00 mark.
Your result is the total repetitions completed.
Timeline:
00:00-02:00: WORK
02:00-03:00: REST
03:00-05:00: WORK
05:00-06:00: REST
06:00-08:00 WORK
IF YOU COMPLETED 30 SNATCHES OR MORE YOU EARNED ONE ADDITIONAL– 3
MINUTE INTERVAL:
08:00-09:00 REST
09:00-12:00 WORK
Movement Standards:
Wall Walk:
Starting Position:
Chest touches the ground with both hands on the tapeline furthest away from the wall.
Then:
Once both feet is planted on the wall and do not touch the floor, the athlete can begin moving
their hands towards the wall. Make sure that the hands first start moving once both feet it’s
off the floor.
Both hands must be touching the tapeline closest to the wall at the same time before you can
start walking back and get the rep credited.
End Position:
Both hands must touch the tapeline furthest away from the wall, before the feet can come off
the wall.
Once all the criterials above has been met, and the chest is back touching the floor, the
repetition is credited.
Jumping Pull Up (Scaled only)
For jumping pull-ups the bar should be set up so it is at least 15 cm above the top of the athlete’s head when standing tall.
At the bottom, the athlete must lower themselves so their arms are fully extended.
At the top the chin must break the horizontal plane of the bar.
Pull Up (Scaled only)
Starting Position:
Vertical hang from a horizontal bar, with both feet off the floor.
End Position:
By pulling yourself up, the bottom plane of the chin must break the top-most horizontal plane
of the bar.
You can use any grip variation.
Only hands and chest or above can touch anything during the movement.
Straps are not allowed.
Chest-to-bar Pull Up
Starting Position:
Vertical hang from a horizontal bar, with both feet off the floor.
End Position:
By pulling yourself up, any point of the body below the collarbone must clearly be in contact
with the pullup bar.
You can use any grip variation.
Only hands and chest can touch anything during the movement.
Straps are not allowed.
Double Under:
Starting Position:
Holding the jumprope.
End Position:
Athlete jumps rope with the rope passing two times under their feet per jump. The rope must
be moving in a forward motion.
Snatch:
Starting position:
Barbell starting on the floor. Athlete will then move the barbell in one fluid motion from the
ground to overhead.
End Position:
Standing Tall holding the barbell overhead, with knees, hips and elbows fully extended.
You can use the following Snatch variations:
Power Snatch, Squat Snatch and Split Snatch.
Hang Snatch is not allowed.
Collars must be placed on the outside of the plates.
Handstand Walk:
Starting position:
Both hands in contact with ground clearly behind the starting line.
End Position:
Both hands in contact with ground past the end line 7,5 meters away from the starting line.
Only hands may contact the ground
The 7,5 meter of Handstand Walk must be unbroken. If the athlete fail to complete the
section unbroken, the athlete will have to start over again.
Bar Muscle Up:
Starting position:
Vertical hang from horizontal bar.
End Position:
Vertical support.
Athlete hanging from a horizontal bar pulls himself up over the bar, and continues to press
out finishing in a support position above the bar.
No portion of the body below the thighs can move over the top-most horizontal plane of the
bar.
The athlete may not rest on top of horizontal bar in any other way than vertical support. If so
happens, athlete needs to jump down to floor before achieving a new
You may use gymnastic grips.
Floor Plan:
As long as requirements for the Wall Walks and Walking Lunges are met you can set up the Floor plan as needed.
Video Requirements:
Video is not required BUT For athletes competing to win a qualification spot for ATA Games
or prizes in the Age Group Categories all workouts need to be filmed and all videos will be
reviewed before you get an invite to the competition/Prizes.
Video is also required for all athletes in the top 10 in Open category for each workout and top5 for Age Group Categories.