Competition Corner

24.3

24.3
EMOM STYLE FOR TIME* (TC: 12’)
50 Toes to Bar
40 Chest-to-Bar Pull Ups
30 Bar Muscle Ups
*
each minute begins with 20 Double Unders
NOTES
Set a 12 Minute EMOM Timer.
This workout begins with the athlete standing tall and not touching any equipment. At the call of “3, 2, 1 ... go,” the athlete may start the first round of the EMOM.
The athlete begins
each minute
with 20 Double Unders before starting with the first set of Toes to Bar. For example if the athlete completed 20 Double Unders + 20 Toes to Bar in the first minute he is starting again with 20 Double Unders in the second minute and tries to complete as many Toes to Bar before the next round begins.
Once the athlete has finished 50 reps of Toes to Bar he may move on to the next movement. In total the athlete has to complete 50 reps of Toes to Bar, 40 reps of Chest to Bar and 30 reps of Bar Muscle Ups. If the Athlete finishes one movement within a minute, he is allowed to move on with the next movement during the same minute. The time cap for the workout is 12 minutes and the clock has to be set to a 12 Minute EMOM timer.
SCORE
The score will be the time to finish this workout or the total number of reps completed before the 12 min timecap. If you don't finish within the time cap, add your missing reps in seconds! For example if you had 5 reps left over, your timed score would be 12:05. If you had 62 Reps left over, your score would be 13:02.
If you finish your workout in Round 9 with 40 Seconds left on the clock your score would be 08:20.
TEAM SCORE:
Both scores are added together as a team score.
EQUIPMENT
Mandatory:
Jump Rope
Pull-Up Bar
Allowed:
• Tape
• Gloves or grips to protect the hand
• Knee sleeves
• Wristbands
• Weightlifting belt
• Training or weightlifting shoes
Magnesia/Chalk
• Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not
Forbidden:
Any kind of grip enhancement strap
Chin-Up Grip
RX TEAM (Male/Female)
Double Unders
Movement 1: Toes to Bar
Movement 2: Chest-to-Bar Pull-Ups
Movement 3: Bar Muscle Ups
RX TEAM (Male/Male)
Double Unders
Movement 1: Toes to Bar
Movement 2: Chest-to-Bar Pull-Ups
Movement 3: Bar Muscle Ups
Intermediate Team (Male/Female)
Double Unders
Movement 1: Toes to Bar
Movement 2: Pull-Ups
Movement 3: Burpee Pull Ups
MOVEMENT STANDARDS
Double Unders:
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.
Toes to Bar:
Begin by hanging from the pull-up bar with arms extended.
Heels must be brought back behind the bar.
Overhand grip is obligatory
The rep is credited when both feet come in contact with the bar at the same time, between the hands.
Any part of the feet may make contact with the bar
Chest-to-Bar Pull Ups:
The athlete must start each rep with their arms fully extended and their feet off the ground.
Chin Up Grip is not allowed
The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.
Bar Muscle Up:
The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground.
Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted.
No portion of the foot may rise above the lowest part of the bar during the kip.
The athlete must pass through some portion of a dip before locking out over the bar.
The rep is credited when:
the athlete’s arms are fully locked out in the support position above the bar; and the athlete’s shoulders are over or slightly in front of the bar.
Only the hands, and no other part of the arm, may touch the bar during the rep.
Removing the hands in the support position is not allowed.
At lockout, only the arms may support the athlete’s weight.
Pull Up:
The athlete must start each rep with arms fully extended and feet off the ground.
Chin Up Grip is not allowed
The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.
Burpee Pull Up:
Measurement:
The athlete begins by standing with the feet together underneath a pull-up bar.
While standing with the hips and knees straight, extend the arms overhead.
The arms must be in line with the torso when viewed from profile.
Touch the thumbs of each hand together and extend the fingers.
There has to be a minimum distance of 15cm between the athlete’s fingers and the Pull-Up Bar.
Clearly show the measurement process during the video submission.
Standard:
An exercise mat or similar equipment may be used to decrease the distance between the ground and the pull-up bar.
Surfaces that aid in jumping or rebounding, such as spring floors, are not permitted (If the athlete is using an exercise mat(or other equipment) to decrease the distance between the ground and the pull-up bar, the entire body must be on the same surface in the bottom position)
Athletes must touch the chest and thighs to the ground at the bottom of each burpee.
Athletes may choose to step or jump into this position.
Arms dont have to be fully extended at the start of the pull up. Athletes may jump to the pull up bar in a bent elbow position
Chin-Up Grip is not allowed
The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.
VIDEO SUBMISSION STANDARDS
PLEASE FEEL FREE TO USE OUR WETIME WOD TEMPLATE!
Prior to starting, film all of your used equipment. All video submissions should be uncut and unedited in order to accurately display the performance. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. If your gym timer is not clearly visible, please feel free to use apps like wodproof or wetime!
Remember:
• You must submit a valid video link of your video with your submission of your score
• You must make sure that the video can be watched (e.g. copyright issues on YouTube)
• Teams must submit all individual scores and the respective video links to each score
You must make sure to read the description to be aware of details
You must make sure that your video is good enough that your score can be judged
SCORE SUBMISSION DEADLINE
Please make sure to read the full workout description and to submit your score in time.
Scores must be submitted before the 30th, June 2024, 11PM CEST. No latecomers will be accepted, no matter the reason.