Competition Corner

21.3 A

21.3 is a 15 minute AMRAP and has 3 Scores:
A) Max Echo Bike Calories
B) Max Gymnastics Repetitions
C) Combined Calories & Repetitions
At the 25:00 mark one athlete will start biking while the other completes 10' of sandbag lunges and begins completing reps of...
10 Wall Walks
20 Ring Rows/Pull-Ups
30 Knee Raises/Toes-To-Bar
SWITCHING WITH PARTNER
In order to switch places with your partner, you must lunge back with the sandbag. Once you cross the line your partner will then lunge and complete gymnastics reps while you bike.
***PLOT TWIST***
You must switch after the final rep of each movement. For example, if you complete the 10th wall walk you may not go right into pull-ups. You must lunge back and switch with your partner. Your partner then needs to lunge down and complete reps (or not, up to you). If you plan on only one person completing reps, be prepared for the other to lunge down and back with the sandbag, then the person completing the reps may lunge again and complete more reps.
SANDBAG LUNGES
Intermediate Sandbags
Females ~46 pounds
Males ~58 pounds
Sandbags held at shoulders while lunging.
Advanced Sandbags
Females ~58 Pounds
Males ~70 Pounds
Sandbags help OVERHEAD while lunging.
WATCH THE VIDEO
for further details, including movement standards for gymnastics movements in both divisions.
Video here