Competition Corner

(Indy Workout #2) - Life Alert (U.S. ARMY)

(Workout #2)
“Life Alert”
Brought To you by The U.S. Army
For time
2k Echo Bike
25 Burpee Box Jump Overs
25 Alt Toes To Bar
25 Burpee to Target
25 Toes To Bar
25 Box Jump Over
Timecap: 12min
Score: Time
*Points: 1st place = 100
Tiebreak: None
Box: 24/20in
*All Individual Divisions as Prescribed
( Workout Flow )
Workout #2 will begin with athletes on their respective lane start/finish mat, at the start of the clock athletes will proceed to the Echo Bike to Complete 2km, once the designated distance is completed athletes will proceed down their lane to begin 25 reps of Burpee Box Jump Overs, once completed athletes will continue down lane to designated pull up bar to complete 25 Alternating Toe to Bars, once completed athletes will complete 25 Burpee to Pull up bar target, once completed athletes will do 25 Toes to Bar, once completed athletes will return back to the box to complete 25 Box Jump Overs, after the 25th rep athletes will sprint to the finish mat for their Time score. Timecap for Workout #2 is 12:00 Minutes.
Movement Standards
Burpee Box Jump Over
The burpee box jump-over starts with the athlete facing the box while touching the chest and thighs to the ground and finishes with the athlete jumping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep. There is no requirement to stand tall while on top of box.
A two-foot takeoff is always required, both feet must be on top of the box at the same time, and only the athlete’s feet may touch the box. The athlete may jump on top of the box and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it.
Each rep is counted when the athletes feet have landed on the ground on the opposite side, where they may begin their next rep.
*Athletes body must remain within lane, if any part of the athletes body goes outside lane at any point during movements it will be deemed a No-Rep.
Alternating Toes To Bar
Athletes begin by hanging from the pull-up bar with arms extended.
• Both heels must be brought back behind the bar at some point during each rep.
• Overhand, underhand, or mixed grips are all permitted.
• The rep is credited when one foot makes contact with the bar between the hands.
• Any part of the feet may make contact with the bar.
Athletes must alternate feet making contact with pull up bar for the reps to count.
• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Wax or other sticky substances is not. There will be chalk available in each lane
Burpee to Target
The Burpee to Target begins with the athletes chest & thighs touching the ground in the bottom of the burpee. Athletes may jump or step up out of the burpee, to complete the rep both hands, any part of the hand must make contact with the pull up bar at the designated height for Men & Women *See below to set heights.
*Men’s Pull Up Bar Height will be set to 8'2"
*Women’s Pull Up Bar Height will be set to 7'2"
Box Jump Over
The box jump over starts with the athlete on one side of the box and finishes with the athlete jumping over the box. Facing and lateral are permitted.
• A two-foot take off is always required, and only the athlete’s feet may touch the box.
• After landing on the box, the athlete may jump or step off to the other side. both feet must be on top of the box at the same time.
• There is no requirement to stand tall while on top of the box.
• Alternatively, the athlete may jump completely over the box.
• If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot landing.
Toes to Bar
Athletes begin by hanging from the pull-up bar with arms extended.
• The heels must be brought back behind the bar.
• Overhand, underhand, or mixed grips are all permitted.
• The rep is credited when both feet contact the bar between the hands at the same time.
• Any part of the feet may make contact with the bar.
• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Wax or other sticky substances is not. There will be chalk available in each lane
Athletes begin by hanging from the pull-up bar with arms extended.
• The heels must be brought back behind the bar.
• Overhand, underhand, or mixed grips are all permitted.
• The rep is credited when both feet contact the bar between the hands at the same time.
• Any part of the feet may make contact with the bar.
• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Wax or other sticky substances is not. There will be chalk available in each lane