Competition Corner

(Indy Workout #6) - Inverted (SkyHill USA)

For Time:
100ft Sandbag Lunge
10 Bar Muscle Ups
50ft Handstand Walk
8 Bar Muscle Ups
200ft Sandbag Carry
6 Bar Muscle Ups
200ft Sandbag Carry
4 Bar Muscle Ups
50ft Handstand Walk
2 Bar Muscle Ups
100ft Sandbag Lunge
Time Cap is 12:00 Minutes.
RX & Intermediate
Sandbag Weight: Men:125/Women:100
Scores: For Time
*Points: 1st place = 100pts
Tiebreak: None
(Workout Flow)
Workout #6 Athletes will start with athletes standing at their respective lane start/finish mat. At the start of the clock athletes will proceed down the lane, they will complete 100ft of Sandbag Loaded walking lunges, after completion athletes will return to the Pull Up Bar to complete 10 Bar Muscle Ups, after completion athletes will handstand walk
50ft, followed by 8 Bar Muscle Ups, 200ft sandbag carry, 6 Bar Muscle Ups, another 200ft Sandbag Carry, 4 Bar Muscle Ups, another 50ft Handstand Walk, 2 Bar Muscle ups and finally complete 200ft of sandbag loaded walking lunges, once complete athletes will sprint to the finish mat.
Movement Standards
Bar Muscle Ups
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.
Sandbag Lunge
Both athletes feet must start clearly behind the line. Each lunge step begins with sandbag held however athlete prefers as long as bag is off the ground, the feet together, and the hips and legs extended. The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension.
• The athlete must alternate which foot leads for each rep. The rep is credited when the feet are together and the hips and legs are fully extended. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top.
The Lane will be marked in 5ft sections, 25ft length. If assessed a no rep or drop the sandbag before completing a 5ft section the athlete will need start with both feet behind the line of that 5ft section.
Sandbag Carry
The Sandbag may be held however athlete prefers as long as bag is off the ground. The Lane will be marked in 5ft sections, 25ft length. Both athletes feet must start behind the start line of the 25ft lane, and both feet must cross the last 5ft section prior to returning. If a no rep or 5ft section is not completed athletes will need to return behind previous 5ft section and start again behind the line.
Handstand Walk
Athletes MUST handstand walk forward.
• When kicking up, your hands (including your fingers) must be placed on the ground BEHIND the line.
• Placing your hands or fingers on or over the line when kicking up constitutes a no rep.
• Both hands, including palms and fingers, must touch the ground completely clear of the line marking the end of the length before the feet touch the ground.
• If at any time the athlete comes down from their hands before finishing the length, they must repeat the previous 5ft section.
• Athletes are not required to kick down after completing a segment.