Competition Corner

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

For Time:
Part A:
(All Three Athletes can work part 1)
2K Echo Bike (1 Work)
35 Synchro Burpee Box Jump Overs (2 Work)
-Into-
Part B:
45 Alt Toes To Bar (1 Work)
30 Synchro Burpee To Target (2 Work)
45 Toes To Bar (1 Work)
25 Synchro Box Jump Overs
(2 Work)
Timecap: 12:00 Min
Score: Time
*Points: 1st place = 100
Tiebreak: None
*All Team Divisions: Box: 24/20in
*Open Division: Box Step Overs, Hanging Knee Raises.
(Workout Flow)
Workout #2 has a Part A & Part B:
Part A will begin with team athletes on their respective lane start/finish mat, at the start of the clock 1 athlete from each team will proceed to the Echo Bike to start on the 2km bike, the other two team athletes will start on the 35 synchro burpee box jump overs, teams may switch at anytime during part A, once the 2K Echo Bike & 35 synchro Burpee Box Jump Overs are complete the team may move directly into Part B starts with 1 athlete from each team starting on the 45 Alt Toes to bar, teams may split these reps as needed. After completion of Alt T2B, teams will have two athletes at a time complete 30 Synchro Burpee To Pull Up Bar Target, Once completed teams must complete 45 Toes to Bar, Only 1 athlete may work at a time. Once completed they will proceed back down their lane and complete 25 synchro Box Jump Overs with two athletes working at a time. Once completing all three athletes must get to the finish mat for time to stop.
(Movement Standards)
Synchro Burpee Box Jump Overs
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. For the synchronized burpee to count, both athletes’ chests must be on the ground at the same time.
There is no requirement to stand tall while on top of box or be on the top of the box at the same time.
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 both athletes have landed on the ground on the opposite side, where they may begin their next rep.
Synchro Burpee To Target
The Synchronized Burpee to Target begins with both athletes chest & thighs touching the ground at the same time in the bottom of the burpee. Both athletes may jump or step up out of the burpee, to complete the rep both athletes 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"
Synchro Box Jump Overs
To begin each rep both athletes feet must start on the ground on the same side of the box>
There is no requirement to stand tall while on top of box or be on the top of the box at the same time.
A two-foot takeoff is always required, 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 both athletes have landed on the ground on the opposite side, where they may begin their next rep.
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
Hanging knee Raises
The athlete must begin by hanging from the pull-up bar with arms extended. • Heels must be brought back behind the bar. • Overhand, underhand, or mixed grips are all permitted. • The rep is credited when the athlete’s knees rise above the hips.
Synchro Box Step Overs
The Synchro box step over begins with both feet of each working athlete on the ground on one side of the box.
• When stepping up and over, both feet must make contact with the top of the box. There is no requirement to stand tall while on top of the box or both be on top of the box at the same time.
• The rep will be counted when both feet of both working athletes feet touch the ground on the other side of the box. *Hands are not allowed to assist in the step up by touching the box or on athletes knees, either would result in 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