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In Person Workout #4 Announced - GHD, Pistols, Rope Climb



Shoutout to all the athlete's that hit the Online Portion workouts this weekend and have already submitted their score! Also, special shoutout to the athletes that have been making it easy for us to review the videos by putting everything in frame nicely doing great form. Just as a reminder, this is a competition in which we expect movements be performed to the standards. If you have any issues that prevent you from performing the standard, or questions on how a movement should be performed, it is best to reach out in advance rather than be penalized afterward. Athletes and Teams, you have until 5pm this Thursday, November 18th to submit your score. But, please submit your scores early if all possible to avoid any issues that can arise. The leaderboard is "blind" until after the window closes, so don't be concerned as nobody will see your score. If you are on a team, only the Team Captain can submit the score. Ensure you are logged in and submit your score HERE.


In other news, we are working on the athlete's email which will cover general timeline, parking, do's and don'ts onsite, and other helpful information to help the weekend run smooth. Specific heat times for each athlete/team won't get posted until Wednesday or Thursday, but the general timeline should be very helpful. If you have a question you need to know in advance, don't hesitate to reach out to info@turkeychallenge.com and we will do our best to help you.


While we're waiting on scores to come in and reviewing videos, we figured we'd post the first workout of the in-person portion...This is workout 1 of 4 for the in-person portion this weekend. The remaining workouts will be released in the coming days.


Teams on Saturday

TEAM EVENT 4 & 4B:

“TRIPLET AMRAP” & “SYNCHRO ROW”


Part A:

Rx variation:

Complete as many rounds and reps as possible in 12 minutes of:

12 Synchro GHD Sit-ups

12 Synchro Alternating pistols

2-4-6-8...Rope climbs to 12’


Open variation:

Complete as many rounds and reps as possible in 12 minutes of:

12 Synchro GHD Sit-ups to 8/12” riser

12 Synchro Alternating weighted in-place lunges, 53/35 lb.

2-4-6-8... Rope climbs to 12’


Part B:

Complete as many calories as possible in 12 minutes of:

Synchro Row


WORKOUT FLOW

On the call of 3, 2, 1, - GO! Athletes will begin on the two parts of the workout; the synchro row, and the triplet AMRAP. For the row, two athletes will be required to row at the same time, holding a handle that pulls two rowers side by side. For the triplet, the other pair of athletes will begin on the synchro GHD sit-ups. Once completed, they will move to Alternating synchro pistols or weighted lunges, then to the shared reps of rope climbs. Athletes can switch out at any point and in any combination they wish. At the end of 12 minutes, there will be two scores - max calories (as measured by lowest reading rower) and total reps completed in the triplet.


MOVEMENT STANDARDS

Synchro GHD Sit-ups - This movement will require athletes utilizing Rogue GHD’s side by side. The movement begins with the athletes “sitting back”, extending both hands overhead, and touching either the floor or box in unison. Then, they will return to the upright position and both hands will touch the footrest in unison for the rep to count.


Synchro alternating pistols - This movement begins with the athletes standing. They will lift one foot forward and squat simultaneously with one leg down to where the crease of the hip is below the top of the knee. They will then return to the standing position before touching the lifted leg to the floor. The lifted leg must extend forward, can be held by the free hands, and cannot touch the ground until the athlete returns to standing. A rep must be completed by both athletes on the leg before moving to the other side.


Synchro alternating in-place lunges - This movement begins with the athletes standing and holding a KB at the chest in a "goblet" hold. They will lunge simultaneously backward (reverse lunges) to touch the lower knee to the ground or a pad, then return to standing for each rep.


Rope climbs - This movement begins with the athletes standing with both feet on the ground at the bottom of the rope. The athletes may utilize a jump to grab the rope at a higher spot, then will climb the rope and touch the 12’ bar suspending the rope. They will then lower safely to the ground. The athletes may split the reps however they wish with only one athlete climbing at a time.


Synchro Row - Two rowers will be placed side by side with a single 6’ weighted handle replacing the handle of the two rowers. Athletes will need to row in unison in order to be most effective. The score will be for calories and the lowest scoring rower will be used at the end of the 12 minutes.



Individuals on Sunday

INDIVIDUAL EVENT 4:

“Triplet AMRAP”


Pro variation:

Complete as many rounds and reps as possible in 8 minutes of:

12 GHD Sit-ups

12 Alternating weighted pistols, 35/25 lb. kettlebell

1-2-3-4...Legless Rope climbs to 12’


Rx variation:

Complete as many rounds and reps as possible in 8 minutes of:

12 GHD Sit-ups

12 Alternating pistols

1-2-3-4...Rope climbs to 12’


Open/40+/Teen variation:

Complete as many rounds and reps as possible in 8 minutes of:

12 GHD Sit Ups to 8/12” riser

12 Alternating weighted in-place lunges, 53/35 lb. kettlebell

1-2-3-4... Rope climbs to 12’


WORKOUT FLOW

On the call of 3, 2, 1, - GO! Athletes will begin on the GHD sit-ups. Once completed, they will move to Alternating pistols or lunges, then to the rope climbs. They will continue in this fashion until the eight minutes time expires. Score is total reps completed within the 8 minute time frame.


MOVEMENT STANDARDS

GHD Sit-ups - This movement will require the athlete utilizing a Rogue GHD. The movement begins with the athlete “sitting back”, extending both hands overhead, and touching either the floor or box target. Then, they will return to the upright position and both hands will touch the footrest for the rep to count.


Alternating pistols - This movement begins with the athlete standing. They will lift one foot forward and squat with one leg down to where the crease of the hip is below the top of the knee. They will then return to the standing position before touching the lifted leg to the floor. The lifted leg must extend forward, can be held by the free hands, and cannot touch the ground until the athlete returns to standing. A rep must be completed on the leg before moving to the other side.


Alternating weighted in-place lunges - This movement begins with the athlete standing and holding a KB at the chest in a goblet position. They will lunge backward (reverse lunge) to touch the lower knee to the ground or a pad (Abmat), then return to standing for each rep.


Rope climbs - This movement begins with the athlete standing with both feet on the ground at the bottom of the rope. The athlete may utilize a jump to grab the rope at a higher spot, then will climb the rope and touch the 12’ bar suspending the rope. They will then lower safely to the ground.


As a reminder, workouts and standards are subject to change all the way up to the event. We will have athlete's briefings at the beginning of the day to outline any changes and answer questions. If there are any questions, you can email info@turkeychallenge.com.


A huge thanks goes out to our sponsors for this year's event, as it wouldn't be possible without your support. Check out their websites and be prepared to say hello as they're onsite next weekend - Lifting the Dream Apparel, Rep Fitness, Wilde Brands, Brute Force, Celeste by Margaux Alvarez, Boulder Running Company, Reign Body Fuel, and Affiliate Guard.


And, if you haven't already, check out our charity partner this year The Underdog Family. You can learn more and donate at iamtuf.org. Be sure to stop by their booth on Saturday and Sunday, November 20-21st, as the Underdog team will be holding a raffle for a Rep Fitness PR-5000 Squat rack! Details to enter the drawing will be onsite.



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