In Person Workout #6 Announced - DU, Thruster, & Pull up Bar
We have just 48 hours until the Online Portion workouts are due this Thursday, November 18th at 5pm MST. Please post your scores and videos early here..
Again, it is your responsibility to be familiar with the movement standards for the online portion posted HERE. Please do your absolute best to show everything on video, otherwise, you may be penalized or have to re-do a workout! If there are any questions at all, please email info@turkeychallenge.com.
Athlete email is coming shortly.. In the meantime, here is the second announced workout for the in-person portion for Teams on Saturday and Individuals on Sunday.
TEAM EVENT 6:
“Double Unders, Thrusters, & Pull up Bar”
For time:
MM Double unders / FF Double unders
MM 40 Thrusters / FF 40 Thrusters
MF 40 Synchro toes to bar
MM Double unders / FF Double unders
MM 36 Thrusters / FF 36 Thrusters
MF 36 Synchro pull ups
MM Double unders / FF Double unders
MM 32 Thrusters / FF 32 Thrusters
MF 32 Synchro chest to bar
MM Double unders / FF Double unders
MM 28 Thrusters / FF 28 Thrusters
MF 28 Synchro bar muscle up
VARIATIONS
Rx - 120 double unders, 115/75 lb. Thruster
Open - 100 double unders. 95/65 lb. Thruster. Tie break time taken after 32 thrusters. Chest to bar and bar muscle up reps are accumulative (not synchronized).
18-minute time cap
WORKOUT FLOW
Male and Female pairs from each team will be positioned on opposite sides of the pull up rig. On the call of 3, 2, 1, - GO! Male and female pairs will begin simultaneously accumulating the double unders with only one person from each pair working at a time on their respective sides. Once the double unders have been completed, the pair will move to the thrusters where there will be only bar for each pair and they must accumulate the required reps, switching as needed with a tag at the fence. Once thrusters have been completed, one male and one female from each pair will meet in the middle at the pull up rig for the first pull up bar movement - synchronized toes to bar. Once the synchro toes to bar are completed, the male and female pairs will return to their respective sides, tagging at the fence, and continuing with the workout. Switches can happen at any time and will require a tag at the perimeter fence. Workout is complete once all reps have been completed or the time cap has been met.
MOVEMENT STANDARDS
Double unders - This is a standard double under in which the rope passes twice under the athlete’s feet for the rep to count.
Thrusters - This movement requires the athlete to pass through a full squat with the barbell in the “front squat” position, then the athlete will use the upward momentum of the squat to press the bar overhead, where the rep is counted.
Synchro toes to bar - Athletes will begin from a full hang to having the toes touch the pull up bar simultaneously. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Both feet of each athlete must contact the bar at the same time with the feet inside the hands for the rep to count.
Synchro pull ups - This is a standard chin-over-bar pullup. Dead hang, kipping or butterfly pull ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand or mixed grip are all permitted. A rep is counted when both athlete’s chins pass above the vertical plane of the bar at the same time.
Synchro chest to bar - Similar to the pull up except that the standard is for both athletes to touch the chest (anywhere below clavicle) simultaneously to the bar at the top of the rep. Failure to touch at the same time will result in a “no rep.”
Synchro bar muscle up - The arms must be fully extended at the bottom, with the feet off the ground. The athletes will kip through a pull up and into a position where the body is over the bar and arms are locked out at the same time. Neither athlete may rest or remove hands from the bar while at the top, which will result in a “no rep” of the previous rep.
INDIVIDUAL EVENT 6:
“Double Unders, Thrusters, & Pull up Bar”
For time:
Double unders
18 Thrusters
18 Toes to bar
Double unders
16 Thrusters
16 Pull ups
Double unders
14 Thrusters
14 Chest to bar
Double unders
12 Thrusters
12 Bar muscle ups
10 min cap
VARIATIONS
Pro - 60 double unders, 115/75 lb.
Rx - 50 double unders, 95/65 lb.
Open/40+/Teen - 50 double unders. 75/55 lb. Tie break time after 14 thrusters
WORKOUT FLOW
On the call of 3, 2, 1, - GO! Athletes will start with double unders, followed by thrusters, and then toes to bar. Once completed, they will then return to the perimeter, tagging the fence, and then continuing into the second set of double unders, thrusters and pull ups at the lower rep scheme. They will continue moving down the movements until completed or the 10-minute time cap is reached. As Open/40+/Teen athletes are not required to have chest to bar or bar muscle ups, they will have a tie-break time after the 14 thrusters. However, if they have the ability to continue into these movements, they will be able to advance their score. Ie, fastest time, or most reps within 10 minutes gets a higher score.
MOVEMENT STANDARDS
Double unders - This is a standard double under in which the rope passes twice under the athlete’s feet for the rep to count.
Thrusters - This movement requires the athlete to pass through a full squat with the barbell in the “front squat” position, then the athlete will use the upward momentum of the squat to press the bar overhead, where the rep is counted.
Toes to bar - The athlete must go from a full hang to having the toes touch the pull up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Both feet must contact the bar at the same time with the feet inside the hands.
Pull up - This is a standard chin-over-bar pullup. Dead hang, kipping or butterfly pull ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand or mixed grip are all permitted. A rep is counted when the chin passes above the vertical plane of the bar.
Chest to bar - Similar to the pull up except that the standard is to touch the chest (anywhere below clavicle) to the bar at the top of the rep. Failure to touch will result in a “no rep.”
Bar muscle up - The arms must be fully extended at the bottom, with the feet off the ground. The athlete will go through a pull up and into a position where the body is over the bar and arms are locked out. No resting or removing hands from the bar at the top is allowed and will result in a “no rep” of the previous rep.
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.