TC INDIVIDUALS 20.2
DOWNLOAD WORKOUT DESCRIPTION & SCORECARD
For time:
10 Deadlifts
20 Pull ups
30 Box jumps
40 Sit Ups
50 Alternating dumbbell snatch
40 Sit Ups
30 Box jumps
20 Pull ups
10 Deadlifts
20-minute cap
VARIATIONS
Rx divisions:
Men use 255 lbs for deadlift, 24” box jump, and 50 lb. dumbbell.
Women use 175 lbs. for deadlift, 20” box jump, and 35 lb. dumbbell.
Athletes 13-15 yo, and 55+ use 175/125 lb. for deadlift, 24” box with step up allowed, 35/20 lb. dumbbell
Scaled divisions:
Men use 175 lb. for deadlift, 24” box with step up allowed, 35 lb. dumbbell, and jumping pull ups
Women use 115 lb. for deadlift, 20” box with step up allowed, 20 lb. dumbbell, and jumping pull ups
Athletes 13-15 yo, and 55+ use 135/95 lb. for deadlift, 24” box with step up allowed, 25/15 lb. dumbbell
NOTES
This workout begins with the athlete standing at their deadlift bar. After the call of “3, 2, 1 ... go,” the athlete will start working on the deadlifts. Once they are complete, they will move to pull ups, and continue in this fashion until they have completed all the movements or hit the time cap.
Score is the time taken to complete the workout. If the time cutoff is met, the athlete’s score will be the cap + reps not completed.
EQUIPMENT
Barbell, collars, and weights loaded to the appropriate level for your division
(1) Box to the appropriate height for your division
(1) Dumbbell of the appropriate weight for your division
Pullup bar
An Abmat or other situp mat along with something to be used to hold the feet while doing situps may be used.
*The official weight is in pounds.
For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.
VIDEO SUBMISSION STANDARDS
All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, clearly show all the weights on the barbell. A clock or timer with the running workout time should be clearly visible throughout the entire workout. Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
MOVEMENT STANDARDS
Deadlift - This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. No bouncing.
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.
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. For scaled divisions, a jumping pull up may be used in which a box is placed underneath the pull up bar for “jumping” assistance. The height of the box is determined by when both of the athlete’s hands are raised standing on the box, the wrist is no more than 6” above the height of the bar. The pull up must still meet the range of motion standards where the arms are fully extended at the bottom of the pull up, and the chin must go over the vertical plane of the bar at the top.
Box Jump - Athlete starts with both feet on the ground and face the side of the box. Do not angle the box and jump or step up on the corner. Rx athletes must jump with a two-foot take off. Scaled athletes may jump or step up to the box. Stepping off the box for all athletes is allowed. Using hands to push on the legs for step ups is not allowed. A rep is credited when both feet are on the top of the box; and hips and knees are fully extended, with head and shoulders over the hips. Reaching extension in mid air is a no rep.
Situp - The begins with the athlete sitting vertical and spine tall. The legs should be forward with the knees bent, or in a “butterfly” position. Weights or another object may be used as an anchor for the feet. An Abmat or mat may be used to cushion/support the back, but is not required. The athlete will sit back, touch their hands to the ground above their head, then return forward to where their head is tall and shoulders are above the hips. Reps will not be counted if the athlete does not return to the fully upright position.
Alternating dumbbell snatch - The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch and go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non lifting hand and arm may not be in contact with the body during the repetition. At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count.