TC INDIVIDUALS 20.3
DOWNLOAD WORKOUT DESCRIPTION & SCORECARD
Rx Variation
For time:
32 Toes to bar
80 Double unders
10 Single-arm overhead alternating reverse lunges*
60 Double unders
20 Single-arm overhead alternating reverse lunges*
40 Double unders
30 Single-arm overhead alternating reverse lunges*
20 Double unders
40 Single-arm overhead alternating reverse lunges*
16 Toes to bar
Men use 50 lbs. dumbbell
Women use 35 lbs. Dumbbell
Athletes 13-15 yo, and 55+ use 35/20 lb. dumbbell
Scaled Variation
For time:
32 knee raises
80 Single unders
10 Single-arm front rack alternating reverse lunges*
60 Single unders
20 Single-arm front rack alternating reverse lunges*
40 Single unders
30 Single-arm front alternating reverse lunges*
20 Single unders
40 Single-arm front rack alternating reverse lunges*
16 knee raises
Men use 35 lbs. dumbbell
Women use 20 lbs. Dumbbell
Athletes 13-15 yo, and 55+ use 25/15 lb. dumbbell
*The dumbbell must be switched in hands at the halfway point of each set.
Time cap for the workout is 16:00
NOTES
This workout begins with the athlete standing at their toes to the bar/knee raise station. After the call of “3, 2, 1 ... go,” the athlete will begin working on the “buy in” of 32 toes to bar or knee raises. Once complete, they will continue into the four rounds of jump rope and single arm overhead alternating reverse lunges, ensuring to switch the weight in the hand/front rack at the halfway point. The workout is complete once the final “cash out” set of toes to bar/knee-raises are complete.
Score is the time taken to complete the workout.
EQUIPMENT
(1) Dumbbell of the appropriate weight for your division
Pull up bar for toes to bar/knee raises
Jump rope
*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
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.
Double unders/Single unders - For the double under, the rope must pass completely under the feet twice for each jump. For scaled divisions, the single under may be used in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count.
Single-arm overhead alternating reverse lunges - This movement begins with the dumbbell overhead, the feet together and the athlete standing tall with hips and knees extended. The athlete will step one leg backward so that the knee touches the ground. The dumbbell must remain above the height of the athletes’ head. If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, the athlete must stop and return to do the rep again. The rep finishes when the athlete steps back forward to the standing position with the feet together and in alignment. The athletes are required to switch hands halfway through the set of lunges.
Single-arm front rack alternating reverse lunges - Same way as the overhead reverse lunge with the exception that the dumbbell is held in a front rack, versus overhead position. The front rack must be switched from one side to the other halfway through the set.