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  • Patrick Burke

TC KIDS 20.1



DOWNLOAD WORKOUT DESCRIPTION & SCORECARD



On a 8:00 running clock:


Part A: (0:00 to 4:00)

AMRAP in 4:00:

4-6-8-10-12…reps of:

Air squats or broomstick thrusters

Lateral burpees


Part B: (4:00 to 8:00)

(1) Max set of pull ups or bar hang


VARIATIONS

Under 8 divisions & 9-10 yo divisions:

Air squats


11-12 yo divisions:

Broomstick or PVC thrusters


NOTES

This workout begins with the athlete standing at their bar. After the call of “3, 2, 1 ... go,” the athlete will have 4 minutes to begin working on the ascending ladder of air squats or thrusters and burpees. Part A of the workout is complete once the 4:00 time cap has been reached and the athlete will transition immediately into Part B. In Part B, the athlete will have from 4:00 to 8:00 to find a max set of pull ups or timed bar hang.


This workout will have two scores, Part A and Part B.


EQUIPMENT

  • Under 8 & 9-10 yo divisions: broomstick or PVC on the ground for jumping over + pull up bar

  • 11-12 yo divisions: Broomstick or PVC for thrusters and jumping over for lateral burpees.


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

NA. However, please feel free to video and tag @mbsturkeychallenge and #turkeychallenge2020 so we can see the effort!


MOVEMENT STANDARDS

Air squat - This is a standard air squat. The athlete will begin in a standing position with head and shoulder over hips, and knees fully extended. They will then lower down into a full squat where the crease of the hips pass below the top of the knee, then return back to a standing position.


Broomstick thrusters - This is a standard thruster movement where the athlete will move the broomstick or PVC from the bottom of the squat to a full locked out position overhead. The broomstick or PVC must be taken from the ground. The hip crease must pass clearly below the top of the knee. The rep is credited when the stick or PVC is directly overhead with the hips, arms, and knees fully extended with the stick directly over the athlete’s body.


Lateral burpees - This is a standard burpee where the athlete begins from a standing position, lowers and touches the chest to the ground, then returns to standing and jumps over the line or stick. A two foot jump is required. The rep is counted once the athlete jumps over the PVC or stick on the ground.


Pull up / bar hang - In both the pull up and har hang, the athlete will begin in a full-hang position with the arms straight and body below the bar. Overhead, switch, or chin grip may be used. For the pull up, the athlete will pull their chin to where it clearly goes over the vertical plan of the bar. Strict, kip, or butterfly motion may be used. A set is determined by the number that can be done without coming off the bar. For the timed bar hang, the timer will begin once the athlete comes to the hang position and is no longer supported. The set concludes once the athlete comes off the bar. For scoring purposes, pull ups will score higher than bar hang. Pull ups will be entered by using a full number (ie, enter the full # of reps in the score entry), whereas the bar hang will be entered as 0.___ where the timed hang is entered as the time behind the decimal. Email info@turkeychallenge.com for questions.


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