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  • Patrick Burke

TC KIDS 20.2



DOWNLOAD WORKOUT DESCRIPTION & SCORECARD


For time:

10 Deadlifts,

15 Box/stair step ups

20 sit ups

25 Jumping jacks

20 Sit Ups

15 Box/stair step ups

10 Deadlifts


VARIATIONS

Under 8 divisions:

Deadlift object 10-15 lb, 6-10” box/stair step up


9-10 yo divisions:

Deadlift object 15-25 lb., 12-16” box/stair step up


11-12 yo divisions:

Deadlift object 25-35 lb., 12-16” box/stair step up


NOTES

This workout begins with the athlete standing at the deadlift station.After the call of “3, 2, 1 ... go,” the athlete will begin the deadlift set. Once complete, they will move to the box/stair step up, then move to the situps, and then to jumping jacks. They will continue back down the ladder until finished. The workout is complete once the final set of deadlifts is complete.


Score is the time taken to complete the workouts.


EQUIPMENT

  • Deadlift object weighted according to the age division.

  • Box or stair to the appropriate weight for the age division.

  • An abmat or mat along with anchor for the feet may be used in the situps if desired. We HIGHLY recommend anchoring the kids feet.


*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

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


MOVEMENT STANDARDS

Deadlift - Creativity is completely fine here. Use either one or two objects as needed to make up the weight. Ie, this may be two water bottles or dumbbells, or may be a single kettlebell or even a rock that’s been weighed as the correct weight range. The idea is that at the bottom, the hand hold is roughly mid-shin height similar to a traditional bar height and that the athlete will lift the weight/object from the ground to a standing position where the head and shoulders are behind the weight, hips and knees fully open.


Box/stair step up - Again, creativity is fine here. The intent is to be a step, not jump, up to the top of the box or stair. Athletes may alternate legs, but it is not required. At the top, both feet must be on top of the box or stair with the athlete standing, hips fully open and knees extended. They may step or jump down. Most importantly, ensure the safety of the athlete by choosing something stable that will not tip over.


Situp - This 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 a parent holding the feet as an anchor is HIGHLY recommended. 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.


Jumping Jack - The jumping jack begins with the athlete standing with arms at the sides and feet together. They will jump while extending their feet to the sides in either direction and bringing their hands to touch overhead. They will then jump again to the beginning position by bringing the feet back together and arms to the sides. The rep is counted once returning to the beginning position.


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