Workouts
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Qualifying Workout Open!
Day(s)
:
Hour(s)
:
Minute(s)
:
Second(s)
» Ski Erg «
M 15cals / F 10cals
» DB Racked Squat x 05
» DB Thruster x 05
» DB Shoulder to Overhead (STOH) x 05
M 15KG / F 10KG
- Each round MUST start with your required calories.
- Followed by (05) DB racked squats (05) DB thrusters (05) DB STOH. *In any order you decide, but you must complete all 5 reps of an exercise before advancing to the next*
- You can break between exercises or go unbroken through the complex. *again, you decide!*
- Complete as many rounds as you can in 15 minutes.
STANDARDS
DB Racked Squat
The rep starts and ends with the dumbells in the front rack position, with knees and hips fully extended. The athlete must pass through a full
squat, with the hip crease clearly passing below the top of the knee, for the rep to count.
DB Thruster
The rep starts with the dumbbells in the front rack position, in contact with the shoulders [THE SAME WAY AS SHOWN ABOVE], with knees and hips fully extended. The athlete must pass through a full
squat, with the hip crease clearly passing below the top of the knee. In one continuous motion the athlete must stand from the bottom position of the squat and fully extend both dumbbells overhead with a lockout at the elbow. A rep will only be credited if it is deemed that the DB’s have been pressed straight above head [NOT OUT INFRONT OR TO THE SIDE!].
DB Shoulder to Overhead
The rep starts with the dumbbells in the front rack position, in contact with the shoulders. A press, push press, push jerk, or split jerk are all
permitted as long as the finish position is achieved. The athlete must fully extend both dumbbells overhead with a lockout at the elbow. The rep is achieved when the athletes knees, hips and elbows are all fully extended simultaneously.
Filming & Submitting Your Workout
