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WORKOUT THREE: SPUD NATION

WORKOUT DEMONSTRATION

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WORKOUT DETAILS

WORKOUT THREE: SPUD NATION

FOR TIME
160 DRAG ROPE DOUBLE-UNDERS
80/60 CALORIE ECHO BIKE
*CO-ED: 40/30 CALORIES

*BARBELL HOLD:

MEN: 115LBS
WOMEN: 75LBS
CO-ED: 95LBS

*ONE ATHLETE MUST HOLD A BARBELL IN THE RACK POSITION. THE WORKING ATHLETE MAY ONLY COMPLETE REPS WHILE THEIR TEAMMATE IS MAINTAINING THE BARBELL RACK POSITION HOLD.

TIMECAP 10:00 MINUTES

PRESENTED BY

RXSG

FLOW

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Teams start behind the start line.

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At "go", Partner 1 will move to the barbell, partner 2 will move to the jump rope. Once partner 1 has the barbell in the front rack position, partner 2 can begin the jump ropes.

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Partners may share the jump rope work in any fashion and can rotate at any time.

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Athletes must advance the jump rope after the completion of every set of 40 jump ropes.

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Once the jump ropes are completed, one athlete will move to the bike to complete their prescribed number of calories while the other athlete performs a barbell front rack hold.

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Same gender partners may share calories in any fashion and can rotate at any time.

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Mixed Gender partners, any athlete may complete their prescribed calories first.

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Once the bike calories are completed, teams will sprint to the finish where time will stop when the last athlete touches the finish mat.

NOTES:

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Jump ropes will be Rx Smart Gear Drag Ropes and will be provided by the event. Sizes available: S, M, L, XL

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Athletes may use their own Rx Smart Gear Drag Rope (after approval).

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Athletes must face crowd on all movements.

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5ft shorty barbells (25lbs)

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Bike must be reset for co-Ed pairs

SCORE

The time to complete the workout. If time capped, the score will be the total reps completed within 10 minutes.

MOVEMENT STANDARDS

Double Unders (Drag Rope)

The rep begins with the jump rope in the athlete's hands. The rep ends and is credited when the rope has passed under the feet twice for each jump.

  • ▸The rope must spin forward.
  • ▸Only successful jumps are counted, not attempts.
  • ▸Athletes must stay in their lanes, touching the sidelines will result in a no-rep.

Single Unders (Drag Rope)

The rep begins with the jump rope in the athlete's hands. The rep ends and is credited when the rope has passed under the feet once for each jump.

  • ▸The rope must spin forward.
  • ▸Only successful jumps are counted, not attempts.
  • ▸Athletes must stay in their lanes, touching the sidelines will result in a no-rep.

Bike

The rep begins with the athlete on the bike and the monitor set to zero. The rep ends and is credited when the monitor shows the prescribed calories with the athlete seated on the bike.

  • ▸The athletes may not touch the monitor.

Front Rack Hold

The rep begins with the barbell in the front rack position with elbows clearly in front, standing tall with the hips and knees clearly extended.

  • ▸The bar must remain in the front rack position, touching the athletes shoulders.
  • ▸If at any time the bar comes off of the front rack position, the reps for the double unders and/or bike will not count
  • ▸Athletes may hold bar anyway as long as bar is in the front rack (zombie, crossover grip, standard)