WORKOUT TWO: STEELHEAD
WORKOUT DEMONSTRATION
WORKOUT DETAILS
WORKOUT TWO: STEELHEAD
PRESENTED BY
2 ROUNDS:
2 ROUNDS:
2 ROUNDS:
-ATHLETES ALTERNATE ROUNDS
(EACH ATHLETE DOES 1 ROUND OF EACH VARIANT)
*10FT SECTIONS UNBROKEN.
WORKOUT TWO: STEELHEAD
2 ROUNDS:
2 ROUNDS:
2 ROUNDS:
-ATHLETES ALTERNATE ROUNDS
(EACH ATHLETE DOES 1 ROUND OF EACH VARIANT)
*10FT SECTIONS UNBROKEN.
PRESENTED BY
FLOW
Teams start behind the start line.
At "go", Partner 1 will move forward and complete a 30 ft handstand walk down, 20 Toes to Bar and another 30 ft handstand walk back and then release partner 2.
When released, partner 2 will move forward and complete a 30 ft handstand walk down, 20 Toes to Bar and another 30 ft handstand walk back and then release partner 1.
Then, partner 1 will complete 30 ft HSW down, 20 C2B, 30ft HSW back and then release partner 2.
When released, partner 2 will complete 30 ft HSW down, 20 C2B, 30ft HSW back and then release partner 1.
Then, partner 1 will complete a 30 ft HSW down, 10 BMU, 30ft HSW back and then release partner 2.
Finally, partner 2 will complete a 30 ft HSW down, 10 BMU, 30ft HSW back and then sprint to the finish.
Time will stop when partner 2 touches the finish pad.
NOTES:
Pull-up bars will be set at a fixed height of 94".
One 6" riser will be available.
SCORE
The time to complete the workout. If time capped, the score will be the total reps completed within 12 minutes. Each 10ft section will count as 1 rep.
MOVEMENT STANDARDS
Handstand Walk (10ft unbroken)
The rep begins with both the athlete's hands, including palm and fingers, behind the line. The rep ends and is credited when both hands, including palms and fingers, clearly cross the line.
- ▸Any style of handstand walk is permitted (forward, backward or sideways)
- ▸Athletes must stay in their lane. If contact is made with the sideline, the athlete must restart from the last 10 ft section.
- ▸If the athlete comes down at any time within the 10 foot section, the athlete must restart from the beginning of that section.
Toes to Bar
The rep begins with the athlete hanging from the pull-up bar with arms extended and heels behind the pull-up bar. The rep is completed and credited when both feet clearly contact the bar between the hands at the same time.
- ▸Overhand, underhand, or mixed grips are all permitted.
- ▸Any part of the feet may make contact with the bar.
- ▸The heels must be brought back behind the pull-up bar.
- ▸Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.
C2B Pull-up
The rep begins with the arms fully extended and feet off the ground. The rep ends and is credited when the chest clearly comes into contact with the bar at or below the collarbone.
- ▸Any style grip is permitted
- ▸Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.
Bar Muscle Up
The rep begins with the arms fully extended and feet off the ground. The rep ends and is credited when the arms are fully locked out while the athlete is in the support position above the bar and the shoulders are over or in front of the bar.
- ▸Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are NOT permitted.
- ▸No portion of the foot may rise above the height of the bar during the kip.
- ▸Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep.
- ▸Removing the hands from the pull-up bar while at the top is NOT permitted. Resting at the top while their hands remain on the bar is ok. Adjusting their grip while at the top is ok.
Pull-up
The rep begins with the arms fully extended and feet off the ground. The rep ends and is credited when the chin clearly breaks the plane of the bar.
- ▸Any style grip is permitted
- ▸Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.
Abmat Situps
The rep begins with the athletes back in contact with the floor, knees bent and feet on ground in the butterfly position, shoulder blades touching ground and hands overhead making contact with floor. The rep ends and is credited when the athletes shoulders are in front of the hip in the upright position.
- ▸The athletes raise their torso in one fluid motion.
Hanging Knee Raise
The rep begins with the athlete hanging from the pull-up bar with arms extended and heels behind the pull-up bar. The rep is completed and credited when the knees are above the hip crease.
- ▸Overhand, underhand, or mixed grips are all permitted.
- ▸The heels must be brought back behind the pull-up bar.
- ▸Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.
Heels Above Hips
The rep begins with the athlete hanging from the pull-up bar with arms extended and heels behind the pull-up bar. The rep is completed and credited when both heels are above the hip crease in the front.
- ▸Overhand, underhand, or mixed grips are all permitted.
- ▸The heels must be brought back behind the pull-up bar.
- ▸Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.
DB Overhead Carry
The rep begins with both dumbbells in the overhead position. The rep is completed and credited when the athlete has crossed the line with both feet while DB's are still overhead.
- ▸Lock out is not required, but both heads of the DB's must stay above the head.
- ▸Hands must stay around the metal part of the DB only.
- ▸The DB's cannot touch each other at the top
- ▸Carries must be completed in 10 ft UB sections
- ▸Dropping the dumbbells from overhead will result in a no rep and athletes will have to complete the 10ft sections UB again.
- ▸Athletes must keep their hands around dumbbell until they reach the ground