REST 2 Minutes. 4 Min Time Cap

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Esther Preston
6 years ago
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1 Week 1- Qualifier 2 Pro/Amateur/Team, Masters 35-39, Masters : : 21 Muscle Ups 4 Min Cap 21 Muscle Ups 4 Min Cap 250m Row : Muscle Up : OR REPS:

2 Week 1- Qualifier 2 Masters Men Division : : 14 Muscle Ups 4 Min Cap 14 Muscle Ups 4 Min Cap 250m Row : Muscle Up : OR REPS:

3 Week 1- Qualifier 2 Masters Women 45-49, Masters 50+ Division : : 21 C2B Pull Ups 4 Min Cap 21 Chest to Bar Pull Ups 4 Min Cap 250m Row : C2B Pull Ups : OR REPS:

4 Week 1- Qualifier 2 Intermediate/Scaled Division : : 42 C2B Pull Ups 4 Min Cap 42 Chest to Bar Pull Ups 4 Min Cap 250m Row : C2B Pull Ups : OR REPS:

5 Week 1- Qualifier 2 Scaled Light, Teen Division : : 42 Chin Over Bar Pull Ups 4 Min Cap 42 Chin Over Bar Pull Ups 4 Min Cap 250m Row : Chin Over Bar Pull Ups : OR REPS:

6 Week 1- Qualifier PM CT PM CT Pro/Amateur/Team Division Masters Men Division Masters Masters : : 250m Row 250m Row : 14 Muscle Ups 21 Muscle Ups *4 min time cap *4 min time cap Masters 50+ Intermediate/Scaled Division Masters Women : : 250m Row 250m Row : 42 C2B Pull Ups 21 C2B Pull Ups *4 min time cap *4 min time cap Scaled Light, Teen Division : 250m Row : 42 Chin Over Bar Pull Ups *4 min time cap This workout begins with the athlete sitting on their rower. At the call of Go, each athlete will grab the rower handles and row as fast as possible for 250 meters. Once all 250 meters are complete, your time is marked and your 2 minute rest time starts. Make sure to have your judge write down your 250m time and start the 2 minute clock. As soon as 2 minutes hit, you may hop up on the rings and complete your 21 ring muscle ups for time. Once all 21 repetitions of the muscle ups are completed, time will be called. You may preset your rower to countdown the 250m for you so the time will stop exactly when you finish all 250 meters. You may do this on a Concept 2 Rower by going to the main menu and clicking on select workout and then select new workout. From there you may select single distance and use the minus and plus buttons to show 250m on the screen. Once it is correct on the screen, click the checkmark icon to save the workout.

7 Your score for the 2nd part is the total time it takes you to complete all 21 muscle ups. If unable to complete all 21 in under 4 minutes, your score will be 1 second added on to the 4 minute time cap for any uncompleted repetition. For instance, if you only complete 10 muscle ups in 4 minutes, your time will be 4:11 because you didn t complete 11 repetitions of the workout. You will have 2 scores to input into the scoreboard: 1. for the 250m Row 2. for the 21 Muscle Ups. The 2 Minute Rest will not be included in any of the scores. Equipment Rower Set of gymnastic rings hung so you can successfully perform a muscle up Video Submission Standards All video submissions should be uncut and unedited in order to accurately display the performance. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Movement Standards Row The monitor can be set to countdown the 250m or can be set to zero at the beginning of the row. The athlete may adjust the damper setting and foot straps at any time, but may not adjust the electronic monitor. Muscle Ups In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a false grip ) and the feet off the ground. The elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required. Chin Over Bar Pull Ups This is a standard chin over bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must clearly break the horizontal plane of the bar. Chest to Bar Pull Ups This is a standard chest to bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar below the collarbone.

VIDEO SUBMISSION STANDARDS

VIDEO SUBMISSION STANDARDS MASTERS QUALIFIER EVENT 3 17:00 PT Thur, April 23 through 17:00 PT Mon, April 27 NOTES This event begins seated on the rower with the monitor set to zero meters. At the call of 3-2-1 go, the athlete will