WOD 5

Individual

Rx 10/7 Calorie Echo Bike 3,6,9,12…. Hang Power Clean Strict Handstand Push-up Bar Muscle Up HPC:  185/125

Intermediate / Masters 10/7 Calorie Echo Bike 3,6,9,12…. Hang Power Clean Handstand Push-up Chest To Bar Pull-ups HPC:  155/105 HSPU:  Kipping Allowed

Scaled  10/7 Calorie Echo Bike 3,6,9,12…. Hang Power Clean 1,2,3,4….. Wall Walks 10,15,20,25…. Ring Rows HPC:  115/75

Teens 10/7 Calorie Echo Bike 3,6,9,12…. Hang Power Clean Handstand Push-up Pull-ups HPC:  95/65 HSPU:  Kipping Allowed

 

Time:  9 minutes

Workout Flow:  At 3-2-1, Go, athletes will sprint to the echo bike to perform the allotted amount of calories.  Once completed, they will move to their barbell to perform 3 hang power cleans.  Once completed they will move to the rig to perform 3 handstand push-ups (scaled will perform wall walks as shown in the graphic).  Once completed, they will perform 3 bar muscle-ups (Intermediate/Masters will perform C2B | Scaled will perform Ring Rows | Teens will perform Pull-ups).  After the bar muscle-ups, they will sprint back to the echo bike to perform the allotted number of calories, then work back through hang power cleans, handstand push-ups and bar muscle-ups – increasing the reps total by 3 every round until the 9 minute clock expires.  

 

*NOTE:  The calories for the echo bike remain the same each round.

Movement Standards:

Echo Bike:  The judge will not assist with the monitor.  Athletes will be responsible for starting the monitor.  Athletes can not leave the bike until the correct number of calories shows on the monitor.  Athletes must reset the calories before starting the bike again.

Hang Power Clean:  Bar must be deadlifted first before engaging in any pulling movement, and must clearly stop at the hip.  Bar must be received in the front rack position in one motion from the hang position and may not be lowered below the knees.  Full extension of the hips and knees must be achieved with the bar in the front rack position for the rep to count.  Reps can be unbroken or partitioned as needed.

Handstand Push-up:  Every repetition of the handstand push-up begins and ends at the top of a handstand, with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms.  The feet do not need to remain in contact with the wall for the entire movement, but both must touch the wall at the top of the movement (Rx athletes will perform Strict HSPU | Intermediate/Masters/Teens will be allowed to kip).

Wall Walk (Scaled):  Every rep begins with the athlete lying down, with their chest, feet and thighs touching the ground.  At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK).

Ring Rows (Scaled):  Rings will be pre-adjusted with the bottom of the rings 40 inches from the floor.  The athlete’s feet must remain on or in front of a line directly under the rings, legs must be straight throughout the movement.  The bottom of the rings/athletes wrist must make contact with their chest.

Pull-ups (Teens):  The athlete’s chin must extend over the bar.  Athletes must reach full extension at the bottom of the movement with arms fully extended.  Strict, kipping or butterfly pull-ups are allowed.

Chest-to-Bar Pull-ups (Intermediate):  Strict, kipping or butterfly pull-ups are allowed as long as all the requirements are met.  The arms must be fully extended at the bottom, with the feet off the ground.  Overhand, underhand or mixed grips are all permitted.  At the top, the chest must clearly come into contact with the bar below the collarbone.

Bar Muscle-up (Rx):  Begins with the athlete at a dead hang on the pull-up bar.  Arms must be fully extended with feet off of the ground.  Kipping of any kind is permitted as long as the feet do not pass the height of the pull-up bar.  At the top of each repetition, the elbows must be fully locked out while the athlete is in a position of support above the bar.  Athletes may not rest on the bar using a weight belt, laying on their torso, hip, etc.  In the locked out position, the hands are the only point of contact helping the athlete stay in support.  Athletes cannot remove their hands from the pull-up bar in the position of support.

Teams

Rx 40 – 30 – 20 (split however) Calorie Echo Bike Hang Power Clean Strict Handstand Push-up Bar Muscle Up HPC:  185/125

Intermediate / Masters 40 – 30 – 20 (split however) Calorie Echo Bike Hang Power Clean Handstand Push-up Chest To Bar Pull-ups HPC:  155/105 HSPU:  Kipping allowed

Scaled / Teams 40 – 30 – 20 (split however) Calorie Echo Bike Hang Power Clean Wall Walks (15 – 10 – 5) Pull-ups HPC:  115/75

 

Workout Flow:  At 3-2-1 Go, teams will send out one team member to chip away at 40 calories on the echo bike.  Once all 40 calories have been completed, teams will move to 40 hang power cleans.  Once all 40 hang power cleans have been completed, teams will move to 40 handstand push-ups (Scaled Teams will perform Wall Walks as shown in the graphic).  Once all 40 handstand push-ups have been completed, teams will move to 40 bar muscle-ups (Intermediate/Masters will perform C2B | Scaled will perform Pull-ups).  Once all 40 bar muscle-ups have been completed, teams will move back to the echo bike for 30 calories.  Teams will move through 30 reps of each movement, then back to the echo bike for 20 calories / reps of each movement.  Once the teams have completed the entire round of  20 they will sprint back to the finish line where time will be called.

*NOTE: CoEd teams will have one barbell with the men’s weight. Teams may opt to allow females to perform deadlifts (instead of hang power cleans) with the barbell.

Movement Standards:

Echo Bike:  The judge will not assist with the monitor.  Athletes will be responsible for starting the monitor.  Athletes can not leave the bike until the correct number of calories shows on the monitor.  Athletes must reset the calories before starting the bike again.

Hang Power Clean:  Bar must be deadlifted first before engaging in any pulling movement, and must clearly stop at the hip.  Bar must be received in the front rack position in one potion from the hang position and may not be lowered below the knees.  Full extension of the hips and knees must be achieved with the bar in the front rack position for the rep to count.  Reps can be unbroken or partitioned as needed.

Handstand Push-up:  Every repetition of the handstand push-up begins and ends at the top of a handstand, with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms.  The feet do not need to remain in contact with the wall for the entire movement, but both must touch the wall at the top of the movement (Rx athletes will perform Strict HSPU | Intermediate/Masters will be allowed to kip).

Wall Walk (Scaled):  Every rep begins with the athlete lying down, with their chest, feet and thighs touching the ground.  At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK).

Pull-ups (Scaled):  The athlete’s chin must extend over the bar.  Athletes must reach full extension at the bottom of the movement with arms fully extended.  Strict, kipping or butterfly pull-ups are allowed.

Chest-to-Bar Pull-ups (Intermediate):  Strict, kipping or butterfly pull-ups are allowed as long as all the requirements are met.  The arms must be fully extended at the bottom, with the feet off the ground.  Overhand, underhand or mixed grips are all permitted.  At the top, the chest must clearly come into contact with the bar below the collarbone.

Bar Muscle-up (Rx):  Begins with the athlete at a dead hang on the pull-up bar.  Arms must be fully extended with feet off of the ground.  Kipping of any kind is permitted as long as the feet do not pass the height of the pull-up bar.  At the top of each repetition, the elbows must be fully locked out while the athlete is in a position of support above the bar.  Athletes may not rest on the bar using a weight belt, laying on their torso, hip, etc.  In the locked out position, the hands are the only point of contact helping the athlete stay in support.  Athletes cannot remove their hands from the pull-up bar in the position of support.