HOW FIT ARE YOU?

FOR POINTS

TABATA Air Squats to Medicine Ball

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4:00 AMRAP Gymnastics Pulling Movement

MOVEMENTS

Ring Muscle Ups, Bar Muscle Ups, Chest to Bar Pull Ups, Chin Over Bar Pull Ups

MOVEMENT STANDARDS

Air Squats to Medicine Ball: Requires a full-depth squat with the hip crease below the knee, touching the ball, and standing to full extension.

Ring Muscle Ups (6 points): Requires starting from a dead hang with arms fully locked out, passing through a transition, and finishing in a supported lockout position above the rings. Kipping is allowed, but feet cannot rise above the rings during the kip. Full arm extension at the bottom and top is strictly required.

Bar Muscle Ups (4 points): Requires starting from a full hang with arms extended, passes through a dip, and finishes with arms fully locked out above the bar. Kipping is allowed, but feet cannot rise above the bar during the kip. The rep is complete with shoulders over or in front of the bar.

Chest to Bar Pull Ups (2 points): Requires the athlete to start with arms fully extended, with feet off the ground. The rep is valid when the chest clearly makes contact with the bar below the collarbone. Both kipping and butterfly styles are allowed, provided full lockout is achieved at the bottom.

Chin Over Bar Pull Ups (1 point) : Requires a full-lockout hang at the bottom and the chin breaking the horizontal plane of the bar at the top. Kipping, strict, or butterfly styles are allowed.

WORKOUT FLOW

Athlete will perform Air Squat to Medicine Ball for the Tabata schedule which is :20 of work, :10 of rest for 8 rounds which is a total of 4:00.

Athlete will then have 4:00 to perform max reps of the chosen Gymnastics Pulling Movement.

SCORE

Score will be AxBxC:

A. Lowest Squat Round of Tabata

B. The total number of reps of the Gymnastics Pulling Movement.

C. Give difficulty multiplier for Gymnastics Pulling Movement.

EXAMPLE

A. Squats 12 reps B. Bar Muscle Ups 12 reps C. Bar Muscle Up Multiplier 4

Score is 12×12×4=576