October 19, 2019 – Live. Perform. Compete

October 19, 2019 – Live. Perform. Compete

Live

A. 20 minute AMRAP of Dumbbell Thrusters, Toes to Bars, and Double-Unders

As Many Rounds and Reps as possible in 20 minutes:
4 Dumbbell Thrusters @ 50/35 lbs
6 Toes to Bars
24 Double-Unders

This workout begins with the dumbbells on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may begin performing thrusters. After 4 reps of thrusters are completed, the athlete will advance to a pull-up bar to perform toes-to-bars. After 6 reps of toes-to-bars are completed, the athlete will move to a jump rope and complete 24 double-unders before returning to the thrusters for the next round.

The athlete’s score will be the total number of repetitions completed before the 20-minute time cap.

There is no tiebreak for this workout.

EQUIPMENT

– Pull-up bar
– Jump rope
– Dumbbells of the appropriate weight for your division*

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.), and 7.5 kg (15 lb.).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS

– Film the pull-up bar and dumbbells so the loads can be seen clearly.
– Videos must be uncut and unedited to accurately display the performance.
– Your judge and a clock or timer must be visible throughout the workout.
– Shoot the video so all exercises can be seen clearly meeting the movement standards.
– Videos shot with a fisheye lens or similar lens may be rejected.

B. 20 minute AMRAP of Dumbbell Thrusters, Hanging Knee Raises, and Single Unders

As Many Rounds and Reps as possible in 20 minutes:
4 Dumbbell Thrusters @ 35/20 lbs
6 Hanging Knee Raises
24 Single Unders

This workout begins with the dumbbells on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may begin performing thrusters. After 4 reps of thrusters are completed, the athlete will advance to a pull-up bar to perform hanging knee raises. After 6 reps of hanging knee raises are completed, the athlete will move to a jump rope and complete 24 single-unders before returning to the thrusters for the next round.

The athlete’s score will be the total number of repetitions completed before the 20-minute time cap.

There is no tiebreak for this workout.

EQUIPMENT

– Pull-up bar
– Jump rope
– Dumbbells of the appropriate weight for your division*

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.), and 7.5 kg (15 lb.).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS

– Film the pull-up bar and dumbbells so the loads can be seen clearly.
– Videos must be uncut and unedited to accurately display the performance.
– Your judge and a clock or timer must be visible throughout the workout.
– Shoot the video so all exercises can be seen clearly meeting the movement standards.
– Videos shot with a fisheye lens or similar lens may be rejected.

C. Fitness League Open 20.2

Fitness League Open 20.2
4 Dumbbell Thrusters @10/5kg
6 Hanging Knee Raises
24 Single Unders
Scoring: Reps (higher is better)
Time Cap: 20 minutes

Perform

A. 20 minute AMRAP of Dumbbell Thrusters, Toes to Bars, and Double-Unders

As Many Rounds and Reps as possible in 20 minutes:
4 Dumbbell Thrusters @ 50/35 lbs
6 Toes to Bars
24 Double-Unders

This workout begins with the dumbbells on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may begin performing thrusters. After 4 reps of thrusters are completed, the athlete will advance to a pull-up bar to perform toes-to-bars. After 6 reps of toes-to-bars are completed, the athlete will move to a jump rope and complete 24 double-unders before returning to the thrusters for the next round.

The athlete’s score will be the total number of repetitions completed before the 20-minute time cap.

There is no tiebreak for this workout.

EQUIPMENT

– Pull-up bar
– Jump rope
– Dumbbells of the appropriate weight for your division*

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.), and 7.5 kg (15 lb.).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS

– Film the pull-up bar and dumbbells so the loads can be seen clearly.
– Videos must be uncut and unedited to accurately display the performance.
– Your judge and a clock or timer must be visible throughout the workout.
– Shoot the video so all exercises can be seen clearly meeting the movement standards.
– Videos shot with a fisheye lens or similar lens may be rejected.

B. 20 minute AMRAP of Dumbbell Thrusters, Hanging Knee Raises, and Single Unders

As Many Rounds and Reps as possible in 20 minutes:
4 Dumbbell Thrusters @ 35/20 lbs
6 Hanging Knee Raises
24 Single Unders

This workout begins with the dumbbells on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may begin performing thrusters. After 4 reps of thrusters are completed, the athlete will advance to a pull-up bar to perform hanging knee raises. After 6 reps of hanging knee raises are completed, the athlete will move to a jump rope and complete 24 single-unders before returning to the thrusters for the next round.

The athlete’s score will be the total number of repetitions completed before the 20-minute time cap.

There is no tiebreak for this workout.

EQUIPMENT

– Pull-up bar
– Jump rope
– Dumbbells of the appropriate weight for your division*

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.), and 7.5 kg (15 lb.).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS

– Film the pull-up bar and dumbbells so the loads can be seen clearly.
– Videos must be uncut and unedited to accurately display the performance.
– Your judge and a clock or timer must be visible throughout the workout.
– Shoot the video so all exercises can be seen clearly meeting the movement standards.
– Videos shot with a fisheye lens or similar lens may be rejected.

C. Fitness League Open 20.2

Fitness League Open 20.2
4 Dumbbell Thrusters @10/5kg
6 Hanging Knee Raises
24 Single Unders
Scoring: Reps (higher is better)
Time Cap: 20 minutes

Compete

A. 20 minute AMRAP of Dumbbell Thrusters, Toes to Bars, and Double-Unders

As Many Rounds and Reps as possible in 20 minutes:
4 Dumbbell Thrusters @ 50/35 lbs
6 Toes to Bars
24 Double-Unders

This workout begins with the dumbbells on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may begin performing thrusters. After 4 reps of thrusters are completed, the athlete will advance to a pull-up bar to perform toes-to-bars. After 6 reps of toes-to-bars are completed, the athlete will move to a jump rope and complete 24 double-unders before returning to the thrusters for the next round.

The athlete’s score will be the total number of repetitions completed before the 20-minute time cap.

There is no tiebreak for this workout.

EQUIPMENT

– Pull-up bar
– Jump rope
– Dumbbells of the appropriate weight for your division*

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.), and 7.5 kg (15 lb.).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS

– Film the pull-up bar and dumbbells so the loads can be seen clearly.
– Videos must be uncut and unedited to accurately display the performance.
– Your judge and a clock or timer must be visible throughout the workout.
– Shoot the video so all exercises can be seen clearly meeting the movement standards.
– Videos shot with a fisheye lens or similar lens may be rejected.

B. 20 minute AMRAP of Dumbbell Thrusters, Hanging Knee Raises, and Single Unders

As Many Rounds and Reps as possible in 20 minutes:
4 Dumbbell Thrusters @ 35/20 lbs
6 Hanging Knee Raises
24 Single Unders

This workout begins with the dumbbells on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may begin performing thrusters. After 4 reps of thrusters are completed, the athlete will advance to a pull-up bar to perform hanging knee raises. After 6 reps of hanging knee raises are completed, the athlete will move to a jump rope and complete 24 single-unders before returning to the thrusters for the next round.

The athlete’s score will be the total number of repetitions completed before the 20-minute time cap.

There is no tiebreak for this workout.

EQUIPMENT

– Pull-up bar
– Jump rope
– Dumbbells of the appropriate weight for your division*

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.), and 7.5 kg (15 lb.).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS

– Film the pull-up bar and dumbbells so the loads can be seen clearly.
– Videos must be uncut and unedited to accurately display the performance.
– Your judge and a clock or timer must be visible throughout the workout.
– Shoot the video so all exercises can be seen clearly meeting the movement standards.
– Videos shot with a fisheye lens or similar lens may be rejected.

C. Fitness League Open 20.2

Fitness League Open 20.2
4 Dumbbell Thrusters @10/5kg
6 Hanging Knee Raises
24 Single Unders
Scoring: Reps (higher is better)
Time Cap: 20 minutes

D.

Accessory:
A. Option 1 (choose 1 or 2):
3 mins Assault bike @ moderate pace
3 mins Row @ moderate pace
3 mins Ski @ moderate pace

—rest 2 mins between rounds—
x2-3 sets

– Can treat this as easy recovery work post Open workout, or can attack as additional aerobic work.

B. Option 2 (choose 1 or 2):
A1. Tall kneeling 2 arm DB supinated bicep curls 3 x 8-10 reps. Rest 30s
A2. Decline bench 2 arm DB tricep extensions 3 x 8-10. Rest 30s
B1. Standing DB front delt raises 3 x 10-12. Rest 30s
B2. Banded pullaparts 3 x 15-20 reps. Rest 30sScoring: Not Scored

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