RELEASE 2
Test 4 - Bodyweight Skill 

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TEST 4 - Bodyweight Skill 
 

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11min clock (running up)
 

RX / MASTERS
Accumulate a 2min L sit
 

Into AMRAP of:
 

1 Turkish Get-up each arm 16/24kg KB
50 Double unders

INTERMEDIATE
Accumulate a 90sec knee tuck with body supported between 2x 24" boxes
Into AMRAP of:
1 Turkish Get-up each arm 12/16kg KB 

50 Double unders

SCALED
Accumulate a 90sec knee tuck with body supported between 2x 24" boxes
Into AMRAP of:
1 Turkish Get-up each arm 8/12kg KB
50 Single unders

SCORE

(For reps)

FLOW

Please be sure to watch the demonstration video!

Set the clock to 11mins running up. 
Athletes must accumulate prescribed time in the position specific to their division. (L-Sit on dumbblels or knee tuck with body supported between 2x 24" boxes)
Athletes may drop down at any time to rest, time during rest will not count towards accumulated time.
Athletes must not move on to the next part of the workout until the accumulated prescribed time is met.

Once the prescribed time is met, the athlete can then AMRAP through 1 kettlebell turkish get-up on each arm followed by 50 double unders (singles unders for scaled) for the remainder of the 11 minutes.

If an intermediate athlete chooses to complete the workout using the scaled DB weight and/or perform single unders, they must mark the scaled box when submitting their score.
If an athlete scales, they can not place higher than an athlete who performs the workout as prescribed

Movement Standards:


L-SIT ON DUMBBELLS
Athletes position dumbbells either side of hips with hands holding dumbbells.
Athletes then support body weight on hands with hips bent and legs held horizontally creating the L-shape.
Heels must be raised off the ground and knees must not bend more than 90 degrees

KNEE TUCK ON 2x24” BOX
Athletes position 2x24 inch boxes either side of hips.
Athletes support body weight on hands with hips bent and knees HIGHER than belly button
Athletes may drop down at any time to rest but rest time will not count towards accumulated time.

TURKISH GET-UP
Athletes begin movement laying flat on the ground with legs, glutes, back and head in contact with the ground
Athletes must keep the kettlebell in contact with the back of the wrist/forearm but no 

other part of the body as they move into a standing position
Kettlebell must stay higher than the head at all times with minimal arm bend
Overhead lockout position must be achieved at the top of the movement 
At the top position, the athlete must show hip, knee and elbow lock out with kettlebell overhead,
Athletes may then return to the lying position on the ground with the kettlebell still only supported by one arm.
Rep is complete when athlete is laying flat on the ground with legs, glutes, back and head in contact with the ground again
Athletes must move through the up and down position in a controlled manner