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Release 3: Test 5 - Gymnastic Endurance / Test 6 - Power

Head to Competition Corner for Scorecard and video release

Test 5 - Gymnastic Endurance

For time - 19min cap

200 air squats 90 ring rows 80 sit ups 100 air squats 45 pull ups 40 toes to bar

RX: As prescribed

SCALED: 45 Jumping pull ups 40 knee raises

TIE BREAK: Athletes must take a tie break time after the 100 air squats are complete

*TEST 5 - GYMNASTIC ENDURANCE & TEST 6 - POWER may be completed separately (different days is fine) and submitted any time before APRIL 15th @10am AEST

SCORE: Score is for time. If athlete does not complete the test within the set time, then score is CAP plus reps COMPLETED

AIR SQUAT The air squat begins with the athlete standing in full extension The hip crease must go below the top of the knee at the bottom of the squat. The squat starts at the top position and finishes at the top position. The rep is complete when the athlete’s hips and knees are fully extended.

RING ROWS Rings must be set with bottom of ring in line with belly button Hips, knees, ankles must remain in a line - no bend, no kip! Feet must be positioned with heels only on a line under the vertical plan of rings At the bottom of the movement, the arms must be fully extended. At the top, the rings must touch the chest with elbows behind the shoulder in the top position.

ABMAT SIT-UPS Athletes must touch the floor above their head at the bottom of the sit-up. Hands MUST touch the ground behind head NOT next to ears. Athletes must then touch toes reaching between the thighs - butterfly style Failing to touch either of these points is a no-rep.

PULL-UPS This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. Arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar.

JUMPING PULL-UPS The bar must be set up so that it is at least 6 inches above the top of the athlete’s head when standing tall. At the bottom of the movement, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar.

TOES TO BAR The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the line of the bar, not out front.

KNEE RAISES Arms must go from a full hang to having the knees lifted higher than the line of the hip. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the vertical line of the bar, not out front.

Test 6 - Power

For time - 3min cap

5, 10, 15m out & back shuttle sprint x 2 (120m) 30 thrusters 5, 10, 15m out & back shuttle sprint x 2 (120m)

RX/Intermediate/Masters 30/40kg

SCALED 22.5/35kg

SCORE: Score is for time. If athlete does not complete the test within the set time, then score is CAP plus reps COMPLETED

Shuttle run score - Every 5m completed is worth 1 rep. This means the entire workout will have 120m shuttle = 24 reps 30 thrusters = 30 reps 120m shuttle to finish = 24 reps 78 reps TOTAL (this is clear on the score card)

Example: If an athlete has touched the 10m marker on trip 2 of the final shuttle their score would be 24 reps (first block of shuttles) 30 for thrusters THEN 5m out and back = 2 reps, 10m and back = 4 reps, 15m out and back = 6 reps, 5m out and back = 2 reps, 10m just out = 2 Total for last shuttle would be = 16

Total Test score 24 + 30 + 16 = 70

SHUTTLE RUN Athletes foot must touch each line to count (it doesn't have to cross completely)

THRUSTER The barbell will start from the ground. When taking the barbell from the ground you can choose to either power clean the barbell to the shoulders and then go into a thruster, or you can do a full squat clean into the thruster. On each repetition, at the bottom of the movement the hip crease must go below the top of the knee and at the top of the movement the knees, hips and arms must be fully extended, with the bar directly over mid-foot. A front squat and push press is permitted, however a push jerk is not permitted and will be classed as a no rep.


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Melbourne, VIC, Australia, 3000     
mel@theaussiethrowdown.com  |   0423 372 582

Media: LNMedia

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