RELEASE 3
Test 5 - Gymnastic Endurance 

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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) 
 

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

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

TEST 5 - GYMNASTIC ENDURANCE & TEST 6 - POWER may be completed separately (different days is fine) and submitted any time before JULY 30th @10am AEST
 

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.

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

Media: LNMedia

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