THE 2015 SERIES WORKOUT #1 MEN Proceed through the sequence below, completing as many repetitions as possible in 8 minutes of: 135 pound Ground-to-Overhead, 15 repetitions Toes-to-Bar, 15 repetitions WOMEN Proceed through the sequence below, completing as many repetitions as possible in 8 minutes of: 95 pound Ground-to-Overhead, 15 repetitions Toes-to-Bar, 15 repetitions The athletes score will be the total number of successfully completed repetitions within the 8 minute time cap. The tiebreaker for this workout will be the time of your last full round complete. MOVEMENT STANDARDS Each repetition of ground-to-overhead will begin with the weight touching the ground. The movement is complete when the bar is overhead. In the overhead position the athlete must demonstrate a locked out elbow, hip and knee with the bar clearly over the profile of the athlete’s body. Once the athlete reaches lock out the repetition will count. This movement is an any way ground-to-overhead, meaning that as long as the bar begins on the ground and the athlete demonstrates a lock out of the knees, hips and elbows with the bar clearly over the center of the athlete, the repetition will count. Power clean, squat clean, push press, push jerk, power snatch, and squat snatch are all permitted. The athlete may choose to do a split style snatch, or split style jerk, which is permitted, however the athlete’s feet must return to under the athlete’s body before the repetition is complete. Any bouncing of the barbell will be considered a no rep. Also, any movement that does not reach full lockout will be considered a no rep. Every repetition of toes-to-bar will begin with the athlete hanging in an extended hip position with heels behind the vertical plane that the pull-up bar makes, and will finish when both of the athletes toes touch the bar simultaneously. In the bottom position, the athlete’s feet must break the plane of the bar. Any repetition that does not begin with the feet behind the plane of the bar will be considered a no rep. In the top position both feet must make contact with the bar at the same time. The feet must make contact with the bar in between the athlete’s hands. Any repetition where the athlete’s feet do not make contact simultaneously or make contact outside of the hands will be considered a no rep. ADDITIONAL NOTES In order for an athlete to qualify for prizes, MostFit Student of the Week award or Worlds Fittest Student, they must submit a video to verify their performance. Please be sure to watch the entire workout instruction video above for full details. Each rep will be counted once the athlete clearly shows control of the barbell overhead or when both feet touch the pull-up bar. All barbell movements must start from the ground and at no time is the use of a rack allowed. EQUIPMENT To complete this workout you will need: •One barbell •Collars •Plates to load to the appropriate weights for your gender •Pull-up bar *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are: •62kg/44kg Ground-to-Overhead VIDEO SUBMISSION STANDARDS Prior to starting, state your name, film the plates and barbell to be used, so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch will need to be in the frame, or a clock throughout the entire workout. Shoot the video from the side so that it is clear that the barbell is locked out overhead on each rep, feet make contact simultaneously with the bar on the toes-to-bar, and that the heels break the vertical plane during toes-to-bar. Note: Be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube to allow a longer video. youtu.be/u-gjpBy9y9I
Posted on: Tue, 20 Jan 2015 01:30:25 +0000