Three Rounds for Time:
With a GORUCK (20/14lbs)
10/7 Ring Muscle-Ups
Time-cap: 35 minutes
Athletes will complete this workout wearing a weighted GORUCK backpack (20lbs for men & 14lb for women.)
At the start of the clock, athletes will begin by running a 1,000m route within the venue.
Upon completion of the run, athletes will make their way to the rings and perform the prescribed number of muscle-ups, followed by 100 squats, with the athlete advancing after a designated number of squats.
This sequence will be repeated two more times, in the same fashion, until all three rounds have been completed.
When the athlete completes their last squat repetition, the athlete will sprint to the finish mat and press the Throwdown precision timing button, which will record their time.
The ring muscle-up begins with the athlete at a dead hang (with or without false-grip). Arms, shoulders, hips, and legs must be fully extended, with feet off of the ground.
The athlete must then, either using a strict or kipping method, bring themselves on top of the rings and finish with the athlete’s shoulders over the rings, in a finished dip position, with arms locked out. If cycling repetitions, the athlete must change direction at the bottom of the rings. Any form of an up-rise or any other in-ordinary movements will not be accepted.
Kipping is permitted as long as the feet do not pass the height of rings.
Athletes may use gymnastics grips or gloves. They may also use tape but cannot use both together. They must choose between tape or hand protection. They cannot be combined.
Pull-up Bar Hang
All three athletes on the team must hang from the pull-up bar, with feet off the ground. No contact may be made with the side of the rig, and any style of grip may be used.
The repetition begins with the athlete standing tall, hips and knees fully extended.
At the bottom of the squat, the hip crease must clearly pass below the top of the knees. The repetition is complete once the athlete stands to full extension (knees and hips fully extended).
The repetition begins with all four athletes standing tall, hips and knees fully extended.
At the bottom of the squat, the hip crease must clearly pass below the top of the knees. The repetition is complete once the athlete's stand to full extension (knees and hips fully extended).
For the rep to count, all four athletes must meet at the bottom of the squat and reach full extension at the top.
Athletes do not have to perform the squat at the same time as long as they reach the bottom and top together.
The rep is credited when all four athletes stand up, reaching full extension of the knees and hips at the same time. Lockout does not have to be synched, but if one or more of the athletes reach lockout before the other(s), they must hold that position until all teammates are fully extended.