30/20 Assault Bike Calories
30ft Overhead Walking Lunge (Weights: TBA)
Round 1 - All Athletes
Round 2 - Top 20 Athletes
Round 3 - Top 10 Athletes
This workout is a three-round, elimination sprint. Each round consists of its own heat, capped at 2-minutes, and is composed of calories on the bike, followed by a barbell overhead walking lunge.
Prior to the start of the clock, athletes will begin standing just behind their assault bike. At the start of the clock, athletes will mount their bike and complete their prescribed set of calories- 30 for men & 20 for women.
When finished, the athlete will transition to the barbell and complete a 30 ft. barbell overhead walking lunge. The athlete can choose to snatch or clean and jerk the barbell in order to get it in an overhead position.
If any athlete drops the barbell during the lunge, or is called for a “no-rep,” they must return to the last 5-ft. increment that was crossed successfully, and continue from that point.
When both feet clearly cross the the 30 ft. mark, they may sprint to the finish mat where the athlete must make contact with the Throwdown precision timing button. The button and judge will take note of the athlete’s time.
The athletes with the top 20 times in the first round will advance to the second round. The second round will feature the exact same flow, but an increased barbell load. The athletes with the top 10 times in the second round will advance to the final round, where the weight will be once again increased.
Barbell Overhead Walking Lunge
Prior to the start of the repetition, athletes may use any style of ground to overhead to receive the bar in the overhead position. Each lunge shall begin with the barbell overhead, feet parallel, and the athlete standing to full extension (hips and knees extended). Before beginning the rep, the athlete’s feet must be behind the mark indicating the start of the 30 ft. segment.
At the bottom of the lunge, the trailing knee must make contact with the ground. The barbell must remain above the height of the athlete’s head with elbows fully extended the entire time. The rep is credited when both of the athlete’s heels clearly cross the 30-foot mark, barbell remaining overhead, with the athlete standing tall (knees and hips fully extended).
The athlete must alternate leading legs and stand tall between each repetition, with hips and knees extended.
If during the lunge, the barbell makes contact with or falls below the head, or the athlete shuffle steps between lunges, the repetition will not count.
Failure to meet any standards during the walking lunge will require the athlete to have to restart the overhead walking lunge from the previous 5ft mark.