Upper East Side

Warm up
Row for distance
Smooth, and practice technique
6 Mins alt every min with partner

3 sets of
5 inch worms
5 spiderman stretches
5 squat stretches

then prep for workout
take 3-4 sets to build up to working weight on DL’S
Also practice TTB and kipping swings

Training
2014 Regionals Workout
In Teams of 6
Girl/Guy teams
TEAM EVENT 7 – 2014

Male/female pairs move through stations of:
500-meter row, partner completes 125 double-unders
(each)
50 deadlifts, partner holds barbell at the waist
(275 / 185 lb.)
50 toes-to-bars, partner hangs

Time cap: 21 minutes

Notes
This event begins with all six members on the starting mat. At the call of “3-2-1 … Go!” the first male/female pair enters and begins rowing and performing double-unders. Once one athlete has rowed 500 meters and the other has performed 125 double-unders, they will switch. When both athletes have each completed a 500-meter row and 125 double-unders the pair will move on to the deadlifts. If one athlete finishes ahead of the other they must remain at their station until the other finishes.

For the deadlifts, partners must alternate after every 5 successful reps, with one person performing deadlifts while the other remains locked out at the top of the deadlift. Partners may NOT alternate until one person performs 5 reps. Once the pair completes 50 reps they advance to the rig for the toes-to-bars. Again, partners must alternate after every 5 successful reps, and may not alternate until they complete 5 reps, with one person performing toes-to-bars while the other hangs from the bar with no contact with the ground. When they finish all 50 reps, they will advance to the finish mat.

Pairs may not move forward to the next station until the pair ahead of them has reached the next station or finish mat. This event ends when the last pair completes the 50 toes-to-bars and moves to the finishing mat.

Scoring
The team’s score is its total time.

Movement Standards

Row
The monitor will be set to zero at the beginning of each row. The athlete may adjust the damper setting and foot straps at any time, but may not adjust the electronic monitor.

Double-unders
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Deadlifts
This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. Any hand position is allowed, but the arms must be straight throughout. No bouncing.

One athlete must hold the barbell locked out at the top of the deadlift while the partner performs repetitions. Partners must alternate who is deadlifting and who is holding after every 5 reps.

Toes-to-bars
In the toes-to-bar, the athlete must go from a full hang with the heels behind the vertical plane of the pull-up bar, to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands.

The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. One athlete must hang from the bar while the partner performs repetitions. Partners must alternate who is performing toes-to-bars and who is hanging after every 5 reps.