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2019-2020 Wodapalooza Online Challenge & Qualifier

Workout

PRESCRIBED

SEATED Low

16 min Amrap

40 Alt DB Snatch 35/20

40 Pull Ups

30 push ups

30/20 CTB

20 Devil Press 35/20

20 knee burpees 


Seated High adaptations

16 min Amrap

40 Alt DB Snatch 35/20

40 Pull Ups

30 push ups

30/20 CTB

20 Devil Press 35/20

20 knee burpees 

(may use boxes on either side to stabilize for knee burpees)


Multi Limb adaptations

16 min Amrap

40 Alt DB Snatch 25/15

40 Pull Ups

30 push ups

30/20 CTB

20 Devil Press 25/15

20 knee burpees 

(may use boxes on either side to stabilize for knee burpees)

 

ALTERNATE

SEATED LOW, HIGH & Multi Limb

16 min Amrap

40 Alt DB Snatch 20/10

40/30 Pull Ups from chair

30 push ups

30/20 pull ups from chair

20 Devil Press 20/10

20 push ups 

Workout Standards

FLOW SEATED 

"This workout is scored by the maximum repetitions performed in the allotted time.  

Prior to the start of the clock, the athlete will stage their dumbbell and pull up bar.  

At the start of the ascending clock, the athlete may begin their 40 Alternating Dumbbell Snatch.  The Dumbbell must alternate hands every successful repetition.  

If a rep is failed, the athlete must start the failed repetition over prior to switching. 

Once the athlete completes their 40 Alternating Dumbbell Snatch, they will proceed to the pull up rig to perform 40 Pull Ups.  

After the 40 Pull Ups are completed, the athlete will perform 30 Push-Ups.  

When the 30 Push-Ups are finished the 30 Chest To Bar Pull Ups can begin.  

Upon completion of the 30 Chest To Bar Pull Ups, the athlete can begin their 20 Devil Press.  

Finally, the athlete can begin their 20 Knee Burpees

If the athlete completes their 20 Knee Burpees under the cap, they will go back to the Dumbbell to start the 40 Alternating Dumbbell Snatches over. 

This will continue until the time cap has been reached. 

 

SEATED MOVEMENT STANDARDS

Pull ups

Athlete will start on Chair or box under the pull up bar. The athlete will then slide off chair or box to set up in full Hang position feet can remain on the floor. Each rep must start with this full arm extended hang position, butt off floor and arms at full extension. At the top of the rep athlete must clear chin above pull up bar  to be considered a successful rep. The athlete must then return to starting position in full Hang before attempting the next rep. Athlete may rest in chair between reps but before starting the next rep they must reach full hang at the bottom again. 

Butterfly, kipping, Strict, switch grip or chin up grip are all acceptable as long as the above standards are met.

We suggest you use a mat of some sort of padding under the athletes buttox.


Scaled Pull ups

Athlete will start with feet on floor or in a chair under the pull up bar.  Each rep must start at a height with full arm extension and athlete seated in chair or on box. At the top of the rep athlete must clear chin above pull up bar to be considered a successful rep. The athlete must then return to starting position before attempting the next rep. Athlete may rest in chair before starting next rep.


Push Ups

Athlete will move into Push Up position with knees on the floor and hands under the shoulders. The rep will start with the athlete in the bottom of the push up and the chest touching the floor. Athlete will perform a push up with hands under shoulders and arms fully locked out at the top. Reps will be counted when the rep is locked out but the next rep will not start until the chest touches the floor in the bottom.


Devil Presses

HPC Arms must fully extend at bottom and db must pass behind the athletes hips.  full extension with Db over head with arms must full extension directly over midline at top of lift. This must be one fluid motion with no pause or contact at the shoulder.

The rep will be counted at lockout and the next rep must come down and pass behind the athletes hips to start the next rep.


Knee Burpee

Athlete will start in a kneeling position, they may use a pillow or mat to protect the buttox or stop from going too far past Range of Motion in the knees while in kneeling position.

The athlete will then thrust or crawl forward extending and dropping the chest to the floor in a bottom of push up position. The chest must touch the floor with hips and legs at full extension in lying position. They will then reverse the movement finishing in kneeling position and shoulders over hips. athlete will clap out in front of body before starting the next rep. Reps will be counted on the clap.

High and multi limb Athletes may position boxes on either side to brace and collect balance at the top of the rep.

We suggest you use a mat of some sort of padding under the athletes knees as well as a second layer like a kee pad.


Dumbbell Snatch

The dumbbell snatch starts with the dumbbell on the lap and finishes with the dumbbell directly overhead. At the bottom of the movement, both heads of the dumbbell must touch the lap

The dumbbell must be lifted overhead in one motion. Touch and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition. 

The dumbbell must be lowered below the top of the athlete’s head before he or she can switch hands for the next rep. The non-lifting hand and arm may not be in contact with the body during the repetition. 

If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count. 

At the top, the arm must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. 

 

EQUIPMENT

Dumbbell and Pull Up Rig ( gymnastic rings standing alternate)

If performing in kilograms:

22.5 kg (50 lb.), 15 kg (35 lb.) and 10 kg (20 lb.)


VIDEO SUBMISSION 

Prior to starting, film the dumbbell to be used so the weight can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

Support

If you have any questions about the workouts and standards, please contact the event organizer, Team Loud And Live Sportsinfo@thewodapalooza.com

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