EQUIPMENT
• Pull-up bar
• Barbell
• Collars
• Standard bumper plates to load to the appropriate weight for your division
VIDEO SUBMISSION STANDARDS
Prior to starting, the athlete will need to create a long straight line on the floor and place the barbell on the center of that line.
Remember to 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 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.
NOTE
This workout begins with the athlete standing under the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will have 5 minutes amrap to perform how many rounds he could of 5 toes to bar, 5 bar facing burpees, 5 cluster.
This workout is over when the 5 minutes are finished.
The athlete’s score is the number of reps completed
NO REPS!
1. Toes to bar
The athlete coudn’t touch with the feet the ground or other lifts. During the top position, if the feet touch the hands or a part of the bar outside the hands the rep doesn’t count. Same thing if the feet don’t touch the bar. During the top position the feet must touch the bar at the same time inside the hands. So, if the feet will touch the bar in different moments one from the other, this is a no rep.
In bottom position the feet must be brought back behind the bar and behind the body. if the feet will rest in front or perpendiculary to the bar or the body this will be a no rep.
2. Bar facing burpee
Is not allowed to perform the burpee without touching the ground with the chest. Stepping the bar, or touching the bar with any part of the body, during the jumping phase is a no rep. You must jump the bar facing it with the body over the line, so other positions are not allowed (parallel or oblique). If you jump having the line not in the centre of your body it’s a no rep.
3. Cluster
The rep that finishes with knees or elbows bended is a no rep. Performing a squat (hip crease under the top of the knee) is necessary in every rep, other options are not allowed. The athlete that finishes the rep with the hips that are not completely open is performing a no rep. The athlete could perform the reps touch and go but the bumpers must touch the ground at the same time. Bouncing is not allowed.