Workout 16Q.2
Pro Division
12 Minute AMRAP:
42 Double Unders
21 Burpees
7 Muscle Ups
NOTES
This workout begins with the athlete standing with their rope. At the call of “3–2–1 … go,” the athlete will perform double unders. Once all the double under reps are complete they will move to burpees then to the muscle ups. After the last muscle up, the athlete will move back to their rope and begin the next round.
Your score will be the total number of repetitions completed before the 12-minute time cap. You will enter your result by the total number of reps completed.
Video submission is required for all Pro Division athletes and those athletes battling for cash and prizes. If you win first place but do not submit a video, you will not win the cash. If the first place winner does not submit a video, the cash will not be awarded to the second place finisher.
MOVEMENT STANDARDS
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.
Burpees
For the burpee, at the bottom position the athlete’s chest and hips must clearly touch the ground. At the top of the burpee, the athlete must jump with both feet clearly off the ground and clap overhead with the hips and knees at full extension.
Muscle Ups
In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground. The elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.
Chest to Bar Pull Ups
This is a standard chest to bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar below the collarbone.
EQUIPMENT
- Set of gymnastic rings hung so you can successfully perform a muscle up
- Jump rope
VIDEO SUBMISSION STANDARDS
All video submissions should be uncut and unedited in order to accurately display the performance. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.
Qualifier 16Q.2 Workout Variations
Pro / Amateur / Team Division
(Masters Men and Women 40–44, Masters Men and Women 45–49)
12 Minute AMRAP:
42 Double Unders
21 Burpees
7 Muscle Ups
Intermediate/Scaled Division
(Masters Men and Women 50+)
12 Minute AMRAP:
42 Double Unders
21 Burpees
7 Chest to Bar Pull Ups
