Week Two, Qualifier Five

For Time | *8 Min Time Cap

24 Alternating Single Arm  Dumbbell Overhead Lunges
2 Box Jumps Overs
20 Alternating Single Arm  Dumbbell Overhead Lunges
4 Box Jumps Overs
16 Alternating Single Arm  Dumbbell Overhead Lunges
6 Box Jumps Overs
12 Alternating Single Arm  Dumbbell Overhead Lunges
8 Box Jumps Overs
8 Alternating Single Arm  Dumbbell Overhead Lunges
10 Box Jumps Overs
4 Alternating Single Arm  Dumbbell Overhead Lunges
12 Box Jumps Overs

Men will use 50lb Dumbbell & 30” Box
Women will use 35lb Dumbbell & 24” Box

At the call of 3-2-1 Go, each athlete will bring their dumbbell overhead any way they would like and complete 24 Alternating Dumbbell Overhead Lunges. After all 24 reps of the overhead lunges are complete, the athlete will move to their box to complete 2 box jump overs. Step Ups are NOT allowed in this workout.

Once 2 Box Jump Overs are complete, the athlete will move back to their dumbbell to complete 20 Overhead lunges and then back to their box to complete 4 box jump overs. The athlete will continue in this fashion until they reach 4 Overhead Lunges and finish with 12 box jump overs.

Your score for 19.5 will be the total time it takes you to complete this workout OR the total number of repetitions completed in 8 minutes.

 

ALL WORKOUTS MUST BE RECORDED.

We will contact all qualifying athletes to submit one workout post-qualifier. This is to ensure quality control. We suggest using our WeTime timers to record your qualifier workouts.

 

Movement Standards

Alternating Single Arm Overhead Lunges
These lunges will be in place NOT walking lunges. Each step must be forward as no backwards lunges will be allowed. Each Overhead lunge begins with the dumbbell overhead, the feet together and the athlete standing tall. The knee must make contact with the ground at the bottom of each lunge. The weight must remain overhead for the duration of the repetition. The rep ends with the dumbbell still overhead and the athlete standing tall with the hips and knees fully extended. The athlete must alternate which foot leads for each rep. If at any point, the weight is dropped below head level or comes into contact with the head or body, that rep will not count. There is no requirement on what arm you use when in this workout.

Box Jump Overs
For the box jump overs, athletes must jump onto or over the box using a two-foot takeoff. There is no requirement to stand tall while on top of the box and athletes may choose to step down or jump down when returning to the ground. The athlete may choose to do their box jumps facing their box or doing lateral jumps. Each rep is counted when the athlete lands on the opposite side of the box. Step Ups are NOT allowed in this workout.

Equipment

  • Dumbbell to the appropriate weight for division

  • Box to the appropriate weight for division

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

Video Submission Standards:
Prior to starting, film the dumbbell to be used so the loads can be seen clearly. Also film the height of the box so it 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.

19.5 Workout Variations

Pro/Amateur/Team Divisions

(Masters 35-39 Division)

For Time | *8 Min Time Cap

24 Alternating Single Arm  Dumbbell Overhead Lunges
2 Box Jumps Overs
20 Alternating Single Arm  Dumbbell Overhead Lunges
4 Box Jumps Overs
16 Alternating Single Arm  Dumbbell Overhead Lunges
6 Box Jumps Overs
12 Alternating Single Arm  Dumbbell Overhead Lunges
8 Box Jumps Overs
8 Alternating Single Arm  Dumbbell Overhead Lunges
10 Box Jumps Overs
4 Alternating Single Arm  Dumbbell Overhead Lunges
12 Box Jumps Overs

Men will use 50lb Dumbbell & 30” Box
Women will use 35lb Dumbbell & 24” Box



Masters 40-44, Masters 45-49, Masters 50+

(Teens 16-17, Teens 14-15, Intermediate/Scaled Division)

For Time | *8 Min Time Cap

24 Alternating Single Arm  Dumbbell Overhead Lunges
2 Box Jumps Overs
20 Alternating Single Arm  Dumbbell Overhead Lunges
4 Box Jumps Overs
16 Alternating Single Arm  Dumbbell Overhead Lunges
6 Box Jumps Overs
12 Alternating Single Arm  Dumbbell Overhead Lunges
8 Box Jumps Overs
8 Alternating Single Arm  Dumbbell Overhead Lunges
10 Box Jumps Overs
4 Alternating Single Arm  Dumbbell Overhead Lunges
12 Box Jumps Overs

Men will use 35lb Dumbbell & 24” Box
Women will use 20lb Dumbbell & 20” Box


Community Division

For Time | *8 Min Time Cap

24 Alternating Single Arm  Dumbbell Overhead Lunges
2 Box Jumps Overs
20 Alternating Single Arm  Dumbbell Overhead Lunges
4 Box Jumps Overs
16 Alternating Single Arm  Dumbbell Overhead Lunges
6 Box Jumps Overs
12 Alternating Single Arm  Dumbbell Overhead Lunges
8 Box Jumps Overs
8 Alternating Single Arm  Dumbbell Overhead Lunges
10 Box Jumps Overs
4 Alternating Single Arm  Dumbbell Overhead Lunges
12 Box Jumps Overs

Men will use 25lb Dumbbell & 20” Box & Step Ups Allowed
Women will use 15lb Dumbbell & 20” Box & Step Ups Allowed