2016 TFX Competition Workout: Gymnastics Density

TFXGymnasticsDensity.jpg

Below is the Gymnastics Density (aka Bela Karolyi) event, presented by Trigger Point. Scroll down for full description. The Fittest Games reserves the right to modify workouts and movements in the interest of athlete and event safety. We will notify all athletes if a change needs to be made.

  • Pro

50ft Handstand Walk
12 Bar Muscle-ups
40 Dips from High Rings (you will have to do a muscle-up to get to the ring dip)
12 Bar Muscle-ups
50ft Handstand Walk

8 Minute Time Cap

Athletes will start on their start/finish pad, at the call of 3-2-1 Go, athletes will move forward into their lane. For Handstand Walks, each athlete must advance in their lane 25 feet down and 25 feet back for a total of 50 feet. Each lane will have 5 feet increments. If you fall down in between those markers, you must go back to the previous line before advancing. After completion of the handstand walk, the athlete will then move to the pull up rig and complete their bar muscle ups. After completion of the those repetitions, they will move on the high rings. For the dips in the high rings, each athlete must do a muscle up into the rings in order to complete their 40. After completion of all dips, the athlete will move back to their pull up bar to complete their bar muscles ups and then back to their lane to complete 50ft Handstand Walk. Time will be called when the athlete returns back to their start/finish pad.

  • Amateur | Masters 40-44 

50ft Handstand Walk
25 Chest to Bar Pull-ups
40 Dips from High Rings (you will have to do a muscle-up to get to the ring dip)
25 Chest to Bar Pull-ups
50ft Handstand Walk

10 Minute Time Cap

Athletes will start on their start/finish pad, at the call of 3-2-1 Go, athletes will move forward into their lane. For Handstand Walks, each athlete must advance in their lane 25 feet down and 25 feet back for a total of 50 feet. Each lane will have 5 feet increments. If you fall down in between those markers, you must go back to the previous line before advancing. After completion of the handstand walk, the athlete will then move to the pull up rig and complete their C2B pull ups. After completion of the those repetitions, they will move on to the high rings. For the dips in the high rings, each athlete must do a muscle up into the rings in order to complete their 40. After completion of all dips, the athlete will move back to their pull up bar to complete their chest to bar pull ups and then back to their lane to complete 50ft Handstand Walk. Time will be called when the athlete returns back to their start/finish pad.

  • Intermediate 

50 ft. Handstand Walk
25 Pull-ups
20 Dips from Rings (lower rings)
25 Pull-ups
50 ft. Handstand Walk

10 Minute Time Cap

Athletes will start on their start/finish pad, at the call of 3-2-1 Go, athletes will move forward into their lane. For Handstand Walks, each athlete must advance in their lane 25 feet down and 25 feet back for a total of 50 feet. Each lane will have 5 feet increments. If you fall down in between those markers, you must go back to the previous line before advancing. After completion of the handstand walk, the athlete will then move to the pull up rig and complete their pull ups. After completion of the those repetitions, they will move on to the lows rings for ring dips. After completion of all dips, the athlete will move back to their pull up bar to complete their pull ups and then back to their lane to complete 50ft Handstand Walk. Time will be called when the athlete returns back to their start/finish pad.

  • Masters 45-49

50 ft. Overhead Plate Lunge 45# 25#
25 Pull-ups
20 Dips from Rings (Lower rings)
25 Pull-ups
50 ft. Overhead Plate Lunge 45# 25#

10 Minute Time Cap

Athletes will start on their start/finish pad, at the call of 3-2-1 Go, athletes will move forward into their lane. For Overhead Plate Lunges, each athlete must advance in their lane 25 feet down and 25 feet back for a total of 50 feet. They must hold the plate over their head for each step to count, but do not have to lock out their arms. After completion of the lunges, the athlete will then move to the pull up rig and complete their pull ups. After completion of the those repetitions, they will move on to the lows rings for ring dips. After completion of all dips, the athlete will move back to their pull up bar to complete their pull ups and then back to their lane to complete 50ft Overhead Plate Lunge. Time will be called when the athlete returns back to their start/finish pad.

  • Scaled | Masters 50+

50ft Overhead Plate Lunge 45# 25#
25 Pull-ups
40 Hand Release Push-ups
25 Pull-ups
50ft Overhead Plate Lunge 45# 25#

10 Minute Time Cap

Athletes will start on their start/finish pad, at the call of 3-2-1 Go, athletes will move forward into their lane. For Overhead Plate Lunges, each athlete must advance in their lane 25 feet down and 25 feet back for a total of 50 feet. They must hold the plate over their head for each step to count, but do not have to lock out their arms. After completion of the lunges, the athlete will then move to the pull up rig and complete their pull ups. After completion of the those repetitions, they will move forward to complete 40 hand release push ups. After completion of all push ups, the athlete will move back to their pull up bar to complete their pull ups and then back to their lane to complete 50ft Overhead Plate Lunge. Time will be called when the athlete returns back to their start/finish pad.

Nicole Hughes