TFG: Week Two, Qualifier Six from TFG on Vimeo.
Qualifier Workout Six
18 Minute AMRAP:
40ft Front Rack Walking Lunges
48 Double Unders
8 Box Jumps
Men use 95 lb. bar and 30 inch box.
Women use 65 lb. bar and 24 inch box.
Click Here for the Official Scorecard
Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 20 feet and make another mark on the floor at the finishing point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge.
This workout begins with the barbell resting on the floor near your box and jump rope. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and lunge with it in the front rack for 20 feet. Then they must turn around and lunge 20 feet back in the opposite direction. They will then perform 48 Double Unders and then 8 Box Jumps before heading back to the barbell for the next round. Two-foot jumps, one-foot jumps and step-ups are all permitted.
Your score will be the total number of repetitions completed before the 18 minute time cap. If you end during the lunges, every 5 feet counts as a repetition into your total score.
If a straight 20-ft. lunge area cannot be setup, athletes will be permitted to lunge back and forth in a smaller area, so long as the 5-foot (1 rep) intermediate sections can created. For example, lunge 10 ft. one direction, then back 10 ft. the other direction. The bar may be held in the front rack at the turnaround, or dropped and picked up again.
Movement Standards
Front Rack Lunge
Each front rack lunge begins with the weight racked on the shoulders, the feet together, and the athlete standing tall. The trailing knee must make contact with the ground at the bottom of each lunge. The rep ends with the athlete standing tall with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep. If at any point the weight is dropped the athlete must restart from the last 5-ft. increment they crossed.
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.
Box Jumps
Every repetition must begin with both feet on the floor. The repetition finishes with the hips and knees fully open while in control on top of the box. You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.
Equipment
- Barbell
- Collars
- Plates to load to appropriate weight for your division
- Jump Rope
- Box at appropriate height for your division
- Measuring Tape
Video Submission Standards
Prior to starting, film the measuring of the height of the box. Also film the plates and barbell to be used so the loads can be seen clearly and film the measurement of the 25-foot lunge area and the 5-foot intermediate marks. 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 6 Variations
Pro/Amateur/Team Division
(Masters Men and Women 35-39, Masters Men and Women 40-44)
18 Minute AMRAP:
40ft Front Rack Walking Lunges
48 Double Unders
8 Box Jumps
Men use 95 lb. bar and 30 inch box.
Women use 65 lb. bar and 24 inch box.
Masters Men and Women 45-49 Division
18 Minute AMRAP:
40ft Front Rack Walking Lunges
48 Double Unders
8 Box Jumps
Men use 95 lb. bar and 24 inch box.
Women use 65 lb. bar and 20 inch box.
Intermediate/Scaled Division
(Masters Men and Women 50+)
18 Minute AMRAP:
40ft Front Rack Walking Lunges
48 Double Unders
8 Box Jumps
Men use 75 lb. bar and 24 inch box.
Women use 55 lb. bar and 20 inch box.
Teen Division
18 Minute AMRAP:
40ft Front Rack Walking Lunges
48 Double Unders
8 Box Jumps
Boys use 75 lb. bar and 20 inch box.
Girls use 55 lb. bar and 16 inch box.
Scaled Light
18 Minute AMRAP:
40 foot Front Rack Lunges
48 Single Unders
8 Box Jumps
Men use 75 lb. bar and 24 inch box.
Women use 55 lb. bar and 20 inch box.
