Duel Station

Location:

“Supplement World Field”
Synergy Strength and Conditioning
1222 Quebec Ave.

INDIV. WORKOUT
Station 1:
AMRAP in 3 min
10 HSPU
5 Ring Muscle-ups

*Teens will be doing Chest to Bar instead of Ring Muscle-ups

2 min Transition

Station 2
AMRAP in 3 min
Cals on the AirBike

*EACH STATION IS SCORED SEPARATELY

TEAM WORKOUT
Station 1:
AMRAP in 3 min
HSPU
*Only can accumulate reps while partner is holding top of Dip.
Rxd Teams will Muscle-up into a Ring Dip Hold
All other divisions will do a Bar Dip Hold

2 min Transition

Station 2
AMRAP in 3 min
Cals on the AirBike (switch partners any time)

SCALINGS

For athletes in the following divisions the HSPU CAN be scaled to Push Press at the according weight:
Teen - can scale HSPU to 95/65 Push Press
Open - can scale HSPU to 95/65 Push Press
Beginners - can scale HSPU to 55(Females) Push Press
Masters1 - can scale HSPU to 95/65 Push Press
Masters2 - can scale HSPU to 75/55 Push Press
*if one athlete chooses to scale to Push Press the whole team is ranked lower than teams who did HSPU

 

INDIVIDUALS

- The athlete will start standing at the edge of their HSPU mat
- On the call of 3,2,1,GO! The athlete will kick up and start working through the 10 HSPU
- After completing 10 HSPU then the athlete will go to the rings and accumulate 5 Ring Muscle-ups (Teens do 5 Chest to Bars)
- The athlete will accumulate as many rounds as possible of 10 HSPU and 5 Ring Muscle-ups in 3 minutes
- They will then get a 2 min rest as they transition to the next station.
- Once at station 2 the athlete will start standing behind the line and the bike
- On the call of 3,2,1,GO! The athlete will get onto the bike and proceed to accumulate as many calories as possible in 3 minutes.

TEAMS

- One athlete will start standing at the edge of their HSPU mat and the other will stand under their rings
- On the call of 3,2,1,GO! The athlete at the rings will jump up and get into a support position ONTOP of the rings (top of a muscle-up lockout position) (Open, Beginner, and Master hold Top of a Bar Dip)
- Once the parter is in this position the second partner can then kick up and start accumulating HSPU
- The partner doing HSPU can only accumulate reps as long as their partner is in the ring support position. If the partner comes down reps must stop or will no longer be counted
- Partners may switch roles at any time they choose
- The object of the workout is to accumulate as many HSPU as possible as a team in the 3 minutes
- They will then get a 2 min rest as they transition to the next station.
- Once at station 2 the athletes will start standing behind the line and the bike
- On the call of 3,2,1,GO! one athlete will get onto the bike and proceed to accumulate calories.
- Athletes can switch on and off the bike whenever they want, all the while accumulating as many calories as possible in the 3 minutes.
- The bike will not be reset between athletes, thus rollover when athletes switch will be included in the score
- The object of this workout is to accumulate as many calories as a team as is possible in 3 minutes.

 
Elite, Masters Elite, Rxd Teams

Elite, Masters Elite, Rxd Teams

Teen, Open, Beginner, Masters Teams

Teen, Open, Beginner, Masters Teams