TEST 5: “JUMPING GYMNASTICS”

2 Rounds of 30 Single Skips + 15 Toes-to-Bar

2 Rounds of 30 Crossover Skips + 10 Pull-ups

2 Rounds of 30 Double-Unders + 5 Bar Muscle Ups

Teamwork breakdown rules

Each team must complete the workout, one partner working at a time. Partners can break up the work however they please.

Division details

All Penta athletes will complete this workout the same.

Athletes must bring their own skipping rope for this workout (will be set to side before they start the Obstacle Course).

Standards

Single Skips: Skipping rope must pass under athletes feet once. If neither partner is able to complete this section, they can do a 20 calorie row instead for each round required (will be rowers off to side).

Toes-to-bar: Rep starts from a hang (arms straight, feet off the ground) and athlete must bring both feet touch bar at the same time. If neither partner is able to complete this section, they can do a 20 calorie row instead for each round required (will be rowers off to side).

Crossovers: Skipping rope must pass under athletes feet once and then the next revolution athlete must have their arms crossed in front of them while rope passes under their feet once. One single skip and one cross over skip counts as 2 reps (so for each round athlete will do 15 singles and 15 crossovers for a total of 30 reps). If neither partner is able to complete this section, they can do a 20 calorie row instead for each round required (will be rowers off to side).

Unassisted Chin-over-bar Pull-ups: Rep starts from a hang (arms straight, feet off the ground) and can be a strict, kipping, or butterfly pull-up to get the chin above the top of the pull-up bar. No bands or outside assistance may be used for these reps to count. If neither partner is able to complete this section, they can do a 20 calorie row instead for each round required (will be rowers off to side).

Double-unders: Skipping rope must pass under athletes feet twice during one jump. If neither partner is able to complete this section, they can do a 20 calorie row instead for each round required (will be rowers off to side).

Bar Muscle-up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The athlete must pass through some portion of a dip before locking out over the bar. If neither partner is able to complete this section, they can do a 20 calorie row instead for each round required (will be rowers off to side).