MACC Individual Event 5

Flow:

At the call of “3, 2, 1 ... Go the athlete will move to the Concept2 bike and begin accumulating calories. When the athlete has accumulated the required calories (30 calories for the males, 20 calories for the females) on the Concept2 bike the athlete will move to the rig and begin accumulating reps of Toes To Bar. When the athlete has accumulated 20 Toes To Bar the athlete will move to the barbell and begin accumulating reps of Thrusters. When the athlete has accumulated 10 Thrusters the athlete will begin the walking lunge. The athlete will start the lunge with the barbell overhead and both feet behind the designated line. The athlete will continue the lunge until both feet have fully crossed the end line. The athlete will then drop the bar and return to the Concept2 Bike. The athlete will follow this pattern for 3 more rounds. Upon completion of the 4th round the athlete will drop the bar and move to the finish line where time will be called.

Movement Standards:

Bike -The monitor will be set to count up as the athlete works. The athlete may not touch the monitor. The monitor will be reset between each round.

Toes To Bar - In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Both feet must come into contact with the bar at the same time, inside the hands. 

Thruster - This is a standard thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The hip crease must clearly pass below the top of the knees in the bottom position. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the barbell directly over the body. 

Overhead Walking Lunge - The athlete will begin with the barbell overhead in a fully locked out position with both feet behind the line. The athlete will then lunge forward with one foot and touch the ground with the knee. The athlete will then come to full hip extension with both feet together before stepping forward with the opposite foot. The athlete will continue lunging forward; alternating feet until both feet have fully crossed the finish line. Shuffling of the feet is not allowed.