Individual Event 5

 
 

Individual Event 5: Hardcore Parkour

For time:

2KM Echo Bike

30 Toes To bar

50 Alternating DB Snatch (70/50)

30 Toes to bar

20 burpee box get over (48/40)

Time Cap: 15 minutes

Flow

This event begins with the athlete on the start mat. At the sound of the beep, the athlete will move to the Rogue Echo Bike and begin accumulating distance. When 2 kilometers have been accumulated the athlete will move to the Main Rig and begin accumulating toes to bar. When 30 toes to bar have been accumulated the athlete will move to the dumbbell and begin accumulating alternating dumbbell snatches. The athlete will move forward one section after every 10 completed dumbbell snatches. When 50 dumbbell snatches have been accumulated the athlete will move to the rig in the center of the floor and use the pullup bar closest to the start line to begin accumulating toes to bar. When 30 toes to bar have been accumulated the athlete will move to the boxes and begin accumulating burpee box get overs. The athlete will begin burpee box get overs on the side closest to the finish line.  When 20 burpee box get overs have been accumulated the athlete will move to the finish line.  When the athlete reaches the finish mat, time stops.

Scoring

The athlete's score is his or her total time for completing the event.

Movement Standards

Echo Bike

  • The athletes may adjust the seat but not touch the monitor and must remain in the seat until the required calories are completed. 

Burpee Box Get Overs

  • The athlete must be facing the box at the bottom position, with the athlete's chest touching the ground. A step out or jump out and back from the bottom of the burpee IS allowed. The athlete must come to their feet and get over the box to the other side however they see fit where the rep will be counted and the next rep may begin. Landing on top of the box is allowed, but not required. The feet must go over the box NOT around it. Full extension at the top is not required.

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. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the vertical plane of the bar before initiating the next rep. Any part of the shoe may touch the bar for the rep to count.

Alternating DB Snatch

  • The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, both heads of the dumbbell must touch the ground at the same time. The dumbbell must be lifted overhead in one fluid motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition. The non-lifting hand and arm may not assist by intentionally making contact with the body for support during the repetition. At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete's body when viewed from profile. The rep is counted once full lockout is achieved. The athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch. However, both feet must return and be in line under the athlete's body while the dumbbell is locked out overhead for the repetition to count.