Individual Event 6
Individual Event 6: Turbo Tunnel
For time:
18 Ring Muscle Ups
15 Front Squats (205/145)
45ft Front Rack Lunge
12 Bar Muscle Ups
9 S2OH (165/115)
45ft OH Lunge
Time Cap: 12 minutes
Flow
This event begins with the athlete on the start mat. At the sound of the beep, the athlete will move to the rings and begin accumulating reps of ring muscle ups. When 18 ring muscle ups have been completed the athlete will move to the barbell and begin accumulating reps of front squats. When 15 front squats have been completed the athlete will begin lunging towards the center of the floor starting behind the designated line. This will be a front rack lunge. When both feet have crossed the designated line the athlete will drop the bar and move to the rig in the center of the floor to begin accumulating reps of bar muscle ups. The athlete will use the pull up bar closest to the start line. When 12 bar muscle ups have been completed the athlete will move to the bar in front of the middle rig and begin accumulating reps of shoulder to overhead. When 9 reps of shoulder to overhead have been accumulated the athlete will begin lunging towards the finish line. This will be an overhead lunge. When both feet have crossed the designated line the athlete will set the bar down and go over it to the finish line. When the athlete reaches the finish mat, time stops.
Lunges will be completed in 5 unbroken section. The first section is 5’; section 2, 3, and 4 is 10’; the 5th section is 5’.
Scoring
The athlete's score is his or her total time for completing the event.
Movement Standards
Ring Muscle Ups
The rep begins with a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground. At the top, elbows must be fully locked out while in a support position over the rings. Control must be shown at the top, pushing away from the rings before establishing lock out at the top will result in a no-rep. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required. If the heels rise above the bottom of the rings during the kip, it is a no rep. Rings will be set at a fixed height, athletes may not adjust the height of the rings.
Front Squats
The barbell must be racked on the front of the shoulders. At the top, the hips and knees must be fully extended. Any grip is permitted as long as the bar is in the front-rack position. At the bottom the hip crease must be below the top of the knee. A full squat clean is permitted, but not required, to start the movement if standard depth is achieved.
Front Rack Lunge
Forward motion will only be allowed while the load is being supported in the front rack position. On each lunge, the trailing knee must make contact with the ground at the bottom. At the top of each step, the athlete must stand with the hips and knees fully extended. If the knee does not touch the ground, or if the next step is initiated (or the weight is dropped) before fully standing up, the athlete will be required to reset to the beginning of the lunge section. Once both feet clearly pass a solid line and the athlete is standing tall, they will receive credit for the lunge section. A no rep on any portion of the lunge will result in the athlete moving back to the last completed section.
Bar Muscle Ups
The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle up is acceptable, but pullovers, rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip. The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed.
Shoulder to Overhead
Each rep begins in the front rack position, with the barbell on the shoulders. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, hips and knees are fully extended. The rep is credited once the weight is fully locked out overhead, directly over the middle of the body with the feet in line. If an athlete uses a split jerk, their feet must return under the hips and meet the full lockout requirement. Once the movement is completed the athlete must bring the bar down in front of them, failing to do so will make the previous rep a no-rep.
Overhead Lunge
Each lunge begins with the barbell overhead, both feet together behind the starting line and the athlete standing tall with hips and knees extended. At the bottom of the overhead lunge, the trailing knee must make contact with the ground and the barbell must be above the height of the athlete’s head. If, during the lunge, the barbell comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and return to the start of that section. The rep is credited when the athlete gets both heels across a solid line, with the barbell in the overhead position and is standing tall with hips and knees fully extended. Stopping with both feet together on the ground is not required, but the knees and hips must reach full extension before initiating the next rep.The athlete must alternate which foot leads for each step. Shuffle steps that progress forward between steps are not allowed. A no rep on any portion of the lunge will result in the athlete moving back to the last completed section.