Double Unders

2018 SuperFit Games Championship - Pro Division - Workout 3

 

For Time:

7 minute Cap

75 Double Unders

5 Axle Thrusters (165/115)

5 Ring Muscle Ups

75 Double Unders

4 Axle Thrusters (165/115)

4 Ring Muscle Ups

75 Double Unders

3 Axle Thrusters (165/115)

3 Ring Muscle Ups


Rules: Athletes will have  minutes to complete the workout.  A one second penalty will be assessed for each rep not completed within the time cap.

Double Unders: The rope must pass under the feet twice.  If the rope is trapped on the second pass, the rep does not count.

Thrusters:  Athletes must pass through a full squat and in one continuous motion press the bar overhead with the hips, knees, and elbows fully extended.   NO jerking will be allowed.

Ring MU:  Athletes must begin with their arms fully extended at the bottom of the movement. They must finish with their arms fully extended before the next rep.

Team SuperFit Hampton Roads 2017 | Workout 2

RX/Masters 40+Divisions

AMRAP 9

40 Double Unders

20 Thrusters (115/75 RX/M)

40 Double Unders

20 T2B

 

Novice Divisions

AMRAP 9

25 Double Unders

10 Thrusters (95/65 N)

25 Double Unders

10 T2B


 

Rules:  Teams will have 9 minutes to complete as many reps as possible.  Only one person may work at time.  Teammates may switch at any point.

Double Unders:  The rope must completely pass under the feet twice for a rep to count.

Thrusters:  Athletes must pass through a full squat and in one continuous motion press the bar overhead with the hips, knees, and elbows fully extended.   NO jerking will be allowed.

T2B:  The feet must break the vertical plane of the bar with both feet MAKING CONTACT with the bar inside the athlete’s hands.  The bar may be touched with the toes, top, or bottom of the feet.

Team SuperFit Raleigh 2017 | Workout 1

3 Rounds

In 3 minutes:

75 Double Unders (50 - Int) (25 - N)

15 Clean/Jerks (185/125 RX) (135/85 Int) (115/75 N)

Max Rep C2B Pullups (C2B - Int) (Pullups - N)


 

Rules:  Teams will complete three rounds of the workout.  There will be a 30 second transition between rounds.  At the beginning of each round teams must complete the required work before their pullups.  If a team does not complete the required double unders and clean/jerks, they must start over at the next round.  Scoring will be total pullup reps. Only one person works at a time.  Teammates may switch at any point.

Double Unders:  The rope must pass under the feet twice.  If the rope is trapped on the second pass, the rep does not count.

Clean and Jerk:  The bar must be pulled from the floor each rep to the shoulder.  The athlete must finish with the bar overhead with hips, knees, and arms fully extended/locked out at the top of the movement.  Squat cleans, power, and hang cleans with a split jerk, push jerk, push press, or strict press are all acceptable.

C2B:  Athletes must make contact with the bar at or below the collarbone.  The arms must be fully extended at the bottom of the movement.  Novice athletes must get their chin over the bar with arms fully extended at the bottom of the movement.

Team SuperFit Charlotte January 2017 | Workout 2

For Time:

8 minute cap

20 Squat Cleans

(155/105 RX) (115/75 N)

30 Burpees

150 DUs (75 Novice)

30 Burpees

20 Squat Cleans

(155/105 RX) (115/75 N)


 

Rules:  Teams will have 8 minutes to complete the workout.  Only one person works at a time. Teammates may switch at any point.  There will be a one second penalty for each rep not completed within the cap.

Burpees:  Will be performed with a hand release over a bar.  The athlete must touch their chest to the floor, visibly lift hands from the ground, then jump over the bar for a rep to count.  The feet MUST touch the floor before the hands when jumping over the bar!

Squat Cleans:  The bar must be pulled from the floor, pass through a full squat and  finish with the hips and knees fully extended with the elbows in front of the bar.  Deadlifts into hang squat cleans are allowed. A power clean into a front squat is allowed.

Double Unders:  The rope must pass under the feet twice.  If the rope is trapped on the second pass, the rep does not count.

Team SuperFit Lorton Workout 3

Amrap 9

Part I

100 Double Unders

50 HSPU (HR Pushups - N)

25 OHS (115/75 RX) (75/55 N)

Part II

KB Swing (32kg/24kg RX) (24kg/16kg N)


Rules: For part I, teams will have 9 minutes to complete as many reps as possible of the workout.  For part II, teams will complete as many kettlebell swing as possible during the same 9 minute period.  At least one team member must be at the kettlebell at all times, while the other team members are working on the AMRAP.  For part I, only one person may work a time.  For parts I and II, teammates may switch at any point.  Part I will be weighted twice and much as part II for the workout.

Team SuperFit Raleigh Workout 1

4 Rounds

In 90 seconds complete…

50 Double Unders (25 Double Unders - Novice)

Max Rep Snatch

*Snatch weight increases each round*

RX: 135/85, 155/105, 185/115, 205/125

Novice: 75/55, 95/65, 115/75, 135/85


Rules:  The workout will be comprised of four 90 second rounds. There will be a 30 second transition between rounds.  At the beginning of each round, teams must complete 50/25 Double Unders. With the remaining time,, teams will complete as many snatches as possible. Score will be total points.  Point values increase by 1 point at each bar, starting at 1pt at the first bar and finishing with 4 points.  All double unders must be completed before snatch attempts begin.

Snatch:  The bar must touch the floor each and finish overhead with the knees, hips, and elbows fully extended.  The feet must be under the hips.  Press-outs are allowed, but cannot be turned into a clean and jerk/press.  Bar cannot touch the shoulders or head, cannot be pressed out from below eye level, and cannot complete stop or descend after the bar has passed the hips.  Deadlift into hang snatch is allowed.  Full “squat” snatches and split snatches are allowed, but not required.

 

Double Unders:  The rope must completely pass under the feet twice for a rep to count.

 

SFNC 2016 Pro Division Workout 4

AMRAP 10

10 C2B Pullups

50 Double Unders

10 STOH (155/105)


 

Rules:  Athletes will have 10 minutes to complete as many reps as possible.

 

C2B:  Athletes must make contact with the bar at or below the collarbone.  The arms must be fully extended at the bottom of the movement.

Double Unders:  The rope must pass under the feet twice for a rep to count

STOH:  The bar must go from the shoulder to an overhead position with the hips, knees, and elbows locked out.  The feet must be under the hips)

 

Team SuperFit Charlotte Workout 2

AMRAP 8

Clean/Jerk (155/105 RX) (115/75 N)

*EMOM 40 Double Unders (20 Novice)*

 


Rules:  At the top of each minute.  Teams will complete 40 DUs (RX) or 20 DUs (Novice).  WIth the remaining time of each minute, they will then complete as many clean and jerks as possible.

 

 

Double Unders:  The rope must completely pass under the feet twice for a rep to count.

Clean and Jerk:  The bar must be pulled from the floor each rep to the shoulder.  The athlete must finish with the bar overhead with hips, knees, and arms fully extended/locked out at the top of the movement.  Squat cleans, power, and hang cleans with a split jerk, push jerk, push press, or strict press are all acceptable.