Knockout Round Workout 2

Only Advancing Teams

Knockout Workout No. 2

AMRAP 10

40 (male) /30 (female)  cal Assault Bike
30 Alternating Pistols (Goblet Squats (2/1.5))
20 Toes to Bar (Anchored Abmat Situps)
10 Bar Muscle Ups (Pull Ups)

Alternating Pistols: Athletes must alternate legs for each repetition. If at any point they cannot complete a repetition on a leg, they cannot alternate legs until a repetition has been completed on that leg. The pistol squat begins with the athlete standing and the hip fully open with the knee fully locked out on the squatting leg. The hip must pass below parallel at the bottom of the repetition, and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the pistol squat.

Goblet Squats: Athletes will hold a kettlebell in front of the body at chest-height. The goblet squat begins with the athlete standing and hips fully open with the knees fully locked out on both legs. The hip must pass below parallel at the bottom of the repetition, and the movement is not complete until the athlete is standing with the hip fully open with the knees fully locked out on both legs.

Toes to Bar: The athlete must go from a dead 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. At the bottom, the arms and hips must be fully extended and the feet must be brought back behind the bar and behind the body. The rep is completed when the toes touch the pull-up bar.

Anchored Abmat Sit-ups: The athlete begins at the bottom with the shoulder blades on the ground and each foot anchored under a dumbbell. At the top, the athlete must bring the chest past the vertical plane of the hips and each hand must touch the dumbbells.

Bar Muscle Ups: The athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports himself or herself above the bar with the shoulders over or in front of the bar.

Pull Ups: This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground. At the top, the chin must clearly break the horizontal plane of the bar.

Athletes may break up the work however they choose.

Tiebreak: None. Higher seed advances.