Qualifier 16.3

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15 minutes AMRAP

5 Burpee Muscle ups
25 Kcal Rows

The workout begins with the athlete standing fully upright, underneath the rings.
At the go signal the athlete will drop to the ground for the burpee. Then the athlete will jump into the rings for the muscle-up.

After 5 successful repetitions the athlete will move to the rower in order to row 25 kcals. As soon as the monitor clearly reads 25 kcals the athlete can get off the rower and start the next round.

Score

The score will be total successfully completed repetitions in 15 mins.

Movement Standards

Burpee:

Required:
Chest and thighs on the ground.

End:
Getting up in the rings.

Note:
No need to redo burpee if you fail the muscle up.

(For the scaled F+45 and F+50, fully extend hips, feet clearly leaving the ground, clap above or behind head.)

Muscle-Up:

Start:
Hanging with full extension in the elbows.

Middle:
Some portion of a dip, heels not higher than rings in the kip.

End:
Full extension in elbows, shoulders above rings.

Chest to bar 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, and at the top, the chest must clearly come into contact with the bar below the collarbone.

Pull-ups:

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, and at the top the chin must break the horizontal plane of the bar.

Jumping pull-ups:

The bar should be set up so it is at least 6 inches above the top of the athlete’s head when standing tall. At the bottom, the athlete must lower themselves so their arms are fully extended, and at the top the chin must break the horizontal plane of the bar.

Row

Required:
Both hands must hold the handle until the monitor reads 25 Kcal.

Note:
All foot and damper settings are allowed.

Scaled:

RX F35+, RX F40+:
3 Burpee Muscle Ups.

RX F45+, RX M45+, RX M50+:
5 Burpee Chest to Bar Pull Ups.

RX F50+:
5 Burpee Pull ups.


Scaled M, Scaled M35+, Scaled M40+:
5 Burpee Chest to Bar Pull Ups.

Scaled F, Scaled F35+, Scaled F40+, Scaled M45+, Scaled M50+:
5 Burpee Pull ups.

Scaled F45+, Scaled F50+:
5 Burpees + 10 Jumping Pull Ups.

More questions?

Read through our FAQ and see if you can find it there.