TRU Challenge WODs for Fall

Chest-to-Bar Pull-Ups

Chest-to-Bar Pull-Ups begin with the Athlete hanging with full arm extension and feet not touching anything. The chest must make contact with the bar anywhere from the clavicle and below before descending to full arm extension. Butterfly Pull-Ups are allowed. NO REP- No reps include the chest not making contact with the bar, the feet touching anything, the arms not being fully extended in the bottom position, or using the jump to the bar as momentum for the first rep. If a jump is required to get to the bar the Athlete must first fully hang with arms fully extended before beginning reps.

Pull-Ups

Pull-Ups begin with the Athlete hanging with full arm extension and feet not touching anything. The chin must go above the bar before descending to full arm extension. Strict and kipping pull-ups are allowed. Butterfly pull-ups are NOT allowed. NO REP- No reps include the chin not going above the bar, the feet touching anything, the arms not being fully extended in the bottom position, or using the jump to the bar as momentum for the first rep. If a jump is required to get to the bar the Athlete must first fully hang with arms fully extended before beginning reps.

Ring Rows

Rings will have been pre-adjusted so the bottom of the ring is 40 inches from the floor. A piece of tape will be on the floor directly below the rings. The Athlete will begin with the back of their heels on the far side of the tape (furthest away from the hands) and gripping the rings. The Athlete will bend their knees and lean back without their feet moving. The Athlete is in a proper position when the toes are up, heels are the only part of the foot touching the ground OR the feet are flat with heels not touching the line, AND the body in a straight line from ankle to neck with arms fully extended. Without kipping or losing the rigid body position the Athlete will pull their chest toward the rings. A rep is complete when the hands break the plane of the chest. NO REP- No reps include not having the body in a rigid line from ankle to neck, the arms not fully extending at the bottom, and the rings not breaking the plane of the chest.

Kettlebell Swings

These are American Kettlebell Swings. The kettlebell begins on the ground. The Athlete must then grip the kettlebell and stand upright with the hips extended OR from the ground pull the kettlebell into the bottom position. The Athlete then begins the Kettlebell Swing. The kettlebell must pass behind the heels at the bottom. The Athlete then begins the rising arc and the movement finishes when the arms are straight overhead, the bottom of the kettlebell is facing the ceiling, the hands are over or slightly behind the center of the body, and the hips and knees are extended.

Goblet Squats

The Athlete must hold the kettlebell with both hands securely in the goblet position at chest level. The movement begins with the athlete standing tall, and they must lower their hips until the hip crease is below the top of the knees. The athlete must then return to a fully standing position with hips and knees fully extended to complete the rep. NO REP- No reps include not getting the hip crease below the top of the knee, not standing fully up with hips and knees fully extended, and letting the kettlebell fall below chest height.

Air Squats

Athlete starts fully upright with knees and hips fully extended. Athlete lowers hip crease to below knee and stands back up to fully-upright position for each rep. NO REP- No reps include not getting the hip crease below the top of the knee, and not standing fully up with hips and knees fully extended.

Row

Athlete’s feet must be strapped in. The damper can be set to Athlete’s choice. Handle will be in the cradle and hands may not touch the handle until 3, 2, 1, Go!

Bench Press

The Athlete must begin lying flat on the bench with feet in contact with the ground, hips in contact with the bench, and the barbell racked. Athletes may place plates under their feet, if their feet cannot reach the floor. At the start of each rep, the barbell must be fully extended with elbows locked out. The Athlete must lower the barbell to touch their chest and then press it back up to full extension to complete the rep. No bouncing of the barbell off the chest is allowed. The barbell must come to a complete stop at the top of each rep with arms fully locked out. NO REP: Barbell does not touch the chest. Barbell does not return to full lockout at the top. Hips are lifted off the bench or feet leave the floor. Athlete receives help from the spotter.

Athletes may not slide under the bar from inside the rig to get into position.

Wall Balls

Ball starts on the ground. Athlete picks it up to upright, full hip extension position with ball in front-rack position. Athlete squats to hip crease below knee keeping ball in front-rack position, after rising back toward the top the Athlete tosses ball to target. Athlete catches ball and must have ball in front-rack position while lowering hip crease to below knee for every rep. If the ball hits the ground the Athlete must reposition to upright, hips extended, front-rack position before squatting for next rep. No Rep – No reps include an air ball, where the ball gets high enough but does not make contact with the target, and not squatting below parallel.

Med Ball Sit-Ups

The Athlete will start siting with the med ball in front of them. Legs may be in any position as long as the feet are on the ground. They will then lie back and touch the med ball to the floor above their head. They will then sit up and touch the ball to the ground between or in front of their feet. The feet cannot leave the floor at any time during any part of the sit-up. A standard AbMat is allowed but not required. If used, the AbMat must be positioned at the lumbar spine. No Rep – No reps will include not touching the ground about their head, and not touching the ground between or in front of their feet.

Lunges

The Athlete will begin by standing tall. The Athlete will then begin by stepping forward or backward and touching their back knee to the ground and return back to a standing position with feet back in line and hips and knees fully extended. The Athlete’s hands and arms cannot assist in any way to help get out of the lunge. The Athlete must alternate legs. No Rep – No reps will include not touching the ground with your knee, and not standing up fully.

RX Athletes must complete their lunges holding their med ball over their head. If the med ball touches their head, that will be a no rep.

Intermediate Athletes must complete their lunges holding their med ball in a bearhug. If the med ball touches their legs, that will be a no rep.

Barbell Deadlift Hold

The Athlete will pick up the bar to fully standing, hips and knees fully extended, arms straight, hands outside of hips, shoulders behind the bar. Double-overhand and mixed-grip are allowed. Double-underhand grip is not allowed. You must stay in a static pose. No swaying side to side, shifting weight, or walking around.

Burpees Over Bar

Burpees Over Bar must be performed with the body parallel to the bar. Athletes may jump or step back to reach the bottom position. Chest and thighs must touch the ground. Stepping and/or jumping back to the starting position are both permitted. RX and Intermediate Athletes must jump over the bar using a two-foot takeoff. For Novice and Masters Athletes, single-legged jumping or stepping over is permitted. Synchro is counted when both athletes have their chest and thighs on the ground and when both athletes are going over the bar.

Cleans

The barbell begins on the ground. The Athlete may use any style of clean, except for hang clean. Muscle clean, power clean, squat clean, and split clean are all permitted. The repetition is completed when the Athlete has the barbell in front rack, elbows are in front of the barbell, hips and knees are fully extended, and feet are under hips. Dropping the barbell from the shoulders will result in a no rep. Synchro will be counted at the beginning of the rep with the barbell on the ground and at the end of the rep with the barbell on your shoulders.

Burpees Over Bar

Burpees Over Bar must be performed with the body parallel to the bar. Athletes may jump or step back to reach the bottom position. Chest and thighs must touch the ground. Stepping and/or jumping back to the starting position are both permitted. RX and Intermediate Athletes must jump over the bar using a two-foot takeoff. For Novice and Masters Athletes, single-legged jumping or stepping over is permitted. Synchro is counted when both athletes have their chest and thighs on the ground and when both athletes are going over the bar.

Double-Unders

This is the standard double-under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

Single-Unders

This is the standard single-under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count. As long as the rope continuously moves forward any two-footed hop over the rope is fine with each turn. Feet do not have to be together.