26.4 - Paradise Pain or Panic

This workout is a chipper of synchronized toes to bar, synchronized chest to bar pull-ups and synchronized burpees to a plate.

RX 

2 athletes synchronize on T2B and C2B pull-ups

  • 40 synchronized toes to bar

  • 10 synchronized chest to bar pull-ups

  • 15 synchronized burpees to a plate (all 3 athletes)

  • 30 synchronized toes to bar

  • 20 synchronized chest to bar pull-ups

  • 15 synchronized burpees to a plate (all 3 athletes)

  • 20 synchronized toes to bar

  • 30 synchronized chest to bar pull-ups

  • 15 synchronized burpees to a plate (all 3 athletes)

  • 10 synchronized toes to bar

  • 40 synchronized chest to bar pull-ups

  • 15 synchronized burpees to a plate (all 3 athletes)

MASTERS AND INTERMEDIATE 

1 athlete performs T2B and C2B pull-ups while another athlete hangs on rig

  • 40 toes to bar

  • 10 chest to bar pull-ups

  • 15 synchronized burpees to a plate (all 3 athletes)

  • 30 toes to bar

  • 20 chest to bar pull-ups

  • 15 synchronized burpees to a plate (all 3 athletes)

  • 20 toes to bar

  • 30 chest to bar pull-ups

  • 15 synchronized burpees to a plate (all 3 athletes)

  • 10 toes to bar

  • 40 chest to bar pull-ups

  • 15 synchronized burpees to a plate (all 3 athletes)

SCALED

1 athlete performs push-ups and sit-ups while another athlete hangs on rig

  • 40 push-ups

  • 10 sit-ups 

  • 15 synchronized burpees to a plate (all 3 athletes)

  • 30 push-ups 

  • 20 sit-ups 

  • 15 synchronized burpees to a plate (all 3 athletes)

  • 20 push-ups

  • 30 sit-ups 

  • 15 synchronized burpees to a plate (all 3 athletes)

  • 10 push-ups

  • 40 sit-ups 

  • 15 synchronized burpees to a plate (all 3 athletes)

GENERAL NOTES

  • This workout begins with all athletes standing on their burpee plates. At the call of "Go," two athletes will move to the rig and begin the gymnastics movements. 

  • Athletes may switch during the gymnastics movements at any time.

  • Whenever either athlete drops from the bar, the other athlete must also drop from the bar before work may resume.  

  • There is an 18 minute timecap for this workout. 

  • The score for this workout will be the time to complete all reps.

  • If a team does not complete the workout within the timecap, a one second penalty will be added to the timecap for each rep not completed. 

  • This workout is scheduled for Saturday.


SYNCHRONIZED TOE TO BAR STANDARDS

  • A rep begins with both athletes at a full hang.

  • A successful rep ends with both feet of both athletes touching the bar at the same time, inside the hands.

  • The arms and hips must be fully extended at the bottom, and the heels must pass behind the vertical plane of the bar between reps. 


TOE TO BAR STANDARDS

  • The athlete performing toes to bar may not begin working until a teammate is hanging from the rig.

  • A rep begins with the athlete at a full hang.

  • A successful rep ends with both feet touching the bar at the same time, inside the hands.

  • The arms and hips must be fully extended at the bottom, and the heels must pass behind the vertical plane of the bar between reps. 

  • If the hanging teammate falls from the bar during a rep, the working athlete must drop from the bar until a teammate is again hanging from the rig.


SYNCHRONIZED CHEST TO BAR PULL-UP STANDARDS

  • A rep begins with the athletes at a full hang.

  • A successful rep ends with the chest of both athletes touching the bar at the same time.

  • The arms must be fully extended at the bottom between reps.


CHEST TO BAR PULL-UP STANDARDS

  • The athlete performing pull-ups may not begin working until a teammate is hanging from the rig.

  • A rep begins with the athlete at a full hang.

  • A successful rep ends with the chest touching the bar. 

  • The arms must be fully extended at the bottom between reps.

  • If the hanging teammate falls from the bar during a rep, the working athlete must drop from the bar until a teammate is again hanging from the rig.


HAND RELEASE PUSH-UP STANDARDS 

  • The athlete performing push-ups may not begin working until a teammate is hanging from the rig.

  • The rep begins with the athlete lying on the ground with the hands off the ground.

  • A completed rep is counted when the athlete reaches a horizontal position with elbows fully extended. 

  • Scaled women athletes may push up with their knees on the ground but must come to a horizontal position to complete the rep. 


SIT-UP STANDARDS 

  • The athlete performing sit-ups may not begin working until a teammate is hanging from the rig.

  • The rep begins with the athlete lying on their back with their hands touching the ground overhead.

  • A completed rep is counted when the athlete touches their feet with both hands. 

  • Both feet must remain in contact with the ground at all times during the movement.


SYNCHRONIZED BURPEE OVER PLATE STANDARDS

  • A rep begins with a burpee, continues with a jump to the plate and ends by stepping off the other side of the plate.

  • All three athletes must synchronize with chest on the ground at the same time and with both feet of all athletes on the plate at the same time.

  • All divisions except scaled must jump to the plate. Scaled athletes may step to the plate. 

  • If a no-rep is called on the burpee all athletes must return to the ground and perform the burpee again.

  • If a no-rep is called on the plate jump, all athletes must step back to the side where the last burpee was performed and jump back to their plates before performing the next burpee.