26.6 - Paradise Pressure Cooker
This workout consists of a couplet of double unders and worm lunges.
RX
100 double unders
50 ‘ worm lunge
100 double unders
50’ worm lunge
100 double unders
MASTERS AND INTERMEDIATE
75 double unders
50 ‘ overhead plate lunge (1 athlete while others continue holding worm)
75 double unders
50’ overhead plate lunge (1 athlete while others continue holding worm)
75 double unders
SCALED
100 single unders
50 ‘ overhead plate lunge (1 athlete while others continue holding worm)
100 single unders
50’ overhead plate lunge (1 athlete while others continue holding worm)
100 single unders
GENERAL NOTES
This workout will begin with all athletes standing beside the worm. At the call of go, athletes will pick up the worm and one athlete will move to the jump rope station.
The straps on the worm may not be used at any time in any manner to lift, carry or hold the worm.
There is a 15 minute timecap for this workout.
The score for this workout will be the time to complete all reps. Time will stop when the athlete jumping rope has touched the worm still being held after completing the last jump.
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.
If a team does not complete the workout they are responsible for returning the worm to the start area at the conclusion of their heat.
This workout is scheduled for Sunday.
WORM HOLD STANDARDS
All divisions other than scaled must hold the worm on the shoulder. Scaled teams may hold the worm in any manner as long as the worm is not touching the ground and no body part other than feet is touching the ground.
The worm must be in the hold position prior to the other athlete beginning the double unders, single unders or overhead plate lunge.
After the worm has been lifted off the ground at the beginning of the workout, a 100’ shuttle run must be completed by all 3 athletes every time the worm is dropped or leaves the legal hold position for the team’s division.
DOUBLE UNDER STANDARDS
When a miss occurs on the jumps, the jumper must run a 100’ shuttle run (50’ down and back) before resuming their double unders.
The shuttle run penalty is also assessed for a miss on some initial singles prior to beginning the double unders.
The shuttle run penalty is also assessed for a switch of jumpers from one athlete to another. The outgoing jumper must run the shuttle run.
WORM WALKING LUNGE STANDARDS
The lunge may not begin until the worm is being held on the shoulder of all three athletes.
The trailing knee of all three athletes must touch the ground at the same time while lunging.
Athletes must stand up showing hip extension at the top of the lunge.
When a no rep is called, the worm must be dropped prior to resuming the lunges. Additionally, because all drops result in all 3 athletes running, they must also complete a 100’ shuttle run.
SINGLE UNDER STANDARDS
When a miss occurs on the jumps, the jumper must run a 100’ shuttle run (50’ down and back) before resuming their single unders.
The shuttle run penalty is also assessed for a switch of jumpers from one athlete to another. The outgoing jumper must run the shuttle run.
OVERHEAD PLATE LUNGE STANDARDS
The lunge may not begin until the worm is being held by the other two athletes.
The plate must remain directly above the top of the head throughout the lunge. The plate touching the head or going behind the head will be a no rep.
The athlete's trailing knee must touch the ground while lunging.
Athletes must stand up showing hip extension at the top of the lunge.
If the worm is dropped during the lunge the current lunge will be called a no rep. They may not begin lunging again until after the worm is picked up again after all athletes run their penalty run for dropping the worm.
When a no rep is called during the lunge, the athlete must go back to the beginning point of the no repped lunge.