Event 5

Workout #5: “Jack & Jill”

Rules.

One male and one female will enter the lane at the start of the race.  Either male or female may begin first.  Athletes may run back to the start line to substitute in teammates at any time, but must adhere to the rule that only one male and one female is allowed in the lane at any given time.

At each ‘station,’ the total number of reps must be completed at the station, the male and female do not need to perform the same amount of reps. In other words, work per station may be split up however.  The only rule is that each station must reach the given amount of reps assigned.

Players may begin performing reps at the next station, but reps will not count until the previous station is complete.

Time stops when both working male and female complete the final station and cross the finish line.

PULL-UP

  • At the beginning of each repetition, player suspends from the horizontal bar with arms fully extended and elbows locked out
  • Player elevates by pulling upward until chin clears the horizontal plane of the bar
  • The repetition is counted when players chin clears the horizontal plane of the bar
  • A serial repetition must begin with elbows locked out while suspended vertically from the bar

TOE-TO-BAR

  • At the beginning of each repetition, player suspends from the horizontal bar with arms fully extended and elbows locked out
  • Player must break the vertical plane of the bar with their heels before attempting their repetition
  • Player must elevate both feet and touch the bar at some point simultaneously
  • Bar contact must be made in the area between the hands

CHEST-TO-BAR

  • At the beginning of each repetition, player suspends from the horizontal bar with arms fully extended and elbows locked out
  • Player elevates by pulling upward until anywhere on torso, below the clavicle, makes contact with the bar
  • A serial repetition must begin with elbows locked out while suspended vertically from the bar

KNEE RAISE

  • At the beginning of each repetition, player suspends from the horizontal bar with arms fully extended and elbows locked out
  • Player must break the vertical plane of the bar with their heels before attempting their repetition
  • Player must elevate both knees above their hip crease at some point simultaneously

JUMPING PULL UP

— There will be an adjustable height box under the horizontal bar to be used.

  • At the beginning of each repetition, Player hangs from the horizontal bar with arms fully extended and elbows locked out but weight supported on top of the box with legs bent. The head must break the vertical plane of the bar while arms are extended beneath then bar.
  • Player elevates by jumping and pulling upward until the chin is over the entire width of the bar
  • The repetition is counted when Player’s chin is clearly over the bar
  • A serial repetition must begin with elbows locked­ out below the bar

DOUBLE TOUCH (Toe-To-Bar + Chest-To-Bar)

  • At the beginning of each repetition, player suspends from the horizontal bar with arms fully extended and elbows locked out
  • Player must break the vertical plane of the bar with the heels before attempting their repetition
  • Player must elevate both feet and touch the bar at some point simultaneously
  • Bar contact must be made in the area between the hands
  • Player then elevates by pulling upward until anywhere on torso, below the clavicle, makes contact with the bar

DOUBLE TOUCH (Toe-To-Bar + Chin-Over-Bar Pull-up)

  • At the beginning of each repetition, player suspends from the horizontal bar with arms fully extended and elbows locked out
  • Player must break the vertical plane of the bar with the heels before attempting their repetition
  • Player must elevate both feet and touch the bar at some point simultaneously
  • Bar contact must be made in the area between the hands
  • The repetition is counted when players chin clears the horizontal plane of the bar

DOUBLE TOUCH OPTIONS –