Lurong

Movement Details – Men

Movement Details – Women

Movement Standards

Burpees

At the bottom each athlete’s hips and chest must make contact with the ground. At the top, the athlete’s hands must touch above or behind their head and both feet must leave the ground simultaneously. All Burpees must be completely vertical and show full hip extension in order for it to be considered a rep.

Front Squat

This movement begins the barbell in the front rack position, how you get it there is irrelevant. No racks allowed. Before the athlete may start squatting he or she must start from a full upright standing position, full extension at the knees, legs and hips. At the bottom of the squat, the hip crease must pass below the knees. The athlete must return to full extension of the knees, legs and hips to complete each rep before continuing on.

Push Press

Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. In the shoulder press as long as the elbow, hips and knees are fully extended at the top of the movement, and the bar finishes directly over the body with the feet in line at full extension then it is a good rep. If you fail to lockout or stand all the way up then it is a no rep. The use of a rack is not permitted.

Farmer Carry 

In the farmers’ carry you must carry the appropriate weights for your division around the ten-meter markings, fully circling around each line and or cone, whole body must cross. Arms must be fully extended and locked out the entire time with the kettlebell and or dumbbell in each hand. The usage of gloves and or straps will not be permitted. 

Burpee Muscle Up

The athlete must first perform a burpee before proceeding into a muscle up. In the burpee the athlete’s hips and chest must make contact with the ground. At the top, the athlete’s must stand all the way up, no clap or jump needed. He or she must just be completely vertical and show full hip extension at the top in order for it to be considered a rep. The athlete must then perform one muscle up before going back down into a burpee. In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground. The elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If the athlete fails the muscle up the athlete may then attempt it again without having to re-do the burpee. 

Burpee Pull Up

In the burpee pull-up the athlete must first perform a burpee before proceeding into a pull-up. In the burpee the athlete’s hips and chest must make contact with the ground. At the top, the athlete’s must stand all the way up, no clap or jump needed. He or she must just be completely vertical and show full hip extension at the top in order for it to be considered a rep. This is a standard pull-up. Dead hang, or kipping pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top chin must clearly clear the pull-up bar breaking the horizontal plane. If the athlete fails the pull-up portion he or she may re-attempt until requirements are met before proceeding into the next rep. Bands will not be permitted.

Burbee Over Barbell

In the burpee over the barbell the athlete must first perform one burpee. Then jumping off of two feet over the barbell landing on two feet before proceeding into the next burpee. Each rep ends with jumping over the barbell. In the burpee the athlete’s hips and chest must make contact with the ground. At the top the athlete’s must stand all the way up, no clap is needed. He or she must just be completely vertical and show full hip extension at the top before jumping over in order for it to be considered a rep. 

Scoring

• Any 1 REP the finisher, push press, front squat, of burpee not completed within the 20 minute time cap will be added on as 1 additional second.
• Every 10 Meter Farmer Carry not completed withing the 20 minute time cap will result in 5 seconds/10 meter increment being added to the total time. Partial 10 meters do not count
• The submission page for the workout will automatically calculate your total time. You will simply need to enter in your completion time or how far you progressed before time ran out.

Notes

This workout begins with the athlete standing tall. Once the clock begins the athlete then has 20 minutes to complete 5 rounds at the following rep scheme of 3’s, 5’s, 7’s, 9’s, 11’s, with a farmers carry between each round. Once the athlete finishes their last round of 11’s and the farmers’ carry he or she must then complete 13 burpee muscle-ups, 13 burpee pull-ups, and/or 13 burpee over barbell, depending on the athlete’s division.