The Turkey Challenge was an online comp this year and I did think about registering. The workouts ended up being pretty good for me and I will probably give these a go sometime. Honestly the only reason I did not register is because I forgot all about it.
On a 16:00 running clock
Part A (0:00 to 8:00):
Complete as many reps as possible in 8:00 of:
4-6-8-10-12-14...
Thruster
Lateral burpee over bar
Begin at 4 reps of each and increase by 2 reps after completion of each round.
VARIATIONS
Rx divisions:
Men use 95 lbs.
Women use 65 lbs.
Athletes 13-15 yo, and 55+ use 65/45 lb.
Scaled divisions:
Men use 65 lbs., step over allowed
Women use 45 lbs., step over allowed
Athletes 13-15 yo, and 55+ use 45/35 lb.
Part B (8:00 to 16:00):
8:00 mins to establish:
3RM Hang Clean
NOTES
This workout begins with the athlete standing at their bar. After the call of “3, 2, 1 ... go,” the athlete will have 8 minutes to begin working on the ascending ladder of thrusters and burpees over the bar. Part A of the workout is complete once the 8:00 time cap has been reached and the athlete will transition immediately into Part B. In Part B, the athlete will have from 8:00 to 16:00 to find a 3-rep hang clean. The highest successful lift counts toward the score.
This workout will have two scores, Part A and Part B.
EQUIPMENT
Barbell, collars, and weights loaded to the appropriate level for your division
*The official weight is in pounds.
For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.
MOVEMENT STANDARDS
Thruster - The bar must be taken from the ground each time and power or squat cleaned into a full squat where the crease of the hip passes below the top of the knee, and then “thrusted” overhead with arms extended and bar, shoulder, hip, and heels all in vertical alignment.
Lateral burpee over bar - The athlete begins from a standing position and then lowers and touches the chest to the ground (body in parallel with the bar) before getting back up and making a two foot jump over the bar. All Rx athletes will use full size “Olympic” bumper plates unless in the 13-15 or 55+ age groups, where they, along with scaled athletes, will have the option of using iron 10 lb. or 5 lb. weights, or empty bar, which make the bar lower. Only scaled athletes can choose to step over the bar if they would like.
Hang clean - This begins with the athlete first deadlifting the bar to the hang position. Then the athlete will clean it to the shoulders from the hang position. A squat or power clean may be used. All three reps should be done without the bar touching the ground or the athlete’s hands removing from the bar.
20.2
For time:
10 Deadlifts
20 Pull ups
30 Box jumps
40 Sit Ups
50 Alternating dumbbell snatch
40 Sit Ups
30 Box jumps
20 Pull ups
10 Deadlifts
20-minute cap
VARIATIONS
Rx divisions:
Men use 255 lbs for deadlift, 24” box jump, and 50 lb. dumbbell.
Women use 175 lbs. for deadlift, 20” box jump, and 35 lb. dumbbell.
Athletes 13-15 yo, and 55+ use 175/125 lb. for deadlift, 24” box with step up allowed, 35/20 lb. dumbbell
Scaled divisions:
Men use 175 lb. for deadlift, 24” box with step up allowed, 35 lb. dumbbell, and jumping pull ups
Women use 115 lb. for deadlift, 20” box with step up allowed, 20 lb. dumbbell, and jumping pull ups
Athletes 13-15 yo, and 55+ use 135/95 lb. for deadlift, 24” box with step up allowed, 25/15 lb. dumbbell
NOTES
This workout begins with the athlete standing at their deadlift bar. After the call of “3, 2, 1 ... go,” the athlete will start working on the deadlifts. Once they are complete, they will move to pull ups, and continue in this fashion until they have completed all the movements or hit the time cap.
Score is the time taken to complete the workout. If the time cutoff is met, the athlete’s score will be the cap + reps not completed.
EQUIPMENT
Barbell, collars, and weights loaded to the appropriate level for your division
(1) Box to the appropriate height for your division
(1) Dumbbell of the appropriate weight for your division
Pullup bar
An Abmat or other situp mat along with something to be used to hold the feet while doing situps may be used.
*The official weight is in pounds.
For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.
MOVEMENT STANDARDS
Deadlift - This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. No bouncing.
Pull up - This is a standard chin-over-bar pullup. Dead hang, kipping or butterfly pull ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand or mixed grip are all permitted.
Pull up - This is a standard chin-over-bar pullup. Dead hang, kipping or butterfly pull ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand or mixed grip are all permitted. A rep is counted when the chin passes above the vertical plane of the bar. For scaled divisions, a jumping pull up may be used in which a box is placed underneath the pull up bar for “jumping” assistance. The height of the box is determined by when both of the athlete’s hands are raised standing on the box, the wrist is no more than 6” above the height of the bar. The pull up must still meet the range of motion standards where the arms are fully extended at the bottom of the pull up, and the chin must go over the vertical plane of the bar at the top.
Box Jump - Athlete starts with both feet on the ground and face the side of the box. Do not angle the box and jump or step up on the corner. Rx athletes must jump with a two-foot take off. Scaled athletes may jump or step up to the box. Stepping off the box for all athletes is allowed. Using hands to push on the legs for step ups is not allowed. A rep is credited when both feet are on the top of the box; and hips and knees are fully extended, with head and shoulders over the hips. Reaching extension in mid air is a no rep.
Situp - The begins with the athlete sitting vertical and spine tall. The legs should be forward with the knees bent, or in a “butterfly” position. Weights or another object may be used as an anchor for the feet. An Abmat or mat may be used to cushion/support the back, but is not required. The athlete will sit back, touch their hands to the ground above their head, then return forward to where their head is tall and shoulders are above the hips. Reps will not be counted if the athlete does not return to the fully upright position.
Alternating dumbbell snatch - The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch and go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non lifting hand and arm may not be in contact with the body during the repetition. At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count.
20.3
Rx Variation
For time:
32 Toes to bar
80 Double unders
10 Single-arm overhead alternating reverse lunges*
60 Double unders
20 Single-arm overhead alternating reverse lunges*
40 Double unders
30 Single-arm overhead alternating reverse lunges*
20 Double unders
40 Single-arm overhead alternating reverse lunges*
16 Toes to bar
Men use 50 lbs. dumbbell
Women use 35 lbs. Dumbbell
Athletes 13-15 yo, and 55+ use 35/20 lb. dumbbell
Scaled Variation
For time:
32 knee raises
80 Single unders
10 Single-arm front rack alternating reverse lunges*
60 Single unders
20 Single-arm front rack alternating reverse lunges*
40 Single unders
30 Single-arm front alternating reverse lunges*
20 Single unders
40 Single-arm front rack alternating reverse lunges*
16 knee raises
Men use 35 lbs. dumbbell
Women use 20 lbs. Dumbbell
Athletes 13-15 yo, and 55+ use 25/15 lb. dumbbell
*The dumbbell must be switched in hands at the halfway point of each set.
Time cap for the workout is 16:00
NOTES
This workout begins with the athlete standing at their toes to the bar/knee raise station. After the call of “3, 2, 1 ... go,” the athlete will begin working on the “buy in” of 32 toes to bar or knee raises. Once complete, they will continue into the four rounds of jump rope and single arm overhead alternating reverse lunges, ensuring to switch the weight in the hand/front rack at the halfway point. The workout is complete once the final “cash out” set of toes to bar/knee-raises are complete.
Score is the time taken to complete the workout.
EQUIPMENT
(1) Dumbbell of the appropriate weight for your division
Pull up bar for toes to bar/knee raises
Jump rope
*The official weight is in pounds.
For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.
MOVEMENT STANDARDS
Toes to bar - The athlete must go from a full hang to having the toes touch the pull up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Both feet must contact the bar at the same time with the feet inside the hands.
Double unders/Single unders - For the double under, the rope must pass completely under the feet twice for each jump. For scaled divisions, the single under may be used in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count.
Single-arm overhead alternating reverse lunges - This movement begins with the dumbbell overhead, the feet together and the athlete standing tall with hips and knees extended. The athlete will step one leg backward so that the knee touches the ground. The dumbbell must remain above the height of the athletes’ head. If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, the athlete must stop and return to do the rep again. The rep finishes when the athlete steps back forward to the standing position with the feet together and in alignment. The athletes are required to switch hands halfway through the set of lunges.
Single-arm front rack alternating reverse lunges - Same way as the overhead reverse lunge with the exception that the dumbbell is held in a front rack, versus overhead position. The front rack must be switched from one side to the other halfway through the set.
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