WORKOUT 24.7 -
WORM PRISON

This workout consists of three rounds of gymnastics and
wall balls performed by a single athlete in each
round while the other two athletes hold the worm.

RX

  • Athlete 1

    • 55 pull-ups

    • 40 wall balls (20/14 to 11’/10’)

  • Athlete 2

    • 45 toes to bar

    • 40 wall balls (20/14 to 11’/10’)

  • Athlete 3

    • 35 handstand pushups

    • 40 wall balls (20/14 to 11’/10’)

MASTERS and INTERMEDIATE

  • Athlete 1

    • 40 pull-ups

    • 40 wall balls (20/14 to 10’/9’)

  • Athlete 2

    • 30 toes to bar

    • 40 wall balls (20/14 to 10’/9’)

  • Athlete 3

    • 20 handstand pushups

    • 40 wall balls (20/14 to 10’/9’)

SCALED

  • Athlete 1

    • 55 eye level KB swings (70/45)

    • 40 wall balls (20/10 to 9’)

  • Athlete 2

    • 45 goblet sumo deadlift high pulls (70/45)

    • 40 wall balls (20/10 to 9’)

  • Athlete 3

    • 35 hand release pushups

    • 40 wall balls (20/10 to 9’)

GENERAL NOTES

  • The workout will begin with all athletes standing beside the worm. 

  • At go for all divisions other than scaled, the worm will be cleaned to the shoulder. After the worm is cleaned to the shoulder the first athlete may begin their pull-ups. 

  • At go for the scaled division, the worm will be lifted off the ground. After the worm is off the ground the first athlete may begin their eye level KB swings. 

  • After the initial clean of the worm (or lift off the ground for scaled teams) the worm may never leave the shoulder (or touch the ground for scaled teams) without a penalty. 

  • A penalty of one hill run (each teammate running sequentially) will be assessed for every 20 seconds of elapsed time of the worm off the shoulder (or on the ground for scaled teams). 

  • After the initial clean of the worm to the shoulder (or lift off the ground for scaled teams) the single athlete working in each round may continue working regardless of the status of the worm.

  • The workout will end when all athletes have crossed the finish line after all work (including penalty runs) has been completed. 

  • 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 16 minute timecap on this workout. 

  • The score for this workout is the time to complete the workout.

  • 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. One second will also be added for each individual hill run not completed.

  • This workout is scheduled for Sunday.

  • The worm weight is 240# which is the same for all divisions.


PULL-UP STANDARDS

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

  • A successful rep ends with the chin breaking the horizontal plane of the top of the bar. 

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


TOE TO BAR STANDARDS

  • 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 heels must be brought back behind the vertical plane of the bar.


HANDSTAND PUSHUP STANDARDS

  • Each rep begins with the athlete in the lockout position with the heels against the wall, no other body parts touching the wall,  arms fully extended, and shoulders in line with the body.

  • A successful rep is counted when the athlete returns to the same lockout position after lowering the body to touch the head on the mat. 


EYE LEVEL KETTLEBELL SWING STANDARDS

  • A successful rep is counted when the kettlebell is swung to eye level with the bottom of the kettlebell pointing out away from the athlete while the elbows, hips and knees are all extended. 


KETTLEBELL SUMO DEADLIFT HIGHPULL STANDARDS

  • A successful rep begins with the base of the kettlebell touching the ground and ends with the top of the kettlebell handle lifted to chin level while the hips and knees are extended. 

HAND RELEASE  PUSHUP STANDARDS

  • Each rep begins with the athlete in a horizontal plank position off the ground with elbows extended.

  • A successful  rep is counted when the athlete returns to a horizontal plank position off the ground with elbows extended after lowering the body to the ground and lifting their hands off the ground. 


WALL BALL STANDARDS

  • The rep begins with the athlete holding the ball while in a squat with hip crease below the knee.

  • A successful rep ends when the ball touches the target with no part of the ball touching below the division height line.