VIC 20.4

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vic20.4officzier.mp4

Offic'zier 20.4

Workout description

The workout begins with the athlete standing tall facing the table. After 'Ready, Set, Go', the athlete will place their hands on the table & perform 1 table push up, followed by 1 paper stack seated squats. The athlete will repeat the exercises performing 2 table push ups, then 2 paper stack seated squats, 3 and 3, 4 and 4, 5 and 5, and then back down to one.

The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed before the 10-minute time cap.

Movement standards

Table push ups: The rep begins with arms full extended, hands under the shoulder and body in a straight line; hips & knees extended. Men: the rep is credited when chest makes contact with the table. Women: the rep is credited when shoulders come in line with or below the elbow.

Paper stack seated squats: All reps begin in a standing position, knees and hip extended. Bottom must touch and be placed fully on to the chair. Paper stack can be held any way that is comfortable.

vic20.4academfit.mp4

Academ'fit 20.4

Workout description

The workout begins with the athlete laying on the floor, chest and thigh in contact with the floor. After 'Ready, Set, Go', the athlete will lift and replace their hands on the floor to start the push up, completing 2 repetitions followed by 2 half squats. The athlete will repeat the exercises performing 4 kneeling push ups, then 4 half squats, 6 and 6, 10 and 10, 6 and 6, 4 and 4, and finally 2 and 2.

The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed before the 10-minute time cap.

Movement standards

Kneeling push ups: The rep begins with chest on the floor and hands off the floor. Ankles cannot be crossed; knees and feet must be kept together. The athlete’s chest must touch the floor and both hands must be lifted before the next rep can begin. Elbows must reach full extension at the top of the push up. Athletes back must remain straight throughout the movement. Arms must be positioned under the shoulder.

Half squat: All reps begin in a standing position, knees and hip extended. At the bottom of the squat the hip crease must be in line with the knee. Hands must not push into legs to assist with the squats.

vic20.4athlete.mp4

Athlete 20.4

Workout description

The workout begins with the athlete laying on the floor; chest and thigh must be in contact with the floor. After 'Ready, Set, Go', the athlete will lift and replace their hands on the floor to start the push up, completing 5 repetitions followed by 5 squats. The athlete will repeat the exercises performing 10 push ups, then 10 squats, 15 and 15, 20 and 20, 15 and 15, 10 and 10, and finally 5 and 5.

The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed before the 10-minute time cap.

Movement standards

Push ups: The rep begins with chest on the floor and hands off the floor. The athlete’s chest must touch the floor and both hands must be lifted before the next rep can begin. Elbows must reach full extension at the top of the push up. Athletes back must remain straight throughout the movement. Arms must be positioned under the shoulder. In kneeling push ups ankles cannot be crossed, knee and feet must be kept together.

Squats: All reps begin in a standing position, knees and hip extended. At the bottom of the squat the hip crease must be below knee. Hands must not push into legs to assist with the squats, must jump both feet back into the plank position.

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