Lesson Level : 8
Kong Rail Catch
lesson
The Lesson
Perform a cat-pass (kong) over a hip-height rail or wall and catch underneath a second railing that is parallel to it.
Both rails / bars can be any width and circular or flat.
You must catch the second bar with the rest of your body off the ground. You cannot touch the floor after the cat-pass.
The distance of the second rail can be any distance you prefer. The height of the second railing can be any height.
This can also lead into a climb-up or muscle-up, but is not necessary.
repeat three times.
You cannot catch in a waist-position and then drop. Your chest must be under the rail as you catch it.
Challenge Details
Guidelines to successfully accomplish the challenge.
height.
Must be more than x1 times the height of a Hip-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
The height of the vault obstacle must be hip-height or greater.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions in total.
landing.
Your landing must be On your hands
Momentum
Your momentum should be Stopped once you have landed.
Details
Landing with your hands only.
hands.
The hands must be Pronated Grip
Details
Pronated hands on the vault and the rail catch.
orientation.
Your orientation must be Start and Finish facing the same direction.
Details
Finish facing the same direction as your starting direction.
