Lesson Level : 10
Triple Flow
lesson
The Lesson
Perform three speed-vaults on three railings that are a maximum of three paces apart. Rails must be hip-height or greater.
You must be going at running-speed or faster.
Rails must be scaffolding-width or less.
There should be no reduction of speed across the three railings / bars with no fluctuations in momentum.
No pausing or stopping.
You can use the same railing multiple times as long as the flow of the movement is not reduced.
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 rails must be hip-height or greater.
distance.
Must be more than x3 times the distance of a Standard Pace
+ / -
You can use any distance that is more than specified.
Multiplier
x3 times the specified amount.
Details
Maximum of three paces between each rail.
width.
Must be less than x1 times the width of a Rail-Width (48mm)
+ / -
You can use anything that is less than specified.
Multiplier
x1 times the specified amount.
Details
Wall must be standard scaffolding-width or less.
sides.
You must complete and demonstrate on Left then Right Sides
Details
Both sides must be performed.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions on each side (6 reps in total).
speed.
You must complete and demonstrate at Running-Pace
+ / -
Your speed can be more than specified.
Details
Speed of movement must be at running-pace or faster.
hands.
The hands must be Pronated Grip
Details
The hands should be in a pronated (palm down), forward facing grip on the rails.
orientation.
Your orientation must be Start and Finish facing the same direction.
Details
Finish facing in any direction.
