For those unfamiliar or uncomfortable with team workouts, please know that the great thing about team workouts is that no one has to do a certain number of reps or weight, but rather everyone has each others backs, picking up where one leaves off. This also creates those relationships and unity that leave us feeling pretty good when we leave the gym 😉 Remember, when one athlete gets tired or wants to switch, they can hand it off to someone else, while still getting a great workout. No pride, no ego, just get it done! Team workouts can much of the time be the best kind of training for anyone and everyone for a variety of reasons, as you push yourself to help your team, but it’s all relative to who you are and your abilities. Scale how you need to, come grab a team, get better together and have some fun!
PS. take a post workout picture with your team and post it with your check-in on Facebook! #HopeForHaiti
Team Strength/Conditioning/Endurance WOD – 35 minutes
*Today, Endurance class and the daily will complete the same workout. If you typically do endurance, consider going lighter here and just moving faster, otherwise complete exactly as written!
Teams of 3 complete as many rounds + reps as possible in 35 minutes of…
*Split reps however desired
200 Calorie Bike
120 Chest to Bar Pull-ups
60 Clean and Jerks 135/95
50 Clean and Jerks 155/95
40 Clean and Jerks 185/125
30 Clean and Jerks 205/145
20 Clean and Jerks 225/155
*If team of 3 women, only 150 calories on bike, otherwise mixed teams and all male teams complete 200 calories
*No minimum or max calories on bike per person. Transition when needed.
*Scale based on your abilities, chest to bar pullups 1:1 pullups, jumping chest to bar pullups, jumping pull ups or 2:1 ring rows
*If all teams of 3 are all made, and there are an uneven number of athletes, teams of 2 follow this rep scheme 150, 80, 50, 40, 30, 20, 10 and cut the workout to 30 minutes. Teams of 2 women, 120 cal bike. Teams of 1, jump on a team and shadow another athlete. When they go, you go, when they rest, you rest.
Post total rounds + reps achieved!