Team Workout – 32 min running clock
This portion will be on a 25 min time cap.
For total time with 3 teammates, each will pick one workout to do, based on their abilities to achieve an overall best time for their team! This is relay style. Athlete 1 gets done, then athlete 2 goes, and so on!
*If odd number, and absolutely have to have a team of 2, you will pick 2 workouts with a time cap of 18 minutes. Then 18:00 – 22:00 complete max points below while 1 athlete runs 100m and trades out. If single athletes, add to a team, and have them complete the workout of their choice next to another team while they go as well. They will shadow an athlete on the last portion as well, doing what they do. When they work, they work, etc)
21-15-9 reps of:
*scale pullups with banded or jumping pullups OR ring rows (challenge yourself!)
30 Snatch 135/95
21-15-9 reps of:
Handstand push-ups (Abmat & 25 under each hand=RX)
*scale with stacked abmats, inversion for 60/45/30 seconds respectively, heavy DB push press 50/35
then from 25:00-32:00 as a team complete…
Max points of your choice…
Pullups 1 rep = 1 point
Chest to Bar Pullups 1 rep = 3 points
Bar Muscle Ups 1 rep = 6 points
Ring Muscle Ups 1 rep = 10 points
*2 athletes will be working inside while the third athlete will run a 200m. Only 1 athlete working at a time inside (not simultaneously). Once the athlete that is running returns they will send another athlete out the door while they continue to have 2 athletes work (one at a time) on their chosen pulling movement, racking up points on whichever movement works best for them!
*Scale as needed on pullups to banded, jumping or ring rows
EXTRA WORK (before or after class)
3 Giant Sets:
9 Single Legged Dumbbell Romanian Deadlifts (Each Side)
15 Double Dumbbell Bench Press
21 Banded Pull Throughs Video- https://youtu.be/Hro0lCFQTxoRest
2 Minutes Between Sets