Team Conditioning WOD – 32 minutes
*Teams of 3
Score is two scores – TOTAL REPS/CALS and TOTAL POUNDAGE as a team
*Each athlete will do max reps/cals at one movement on the minute, then the next 2 minutes the other teammates will work, making every teammate put in MAX EFFORT work every 3 minutes, twice through
*Back squat bars may be waiting on the rack, but no weight loaded
0:00 – 18:00 minutes complete…
Min 1: Max Cal Ski Erg (Athlete 1)
Min 2: Max Reps Box Overs 24/20 (Athlete 2)
Min 3: Max reps DB Devil Presses 50/35 (Athlete 3)
Min 4: Max Reps Box Overs 24/20 (Athlete 1)
Min 5: Max reps DB Devil Presses 50/35 (Athlete 2)
Min 6: Max Cal Ski Erg (Athlete 3)
Min 7: Max reps DB Devil Presses 50/35 (Athlete 1)
Min 8: Max Cal Ski Erg (Athlete 2)
Min 9: Max Reps Box Overs 24/20 (Athlete 3)
Repeat... starting back with min 1 (athlete 1) so each teammate hits each movement twice
at 20:00 – 32:00 off the rack, quickly find a 3 rep back squat. Your weight will be added together for one team total.
*If teams of 3 are not possible, teams of 2 will complete this workout the exact same, both resting the minute of where athlete 3 would be, to imitate the same stimulus of the workout the rest of the class is getting. They will complete the back squat with the same time domain as well. If teams of 1, same thing. They will work for a given minute, then rest the next 2. Then complete the back squat as well.
Devil Press Demo
*Holding a Dumbbell in each hand perform a burpee (chest touching the floor). Jump up to your feet and remain bent over so that you can then thrust your hips forward to use the momentum to swing the DBs forward. As your swing the DBs forward bend at the elbow and then press them above your head.
Post 2 scores! Total reps/cals and total poundage as a team achieved!
*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.
CFR ENDURANCE WOD – 35 MIN CAP
Buy In: 50/35 calorie row
20 – 16 – 12 – 8 – 4 reps of…
DB Devil Presses 35/25
Box Overs 20″
Back Squats 95/65 (from the ground)
*10/7 Calorie Bike after each round