Power hour

Welcome to an hour of power!

A 60 minute challenge to hit running distance and on ergs with a twist.

The workout is split into 4 windows you must complete each window as fast as possible to give you an over all placing on the leader board.

The workout is as follows, notice scaling for over 50's and if your new to the game.

One person will occupy the machine at all times which the other completes the 2 movements then you swap, once the 6 rounds are done the two of you will work you go I go to hit the distance as quickly as possible.

0-15 mins - 3km run for time (500m YGIG)

15-30 mins -3k row for time

while accumulating 6 rounds of 60m farmers carry + 20m burpee broad jumps. (Male 2 x 24kg, female 2 x 16kg)

30-45 mins - 3k ski while accumulating

6 rounds of 12.5m sled pull + 12.5m sled push (male:100kg female 75kg)

45-60m mins 6km bike while accumulating

6 rounds of 20 wall balls and 10 db snatch (9/6kg)

(20kg/15kg. Over 50's and newbies 15/12.kg and 6/4kg wall ball)