Winter Games

Running laps

1050m Team row

Person 1 row 400m

Person 2 row 350m

Person 3 row 300m

When row has been completed by each person - complete 60 burpee to bar.

Hands touch the bar at the top of the burpee.

Each person can do as many or little reps as you chose however the order in which you go must stay the same through all 60 reps.

In remaining time complete as many Deadball to shoulder reps as possible. Deadball is 25kg. Each person must take part.

Score is number of Deadball reps

Continuous bike - Bike in use at all times.

Farmers hold by 1 person at all times.

1 person resting. Swap as and when you want to.

Scored in 2 parts.

Part 1 hold on the bar -see below

One person at all times is holding a farmers hold - 1 barbell in each hand (20KG Female 30KG Male) Each time the bar is dropped 2 points are deducted (Starting balance is 20 points)

Part 2 scores is distance on bike

Distance on the bike

Lunge reps

Row distance

Chipper - follow my leader

20 Cal ski erg

Broad jump burpee 2 lengths

6 Deadball over box - followed by a climb over the box

20 Team Synchro hand release push ups

10 Cal ski erg

1 person starts and then next in sequence as the ski erg is finished.

All of the team have to start the synchro hand release push ups together

Team ski and Bear crawl sliders

Score is based on lengths of crawls after th ski is completed

The ski erg must be moving throughout the whole workout - You may change person as and when you choose.

Whilst the ski erg is in use the other team members complete sled push and pull lengths

Score is cals on ski erg + laps on sled

Sled laps

Synchro reps. Box jumps, Plate - floor to overhead, Shuttle runs. Increase by 2 each time

Complete 10 sprints as a buy in

Move on to complete as many rounds as possible on the following:

Walking lunge

10 box step overs

10 Dual dumbbell snatches

when complete run back and tag in the next person

Scored on number of rounds

Continuous relay run - Round the block

Synchro accumulator

60 KB swings (12KG for Females 20kg for Males)

50 Butterfly sit ups

40 KB squat press

30 Down ups.

As the runner returns they swap with another person and take over the synchro work.

The running and synchro work runs at all times

Scores in 2 parts.

Part 1 Reps completed

Part 2 running laps complete