Winter Warriors

FOR TIME 

ROUND 1 - 750M, 75 WALL BALLS, 50 DEADLIFT 

ROUND 2 - 500M, 50 WALL BALLS, 25 DEADLIFTS 

ROUND 3 - 250M, 25 WALL BALLS, 15 DEADLIFTS 

YOU CAN SPLIT YOUR ROW HOWEVER YOU LIKE, BUT YOU MUST PUT THE HANDLE OF THE ERG IN THE HOLSTER DURING ANY CHANGE OVERS. 

YOUR WALL BALLS CAN BE SPLIT HOWEVER YOU LIKE, BUT CAN NOT BE PARTNER WALL BALLS. 

DEADLIFTS CAN BE SPLIT HOWEVER YOU LIKE. 

YOUR FIRST ROUND WILL ACT AS A TIEBREAKER SHOULD WE HAVE A TIED OVERALL SCORE. 

FOR TIME 

50 LINE FACING BURPEES 

50 BOX JUMP OVERS 24/20 

100 SYNCHRONISED DB HPC + STOH 

50 BOX JUMP OVERS 

50 LINE FACING BURPEES 

SPLIT BURPEES AND BOX JUMP OVERS HOW YOU LIKE 

SYNCRONISED WORK ON THE DB 

DB WEIGHT FOR MEN IS 1 X 22.5 & 1 X 15KG 

DB WEIGHT FOR WOMAN IS 1 X 15KG & 1 X 1OKG DB 

YOU MAY SWITCH POSITIONS ON THE DB WHENEVER YOU LIKE 

HANG CLEAN COMBINED TOTAL KG'S LIFTED 

ATHLETE 1 - BUILDS TO A MAX HANG CLEAN IN 3 MINUTES 

1 MINUTE OF REST

ATHLETE 2 - BUILDS TO A MAX HANG CLEAN IN 3 MINUTES 

IN A 3:00 WINDOW

20/15 CALORIES ON SKI ERG & 20/15 CALORIES ON BIKE ERG (BOTH ATHLETES WORKING AT ONCE)

10 SYCHNORNISED SHUTTLE RUNS

IN THE REMAINING TIME ATHLETE 1 WILL CHOOSE TO COMPLETE

KNEES TO CHEST ON RINGS (1 POINT)

TOES TO RING (2 POINTS)

PULL UP (4 POINTS)

BAR MU (8 POINTS)

FOR TOTAL POINTS

X 2 ROUNDS

WORKOUT FLOW

BOTH ATHLETES WILL COMPLETE THE CALORIES ON BOTH ERGS, BEFORE MOVING INTO SYNCHRONISED SHUTTLE RUNS, ONCE COMPLETED ATHLETE 1 WILL MOVE ON TO THE GYMNASTICS SCORING SECTION. AT THE END OF THE FIRST 3:00 WINDOW BOTH ATHLETES WILL START A NEW ROUND BEFORE ATHLETE 2 TAKES THEIR TURN ON THE GYMNASTICS SECTION. YOUR SCORE FOR THIS WORKOUT IS TOTAL POINTS.