22.1 "AMMO BOX" SHORE BASED WORKOUT

ATHLETES WILL PERFORM AS MANY ROUNDS/ REPETITIONS

AS POSSIBLE IN 12 MINS OF:

8 Burpee Box Jump or 8 Burpee Box Step Up

10 Dumbbell Hang Power Clean

12 Calorie Ski Erg

Open Category Dumbbell Weight - 2 x 22.5 Male, 2 x 15kg Female

Scaled , Masters & Masters + 2 x 15 kg Male, 2 x 10kg Female

* If you require to scale the Dumbbell weight further, you MUST Select/tick the Scaled box when entering your workout score via the competition corner app/website.

Your score is the total number of repetitions achieved within 12 minutes.

"LONG SHOT"

Athletes will perform As Many Repetitions as Possible in 12 Minutes:

ATHLETES WILL PERFORM 2 ROUNDS OF:

20 Russian Kettlebell Swings (24/16kg Open Category)

20 Front Rack Single Arm Kettlebell Reverse Lunges (10 each Arm/Leg)

THEN STRAIGHT INTO 3 ROUNDS OF:

30 Plate Ground to Overhead (20/15kg Open Category)

30 Air Squats

IN ANY REMAINING TIME, PERFORM MAX ROUNDS/ REPETITIONS OF:

5 x Hand Release Press Ups & 5 Burpees

Scaled Category Weight - KB 20kg Male /16kg Female, Plate 15kg Male /10kg Female

Masters Category - KB 20kg Male/16kg Female, Plate 15kg Male /10kg Female

Masters + Category - KB 16kg Maled 12kg Female Plate 10kg Male 5kg Female

* If you require to scale the scaled category further you are able to reduce the loading of the KB / Plate and can perform the Hand Release Press Ups from the knees. If you are also unable to hit sufficient depth in your air squat you can squat to as far as your range of movement permits. However, please note, if you do reduce the loading or do not meet the movement standards for depth with your repetitions, you MUST Select/tick the Scaled box when entering your workout score via competition corner app/website.

FOR FULL MOVEMENT STANDARDS DOCUMENT - PLEASE CHECK RN NAVY FIT AND @ROYALNAVYFITNESSLEAGUE IMNSTAGRAM PAGE BEFORE ATTEMPTING THE WORKOUT.

5 ROUNDS EACH - FOR COMBINED TIME:

15 Calorie Row

12 Deadlifts

9 Hang Power Clean

6 Shoulder to Overhead

Open Pairs Barbell Weight - 60kg Male 40kg Female

Scaled , Masters & Masters + Barbel Weight - 45kg Male 30kg Female

** If you need to scale the weight further in either category, ensure you tick the scaled box when entering score online or when informing Ship's PT/ Sport.O for spreadsheet entries ***

KEY NOTE - If you cannot complete all movements unbroken at the back end of your warm up at the prescribed weight for 1 round, then we recommend you scale the weight

Your score is the combined time taken by both Athletes to complete this workout.

"BATTLE BUDDIES"

12 ROUNDS FOR TIME, IN A YOU GO, I GO FORMAT.

PARTNERS WILL PERFORM A FULL ROUND AND THEN SWAP WITH THEIR PARTNERS. ALTERNATING FOR 12 ROUNDS (6 EACH):

30 Double Unders

(Single Skips or Ski jumps over cone can be performed for Scaled and Masters Categories)

15 Barbell Thrusters

10 Single Arm Alternate Devil Press

Open Weight Shoreside -Male 40kg Barbell, 22.5kg Dumbbell - Female 30 kg Barbell, 15kg Dumbbell

Scaled & Masters Shoreside - Male 30kg Barbell, 15kg Dumbbell Female 20kg (Barbell only), 10kg Dumbbell

Open Weight Sea -Male 40kg Barbell, 20kg Dumbbell - Female 30 kg Barbell, 14kg Dumbbell

Scaled & Masters Sea - Male 30kg Barbell, 15kg Dumbbell Female 20kg (Barbell only), 10kg Dumbbell

** If you need to scale the weight further in either category or need to scale the movements further, ensure you tick the scaled box when entering score online or when informing Ship's PT/ Sport.O for spreadsheet entries ***

"WEIDER CHEST PUMP"

Perform As Many Reps As Possible in 9 Minutes:

With An Ascending Rep Scheme..... 4, 6, 8, 10..... (continue to add 2 reps) of:

Hand Release Press Ups

(May be performed on knees for Scaled, Masters & Masters + Categories)

Double Dumbbell Reverse Lunges (DB's by side or front rack)

Double Dumbbell Shoulder to Overhead

Open Weight -Male 2 x 20kg Female 2 x 14kg

Scaled, Masters & Masters + Weight - Male 2 x 14kg, Female 2 x 10kg

** If you need to scale the weight further in either category or need to scale the movements further, ensure you tick the scaled box when entering score online or when informing Ship's PT/ Sport.O for spreadsheet entries ***

"JACOB'S LADDER"

Perform As Many Reps As Possible In 10 Mins of:

With an Ascending Rep Scheme..... starting with 4, 6, 8, 10..... (continue to add 2 reps to all 3 movements every round)

Pull Ups

(Jumping Pull Ups for Scaled, Masters & Masters + Categories)

Burpees

Dumbbell Box Step Overs

Open Weight -Male 2 x 22.5kg using a 24" box , Female 2 x 15kg using a 20" box

Scaled & Masters Weight - Male 2 x 15kg with a 24" box, Female 2 x 10kg with a 20" box

Masters + - Male 2 x 15kg with a 20" Box, Female 2 x10kg with a 20" box

"ANNIE"

FOR TIME:

50 - 40 - 30 - 20 - 10 Repetitions of:

Double Unders**

&

Ab Mat Sit Ups

(Butterfly sit ups if no Ab Mat available)

TIME CAP = 10 MINS

**Scaled, Masters & Masters + Athletes -May perform single unders or Cone Ski Jumps instead of double unders - If performing these reps for skipping element are doubled e.g 100-80-60-40-20, Sit ups remain at 50-40-30-20-10

If you are in the open category and require to scale the movement to single unders, you MUST Select/tick the Scaled box when entering your workout score via the competition corner app/website.

Your score is the the total time taken to complete all repetitions in MM:SS

If you do not complete the workout within the 10 minute time cap, your score is the total number of repetitions completed up until this point.

"THE CHIPPER"

FOR TIME - AS FAST AS POSSIBLE, PARTNERS MAY SPLIT CALS/REPS BETWEEN THEM AS THEY SEE FIT.

100 CALORIE ROW

100 AMERICAN KB SWING

75 CALORIE ROW

75 KB GOBLET SQUAT

50 CALORIE ROW

50 SINGLE ARM KB CLEAN AND JERK

25 CALORIE ROW

25 KB SUMO DEADLIFT HIGH PULL

TIME CAP = 30 MINS

YOUR SCORE IS THE TOTAL TIME TAKEN TO COMPLETE THE WORKOUT OR THE TOTAL ACCUMULATED NUMBER OF REPETITIONS/CALS COMPLETED AT THE 30:00 TIME CAP

MIXED PAIRS WILL USE THEIR RESPECTIVE INDIVIDUAL LOADING FOR THEIR CATEGORY:

OPEN CATEGORY - MALE 24KG, FEMALE 16KG

SCALED CATEGORY - MALE 20KG, FEMALE 12KG

MASTERS CATEGORY - MALE 20KG, 12KG

** SHOULD THE PAIR REQUIRE TO REDUCE THE LOADING FURTHER, PLEASE ENSURE YOU TICK/SELECT "SCALED" WHEN ENTERING YOUR SCORE ONLINE.

"Ascent"

Athletes will perform as many repetitions as possible in 13:00 mins of:

4 Hand Release Press Ups (...continue to add 2 reps every round)

(May be performed on knees for Scaled, Masters & Masters + Categories)

15 Kettle Bell Goblet Thruster - 12kg Male /8kg Female

10 Burpee Get ups

**All Categories - 12kg Kettlebell Male - 8kg Kettlebell Females

“RUN ASHORE”
 
TASK – TO ACCUMMULATE 150 SINGLE ARM DUMBBELL SNATCHES FOR TIME
 
Every 3:00 including the zero… partners must perform a 400m Run as a Pair. 

Running routes on flight deck & shoreside (must be measured) or use a treadmill (0.4km distance if on treadmill)
 
Then......

Partner A – Performs a plank hold
Whilst...

Partner B performs maximum repetitions of Single Arm Alternating Dumbbell (DB) Snatches.
 
Partner B must stop/pause any repetitions if partner A places their knees down during the 3:00 window. On the 3, 6, 9, 12, 15 min mark etc…. the partners will commence their next 400m run and then swap roles.
 
You will repeat this format until all 150 S/A Alternating DB Snatches have been achieved or until you reach the maximum time cap of 30 minutes for this workout.

Category Specific Details
 
Open Male - Every 3:00 Run, Weight – 1 x 20kg DB, Reps required = 150.
Open Female - Every 3:00 Run, Weight – 1 x 12.5kg DB, Reps required = 150.
Scaled/Masters Male - Every 3:30 Run, Weight – 1 x 15kg DB, Reps required = 150.
Scaled /Masters Female - Every 3:30 Run, Weight – 1 x 10kg DB, Reps required = 150.

Mixed Pairs - Use your respective DB load above for category.

Movement Standards

Plank – In the prone position, supported by the toes, and resting with the forearms in contact with the floor/mat. The body should form a straight line from ankle to shoulder.
Dumbbell Snatch – One head of the dumbbell must touch the floor, the dumbbell is then moved over head with the bicep in line with the ear, arm fully extended and hips open and locked out. Athletes must change hands with every repetition, this can be done whilst lowering the dumbbell weight or when it is on the ground. The hand that is not holding the dumbbell cannot touch the knee/thigh of the leg during the lift.
Run – Both Athletes must perform the run at the same pace, staying together. If performing on a treadmill/rowing machine. Machines/monitors must be re-set every time you being a new ‘run’ (0.4km run / 500m/400m Rows respectively as briefed above).
 
 Equipment/Movement Substitution’s
 
·     If no suitable running route is available, you may use 2 x treadmills ideally side by side.
·     If you only have 1 x available treadmill, partner B can perform a 500m/400m row (Male/Female distance for rowing machine). Partners must alternate machines on every change.
·    If no running machine is available onboard, athletes may use 2 x rowing machines (500/400m respectively).
·     Only in circumstances, where there is only a single rowing machine or treadmill onboard, one partner will row/run, one partner will perform jumping jacks or skipping (alternate roles every round). Partners may re-commence the plank/DB snatches o/c of the row/run.

"Wall of Doom"

As many repetitions as possible in 13:00 mins of:

2 Wall Walks (...continue to add 1 rep every round)

15 Wall Balls - 9/6kg

10 Box Jump Over or Step Over

Male Tape line Open Cat. - inside edge at 10" and 60" from the wall

Female Tape line Open Cat. - inside edge at 10" and 55" from the wall

Scaled/Masters - One Tape line - 55" from wall Female, 60" from wall Male

"CYCLONE 500"

FOR TIME:

100 Calorie Assault Bike (Split as a pair)

100 Alt Arm Dumbbell Snatch (Split as a pair) (both heads of DB to touch the ground)

50 Burpees (Synchro)

50 DB Front Squats - (Synchro)

100 Alt Arm Dumbbell Snatch (Split as a pair) (both heads of DB to touch the ground)

100 Calorie Assault Bike (Split as a pair)

TIME CAP = 35 MINS

Score = total time taken to complete the workout or the total number of repetitions achieved at the 35 min time cap.

Dumbbell Weights

Open - 22.5kg Male / 15kg Female

Scaled & Masters - 15kg / 10kg Female

Masters + = 12.5kg Male / 8kg Female

"TOW RAG"

FOR TIME:

500 / 400m Row Cash in...........

----------------------------

Then immediately into 3 ROUNDS OF:

21 Toes to Bar

15 Barbell Clean & Jerk

9 Lateral Burpees Over The Bar

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500/400m Row - Cash out on completion of the 3 rounds to finish the workout.

This workout carries a Time Cap of 20 Minutes.

Your score is the time taken to complete the workout, or, the total number of reps achieved within 20:00 mins.

Total reps available = Male 1,135 Reps , Female 935 Reps.

Open Barbell Weight - 60/40kg

Scaled & Masters Weight - 45 / 30kg

Masters + 40 / 25kg

Scaled & Masters / Masters + Movement Changes:

Knees to Elbow instead of Toes to Bar for Scaled Categories. 

* If you require to scale the scaled category further, you can complete Ab Mat Sit Ups and reduce the barbell load below 60/40kg if open category or below 45/30kg for scaled & Masters Athletes, 40/25kg for Masters +, ensure you tick the scaled box when entering score online or when informing Ship's PT/ Sport.O for spreadsheet entries.

KEY NOTE - If you cannot complete at least 5 Toes to Bar & Clean and Jerk repetitions unbroken at the prescribed weight at the end of a warm up, then we recommend you scale the workout weight further.