LSKD x 98 SET YOUR STANDARD

EVENT 2 

3 Rounds Each, For Time: 

15 x DB Bench Press

12 x DB Deadlifts 

9 x DB Hang Clean

6 x DB Thruster

*2x22.5kg/2x15kg DB’s 

WORKOUT FLOW:

P1 Completes 2 Rounds whilst P2 Rests.

P2 Completes 2 Rounds whilst P1 Rests. 

P1 Completes 1 Round whilst P2 Rests. 

P2 Completes 1 Round whilst P2 Rests.

*If completed before the time cap, athletes will get more rest before moving into their 5 min of prescribed rest before the next workout. 

STANDARDS: 

- Bench Press: DB's must touch the chest/shoulder to be counted as a rep. 

- Deadlift: One head of the DB must touch the floor at the bottom of the deadlift. Hips and knees must be clearly locked out at the top of the deadlift. 

- Hang Clean: DB's must clearly be above the shoulders in the catch position with hips and knees locked out before beginning the next rep. 

- Thruster: Hip crease must clearly be below the knee in the bottom of the thruster and elbows, hips and knees must be locked out at the top of the thruster. 

EVENT 3
10 Minutes Max Metre Bike Erg

*Every Change Complete:

9 x SB Squats 

6 x SB Alternating Rev. Lunges

3 x SB GTS

*65/45kg Sandbag

WORKOUT FLOW:

- One athlete will begin on the bike. Athletes can change as frequently as you wish. Once you get off the Erg, you must complete 9 x Squats, 6 x Alt. Reverse Lunges (total) and 3 SB Ground to Shoulder. You cannot return to the erg until this is complete. 

WORKOUT STANDARDS: 

- Squats: Must be completed in the bear hug position. Athletes must clearly squat with hip below knee and reach full extension of the hips and knees at the top of the squat. 

- Lunges: Must be completed in the bear hug position. Athletes must step back into the lunge, with the rear knee touching the ground. You must complete the lunge by standing back up to full extension of the hips and knees before starting the next lunge. 

- Ground To Shoulder: Athletes must move the sandbag from the floor and rest it on the shoulder. Sandbag must be on the shoulder with clear control and the opposite arm must be extended parallel to the ground. Touch and go is permitted. 

50/40 x Cal Ski

25/20 x Burpee Pull Ups 

40/30 x Cal Ski 

20/15 x Burpee Pull Ups

30/20 x Cal Ski 

15/10 x Burpee Pull Ups 

Max Cal Ski in Remaining Time.

WORKOUT FLOW 

- All calories and burpees are shared however the team wishes. 

- Mixed pairs will complete the first number. 

- All Ski Cals must be finished before moving onto the burpees. All burpees must be finished before moving back to the ski. 

WORKOUT STANDARDS

- Ski: Screen must be reset at the start of each ski effort. Passing the handles to your team mate is allowed. 

- Burpee Pull Up: Must be completed under a bar that you CANNOT touch with your arms overhead. Chest must touch the ground. Chin must clearly pass above the bar at the top of the pullup. Pullup must be overhand grip only. Step or jump up from the burpee is allowed. 

EVENT 2 

3 Rounds Each, For Time: 

15 x DB Bench Press

12 x DB Deadlifts 

9 x DB Hang Clean

6 x DB Thruster

*2x15kg/2x10kg DB’s 

WORKOUT FLOW:

P1 Completes 2 Rounds whilst P2 Rests.

P2 Completes 2 Rounds whilst P1 Rests. 

P1 Completes 1 Round whilst P2 Rests. 

P2 Completes 1 Round whilst P2 Rests.

*If completed before the time cap, athletes will get more rest before moving into their 5 min of prescribed rest before the next workout. 

STANDARDS: 

- Bench Press: DB's must touch the chest/shoulder to be counted as a rep. 

- Deadlift: One head of the DB must touch the floor at the bottom of the deadlift. Hips and knees must be clearly locked out at the top of the deadlift. 

- Hang Clean: DB's must clearly be above the shoulders in the catch position with hips and knees locked out before beginning the next rep. 

- Thruster: Hip crease must clearly be below the knee in the bottom of the thruster and elbows, hips and knees must be locked out at the top of the thruster. 

EVENT 3
10 Minutes Max Metre Bike Erg

*Every Change Complete:

9 x SB Squats 

6 x SB Alternating Rev. Lunges

3 x SB GTS

*50/30kg Sandbag

WORKOUT FLOW:

- One athlete will begin on the bike. Athletes can change as frequently as you wish. Once you get off the Erg, you must complete 9 x Squats, 6 x Alt. Reverse Lunges (total) and 3 x SB Ground to Shoulder. You cannot return to the erg until this is complete. 

WORKOUT STANDARDS: 

- Squats: Must be completed in the bear hug position. Athletes must clearly squat with hip below knee and reach full extension of the hips and knees at the top of the squat. 

- Lunges: Must be completed in the bear hug position. Athletes must step back into the lunge, with the rear knee touching the ground. You must complete the lunge by standing back up to full extension of the hips and knees before starting the next lunge. 

- Ground To Shoulder: Athletes must move the sandbag from the floor and rest it on the shoulder. Sandbag must be on the shoulder with clear control and the opposite arm must be extended parallel to the ground. Touch and go is permitted. 

50/40 x Cal Ski

25/20 x Burpee Bar Touch

40/30 x Cal Ski 

20/15 x Burpee Bar Touch

30/20 x Cal Ski 

15/10 x Burpee Bar Touch

Max Cal Ski in Remaining Time.

WORKOUT FLOW 

- All calories and burpees are shared however the team wishes. 

- Mixed pairs will complete the first number. 

- All Ski Cals must be finished before moving onto the burpees. All burpees must be finished before moving back to the ski. 

WORKOUT STANDARDS

- Ski: Screen must be reset at the start of each ski effort. Passing the handles to your team mate is allowed. 

- Burpee Bar Touch: Must be completed under a bar that you CANNOT touch with your arms overhead. Chest must touch the ground. Feet must leave the ground and BOTH hands must make contact with the bar. Step or jump up from the burpee is allowed.