International Ninja Day Workout
About This Competition
International Ninja Day WOD
#Internationalninjaday
amrap
International Ninja Day WOD
AMRAP 15mins
Options: 15min or 10 min RX or Scale (RX is elite, chance to get on the podium, need video evidence)
20 jumping lunges
20 climbers
20 jumping lunges
max pull-ups
max leg raises
40 burpees with a pushup and a jump knee tuck
Complete as many reps as possible in the 15mins.
Your total amount of reps will be your final score.
WOD DEMO: https://youtu.be/N12_XREERlc
WOD MOVEMENT STANDARDS: https://youtu.be/f7W7RnRCwy0
e.g.
I completed 3 rounds completely of all the above movements and did 6 jumping lunges.
Round 1, I did 6 pull-ups and 11 leg raises so I got 117 reps in total.
Round 2, 5 pull-ups and 13 leg raises, a total of 118 reps.
Round 3, 5 pull-ups and 10 leg raises, a total of 115 reps.
Round 4, only 6 jumping lunges.
The total amount of reps will be 356 reps- submit this score.
This workout can be done at home, in the park or at your local ninja gym.
Categories:
Adults (16+)
Kids (5 years to 15 years)
Male and Female category
PRIZES TO BE WON!! Winners announced Saturday 12th of Dec.
Video verification will be used to validate completion. If you cannot prove completion, you may be excluded from the results and rankings. Videos are public and available for public review and verification. Please make sure we can see each movement rep clearly.
Please feel free to post pics/videos to Facebook,youtube, Instagram etc using #internationalninjaday
Source: Conquest Events
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Workouts
International Ninja Day WOD
AMRAP 15mins
20 alternating lunges
20 climbers
20 alternating lunges
max pull-ups
max leg raises
40 burpees with a chest to floor push-up and a jump knee tuck.
Complete as many reps as possible in the 15mins.
Your total amount of reps will be your final score.
e.g.
I completed 3 rounds completely of all the above movements and did 6 alternating lunges.
Round 1, I did 6 pull-ups and 11 leg raises so I got 117 reps in total.
Round 2, 5 pull-ups and 13 leg raises, a total of 118 reps.
Round 3, 5 pull-ups and 10 leg raises, a total of 115 reps.
Round 4, only 6 alternating lungees.
The total amount of reps will be 356 reps- submit this score.
This workout can be done at home, in the park or at your local ninja gym.
Categories:
Adults (16+) rx- Look at Movement standards video!
Kids (5 years to 15 years) RX- look at movement standards video- same as adults!
Scale Adults and Kids can do:
-10 min instead of 15 mins
- just lunges, not jumping lunges
- use a band for their pull-ups
- normal burpees without the tuck jumps, small jumps instead.
Male and Female category
Media
Community
Event Details
Closes: Dec 13, 2020
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