Teen Fitness League (At Home) April

TEEN FITNESS LEAGUE TEST 1

Rx Divisions

AMRAP IN 10 mins 

10 Object (9”) facing burpees 

10 Single leg lateral hops over 9 inch object right leg 

10 Single leg lateral hops over 9 inch object left leg

***10-11 is a 4” object*** 

All Scaled Divisions

AMRAP in 10

 10 Line Facing Burpees 

10 Single leg lateral hops over line right  

10 Single leg lateral hops over line left

Prior to starting this workout, the athlete must be fully standing facing their object or line. At the call of go athletes may begin performing their 10 burpees, once completed athletes will move onto their 10 single leg hops starting with their right leg. When beginning the lateral hops athletes will change the orientation of their bodies from facing the object or line to parallel the object or chalk line. The direction in which they choose does not matter only that they are parallel with their object or line. ALL 10 repetitions must be completed on the right leg prior to beginning the repetitions on the left leg. IF an athlete begins the left leg repetitions prior to completing the right leg reps all repetitions will be counted as zero from that point on in the workout until corrected. Athletes will continue in this fashion completing as many rounds as possible in 10 minutes. ***Note*** Record the time you complete each round because this is your tie breaker score.

RX 10-11

Part A

2:00 Max Plank Shoulder Taps 1:00 Rest

1:30 Max Hand Release Pushups 1:00 Rest 

1:00 Max Clapping Pushups 1:00 Rest

Scaled 10-11

Part A

2:00 Max Plank Shoulder Taps 1:00 Rest

1:30 Max Hand Release Pushups 1:00 Rest 

1:00 Max Explosive Pushups 1:00 Rest

RX and Scaled 10-11: 

Part B begins 1:00 after the conclusion of part A: 

Max Plank Hold at 2:00 mark raise 1 hand at the 3:00 mark raise opposite leg

RX and Scaled 14-15, 16-18

Part B 

Begin 1:00 after the conclusion of test 1 

Max Plank Hold at 2:00 mark raise 1 hand at the 3:00 mark raise opposite leg

Scaled and Rx

All 10-11 divisions 

4 min AMRAP 

- 2 min rest - 

4 min AMRAP

10 air squats 

1 bear crawls 15ft (forward and backward )

5 broad jumps (3ft)

All Divisions both RX and Scaled 

8 minute AMRAP: 

2 Reverse Lunges 

4 Mountain Climbers 

4 Reverse Lunges 

8 Mountain Climbers 

6 Reverse Lunges 

12 Mountain Climbers 

8 Reverse Lunges 

16 Mountain Climbers … and continue adding 2 reverse lunges and 4 mountain climbers until the time expires