WORKOUT 21.1 - "ON WATER WALL"

INDIVIDUAL Rx CATEGORY 

For Time:

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

10-8-6-4-2

(20m Shuttles)

10-20-30-40-50

Power Bag Reverse Lunges (20kg Male/10kg Female)

* After every set of Power bag Reverse Lunges the Athlete must complete 20 Hand Release Press Ups

***FEMALE AND OVER 50's Rx ATHLETES ARE TO COMPLETE 15 HAND RELEASE PRESS UPS AFTER EVERY ROUND***

THIS WORKOUT HAS A TIME CAP OF 22 MINUTES

FOR TIME:

500m Row

20 Devil Press

Dumbbell Weight

Rx Males – 2 x 20kg DB’s
Rx Females – 2 x 10kg DB’s
Over 50’s Rx Males – 2 x 15kg DB’s Over 50’s Rx Females – 2 x 7.5kg DB’s

FOR TIME:
 
500m Row
20 Single Arm Dumbbell Devil Press

 - 5 MINUTE TIME CAP - 
 
Dumbbell Weight
 
Rx Males – 1 x 15kg DB’s
Rx Females – 1 x 10kg DB’s
Over 50’s Rx Males – 1 x 12.5kg DB’s
Over 50’s Rx Females –1 x 7.5kg DB’s

FOR TIME:

10 Burpee to Plate

20 Plate Ground to Overhead

30 Alternate Arm Plate Press Ups

40 Plate Overhead Reverse Lunges

80 Lateral Ski Jumps Over The Plate

40 Plate Overhead Reverse Lunges

30 Alternate Arm Plate Press Ups

20 Plate Ground to Overhead

10 Burpee to Plate

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

TIME CAP = 15 MINS

Scoring

Your score will be the time taken to complete this workout (faster is better).

If you fail to complete the workout within the 15 minute time cap, your score will be the total number of repetitions completed at the 15 minute mark.

Rx Weight - 1 x 20kg Disc Male, 1 x 15kg Female, Over 50's - Male 15kg / Female 10kg.

Scaled Weight - 1 x 15kg Male, 1 x 10kg Female, Over 50's - Male 10kg / Female 5 kg.

Rx Additional Movement Standards

Burpees - Over 50’s these may be performed as a step out/ step in, finishing in a high burpee position without the chest touching the floor and may step on to the plate rather than jump.
Press Ups - Must be to full depth (touch plate) and extension.
Overhead Reverse Lunges –The rear knee must touch floor/mat. The arms must be fully extended and locked out overhead with the plate.
Ski Jumps - Must be a two footed take off/ two footed landing.

Scaled & Over 50's Additional Movement Standards

Burpees – These may be performed as a step out/ step in for the scaled with the chest still touching the floor. For the Over 50’s these may be performed as a step out/ step in, finishing in a high burpee position without the chest touching the floor. Over 50’s may also step on to the Plate rather than jump.
Press Ups - Must be to full depth (touch plate) and extension, these may be performed on the knees if required or a combination of the two. If performing on the knees, the body must still form a straight line from knee to shoulder.
Overhead Reverse Lunges - The rear knee must touch floor/mat. The arms must be fully extended and locked out overhead with the plate.
Ski Jumps - May be a two footed take off/ two footed landing, one footed take off/landing, step over or a combination of all 3.

AS MANY ROUNDS AND REPS AS POSSIBLE IN 2O MINUTES:

PARTNER WORKOUT = YOU GO, I GO FORMAT…… (ONLY 1 x PARTNER WORKS AT A TIME)

1 Kettlebell Power Clean
1 Kettle Bell Front Rack Reverse Lunge
1 Kettlebell Shoulder to Overhead
1      Kettlebell Overhead Reverse Lunge
 
*Add 1 repetition to all movements after each partner has performed on left and right arms.
 
Kettlebell Weight
 
Rx - Males – 1 x 20kg,
Rx Females – 1 x 12kg
Scaled Males – 1 x 16kg,
Scaled Females – 1 x 8kg
Mixed Pairs Rx - 1 x 20kg & 1 x 16kg
Mixed Pairs Scaled - 1 x 16kg & 1 x 8kg

PLEASE NOTE – Only 1 x KB may be used in same sex pairs teams.

Mixed pairs are to ensure that one KB is in contact with the ground at all times during the workout.

FOR COLLECTIVE MAXIMUM REPETITIONS OF DOUBLE UNDERS ACROSS THE 4 ROUNDS:

4 x 4min As Many Reps as possible of: 

40 Ab Mat Sit Ups

30 Air Squats

20 Press Ups

*10 of the chosen Dumbbell movement (This changes each round)

- In the remaining time of the 4min window - perform maximum repetitions of Double Unders.

*****REST 4 MINS BETWEEN EACH ROUND*****

Dumbbell Movements:

Round 1 - 10 x Double Dumbbell Deadlift

Round 2 - 10 Double Dumbbell Hang Power Clean

Round 3 - 10 Double Dumbbell Shoulder to Overhead

Round 4 - 10 Double Dumbbell Clean and Jerk

DUMBBELL WEIGHT:

Male - 2 x 20kg Female 2 x 10kg

Over 50’s Rx – Male – 2 x 15kg, Female 2 x 10kg

CHIPPER WORKOUT FOR TIME:
 
100 Cal Row
75 American KB Swing
50 Burpees
25 Reps of DB Complex
50 Burpees
75 American KB Swing
100 Cal Row
 
Only one partner can exercise at a time. Pairs can changeover during the reps as they wish between them but must perform equal number of repetitions on movements throughout the workout.
 
(e.g. can swap on row every 10cal, 25cal, or 50cal for example).
 
DB Complex
1 x Deadlift, 2 x Hang Power Cleans, 3 x Power Cleans
 
Rx Weight
 
Rx Males – 20kg KB, 2 x 20kg DB’s
Rx Females – 16kg KB, 2 x 12.5kg DB’s
Mixed Pairs Rx – Each partner uses their corresponding loading above.
 
Scoring
 
Your score is the time taken to complete all repetitions as a pair.
 

AS MANY REPETITIONS AS POSSIBLE COMBINED ACROSS ALL 3 x 7 min AMRAP’s:

AMRAP 7:

400m Partner Run (or 0.4km Treadmill or 500m Row Males /400m Row Females)

In remaining time of 7 mins – You Go, I Go max repetitions of:

10 Barbell Deadlift 5 Get Ups

REST 3 MINS

AMRAP 7:

400m Partner Run (or 0.4km Treadmill or 500m Row Males /400m Row Females)

In remaining time of 7 mins – You Go, I Go max repetitions of:

8 Barbell Front Squat
5 Hand Release Press Ups

REST 3 MINS

AMRAP 7:

400m Partner Run (or .04km Treadmill or 500m Row Males /400m Row Females)

In remaining time of 7 mins – You Go, I Go max repetitions of:

6 Shoulder to Overhead 5 Air Squats

COMBINE TOTAL REPS ACHIEVED ACROSS ALL 3 AMRAP’s FOR YOUR TEAM SCORE

- DO NOT INCLUDE ANY POINTS FOR THE PARTNER RUN/ROW -

Barbell Weight

Rx Males – 40kg Barbell
Rx Females – 30kg Barbell
Mixed Pairs Rx – Male 40kg Female 30kg

AS MANY REPETITIONS AS POSSIBLE COMBINED ACROSS ALL 3 x 7 min AMRAP’s:

AMRAP 7:

400m Partner Run (or 0.4km Treadmill or 500m Row Males /400m Row Females)

In the remaining time of 7 mins – You Go, I Go max repetitions of:

10 Dumbbell Deadlift 5 Get Ups

REST 3 MINS

400m Partner Run (or 0.4km Treadmill or 500m Row Males /400m Row Females)

In remaining time of 7 mins – You Go, I Go max repetitions of:

8 Dumbbell Front Squat
5 Press Ups / Press Ups On The Knees

REST 3 MINS

400m Partner Run (or .04km Treadmill or 500m Row Males /400m Row Females)

In remaining time of 7 mins – You Go, I Go max repetitions of:

6 Dumbbell Shoulder to Overhead 5 Air Squats

COMBINE TOTAL REPS ACHIEVED ACROSS ALL 3 AMRAP’s FOR YOUR TEAM SCORE

DO NOT INCLUDE ANY POINTS FOR THE PARTNER RUN/ROW

Barbell Weight

Rx Males – 2 x 15kg DB’s
Rx Females – 2 x 10kg DB’s
Mixed Pairs Rx – Male 2 x 15kg DB’s, Females 2 x 10kg DB’s

FOR TIME:
 
50 – 40 – 30 – 20 - 10
Calorie Row
&
5 – 10 – 15 – 20 - 25
 
Dumbbell Thrusters

Dumbbell Weight
 
Rx - Male – 2 x 20kg, Female – 2 x 10kg
Over 50’s Rx – Male 2 x 12.5kg, Female 2 x 7.5kg
 
KEY NOTE for Rx Males -  If you realise the weight is too heavy for you to perform the DB Thrusters when warming up, then select a lighter but challenging DB load. If at Sea, ask your PT to annotate that you scaled the workout on their database or send your name/category, score and weight used to paul.ormston726@mod.gov.uk where an appropriate time penalty will be added prior to submission of your workout score.

COMPLETE 5 ROUNDS FOR TIME:
 
20 Single Arm Dumbbell Shoulder to Overhead (10 each arm)
15 Dumbbell Goblet Squats
20 Abdominal Exercises (Changes each round – see below)
 
Abdominal Exercises

Round 1 – Butterfly Sit Ups
Round 2 – Alternate V-Ups
Round 3 – V-Ups
Round 4 – Alternate V-Ups
Round 5 – Butterfly Sit Ups
 
Dumbbell Weight

Rx - Male – 1 x 20kg, Female – 1 x 10kg
Over 50’s Rx – Male 1 x 15kg, Female - 1 x 10kg

COMPLETE 3 ROUNDS FOR TIME:
 
20 Single Arm Dumbbell Shoulder to Overhead (10 each arm)
15 Dumbbell Goblet Squats
20 Ab Mat Sit Ups
 
 
Dumbbell Weight

Scaled – Male – 1 x 15kg, Female - 1 x 7.5kg
Over 50’S Scaled – 1 x 10kg, Female – 1 x 7.5kg
 

THIS WEEK, THERE ARE TWO SCORES (DOUBLE POINTS) AVAILABLE FOR THE SCOREBOARD….
 
PART A:
Your choice of a 5km Run or Row for time
(Runs must be complete on a treadmill or a curve runner)
 
REST 10:00 Mins
 
Part B:
75 Alt Arm Dumbbell Snatches For Time
(SEE MOVEMENT STANDARDS FOR EACH CATEGORY IN PART B)

THIS WEEK, THERE ARE TWO SCORES (DOUBLE POINTS) AVAILABLE FOR THE SCOREBOARD….
 
PART A:
Your choice of a 5km Run or Row for time
(Runs must be complete on a treadmill or a curve runner)
 
REST 10:00 Mins
 
Part B:
75 Alt Arm Dumbbell Snatches For Time
(SEE MOVEMENT STANDARDS FOR EACH CATEGORY IN PART B)

Dumbbell Weight

Rx - Males – 20kg Over 50’s Male Rx – 15kg
Rx Females – 15kg Over 50’s Female Rx - 10kg
Scaled Males – 15kg Over 50’s Male Scaled – 12.5kg
Scaled Females –10kg Over 50’s Female Scaled 7.5kg

Dumbbell Snatch

Rx – Both heads of the dumbbell must touch the floor with every repetition.
Scaled – Only require one head of the dumbbell to touch the floor with every repetition.

The repetition is complete when the Athlete is stood upright with the legs, hips and arm fully extended, with the arm in-line with the ears.

YOUR GOAL – To Perform 250 Double Unders (Rx Athletes) For Time:
 
Starting with 2 repetitions of Burpees and Kettlebell Sumo Deadlift High Pull
 on Min 0:00 and increase reps by 1 Every Minute On The Minute thereafter.
 
Once you have completed your Burpee and KB Sumo Deadlift High Pulls, in the remaining time of the minute, you are to chip away at your 250 Doubles (Rx).
 
Scoring
 
Your score is the time taken to complete all skipping repetitions…. Or, the total number of repetitions achieved at the point in which you are no longer able to complete the exercise movements within the 1:00 min window.
 
NOTE – If you are an Rx Athlete that is unable to perform any double unders, you may perform the 400 single unders….. however, you will have a time penalty, whereby your time must be tripled. Eg. If you achieved the 400 singles in 5:30, your score would still be entered as 250 reps with a tie break time of 5:30 x 3 = 16:30. If you are performing this option but are timed out by the movements at 8:00mins for example having achieved 300 skips at this point, your score will still be entered as 250 with a triple tie breaker penalty of 24:00mins.
 
Kettlebell Weight
 
Rx - Males – 1 x 28kg Over 50’s Male Rx – 24kg
Rx Females – 1 x 20kg Over 50’s Female Rx – 16kg

AS MANY REPETITIONS AS POSSIBLE IN 15 MINUTES OF:

10 HAND RELEASE PRESS UPS

(PRESS UPS/PRESS UPS ON KNEES FOR SCALED ATHLETES)

15 BUTTERFLY SIT UPS

20 AIR SQUATS

40m FARMERS CARRY - 2 X 20KG KB's/DB's)

FARMERS CARRY

The Farmers Carry can be set up in 5m shuttles, 10 mtr shuttles or 20m shuttles. Whichever you choose, it must be marked every 5metres with a cone or line. Each 5m interval = 1 repetition. If at any point you have to place your KB's/DB's down during the farmers carry, you must pull the DB's/KB's back behind the last successful 5m line before picking them up and continuing with the shuttles.

FOR TIME:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Reps of:
 
Russian KB Swings
(Bell to be in line with the shoulders)
&
KB Goblet Squats
(Backside below knee)
 
***Perform 5 x Lateral Burpee Over the Kettlebell penalty, every time you need a prolonged break or need to put the KB down***
 
TIME CAP = 16 mins

Kettlebell Weight
 
Rx - Male – 1 x 24kg, Female – 1 x 16kg
Scaled – Male – 1 x 20kg, Female 1 x 12kg
Over 50’s Rx – Male 1 x 16kg, Female 1 x 12kg
Over 50’S Scaled – 1 x 12g, Female – 1 x 8kg

“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
 
Rx Male - Every 3:00 Run, Weight – 1 x 20kg DB, Reps required = 150.
Rx Female - Every 3:00 Run, Weight – 1 x 12.5kg DB, Reps required = 150.
Scaled Male - Every 3:30 Run, Weight – 1 x 15kg DB, Reps required = 150.
Scaled Female - Every 3:30 Run, Weight – 1 x 10kg DB, Reps required = 150.
Mixed Pairs Rx - Every 3:00 Run, Weight – 1 x 20kg/12.5kg DB, Reps required = 150.
Mixed Pairs Scaled - Every 3:30 Run, Weight – 1 x 15kg/10kg DB, Reps required = 150.

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.

 “OPPO”TUNITY ONE

CATEGORY: Same Sex Pairs and Mixed Pairs - Rx

8 ROUNDS FOR TIME (4 ROUNDS EACH) OF:

Partner 1 – 500m Row (Male) 400m Row (Female)
Partner 2 – 20 Kettle Bell Goblet Squat (16kg Male/ 12kg Female)

Once both Athletes have completed their movements – both Athletes will perform 15 Synchronised Burpees before swapping movements.

KEY NOTES: THE ROWING MACHINE MONITOR MUST BE RESET TO ZERO AFTER EACH ROUND WHEN ROWER’S SWAP.
MIXED PAIRS – Males Row 500m / Females Row 400m, Males Goblet Squat = 16kg/ Females = 12kg.

CATEGORY: Same Sex Pairs and Mixed Pairs - Scaled

6 ROUNDS FOR TIME (3 ROUNDS EACH) OF:

Partner 1 – 500m Row (Male) 400m Row (Female)
Partner 2 – 20 Kettle Bell Goblet Squat (12kg Male/ 8kg Female)

Once both Athletes have completed their movements – both Athletes will perform 10 Synchronised Burpees before swapping movements.

KEY NOTES: THE ROWING MACHINE MONITOR MUST BE RESET TO ZERO AFTER EACH ROUND WHEN ROWER’S SWAP.
MIXED PAIRS – Males Row 500m / Females Row 400m, Males Goblet Squat = 12kg/ Females = 8kg.

"Watch in Oar"

4KM ROW FOR TIME.