MIXED PAIRS

Cement Mix
 
0.00-6.00
21-15-9
Deadlifts / Power Cleans / Front Squats (sync*)
20 Wall Balls (sync*) 9/6kg
6min Cap

60/40kg
50/35kg (*int 15 wall balls same weight as above)
*sync at top of movements

At 7.00...

1RM Clean or 1RM Snatch.

Whoever wants the lift.
3 lifts total lifting on EMOM clock alternating minutes to your partner.

20 secs to lift, fails fine - lift has to be started before 20secs on the clock.
I.e
M lift Min 1
F lift Min 2
and so on...

Cement Mix
 
0.00-6.00
21-15-9
Deadlifts / Power Cleans / Front Squats (Sync)
20 Wall Balls (sync*) 9/6kg
6min Cap

60/40kg
50/35kg (*int 15 wall balls same weight as above)
*sync at top

At 7.00...

1RM Clean or 1RM Snatch. Whoever wants the lift.
3 lifts total.

Alt Mins.

20 secs to lift, fails fine - lift has to be started before 20secs on the clock.
I.e
M lift Min 1
F lift Min 2
and so on...

For total time:

21 TTB / CTB
15 Devil Press (Rx dual, Int SA) 22.5/15kg
9 Burpee Box Overs 48/40”

Partner 1 goes, then partner 2 goes. 4min cap each.

Choose your own adventure... one ctb, one ttb.

Time 1 + time 2 = total time.

Intermediate go pull ups + tte.

TBC

Event 0 [A] & [B]

Rx
0-12mins
1000m Row P1
1000m Row P2
500m Row P1
500m Row P2
Score = Total Time

12-14mins (P1 & P2 at same time)

Max Double Unders in 2mins

Score = Total Double Unders (P1+P2)

Intermediate
0-12mins
1000m Row P1
1000m Row P2
500m Row P1
500m Row P2
Score = Total Time

12-14mins (P1 & P2 at same time)

Max Single Unders in 2mins

Score = Total Single Unders (P1+P2)

_______

[IMPORTANT]
Before the workout is started, please set the rower to a 3000m single interval.
>Select Workout
>New Workout
>Single Distance
>3000m
>TICK (Go)
P1 can be sitting on the rower to start (hands start behind back not on the handle).

A clock is to be set for a rolling up 14min clock (ask a coach for help here if you need). 12mins for the rower (cap), 2 mins for the skipping (cap).

On 3,2,1, GO... Athlete 1 (your choice of athlete M or F) performs 1000m on the rower (will show 2000m to go on the screen).
Upon reaching 2000m to go, P1 swaps out for P2 (using the same rower).
P2 rows up until 1000m to go on the rower.
P1 jumps back on and rows until 500m to go.
P2 finishes off the time trial.
The time on the rower is the total time taken for the 3km distance and needs to be photographed as evidence. [bonus points upload to instagram and tag @v2_fit].
*note the numbers above are because while setting a 3km tt on the rower it counts DOWN, not up.

The concept 2 rower is allowed to roll over metres in between transitions. Please DO NOT reset the monitor when your partner is transitioning.

Once the row is complete, you will rest up until 12mins on the clock. It's not a huge rest btw.

At 12.00 on the clock you have 2mins to perform a maximum amount of double unders in that timeframe. Both partners are on board for this at the same time. Fails are ok, it's accumulated double unders in 2 mins. Repeat, does NOT have to be an unbroken set & both P1+P2 are skipping at the same time (12-14mins). Double-unders for Rx, Single-unders for Int.

*PRO TIP, record your double-unders so you can count them back afterwards. My guess is you're be in a slightly difference place after the row and maffs gets troublesome.

Once the clock hits 14.00 your workout is complete.

Scoring [A] - total time for 3km.
Scoring [B] - total double unders (Rx), single unders (int) for P1+P2.

Best of luck! Repeat as many times as you like. Submissions need to be emailed to training@v2fit.com.au before the cut off date which is:
Wednesday 17th of April @ 5pm. No late submissions will be accepted, and score will be marked zero.

p.s I'll be calling on 2 x videos in Rx and 1 x in intermediate to check on your double under reps.
p.p.s whoever rows second gets less rest and rewarded with the wobbliest legs for the double unders, so be smart here.

Event 0 [A] & [B]

Rx
0-12mins
1000m Row P1
1000m Row P2
500m Row P1
500m Row P2
Score = Total Time

12-14mins (P1 & P2 at same time)

Max Double Unders in 2mins

Score = Total Double Unders (P1+P2)

Intermediate
0-12mins
1000m Row P1
1000m Row P2
500m Row P1
500m Row P2
Score = Total Time

12-14mins (P1 & P2 at same time)

Max Single Unders in 2mins

Score = Total Single Unders (P1+P2)

_______

[IMPORTANT]
Before the workout is started, please set the rower to a 3000m single interval.
>Select Workout
>New Workout
>Single Distance
>3000m
>TICK (Go)
P1 can be sitting on the rower to start (hands start behind back not on the handle).

A clock is to be set for a rolling up 14min clock (ask a coach for help here if you need). 12mins for the rower (cap), 2 mins for the skipping (cap).

On 3,2,1, GO... Athlete 1 (your choice of athlete M or F) performs 1000m on the rower (will show 2000m to go on the screen).
Upon reaching 2000m to go, P1 swaps out for P2 (using the same rower).
P2 rows up until 1000m to go on the rower.
P1 jumps back on and rows until 500m to go.
P2 finishes off the time trial.
The time on the rower is the total time taken for the 3km distance and needs to be photographed as evidence. [bonus points upload to instagram and tag @v2_fit].
*note the numbers above are because while setting a 3km tt on the rower it counts DOWN, not up.

The concept 2 rower is allowed to roll over metres in between transitions. Please DO NOT reset the monitor when your partner is transitioning.

Once the row is complete, you will rest up until 12mins on the clock. It's not a huge rest btw.

At 12.00 on the clock you have 2mins to perform a maximum amount of double unders in that timeframe. Both partners are on board for this at the same time. Fails are ok, it's accumulated double unders in 2 mins. Repeat, does NOT have to be an unbroken set & both P1+P2 are skipping at the same time (12-14mins). Double-unders for Rx, Single-unders for Int.

*PRO TIP, record your double-unders so you can count them back afterwards. My guess is you're be in a slightly difference place after the row and maffs gets troublesome.

Once the clock hits 14.00 your workout is complete.

Scoring [A] - total time for 3km.
Scoring [B] - total double unders (Rx), single unders (int) for P1+P2.

Best of luck! Repeat as many times as you like. Submissions need to be emailed to training@v2fit.com.au before the cut off date which is:
Wednesday 17th of April @ 5pm. No late submissions will be accepted, and score will be marked zero.

p.s I'll be calling on 2 x videos in Rx and 1 x in intermediate to check on your double under reps.
p.p.s whoever rows second gets less rest and rewarded with the wobbliest legs for the double unders, so be smart here.