'Full Send' at Southend

WORKOUT 1

8:30 CLOCK

AMRAP 2:30

Partner 1 - Rowing 

Partners 2 and 3 - Max Rounds of ‘DT’ RX 60/40kg Opens - 40/25kg

Rest :30s

AMRAP 2:30

Partner 2 - Rowing 

Partners 1 and 3 - Max Rounds of ‘DT’  RX 70/45kg Opens - 50/35kg

Rest :30s

AMRAP 2:30

Partner 3 - Rowing 

Partners 1 and 2 - Max Rounds of ‘DT’  RX 80/52.5kg  Opens - 60/40kg 

2 Scores 

Score 1 - max rounds and reps of ‘DT’ 

Score 2 - max calories on Rower

STANDARDS:

-Deadlift Lockout: shoulders in line with hips at top of rep.

-Hang Power Cleans: a full deadlift rep to the hip before the barbell travels downwards to intitiate the hang power clean rep.

-Shoulder to Overhead: full lockout at the knee, hip and elbow to complete at the top of each rep, before the bar returns down to front rack.

1 FULL ROUND OF DT = 12 DEADLIFTS, 9 HANG POWER CLEANS, 6 SHOULDER TO OVERHEADS = 27 REPS.

WORKOUT 1

8:30 CLOCK

AMRAP 2:30

Partner 1 - Rowing 

Partners 2 and 3 - Max Rounds of ‘DT’ RX 60/40kg Opens - 40/25kg

Rest :30s

AMRAP 2:30

Partner 2 - Rowing 

Partners 1 and 3 - Max Rounds of ‘DT’  RX 70/45kg Opens - 50/35kg

Rest :30s

AMRAP 2:30

Partner 3 - Rowing 

Partners 1 and 2 - Max Rounds of ‘DT’  RX 80/52.5kg  Opens - 60/40kg 

2 Scores 

Score 1 - max rounds and reps of ‘DT’ 

Score 2 - max calories on Rower

STANDARDS:

-Deadlift Lockout: shoulders in line with hips at top of rep.

-Hang Power Cleans: a full deadlift rep to the hip before the barbell travels downwards to intitiate the hang power clean rep.

-Shoulder to Overhead: full lockout at the knee, hip and elbow to complete at the top of each rep, before the bar returns down to front rack.

1 FULL ROUND OF DT = 12 DEADLIFTS, 9 HANG POWER CLEANS, 6 SHOULDER TO OVERHEADS = 27 REPS.

RX WORKOUT 2

AMRAP 12: SCORE A

1 person working the full round the other 2 resting, then round for round for the whole 12 minutes, follow the leader style.

10/7 cal echo bike 

7 barbell snatches@40/25kg

Directly into 

AMRAP 3: SCORE B

45 TTB

Max Bar Muscle Ups

1 person working at a time.

STANDARDS:

-Full round must be completed before the next partner touches the machine to start their round.

-Snatches: Knees, hips and elbows must lockout at the top of each rep simultaneously before the bar returns downwards for the next rep.

-Toes to Bar: Both feet much touch the bar to complete a rep, as well as both feet returning behind the vertical line of the rig at the bottom of a rep.

-Bar Muscle Ups: Full lockout of the elbows with the head inline or over the bar to complete a rep, arms must extend fully at the bottom of each rep, feet must not raise higher than the line of the bar during the kip phase.

Two scores

Amrap 12 - Total rounds + reps 

Amrap 3 - Total reps 

OPEN WORKOUT 2

AMRAP 12: SCORE A

1 person working the full round the other 2 resting, then round for round for the whole 12 minutes, follow the leader style.

12/10 ski erg males/ cal bike erg females

8 alternating dumbell snatches@22.5/15kg

Directly into;

AMRAP 3: SCORE B

45 Toes to ring

Max Pullups

1 person working at a time.

Two scores

Amrap 12 - Total rounds + reps 

Amrap 3 - Total reps 

STANDARDS:

-Full round must be completed before the next partner touches the machine to start their round.

-Dumbell Snatches: Knees, hips and elbows must lockout at the top of each rep simultaneously before the dumbell returns down so both ends touch the floor. Reps must be alternating hands.

-Toes to Ring: Both feet much touch a ring to complete a rep, as well as both feet returning behind the vertical line of the rings at the bottom of the kip.

-Pullups: Each rep must start and finish with full extension of the arm, each rep completed with chin over the bar.

RX WORKOUT 2

AMRAP 12: SCORE A

1 person working the full round the other 2 resting, then round for round for the whole 12 minutes, follow the leader style.

10/7 cal echo bike 

7 barbell snatches@40/25kg

Directly into 

AMRAP 3: SCORE B

45 TTB

Max Bar Muscle Ups

1 person working at a time.

STANDARDS:

-Full round must be completed before the next partner touches the machine to start their round.

-Snatches: Knees, hips and elbows must lockout at the top of each rep simultaneously before the bar returns downwards for the next rep.

-Toes to Bar: Both feet much touch the bar to complete a rep, as well as both feet returning behind the vertical line of the rig at the bottom of a rep.

-Bar Muscle Ups: Full lockout of the elbows with the head inline or over the bar to complete a rep, arms must extend fully at the bottom of each rep, feet must not raise higher than the line of the bar during the kip phase.

Two scores

Amrap 12 - Total rounds + reps 

Amrap 3 - Total reps 

OPEN WORKOUT 2

AMRAP 12: SCORE A

1 person working the full round the other 2 resting, then round for round for the whole 12 minutes, follow the leader style.

12/10 ski erg males/ cal bike erg females

8 alternating dumbell snatches@22.5/15kg

Directly into;

AMRAP 3: SCORE B

45 Toes to ring

Max Pullups

1 person working at a time.

Two scores

Amrap 12 - Total rounds + reps 

Amrap 3 - Total reps 

STANDARDS:

-Full round must be completed before the next partner touches the machine to start their round.

-Dumbell Snatches: Knees, hips and elbows must lockout at the top of each rep simultaneously before the dumbell returns down so both ends touch the floor. Reps must be alternating hands.

-Toes to Ring: Both feet much touch a ring to complete a rep, as well as both feet returning behind the vertical line of the rings at the bottom of the kip.

-Pullups: Each rep must start and finish with full extension of the arm, each rep completed with chin over the bar.

WORKOUT 3

90 Wall Balls @ RX 30/20lb, OPENS 20/14lb

60 Synchro Bar Facing Burpees (2 People, 3rd is holding DBs)

30 synchro, single DB overhead alternating forward lunges @ RX 30/22.5kg, OPENS 22.5/15kg - (2 working 1 resting)

60 Synchro Bar Facing Burpees (2 People, 3rd is holding DBs)

90 Thrusters @ RX 50/35kg, OPENS 40/25kg

*1 person holding DBs at all times apart from during the synchro overhead lunges - @ RX 2x30/22.5kg, OPENS 2x22.5/15kg

*18 Minute Time Cap

STANDARDS:

-Wall balls: the rep starts with a full squat with hip crease below parallel, the ball must strike the target above the center of the again faster logo.

-Syncho Burpees: Both athletes need to start and finish the rep simultaneously with chest and hips on the ground, as well as jumping over the bar simulataneously. Stepping up/down into the burpee phase is allowed, but the take off must be a jump over the bar, no stepping.

-OH Lunges: Both athletes must hold the dumbell overhead, whilst simultaneously making contact with one knee on the ground in the forward lunge, before stepping backwards up to complete each rep at the same time, alternating legs each rep, switch arms as you please.

-Thrusters: A full squat is required to initiate each rep, hip crease below parallel, as well as full lockout of the knees, hips and elbows to complete the rep, the knees cannot re bend after the squat (no jerks), it must be one continuous motion out of the squat into the pushpress phase.

-DB hold: the dumbells must be held for the other athletes to be completing the remaining work.