ERGSHOOT - NORTHERN THROWDOWN SAME SEX PAIRS

BikeShoot Workout: Northern ErgShoot Throwdown

Format: 5 Rounds of 2:00 Work / 1:00 Rest

Objective:

same sex pairs alternate between cycling on the Concept2 BikeErg and precision shooting to accumulate the maximum number of metres over 5 rounds.

Workout Flow:

1. Structure:

• The workout alternates between 2:00 of work and 1:00 of rest for a total of 5 rounds.

• Athletes follow a You-Go-I-Go (YGIG) format: YGIG shooting, then YGIG cycling for max distance.

2. Shooting Intervals:

• Shooting occurs at a 5-metre distance at the start of every 2:00 work interval.

• At least one athlete per pair must achieve 1 green light at the start of each interval before they can begin accumulating metres on the BikeErg.

3. Bike erg Intervals:

• Once 5 green lights have been achieved, or 50s timeout has occurred, bike erging can then commence.

4. Rest:

• During the 1:00 rest period, both athletes prepare for the next round.

Scoring:

• Teams are scored based on the total number of metres accumulated over all 5 rounds.

• Shooting accuracy impacts the amount of time available for cycling during each 2:00 work interval.

Laser Run Workout: ErgShoot National Throwdown

Format: Relay-Style – For Time

Objective:

Same Sex pairs alternate between running intervals and precision shooting until each athlete completes 2x400m runs. This high-intensity workout tests teamwork, endurance, and shooting accuracy.

Workout Flow:

1. Starting the Relay:

• Athlete 1 starts on the 0:00 by shooting to achieve 5 green lights at a 10-metre distance.

• Once completed, Athlete 1 runs 400m.

2. Transition:

• Upon returning from the run, Athlete 1 shoots again to achieve 1 green light before passing the pistol to Athlete 2.

3. Athlete 2’s Turn:

• Athlete 2 achieves 4 green lights from the initial round, or time out at 50s, runs 400m, and upon return, shoots for 1 green light before passing the pistol back to Athlete 1.

4. Repeating the Sequence:

• This sequence continues until both athletes have completed 2x400m runs each.

5. Finishing the Workout:

• The workout ends when Athlete 2 completes their final 400m run.

Scoring:

• Teams are scored based on their total time to complete the sequence.

• Accuracy impacts the overall time as missed shots result in extended shooting intervals.

Key Notes:

• Teamwork and seamless transitions are critical for success.

RowShoot Workout: Northern ErgShoot Throwdown

Format: For Time – 15:00 Time Cap

Objective:

Same sex pairs work together in a You-Go-I-Go (YGIG) format to complete the required rowing distance while incorporating precision shooting.

Distances:

• Junior: 2.125km

Workout Flow:

1. Shooting Intervals:

• Shooting occurs at a 5-metre distance every 3 minutes (on the 3:00, 6:00, 9:00, and 12:00 marks).

• At least one athlete per pair must achieve 1 green light at each interval before resuming rowing.

2. Rowing Intervals:

• Athletes alternate on the Concept2 RowErg in a YGIG format.

• Only one athlete rows at a time while the other rests or prepares for shooting.

3. Completion:

• The workout finishes when the team reaches the total distance.

• If the team does not complete the required distance within the 15-minute time cap, their score is the total metres rowed.

Scoring:

• Teams are scored on their time to complete the distance or metres accumulated within the time cap.

• Shooting accuracy impacts overall performance as missed shots extend transition times.

Notes:

• Smooth transitions and communication between partners are essential to optimise rowing and shooting efficiency.

• Shooting accuracy can provide a significant advantage by minimising time spent at the shooting station.