Team Corporate Workouts (Day 1)

Heat times DAY1


Event 1 > HALF MARATHON

For time, as a team run 21,000m…

In order,

Athlete 6, run 6km

Tag Athlete 5, who will then run 5km

Tag Athlete  Athlete 4, who will then run 4km

Tag Athlete  Athlete 3, who will then run 3km

Tag Athlete  Athlete 2, who will then run 2km

Tag Athlete  Athlete 1, who will then run 1km.

Note: Athletes MUST have their team number and distance printed in vivid on their arm. (i.e Team number Rx03, athlete X decides they will run the 5km block. They will therefore have R03-5 printed on their arm)

 

Event 2 > SYNCRO CAPACITY LADDER

As a team (rotating as M/F pair), complete for time…

(20min Cap)

96 Syncro Burpees

96 Syncro Situps

96 Syncro Ground to Overhead @40/30

48 Syncro Dumbbell Snatch @15/10kg

48 Syncro Dumbbell Goblet Squat @30/22.5kg

Flow

The competitors will start standing behind the start line. On the sound of 3,2,1… go, competitors move forward to begin their Syncronised Situps. Competitors may tag out in an Indian style format. They must continue this format throughout the workout. During the Pullups and Ttb team members may tag in and out in any order. However, during the P.Snatch an Dumbbell work you will be required to remain in your same pairs for the duration.

Event 3 > MONIQUE MEETS CONCEPT2

As a three complete for time…

(Cap 24mins)

30/22 Calories each

30 Squats with Monique

30/22 Calories each

25 Squats with Monique

Run to finish.

Immediate following, the remaining three team members complete for time…

30/22 Calories each

20 Squats with Monique

30/22 Calories each

15 Squats with Monique

30/22 Calories each

10 Squats with Monique

30/22 Calories each

5 Squats with Monique

Run to finish.

Flow

The competitors will start standing behind the start line On the sound of 3,2,1… go, three of the teams competitors will move forward to their chosen apparatus and complete 30/22 Calories. Once complete they will move forward and complete 30 Worm Squats, and more the worm forward to the next allocated section. They will then move back to the apparatus and again complete 30/22 Calories. Once complete they will again move to their worm this time completing 25 Worm Squats. Once complete they will move their worm forward before running to the finish. Once they cross the finish line the remaining teams competitors will move to their apparatus and complete the remainder of the workout in the same format. Squats will decrease by 10 reps each round. To complete the workout competitors will finish with the team complete and the Worm over the finish line.