This workout featured at our first Ashes of Fitness in London in June 2019
BY MY SIDE
WORKOUT TIME – 10 MINUTES
Notes:
- All 5 athletes can rotate however they want between the movements. Station 1 and 2 and 3 are running concurrently for the 10 minutes.
10 Minute AMRAP
Station 1 – As pairs
15 Sync American KBs (KB 32kg/20kg)
10 Sync KB Goblet Step Over (32kg/24kg) (24”/20”)
5 rope climbs
Station 2 – As pairs
10 Sync Alternating DB snatch (22.5kg/15kg)
15 Sync Dual DB STOH (22.5kg/15kg)
20 Sync Box Jump Over 24/20”
Station 3 – Max Metres Ski Erg
Both teams need to complete their station for a full round to be recorded. If one team finishes their station before the other, they cannot start the next round until the other team finishes. They can alternate on the ski erg as they wish
SCORE – TOTAL ROUNDS x SKI ERG METRES
(if a team is part way through a round when the time stops, the reps will also be counted – see below)
NB.1 rope climb = 4 reps