SUMMER 'HOME TURF' 2020 WORKOUT - REWIND

Rewind

  • 12/10 Cal Air/Assault Bike
  • 8 Burpee Box Jump Overs (BBJO) 24"/20"
  • 4 Deadlifts
  • 50 x 20m farmers carry lengths
  • 4 Deadlifts
  • 8 BBJO
  • 12/10 Cal Air/Assault Bike

SCORE = FOR TIME

TURF GAMES TEAM TIME (Mixed Team*) = 10min 56sec 

RULES

Layout - the bike will be on the start line then the box 3 metres away and the deadlift bar 3m from the box.  The objects being used for farmers carries are at the far end of the track, either 20m or 10m away from the bike.

Weights - M/F

Elite Deadlift - 100/60kg
Everyday Deadlift - 80/50kg

Elite Farmers - 2 x 32kg/24kg KBs or DBs
Everyday Farmers - 2 x 28kg/20kg KBs or DBs

If you have a 20m track - one length up is 1 lap - up and back is 2. If you have a 10m track - up and back is 1 lap

This is a 'waterfall' style workout where athletes will follow each other through the movements.

All Athletes must start behind the bike. On go, Athlete 1 will complete the required calories.  Once Athlete 1 finishes on the bike, they move immediately to the BBJO while Athlete 2 starts on the bike.  Once Athlete 1 finishes the BBJO and deadlifts, they move straight to the end of the track and can start chipping away at the farmers carry lengths. 

As Athlete 2, 3 etc complete the 3 movements, they make their way to the farmers carries - ALL athlete must be at the same end.  Athletes may sub in and out of the farmers as they wish as athletes join.

Once all 50 lengths are complete, athletes will then 'waterfall' back through the 3 movements but in reverse, so deadlift, BBJO and finish on the bike.  Athletes can go through in any order but cannot move onto the next movement until the athlete in front has finished their reps. Your time stops when the fifth athlete finishes on the bike.

STANDARDS

BBJO - VIDEO HERE

BARBELL DEADLIFT - VIDEO HERE