GYMBOX Workout


Strap yourself in.  The Gymbox Arena will have 1 team per station workout out - meaning there will be 3 teams in the arena.  Each station is 5 minutes on and 3 minutes rest.  If you start on Station 1 you will then do Station 2 then 3. If you start on Station 2 you will then do Station 3 then 1 and so on.  You will obviously be the freshest on your first station so you need to put in a big shift on this one so you have a good chance of getting a great score.

STATION 1 - DEAD (WO)MAN HANGING

For the first 90 seconds of the workout, 4 athletes will hang from the rig frame.  The fifth athlete can sub on and off at any given time. If at any point there are less than 4 people hanging your team will lose 3 points.  When rotating hanging athletes, the resting athlete needs to be hanging on the rig before the other athlete drops or lose 3 points.

At minute 01:30, the team will run over to two pre-loaded barbells. 

Two athletes will complete 5 synchro deadlift reps - bar touching the ground and hips fully extended -  they will wheelbarrow push the bar to the other end of the track (approx 15m) and back again to the start where the next two athletes will complete their reps.  This will be continuous for the remaining time of the 5 min time cap.

Weights - Barbell deadlift weight for men is 90kg and women 50kg

SCORE = Complete synchro deadlift reps = 1 point + complete synchro push to the other side and back = 1 point, minus 3 points for any hang drops

 

STATION 2 - STEP TO THE ROWER

Each team will have two 20 inch boxes and two rowers - so two 'lanes'.  Two athlete's will start on the horn and will perform 10 kettle bell weighted box step overs - 2 feet on the floor, 2 feet on the box, 2 feet on the floor.  They will then put the kettle bells down and run to a rower where they will row for 10 calories.  At the end of the 10 calories, the judge will raise their hand signifying that the next athlete in that 'lane' can start the box step overs. 

Weights - men will be carrying 2 x 16kg KBs and women 2 x 12kg kettle bells

The athlete waiting is allowed to pick up the kettle bells before their teammate finishes the row but has to keep both feet on the ground until judge raises their hand once the 10cals has been hit.

For mixed teams, one lane will be assigned to either male or female athletes and they must stay in their respective lanes

SCORE - 1 full round = 20 points

(1 box step over = 1 point, 1 rowing calorie = 1 point)

 

STATION 3 - REV THAT ENGINE

This workout is a combination of a chipper and all out engine.  Each team has access to - 

  • 2 x assault bikes
  • 2 x ski ergs

2 athletes will start - one on ski erg and one on assault bike and begin collecting calories, the other 3 members will work together to complete the following chipper:

  • 9 Rope Climbs (or scaled is 5 burpees for every rope climb that can't be completed, burpees are chest and hips to floor, stand up, hips fully extended and knees locked out)
  • 63 Wall Balls (10ft high) – 3 different athletes must do 21 wall balls each. Ball must touch the target and then athlete catches. Before the ball is thrown again the athlete must squat with the ball in their hands and with hips going below knees. 
  • 36 SynchroAbMat Sit-ups – 3 people in synchro. Hands must touch ground behind head and shoulders touch the ground.  All 3 athletes must touch med ball in the middle in unison.  Athletes will be in a 'star' shape around one med ball.

Weights - wall ball weights are 9kg for men and 6kg for women. (Mixed teams will have access to both, but only one can be used at any time)

The above must be done in order i.e. wall balls can't start until rope climbs are fully completed and so on.  Will be one rope and one wall ball per team.  

You may sub in and out of the chipper at any given time to relieve an athlete on the assault bike or ski erg.

As soon as athletes have finished all movements in the above chipper, the other two machines (1 assault bike and 1 ski erg) are “unlocked" for the team and they may now all begin working on the machines, swapping in and out as you please with the 'resting' athlete.

SCORE = CALORIES ON ALL 4 MACHINES

 

THIS IS A GAME OF INCHES, REPS, SECONDS, CALORIES  - STRATEGY PLAYS A HUGE PART ON MAXIMISING OUTPUT IN THESE WORKOUTS  - GET PLANNING WITH YOUR TEAM.
 

FOR THE ATHLETE WITHIN