F/070225 Workout

EVENT 1: For Time

Rx Version:

1st Person: Bar Hold (80kg)

2nd & 3rd Persons: 10 Synchronized Burpees

After 10 burpee, one person switches to holding the bar. The cycle continues until 100 burpees are completed.

Scaled:

Bar Hold: 50kg

Burpees: Regular burpees but allowing stepping back instead of jumping

After 10 burpee, one person switches to holding the bar. The cycle continues until 100 burpees are completed.

Beginner:

Bar Hold: Holding a 30kg barbell

Half Way Burpees

Reps: Reduce total burpees to 60, switching every 6 reps

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EVENT 2: Max Synchronize Toes to Bar

Rx:

Time Cap: 8 Min

Max synchronized toes-to-bar

Scaled:

Knee to Elbows

Maintain synchronization but allow slight range-of-motion differences

Beginner:

Hanging Knee Raises or Sit-ups

Time cap:6 minutes