Competition Corner

2-2-2-3

INDIVIDUAL EVENT 4: “2-2-2-3”
Day/Time
: Sunday AM
Location
: Court
DESCRIPTION
Three 2-minute rounds and one 3-minute round with one minute rest between each of:
45 Double unders
10/7-calorie Row
Max-reps of burpee box jump overs
Pro/Rx - 30/24” box
Rx/Open/40+/Teen - 24/20” box
SCORING
100 pts. Available. Score will be the total # of BBJO’s completed.
WORKOUT FLOW
On the call of 3, 2, 1, - GO! Athletes will begin on their first 2-minute interval starting on double unders. Once all the DU reps have been completed, they will move to the row station. Once the required reps have been done on the rower, they will move to the final station of burpee box jump overs, where they will get as many reps as possible in the remaining time of the interval. They will get a 1-minute rest before repeating two more 2-minute intervals and a final 3-minute interval in the same fashion.
MOVEMENT STANDARDS
Double unders - The rope must pass beneath the feet twice for each rep to count.
Calorie row - Athletes will be required to reset their rowers each round. Damper can be set any way. Athletes will stay on rower until 10/7 is displayed.
Burpee box jump overs - Athletes will touch their chest in front of the box, get to their feet, and get over to the other side. Athletes may jump or step on the box,  or jump completely over the box. If jumping or stepping on the box, both feet must touch the top of the box.