Competition Corner

"TRB"

Pyromania 8
Workout 3 *at Confederation park Rosemount community center.
"TRB" (Thrusters/Row/Bike)
20min AMRAP
60 dumbbell thrusters 50/35 35/20 switching every 10 reps
120 calories row switching every 20 reps
Bike laps (the circuit is broken into 4 quarters, each quarter equals 1 rep. 1 full lap is 4 reps, athletes switch every lap)
Your score is the total number of bike laps/reps completed
**We will bring 6 hard tail 16 speed bikes with helmets but if you have your own bike/helmet and prefer to use them, bring them. As long as it doesn't give you an obvious advantage. We have 5 large frames and 1 medium.
At 3,2,1 GO! Athlete one (any athlete) will perform 10 dumbbell thrusters, once the last rep is completed (dumbbells at lockout overhead), athlete two can start his/her set of 10 thrusters. Alternating every 10 reps until you complete 60 reps total. Then, athlete one will hop on the rower and row 20 calories. Switching every 20 calories until you complete 120 calories. Then one athlete will hop on a bike and complete a full lap of the circuit. The circuit is on grass with a few turns. Nothing technical. After some testing, we found that most can complete a full lap between 1 minute to 1 minute 30sec. That's with a solid effort. Best would be to set the bike seat at a height that doesn't require any adjustments between the 2 athletes. That being said, adjusting the seat is literally a 2sec thing. It's no different than changing the seat on an air bike. Every team will have their own lane assignment and the transitions will happen there.
Reminder that we will be away from the gym. The location is the Rosemount community center in Confederation park. There's plenty of parking. We will be there around 8am to set everything up. Athlete briefing at 8:30 with the first heat starting at 9am. We will be done at 11. Workout 4 starts at 12. There will be a slight overlap by the time the last heat finishes and the heat 1 for workout 4 starts.
Attached is a map of the circuit