Competition Corner

23.2

Before you do the workout, read the instructions carefully..
Avant d'effectuer la séance d'entraînement, lisez attentivement les instructions..
RULEBOOK & SCORECARDS
RX
30 Calorie Row (Athlete A)
20 Sync Dumbbell Front Squats
10 Sync Dumbbell Box Step Overs
30 Calorie Row (Athlete B)
20 Sync Alt. Dumbbell Snatches
10 Sync Dumbbell Box Step Overs
30 Calorie Row (to share)
20 Sync Dumbbell Thrusters
10 Sync Dumbbell Box Step Overs
Dumbbell weight:
♂22,5 kg
♀17,5 kg
Box height:
♂60 cm
♀50 cm
ADVANCED
30 Calorie Row (Athlete A)
20 Sync Dumbbell Front Squats
10 Sync Dumbbell Box Step Overs
30 Calorie Row (Athlete B)
20 Sync Alt. Dumbbell Snatches
10 Sync Dumbbell Box Step Overs
30 Calorie Row (to share)
20 Sync Dumbbell Thrusters
10 Sync Dumbbell Box Step Overs
Dumbbell weight:
♂20 kg
♀15 kg
Box height:
♂60 cm
♀50 cm
REGULAR
30 Calorie Row (Athlete A)
20 Sync Dumbbell Front Squats
10 Sync Dumbbell Box Step Overs
30 Calorie Row (Athlete B)
20 Sync Alt. Dumbbell Snatches
10 Sync Dumbbell Box Step Overs
30 Calorie Row (to share)
20 Sync Dumbbell Thrusters
10 Sync Dumbbell Box Step Overs
Dumbbell weight:
♂17,5 kg
♀12,5 kg
Box height:
♂60 cm
♀50 cm
SCALED
30 Calorie Row (Athlete A)
20 Sync Dumbbell Front Squats
10 Sync Dumbbell Box Step Overs
30 Calorie Row (Athlete B)
20 Sync Alt. Dumbbell Snatches
10 Sync Dumbbell Box Step Overs
30 Calorie Row (to share)
20 Sync Dumbbell Thrusters
10 Sync Dumbbell Box Step Overs
Dumbbell weight:
♂15 kg
♀10 kg
Box height:
♂50 cm
♀40 cm
PARENT/KID
30 Calorie Row (Parent)
20 Sync Dumbbell Front Squats
10 Sync Dumbbell Box Step Overs
10 Calorie Row (Kid)
10 Sync Alt. Dumbbell Snatches
10 Sync Dumbbell Box Step Overs
20 Calorie Row (to share)
15 Sync Dumbbell Thrusters
10 Sync Dumbbell Box Step Overs
Dumbbell weight parents:
♂15 kg
♀10 kg
Dumbbell weight parents:
♂5 kg*
♀2,5 kg*
Box height:
♂50 cm
♀40 cm
* We recommend 5kg DB & Box 50 cm for age 10-12 and anything lower for age 6-9 (which is available in your box). Remember it is all about the fun!
*
Nous recommandons 5kg DB & Box 50 cm pour les 10-12 ans et tout ce qui est inférieur pour les 6-9 ans (ce qui est disponible dans votre boîte). N'oubliez pas qu'il s'agit avant tout de s'amuser!