Competition Corner

4. Only 320 to Go

WORKOUT 4 - Only 320 to Go
320 Reps to go before you get to celebrate finishing another fantastic Capital Fitness Challenge !!
For time - 18 Min Cap
120 / 90 – Cals Rower
80 – Deadlift 80kg / 55kg
(scale 60/40)
60 – Synchro Burpee onto plate
40 – Pull-Up
(scale = Ring Row)
20 – HSPU
(scale 1= AbMat scale 2=HRPU)
For all movements except for the burpees, 1 person is working while your partner is performing a 'dead hang' on the pullup bar. Any reps done when you partner is not hanging will not be counted !
Burpees are synchro and BOTH athletes must finish the rep standing on their weight plate AT THE SAME TIME for it to count.