Competition Corner

21.3 - Watch On, Stop On.

RX WORKOUT EXAMPLE ABOVE IN VIDEO.... PLEASE SEE DESCRIPTION BELOW FOR REPETITIONS, LOADING AND MOVEMENT STANDARDS SPECIFIC TO YOU!
FOR COLLECTIVE MAXIMUM REPETITIONS OF SINGLE UNDERS (SKIPS) ACROSS THE 4 ROUNDS:
4 x 4min (AMRAP) As Many Reps As P
ossible of:
30 Ab Mat Sit Ups
25 Air Squats
15 Press Ups
* 10 of the chosen Dumbbell movement
(This changes each round)*
In the remaining time of the 4min window - perform maximum repetitions of Single Unders (Skipping)
*****REST 4 MINS BETWEEN EACH ROUND*****
*Dumbbell Movements:
Round 1 -
10 x Double Dumbbell Deadlift
Round 2 -
10 Double Dumbbell Hang Power Clean
Round 3 -
10 Double Dumbbell Shoulder to Overhead
Round 4 -
10 Double Dumbbell Clean and Jerk
Dumbbell Weight
Weight of Dumbbells
Scaled –
Male 2 x 15kg, Female 2 x 10kg
Over 50’s Scaled
– Male – 2 x 10kg, Female 2 x 7.5kg
EXERCISE SUBSTITUTIONS
If you do not have access to a skipping rope, you may perform jumping jacks instead. The standard for these - the hands must touch above the head with the legs wider than shoulder-width apart, then arms return to the sides with the legs together.