Competition Corner

21.5 - "Action Stations"

FOR TIME:
50 – 40 – 30 – 20 - 10
Calorie Row
&
5 – 10 – 15 – 20 - 25
Dumbbell Thrusters
Dumbbell Weight
Rx -
Male – 2 x 20kg, Female – 2 x 10kg
Over 50’s Rx –
Male 2 x 12.5kg, Female 2 x 7.5kg
KEY NOTE for Rx Males -
If you realise the weight is too heavy for you to perform the DB Thrusters when warming up, then select a lighter but challenging DB load. If at Sea, ask your PT to annotate that you scaled the workout on their database or send your name/category, score and weight used to
paul.ormston726@mod.gov.uk
where an appropriate time penalty will be added prior to submission of your workout score.