Competition Corner

4 Shot Espresso

RX: 4 x 4min Rounds
50 Double Unders
30 Toes-To-Bar
30/20 Calorie Row
Max Synchro Dual DB Thrusters 22.5/15kg
Intermediate: 4 x 4min Rounds
40 Double Unders
20 Toes-To-Bar
30/20 Calorie Row
Max Synchro Dual DB Thrusters 15/12.5kg
Scaled: 4 x 4min Rounds
75 Single Skips
30 Hanging Knee Raises
30/20 Calorie Row
Max Synchro Dual DB Thrusters 12.5/8kg
Workout Flow
On “3, 2, 1… go!”, athletes will have 4 minutes to complete the required work, splitting reps however they choose:
Double Unders / Single Skips
Toes to Bar / Knee Raises
Calorie Row
In the remaining time within the 4-minute window, athletes will complete as many synchronised Dual Dumbbell Thrusters as possible.
At the completion of each 4-minute interval, teams will move directly into the next round. Athletes will complete 4 total rounds.