Workouts Winterspelen

De top 20 uit elke divisie wordt uitgenodigd voor de live Winterspelen. Hier vind je alle informatie die je nodig hebt.

atleet boxjump winterspelen nationals

Workout 1 & 2

Workout 1 en 2 worden achter elkaar uitgevoerd. Op workout 1 en 2 zit een vier minuten cap en twee minuten rust tussen de workouts.

Workout 1 Workout 2
Platinum 30/20 cal assault bike
20 thrusters 40/30kg
20 Toes to Bar
20 Wall Balls 9/6kg
20 Box Jump Overs 30/24in
Gold 30/20 cal assault bike
18 thrusters 40/30
20 Toes to Bar
20 Wall Balls 9/6kg
20 Box Jump Overs 30/24in
Silver 30/20 cal assault bike
16 thrusters 40/30
20 Toes to Bar
20 Wall Balls 9/6kg
20 Box Jump Overs 24/20in
Bronze 25/17 cal assault bike
16 thrusters 35/25
10 Leg Raises
10 Toes to Bar
20 Wall Balls 9/6kg
20 Box Jump Overs 24/20in
Iron 25/17 cal assault bike
14 thrusters 35/25
20 Leg Raises
20 Wall Balls 9/6kg
20 Box Jump Overs 24/20in
Teens – 45 single unders OR 15 double unders
– 6 leg raises
– 45/15
– 6 leg raises
– 45/15
– 5 pullups
– 45/15
– 5 pullups
– 45/15
– 4 chest to bars
– 45/15
– 4 chest to bars
– 45/15
– 3 bar muscle ups
– 45/15
– 3 bar muscle ups
AMRAP 4
10 Sit Ups
10 Wall Balls 6/4kg
10 Box Get Over 24/20in

 

Workout 3

Complete as many rounds and reps as possible in 8 minutes of

Platinum Gold Silver Bronze Iron
1 Squat Clean 100/65kg
5/3 Bar Muscle Ups
20 Rhino Rope Double Unders
1 Squat Clean 90/55kg
10 Chest to bars
30 Double unders
1 Squat Clean 80/50kg
8/6 Chest to bars
20 Double Unders
1 Clean 70/45kg
5/3 Pull Ups
15 Double Unders of 60 Singles (4=1)
1 Clean 50/35kg
10 Ring rows
40 Single Unders

 

Workout 4

Four rounds for time – Timecap 10 minutes
– 8 Shuttle Sprints
– 8 Double Dumbbell Push Press
– 4 Double Dumbbell Burpee Double Box Step Overs 24/20”

Platinum & Gold 2×22,5/15kg
Silver 2×15/9kg
Bronze 1×22,5/15kg
Iron & Teens 1×15/9kg

 

 

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