BOTB2020_Workout_5

ROUGH SEAS – V4 (Scaled)

IN PAIRS OF 2 – MM & FF*

Athlete 1: 2km Row for Time

Athlete 2: AMRAP 8:

6 Devils Press (2 x 20kg  / 10kg)

12 D/bell Step Overs (60cm / 50cm)

24 Single Unders

SWOP at 9 Mins (male team) / 10 mins (female team)

 

*Male and Female pairs must be filmed separately (thus can do workouts at different times)

 

ROUGH SEAS – V4 (RX)

IN PAIRS OF 2 – MM & FF*

Athlete 1: 2km Row for Time

Athlete 2: AMRAP 8:

6 Devils Press (2 x 25kg  / 15kg)

12 D/bell Step Overs (60cm / 50cm)

24 Double Unders

SWOP at 9 Mins (male team) / 10 mins (female team)

 

*Male and Female pairs must be filmed separately (thus can do workouts at different times)

MOVEMENT STANDARDS

NB – Completed score sheet has to be showed at the end of the workout (in focus) to the camera in order to validate your score Judges need to make 100% sure of standards as teams will be penalised after video submission if movement standards were not achieved and the rep was given.

Rowing: 

  • male athletes have 9 minutes to complete row and then change over to partner at 9 min
  • female athletes have 10 minutes to complete row and then change over to partner at 10 min
  • rower must be set to count down the distance of 2000m so that correct finishing time gets captured
  • NB judge needs to check rower time after athlete A gets off and reset rower for athlete B
  • handle must be replaced back in the cradle at end of the row

AMRAP 8:

  • simultaneously to athlete A on rower,  athlete B completes amrap for 8 minutes.
  • Athlete then rest until 9 min(for males) or 10 min(for females) to changeover and repeat with athlete B on rower and athlete A doing amrap.

Devil’s Presses:

  • On push up, chest has to touch the floor (and not rest on dumbbells)
  • Any ground to overhead movement will be allowed (snatch / clean & jerk) to get weights overhead
  • Athlete needs to show full extension of arms, hips and knees with head through with weights overhead before bringing the weights down for next rep

Dumbbell Box Step Overs: 

  • Both feet must touch box on step over
  • Do not have to show extension on top of box

Double Unders

  • Skipping rope must pass under the feet twice for every repetition to count

SUGGESTED FLOOR SETUP

SCORE SHEETS - MUST BE USED