“The Dead End”

The Summer Team Throwdown Workout 2 is call “The Dead End” and is as follows:

RX Division:

For time, complete 2 rounds of:

Station 1: 50 double-unders

Station 2: 20 dumbbell power snatches (50#/30# for women) alternate each arm

Station 3: 20 burpees, finishing with a jump onto bumper plates stacked 7″ high

Station 4: 20 overhead lunge steps (45#/35# bumper plate for women)

Each of the 4 team members will start at a different station and complete the required number of repetitions.  Once all 4 team members are done, they will rotate.  Once the entire team has completed 2 full rounds, they will immediately proceed to the deadlift portion of the workout:

80 deadlifts as a team to finish the workout (205#/135# for women)

Teams will have an empty 45# barbell, and taking their bumper plates from the overhead lunges and the burpees, they will load their barbell with the appropriate men’s or women’s weight AND collars.  Every team member must do a minimum of 10 repetitions and team members must complete a minimum of 10 repetitions before switching.  For instance, team member # 1 could do her first 10 reps, then switch with team member # 2 that does 15 reps.  Team member # 1 could deadlift again so long as she does no fewer than 10 repetitions before switching.

Almost RX Division:

For time, complete 2 rounds of:

Station 1: 40 double-unders or 160 single-unders

Station 2: 20 dumbbell power snatches (45#/25# for women) alternate each arm

Station 3: 20 burpees, finishing with a jump onto bumper plates stacked 6″ high

Station 4: 20 overhead lunge steps (45#/25# bumper plate for women)

Then 80 deadlifts as a team to finish (185#/135# for women)

Same coordinating instructions as apply.

Beginner Division:

RX Division:

For time, complete 2 rounds of:

Station 1: 30 double-unders or 120 single-unders

Station 2: 20 dumbbell power snatches (30#/15# for women) alternate each arm

Station 3: 20 burpees, finishing with a jump onto bumper plates stacked 5″ high

Station 4: 20 overhead lunge steps (35#/15# bumper plate for women)

Then 80 deadlifts as a team to finish (115#/75# for women)

Same coordinating instructions as apply.

We will be posting a video demonstrating the workout and movement standards tomorrow.  

 
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