This past Saturday we had an awesome group of about 30-40 people come in to do an awesome team workout; the weather was nice and the group was motivated.
Teams of 3
(3 stations) 1/400m run 2/BB hold in Rack Position (M-135lb, W-95lb) 3/Tire Flip (AMRAP)
Note: each member will rotate through 2 times per station
How it works:
Team member (“TM”) 1 runs 400m as fast as possible (this is the time duration) while “TM” 2 holds the barbell in the rack position and while “TM”3 flips the tire. “TM”1&2 will continue to hold and tire flip while “TM”1 runs. When “TM”1 returns the team will rotate stations: “”TM”1 goes to BB hold, “TM”2 goes to tire flip, “TM”3 goes to 400m run. Each person will do each station 2 times.
Upon each team completing workout 1 they will rest 5 minutes then begin workout 2
(3 stations) 1/500m row 2/Arm support (Top position of a dip) 3/Squat Thruster (AMRAP) (M-95lb, W-65lb)
Note: Each team member will rotate through 2 times per station
How it works:
Team member (“TM”) 1 rows 500m as fast as possible (this is the time duration) while “TM” 2 holds the Arm Support and while “TM”3 performs Squat Thrusters. “TM”1&2 will continue to hold and Squat Thruster while “TM”1 rows 500m. When “TM”1 finishes the team will rotate stations: “”TM”1 goes to Arm Support hold, “TM”2 goes to Squat Thruster , “TM”3 goes to 500m row. Each person will do each station 2 times.
*The goal AS A TEAM is to get as many Tire Flips/Squat Thrusters as possible and each Flip/Thruster is worth 2 sec. off the total time to complete.
*If the BB is dropped or “TM” drops from the dip bar prior to the “TM” returning from the run/row the “TM’s” holding and Tire Flipping/Squat Thruster will perform 3 burpees then resume the hold and Tire Flipping/Squat Thruster once the BB is back in the rack position.
*Each person does each station 2 times rotating after each station.
*18min time limit to complete as a team
A few shots from the workout, what an awesome group of people.