Not Your Average Joe’s 3 workouts are released!

Not Your Average Joe’s 3 Team Workouts

Overall Scoring will be placement based.  1st = 1pt, 2nd=2pts, etc.  Lowest combined points will determine final placement.

  •  10am – Briefing
  • 10:30 Start Time

Workout 1&2 (10 min time cap)

2000m row

Thrusters 75/55

  • Athletes must stay in order on the rower.
  • Both Workouts are completed when the 2000m row is completed
  • While a team member is rowing the remaining 3 members will alternate on thrusters
  • Max combined reps thrusters will count as a 2nd workout score
  • Any order on the thrusters
  • Must squat below parallel or to a ball if having form problems.
  • Finish in lockout position overhead

Workout 3  (10 Minute Time Limit)

Combined 2 Rep Max efforts

  • All Team members must complete 5 burpees before every attempt on the barbell
  • Team mates must lift in order
  • The team member must announce the weight they are attempting
  • Each team will have a mens and womens bar
  • Each team will have 4-45’s, 2-25’s, 2-15’s, 2-10’s, 2-5’s and 2-2.5’s
  • Two Team members need to Snatch
  • Two Team members need to C&J (announced before start)
  • Score is all 4 team members combined heaviest doubles

Standards

C&J- Weight must touch shoulders durning movement

Snatch – Ground to Overhead and come to a final lockout position.

 

Workout 4

Team Sprint Relay (Heats every 5 Minutes)

4 sprints each /  50 yard sprint relay

  • Each team will have one baton
  • Baton needs to be passed to next team member to complete their leg of the relay
  • Athletes must stay behind the start line to receive the baton handoff
  • Athletes must cross the turn around line with both hands and feet
  • If the line is not crossed athlete must return to the line and cross it to continue

Workout 5

AMRAP in 6 min Relay

  • 10 Pushups
  • 10 KB Swings
  • 10 Box jumps

Each Team Member completes 10 reps each of an exercise one at a time before moving on to the next exercise. Repeat rounds until time is up.

Standards

Pushups – full range / arms lock out at top/ chest to deck

KB Swings – Full lock out overhead/ arms straight/ press standards for lockout

Box Jumps – Full extension with control at top of box

Score is total reps completed

 

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