Saturday, 05/12/20

Saturday, 05/12/20

Heats will start at 6am with a 10 minute break between each one. All members are welcome to turn up and do the workout just like any other Saturday but the rowers will be reserved for those nominating to compete.


The final morning heat begins at 9.20am. I will also be opening the gym at 5pm with the last heat starting no later than 6pm.


Lifters – the work will be written on the board but Kris will be helping with the judging through the morning.


If there is a rower available but you have not nominated to compete you are welcome to use it on a first in best dressed basis, otherwise sub the 12 Calories per round with any other movement e.g. 12 Burpees, 12 Wall Balls, 12 Calories on the bike etc.




AMRAP in 15 minutes:


12 Calorie Row


Then each round choose two of the following options:

12 Shoulder-to-Overhead

12 Power Cleans

12 Front Rack Lunges (L+R = 2)

12 Pull-Ups

12 Lateral Burpees (over the barbell)


Level – Kgs, Pull-Ups

1 – 30/20, Jumping C2B

2 – 45/30, Standard

3 – 62.5/45, C2B


– The athlete must nominate which options they are choosing each new round during the row. It can be the same two options throughout the workout or a different combination every round. You must complete all 12 reps of the first chosen movement before moving on to the second one.

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