Wod #2

This one is a gassy little AMRAP that has you doing each part individually.  There is no scaling – because you don’t need it!

Remember you are essentially competing against people in your own age bracket when doing the workout – but your joint score gets submitted to your Average Age division.

YOU GO / I GO –  4 x 3 min AMRAP

AMRAP in 3 mins

7 cal Row

2 x 5m / 2 x 16ft Walking Lunge

P1 completes this, then rests while P2 completes

Then:

AMRAP in 3 mins

10 x 5m / 10 x 16ft Shuttle Run

10 Burpees

P1 completes this, then rests while P2 completes

 

DOWNLOAD SCORE SHEET & MOVEMENT STANDARDS HERE

 

MOVEMENT STANDARDS      WOD # 2

YOU GO / I GO –  4 x 3 min AMRAP

AMRAP in 3 mins

7 cal Row

2 x 5m / 2 x 16ft Walking Lunge

P1 completes this, then rests while P2 completes

Then (immediately following):

AMRAP in 3 mins

10 x 5m / 10 x 16ft Shuttle Run

10 Burpees   (athletes under 50 years = 6inch jump height, athletes over 50 = 4 inch jump height)

P1 completes this, then rests while P2 completes

 

GENERAL RULES

  • A clock should be set for 4 x 3 min rounds continuous – there is no changeover time allowance.
  • Rowers can be set at any damper level.
  • Any athlete can reset the rower display back to 0.
  • Markers should be set clearly marking the start and finish of a 5m (or 16ft equivalent) length
  • Lunges – athletes must start from behind the first marker and travel beyond it to complete 5m, they then turn around and return to beyond the start marker complete the full 10 m (or 16ft equivalent) requirement.
  • Shuttle runs – athletes must start from behind the first marker and run to the second marker and touch the ground at this point.  This represents 1 stretch.  The return journey marks the second stretch and so on.
  • Athletes may run straight through the first marker only at the start and finish of their 10 x 5m /  10 x 16ft shuttles.  At all other turnarounds they must touch the ground at the markers.
  • Burpees – at the top of the movement the athlete must touch a marker 6 inches (under 50 years old) or 4 inches (if over 50 years) above their fingertip height when they are standing at full extension with arms reaching above them.  The required height may be marked by a bar, ring or point marked on a wall.
  • Athletes are required to touch the marker at the top of the movement with one hand (they may also use a two handed touch if they prefer)
  • Scoring:          1 x cal rowed = 1 point

1 x 5m / 16ft length of lunges = 1 point

1 x 5m / 16ft length shuttle run = 1 point

1 x burpee = 1 point

 

Score sheet will make this clearer

 

DOWNLOAD SCORE SHEET & MOVEMENT STANDARDS HERE

 

MOVEMENT STANDARDS AND EVENT INSTRUCTIONS:

A clock should be set for 4 x 3 min rounds continuous – there is no changeover time allowance.

Athletes should set their marker for the Burpees prior to event beginning.

P1 starts seated at the back of the rowing machine (legs fully extended).  Handle is in holder.  At GO the athlete can pick up handle and begin.

As soon as athlete has reached required calorie count they may exit the machine and begin lunges.

Rower must be reset back to 0 prior to athlete returning to the machine.  Any person can reset the rower.

As soon as the clock indicates 3 minutes has passed the next athlete may begin their round.  There is no requirement to tag.

If P1 is still on the rower when their 3 min time is up the judge should note their calorie count.  The rower must be reset back to 0 prior to P2 beginning their row.

Athletes cannot assist each other into or out of the rower.

If P1 is in the Lunge phase towards the end of their 3 min round and will not get back to the rower, P2 can get onto the rower ready for their 3 mins to begin.  They must remain seated at the back of the rowing machine (legs fully extended), handle in holder, until the clock indicates the change in athlete.

Any athlete not fully completing a 5m (or 16ft equivalent) lunge or shuttle length at the end of their time, will not include that length in their score.

Workout finishes when the clock signals the 4th 3 min round has expired.

Athletes scores are added together and the team total is submitted as your team score.

ROW

Any damper setting is permitted

Athlete must remain in the seat, holding the handle until the entire calorie count has been reached.

Athlete must exit machine with no assistance.

Machine must be reset back to 0 before athlete can begin next row phase

Any athlete is permitted to reset machine

WALKING LUNGES

Athlete begins behind the first marker with feet together.

Athlete must step forward into the bottom of the lunge and up to full extension on each step.

There is no requirement for the athlete to bring feet together at the top of each lunge  ie. The athlete may step through as long as their body comes to full extension (knees and hips open) at the top of each lunge.

In each lunge the back knee must touch the ground (allowances will be made for age or injury related ROM issues but only for athletes absolutely requiring it).

Any athlete being No Repped for any reason ie. Back knee not touching ground, or athlete not coming to full extension at the top of the movement, will have to repeat the rep – this means they will have to take a step backwards and repeat the rep, they may restart with any leg.

Athletes must go past the finish marker before turning around to begin the return journey

Only fully completed 5m (or 16ft equivalent) lengths will count towards points.

SHUTTLE RUNS

Athlete must start each run from behind a marker.  They may start at any end as long as they are behind a marker.

Run begins when athlete passes the first marker.

Athlete is required to touch ground at each end, except at start and end of their run.

Only fully completed 5m (or 16ft equivalent) lengths will count towards points.

BURPEES

At the bottom of the position the Athletes chest and hips must touch the ground.  At the top of the movement, one hand must make contact with the target set at the required height above max reach.

If the athlete misses the target, they may re-jump to complete the rep without dropping back to the ground.

The use of a sprung floor is prohibited.

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