Friday is the Next testing day. Im forseeing an olympic lift and .......1600m. Comment below what you think we will be doing? 

WORKOUT OF THE DAY

BEYOND RXD

Buy In: 2min Max Candlesticks

15 Parallete Pass Throughs
10 Over/Unders
3 Rounds

Buy out: 2min Max Weighted Situps

RXD

Buy In: 2min Max Candlesticks

15 Parallete Pass Throughs
10 Over/Unders
3 Rounds

Buy out: 2min Max Weighted Situps

FITNESS

Buy In: 2min Max Candlesticks

10 Kick Backs
8 Over/Unders
3 Rounds

Buy out: 2min Situps

 

Scoring

Time taken to complete – Total (Candlestick reps + Situp Reps). Everyone will start together for the first 2min, but for the last Buy Out, you will need to keep track of your own 2min. This starts as soon as you complete the 3 rounds of the Couplet.

If some took 11min to complete the whole workout (Buy In and Out included) and they performed 25 Candlesticks and 25 Situps, their score would be 11min – 50sec = 10.50min.

WOD Goals

Beyond Rxd and Rxd: A good Bodyweight (for the most part) Workout that will end up being deceivingly tough. The goal is to accumulate as many reps in those first and last 2min so you can help take some time off your total score. We also want you to go into the couplet being slightly fatigued so those 3 rounds don’t feel too easy. But, you should still be able to go hard for all three rounds. 

For the Candlesticks, the standard is to stand up with your feet as close together and no hands on the ground. To scale these, elevate your body by doing them on a few mats, but have your feet on the ground. This helps a lot. OR, hold onto a light plate to help with the momentum forward getting up.

For the Pass Throughs, you may need to elevate the Paralletes for taller people, or use benches/boxes so they can get their legs through. The standard is hips up and legs straight at the front end and Plank position at the back end. If you have trouble with these, you can scale to Kick Backs.

We haven’t given a weight for the Situps. Use whatever load that you like. You should be able to keep moving for the whole 2min. Scale to regular Situps if you aren’t able to keep moving.

Fitness: The goal for these athletes should be to attempt the Candlesticks in the Workout. Don’t worry so much about how many you are getting in the 2min. Use this time as a skill piece and practise time. The movements in the couplet should be fast and intense enough for you to be able to move through it pretty quickly. If you have trouble performing the Over/Unders, you can perform the Over part anyhow; Jumping or Stepping over.