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Online competition workout 1
10 September 2020 

Online competition workout 1

We hope you will have fun with your first online competition workout.

Each week you will receive on Thursday 11.00 hours the workout for that week. You can go after it as many times as you want, but the final score needs to be submitted before Wednesday 23:00 hours.

Buddy Teams

Workout 1 - Online team competition

Buddy Teams – Notes:

  • You do this workout as a team, how you divide the work is up to you.
  • Each athlete decides if he/she wants to do DU or SU.
  • One athlete is working at the time.

Buddy Team – Flow of the workout:

  • The workout starts with one athlete standing tall with the jump rope on the floor.
  • When the beep sounds you pick up the rope and perform the 20 DU or 50 SU.
  • Once you finish the jump rope reps only then you can continue with the 10 thrusters.
  • Once you finish the thrusters only then you can go back to the jump rope, and so on.

Fantastic 4 Teams

Workout 1 - Online team competition F4

Fantastic 4 Team – Notes:

  • You do this workout as a team, how you divide the work is up to you.
  • Each athlete decides if he/she wants to do SU or DU.
  • One athlete is working at the time with the jump rope, 2 athletes are working with the SYNC Thrusters.

Fantastic 4 Team – Flow of the workout:

  • The workout starts with one athlete standing tall with the jump rope on the floor, and 2 athletes with their DB or KB in front of them, one athlete is resting.
  • Once one athlete finishes the jump rope (50 SU or 20 DU) and the other 2 athletes finish their 10 DB/KB thrusters only then they continue with the next set of jump rope (100 SU or 40 DU) and 15 thrusters, and so on.

Weights per division

Weights per division for the online team competition

Workout details:

  • Movement standard (videos), the flow of the workout, and judge forms will be released in our academy
  • Questions can only be submitted at the competition corner, underneath the workout topic.
  • You can submit your score until 16 September 23.00 hours in the link we’ll share via email.
  • After each event, a sub ranking will be made and will be published in the competition corner. The final ranking will be published on the website, socials, and the competition corner.

IMPORTANT: Save your paper judge form until the Official ranking is published at the end of the competition. We might ask for it for clarification about the score or tie-break of your workout. After receiving an email (scoring@njoyaleague.nl) you’ll have 24 hours to submit your judge form. If it is not delivered in time, you’ll have a zero score for this workout.

Good luck, stay safe, and have fun during your competition!

About the author
Training with Heart is my life’s work. For over 15 years now I’ve been helping people with their quest for a healthy and strong life. Being active my whole life has brought me so much. It has given me good health, great friendships, and travels I’ll treasure for life. Together with Naomi Rinsampessy (founder) and our team of amazing volunteers, we organize sports competitions: Njoya League. As a head judge, I am responsible for everything that has to do with the workouts, judging team, and processing the scores.
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