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Online competition workout 3
24 September 2020 

Online competition workout 3

It’s time to suck it up, dig deep and chip away your last repetitions!

Yeah!! You’ve survived!! We hope you’ve had fun during your 2nd workout! Let’s wrap it up with your 3rd and last and workout of the Online team competition! You can go after it as many times as you want, but the final score needs to be submitted before Wednesday 30 September, 23:00 hours, via the link we’ve shared via email.

Buddy Teams 

Workout 3 - Online team competition Buddy Teams

Buddy Team – Notes:

  • You do this workout as a team, how you divide the work is up to you. 
  • One athlete is working with the KB/DB movements, both athletes are working with the SYNC Burpee Broad Jumps. 
  • One athlete has to select and work with the heavy KB/DB and 1 athlete will work with the light KB/DB. Once you choose the weight you have to stick with it during the whole workout. So BOTH weights have to be used.
  • Before you start make sure you have marked 2 lines, 1 meter from each other.

Buddy Team – Flow of the workout:

  • The workout starts with one athlete standing tall with the KB/DB in front of them on the floor. 
  • When the beep sounds the athlete picks up the KB/DB and brings it to the front rack position. Then the athlete performs as many Reverse Lunges as he/she can, switch with your buddy when needed. 
  • When you finish the 100 Reverse Lunges you continue with the 100 KB/DB Russian Swings, switch with your buddy when needed. 
  • Then you’ll start together with the 20 SYNC Burpee Broad Jump over the 1-meter mark. Once finished all 20 note the TIE-BREAK TIME. 
  • Then one athlete picks up the KB/DB and starts with the 100 Hang Snatch. Followed by the 100 Toes to KB/DB, switch with your buddy when needed. 
  • Then you’ll perform together with the last 20 SYNC Burpee Broad Jump over the 1-meter mark. Once finished all 20 note the FINAL TIME.

Fantastic 4 Teams 

Workout 3 - Online team competition Fantastic 4 Teams

Fantastic 4 Team – Notes:

  • You do this workout as a team, how you divide the work is up to you.
  • Two athletes are working with the SYNC KB/DB movements, all 4 athletes are working with the SYNC Burpee Broad Jumps.
  • Two athletes have to select and work with the heavy KB/DB and 2 athletes will work with the light KB/DB. Once you choose the weight you have to stick with it during the whole workout. So BOTH weights have to be used.
  • Before you start make sure you have marked 2 lines, 1 meter from each other.

Fantastic 4 – Flow of the workout:

  • The workout starts with two athletes standing tall with their KB/DB in front of them on the floor.
  • When the beep sounds both athletes pick up the KB/DB and bring it to the front rack position. Then the 2 athletes perform as many SYNC Reverse Lunges as they can, switch with your buddies when needed. 
  • When you finish the 100 SYNC Reverse Lunges you continue with the 100 SYNC KB/DB Russian Swings, switch with your buddies when needed. 
  • Then you’ll start all 4 together with the 20 SYNC Burpee Broad Jumps over the 1-meter mark. Once finished all 20 note the TIE-BREAK TIME. 
  • Then 2 athletes pick up their KB/DB and start with the 100 SYNC Hang Snatch. Followed by the 100 SYNC Toes to KB/DB, switch with your buddies when needed. 
  • Then you’ll perform all 4 together the last set of 20 SYNC Burpee Broad Jumps over the 1-meter mark. Once finished all 20 note the FINAL TIME.

Weights per division

Workout 3 - Online team competition - weights per division

Workout details:

  • Movement standard (videos), complete description, the flow of the workout, and judge forms will be released in our academy. Make sure you review both video and description so you know exactly what to do.
  • Questions can only be submitted at the competition corner, underneath the workout topic.
  • You can submit your score until 30 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.

Don’t forget to film and share your epic finish!

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

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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