Workout 2 - Support your Box, 4-17 February 2021

Paula Steenland
28 januari 2021

Notes:

  • You do this workout as a team, how you divide the work is up to you.
  • Both athletes are working at the same time for the SYNC movements (reverse lunges and Goblet Squats) and DB/KB Shoulder 2 Overhead (S2O) + Buddy Side plank hold.
  • One athlete is working with the Single Unders / Double Unders and Touch & Jump.
  • You can choose if you want to do SU or DU, but once the workout is started you have to stick to your choice.

Flow of the workout:

  • The workout starts with both athletes standing tall with the kettlebell/dumbbell on the floor.
  • When the beep sounds, both athletes (pick up the KB/DB and) perform 50 SYNC Reverse Lunges.
  • Then one athlete picks up the rope and performs 300 Single Unders or 100 Double Unders, switch with your buddy when needed.
  • Once you finish the SU/DU, both athletes pick up a KB/DB and perform 50 SYNC KB/DB Goblet squats. 
  • Once you finish the squats, one athlete gets into a Side plank (right elbow). 
  • As long as one athlete maintains the Side plank position (right elbow), the other athlete may perform 100 KB/DB Shoulder 2 Overhead (right arm). Only then the S2O will be counted. Switch role if needed. Switching to your left elbow/arm is not permitted.
  • Once you finish the S2O, then one athlete continues with the 100 Touch & Jumps, while the other athlete is resting. Switch when needed.
  • When you complete the Touch & Jumps note your time! (this is your tie-break).
  • Move on to the next round of the Buddy Side plank (left elbow), while the other athlete performs 100 S2O (left arm). This is where you switch from right elbow/arm to left elbow/arm. As long as one athlete maintains the Side plank position (left elbow), the other athlete may perform KB/DB S2O (left arm). Only then the S2O will be counted. Switch role if needed. Switching to your right elbow/arm is not permitted.
  • Once you finish the S2O, both athletes pick up a KB/DB and continue with the 50 SYNC KB/DB Goblet squats. 
  • Once you finish the squats, then one athlete picks up the rope and performs 300 Single Unders or 100 Double Unders. Switch with your buddy when needed.
  • When you finish the SU/DU, both athletes (pick up the KB/DB and) perform 50 SYNC Reverse Lunges.
  • Once finished all of the 50 repetitions note the FINAL TIME.

 

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 the video and description so you know exactly what to do.
  • Questions can only be submitted at the competition corner , underneath the workout topic.
  • 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.

Deadline:

You can go after it as many times as you want, but the final score needs to be submitted before Sunday 17 February , 23:59 hours, via the link we’ve shared via email.

After announcing this workout, we’ve set up a winter schedule for this competition. There will be an extra challenge for all of us: lots of snow and fairly low temperatures, slipperiness, etc. W e’ve extended the deadline for the 2nd workout by 1 week from 11 to 17 February. So no stress, but extra breathing space for you as a team.


 

IMPORTANT:
Save your paper judge form until the Official ranking is published at the end of the competition. We might ask 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 2nd Online competition workout!