Workout 3 ~ “Chip Chip Ahoy”

Let's wrap up with the last and 3rd workout.

Notes Buddy Team: 

You can switch whenever you want in the start section, also during a “set” of a movement. One athlete is working and one athlete is resting, except with the burpees then you both are working synchronized.

Notes Fantastic 4: 

You can switch whenever you want in the start section, also during a “set” of a movement. Two athletes are working and two athletes are resting, except with the burpees then you are all four working synchronized.

Tiebreak:

The tie break is noted after the 30 SYNC line facing burpees.

Scoring:

The total time to complete the workout will be counted for your ranking, if you don’t manage to complete it all, the total finished reps will be used.

Flow of the workout Buddy Teams:

● The workout starts with the 2 athletes standing in the start section.
● When the clock starts one athlete will pick up the plate and start with the OH walking lunges.
● Once the 40 meters are done, one athlete continues to the 4 rope climbs.
● Then one athlete continues to the 15 Sandbag over the shoulder tosses.
● Once they are done, both the athletes perform together with the 30 SYNCHRONIZED burpees.
● Then one athlete continues to the 15 Sandbag over the shoulder tosses.
● Once they are done, one athlete continues to the 4 rope climbs.
● Then one athlete continues with the OH walking lunges.
● Once the 40 meters are done you have finished your workout and your time is noted.

Flow of the workout Fantastic 4:

● The workout starts with the 4 athletes standing in the start section.
● When the clock starts two athletes (M/F) will pick up the plates and start with the SYNC OH walking lunges.
● Once the 40 meters are done, two athletes continue to the 6 rope climbs (one athlete is working at the time).
● Then two athletes (M/F) continue to the 15 SYNC Sandbag over the shoulder tosses.
● Once they are done, all four athletes perform together with the 30 SYNCHRONIZED burpees.
● Then two athletes (M/F) continue to the 15 SYNC Sandbag over the shoulder tosses.
● Once they are done, two athletes continue the 6 rope climbs (one athlete is working at the time).
● Then two athletes (M/F) continue with the SYNC OH walking lunges.
● Once the 40 meters are done you have finished your workout and your time is noted.

The complete workout description and flow of the workout will be released at the competition corner. 

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.

Link to the competition corner: https://njoyaleague.nl/live-event-competition-corner/

Good luck and have fun with your last preparations and see you 7-8 May, Health Center Hoenderdaal Driebergen