Workout 3 - Njoya League - Fitfair jaarbeurs edition 2022
19 november 2022 
2 min. read

Workout 3 - Njoya League - Fitfair jaarbeurs edition 2022

2 scores for Double Trouble! This will be your last workout for this weekend, own it!


FOR LOAD: one athlete at the time is lifting, you can alternate the lifts, and the weight can only go up per attempt.

AMRAP: you can switch whenever you want in the start section, and also during a “set” of a movement. One athlete is working and one athlete is resting.

FOR LOAD: two athletes (MF) at the time are lifting (sync), you can alternate the lifts with the other pair, or one person switches, the weight can only go up per attempt.

AMRAP: you can switch whenever you want in the start section, and also during a “set” of a movement. Two athletes are working and two athletes are resting. You can set up pairs as you like, MM / FF / MF.

The tie break is noted after each round of the Assault Bike.

There will be 2 rankings for this workout; A (total load) and B (total reps), the final ranking will be the average of both. For part A: each athlete needs to have a completed complex for their score. The highest accomplished weight per person counts, the total combined weight is your score for part A.

● Before the workout starts you can load the barbell with the starting weight of your choice.
● The workout starts with the 2 athletes standing in the start section.
● When the clock starts one athlete will go to the barbell and perform the complex.
● Then you can choose if the second athlete will go or you perform another complex.
● You can make as many attempts as you want.
● When the 5 minutes are done you have 1 minute of rest to get ready for part B.
● When the time hits 6 minutes athlete 1 starts on the bike and athlete 2 starts with the Sandbag Over the Shoulder.
● Only when for both movements the 5 reps are done, you can start with the 10 reps (wait for each the other to finish), and so on.

● Before the workout starts you can load both barbells with the starting weight of your choice.
● The workout starts with the 4 athletes standing in the start section.
● When the clock starts two athletes (M/F) will go to the barbells and perform the complex synchronized (by each movement).
● Then you can choose if the second pair will go or if you perform another complex.
● You can make as many attempts as you want.
● When the 5 minutes are done you have 1 minute of rest to get ready for part B.
● When the time hits 6 minutes athlete 1 starts on the bike and athlete 2 picks up the sandbag and holds it in front of them, then athlete 3 starts with the Sandbag Over the Shoulder.
● Only when for both movements the 5 reps are done, you can start with the 10 reps (wait for each other to finish), and so on.

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/fitfair

Good luck and have fun with your last preparations!

See you 25/26 November, Fitfair Jaarbeurs Utrecht

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