Advanced
FOR TIME (14 MIN TIME CAP)
3 ROUNDS
- 60m team sandbag carry 60kg/45kg
- 10 synchro sandbag facing burpees (all)
- 50m team sandbag carry 60kg/45kg
- 10 synchro sandbag cleans to shoulder (all)
- 40m team sandbag carry 60kg/45kg
- 40 cals Echo Bike (10 cal each team member)
At the call of 3,2,1…go, all athletes will pick up their sandbag and commence their sandbag carry walking to the 30m marker and then back to the first marked grid. The bag can be carried anyway desired. Once back to the first grid they will drop their sandbags on the marked line and commence their synchronised sandbag facing burpees.
On completion of the 10 burpees, they will pick up their sandbags and walk back out to the 30m marker, turn around and return to the second grid. Here the team will drop the sandbags and then perform 10 synchronised sandbag cleans to the shoulder
Athletes will then pick their sandbags up and walk back out to the 30m marker, turn around and return to the start position to commence the 40 calories on the echo bike. This can be performed in any order however all team mates must complete 10 calories.
After the bike hits 40 calories, the team will pick up their bags and repeat all of the above 2 further times for a total of 3 rounds.
The score is the time taken to complete. If not complete, the number of reps completed will be the teams score.
Intermediate
FOR TIME (14 MIN TIME CAP)
3 ROUNDS
- 60m team sandbag carry 45kg/30kg
- 10 synchro sandbag facing burpees (all)
- 50m team sandbag carry 45kg/30kg
- 10 synchro sandbag cleans to shoulder (all)
- 40m team sandbag carry 45kg/30kg
- 40 cals Echo Bike (10 cal each team member)
At the call of 3,2,1…go, all athletes will pick up their sandbag and commence their sandbag carry walking to the 30m marker and then back to the first marked grid. The bag can be carried anyway desired. Once back to the first grid they will drop their sandbags on the marked line and commence their synchronised sandbag facing burpees.
On completion of the 10 burpees, they will pick up their sandbags and walk back out to the 30m marker, turn around and return to the second grid. Here the team will drop the sandbags and then perform 10 synchronised sandbag cleans to the shoulder.
Athletes will then pick their sandbags up and walk back out to the 30m marker, turn around and return to the start position to commence the 40 calories on the echo bike. This can be performed in any order however all team mates must complete 10 calories.
After the bike hits 40 calories, the team will pick up their bags and repeat all of the above 2 further times for a total of 3 rounds.
The score is the time taken to complete. If not complete, the number of reps completed will be the teams score.
Elevate
FOR TIME (14 MIN TIME CAP)
3 ROUNDS
- 60m team sandbag carry 45kg/30kg
- 10 synchro sandbag facing burpees (all)
- 50m team sandbag carry 45kg/30kg
- 10 synchro bodyweight lunges
- 40m team sandbag carry 45kg/30kg
- 40 cals Echo Bike (10 cal each team member)
At the call of 3,2,1…go, all athletes will pick up their sandbag and commence their sandbag carry walking to the 30m marker and then back to the first marked grid. The bag can be carried anyway desired. Once back to the first grid they will drop their sandbags on the marked line and commence their synchronised sandbag facing burpees.
On completion of the 10 burpees, they will pick up their sandbags and walk back out to the 30m marker, turn around and return to the second grid. Here the team will drop the sandbags and then perform 10 synchronised bodyweight lunges.
Athletes will then pick their sandbags up and walk back out to the 30m marker, turn around and return to the start position to commence the 40 calories on the echo bike. This can be performed in any order however all team mates must complete 10 calories.
After the bike hits 40 calories, the team will pick up their bags and repeat all of the above 2 further times for a total of 3 rounds.
The score is the time taken to complete. If not complete, the number of reps completed will be the teams score.