Saturday 13th September
Next Saturday (13th September, 09:00-12:00) we will be running an in-house Partner Challenge followed with lunch on The Quay.
It will consist of a single workout, completed in any split you want: boy/girl; girl/girl; boy/boy, it’s up to you. You will have the week to partner up and get practising ready for Game Day next Sat.
It is the programmed session for the 9am class and will also run through open gym. If you normally take part in the Saturday morning class, nothing changes, you just get to know the workout a week early and choose your own partner!
The workout forms part of the Strength in Depth Qualifier 2. The Team Exe athletes selected for the Strength in Depth team will also be completing the workout next Saturday. There are some strong pairings already formed so get after it!
Here’s the workout and scaling options:
35 Thrusters (50/35kg)
45 Toes to Bar
55 Ground to Overhead (40/30kg)
65 Burpees to a plate
75 Calorie Row
Share the work as you want in your pair for the fastest time
Thrusters – weight
Toes-to-bar – Knees to elbows/Knees above hips
GTOH – weight
Burpees – no scale
Row – no scale
Each pairing will be judged throughout the workout to ensure the following standards are met.
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed.
The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.
(2) Toes to Bar
In the toes-to-bar, the athlete must go from a full hang with the heels behind the vertical plane of the pull-up bar, to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands.
The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.
(3) Ground to Overhead (GTOH)
This is a ground-to-overhead any way i.e. Clean & Jerk or Power Snatch etc. The key point is the range of motion between the start and end points.
The barbell begins on the ground. Touch-and-go is permitted. No bouncing.
The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.
(4) Burpee to plate
The burpee begins in the standing position. The chest and thighs must touch the ground at the bottom. You must jump onto the plate with both feet and land off with both feet. One-footed jumping or stepping over is not permitted.
The monitor will be set to zero at the beginning of each row. The athlete may adjust the damper setting and foot straps at any time, but may not adjust the electronic monitor.