Not So Pro Volume 3

Part A 7 minute AMRAP 

synchronised partner burpees

partners must be syncronised at the top and bottom of the burpee

for the reps to count

2 min rest

Part B

Max weight Bench Press

Bar must tounch chest and be full extended at the top of the movement

maximum 3 attempts per athlete. 

*load on the bar can only be increased each attempt so plan wisely and have a strategy in place.

Bench Press Max Weight

up to 3 attempts per athlete

Bar must touch chest and be fully extended at top and controlled

heaviest rep is recorded.

*weight on the bar can only be increased each set so plan wisely

Rx 

15 min AMRAP

24 pull-ups

24 Wall Balls 9/6kg

24 Toes to Bar

1 athlete works 1 rests split anyway anyhow. Must complete reps on each movement before moving to next movement. No partitioning

Pull-ups - chin in line with the bar at top, full extension of arms at the bottom of rep. 

Wall Balls - hip crease below knee on the squat portion which is the start of each rep, wall ball must touch wall inside black area for women and above black area for men. 

Toes to Bar- both feet start behind plane of the bar, both feet touch bar together and in between hands.

Scaled 

15 min AMRAP:

24 ring rows

24 Wall Balls 6/4

24 sit-ups

Break and share anyway with your partner. No partitioning movements though. Teams must complete all 24 reps before moving to next exercise.

Ring Rows - heels behind the line in ring rows, wrists in line with chest at the top of the moment, no excessive bouncing at the bottom of movement.

Wall balls - squat to parallel, wall ball touch black section of the wall.

Sit-ups - hands touch behind on the floor to start rep, hand touch toes to finish rep. with or without Ab Mat your choice

Rx 

6 rounds for time (3 rounds each)

10/8 cal echo bike

12 Deadlifts 70/50kg

12 Db lunges (2 Db 22.5/15kg)

full round to be completed before swapping partner.

Bike - must start from 0 and Cal goal achieved before athlete moves off the bike. Athlete or Judge can reset bike.

Deadlifts - full hip and knee extenstion at the top of the movement. Barbell touches floor, excessive bouncing no allowed.

Lunges - full extension of hips and knees at the top of the movement. Back knee must touch the ground. Reverse or forward lunges are allowed. Do not have to be alternating but would be recommended. Dbs can be held in any position as long as they dont touch the ground or are 'rested' on the thigh during a rep.

Scaled

6 rounds for time (3 rounds each)

10/8 cal echo bike

12 Deadlifts 50/35kg

12 Db Lunges (single Db 15/10)

each partner to complete full round before swapping

Bike - must start from 0 and Cal goal achieved before athlete moves off the bike. Athlete or Judge can reset bike.

Deadlifts - full hip and knee extenstion at the top of the movement. Barbell touches floor, excessive bouncing no allowed.

Lunges - full extension of hips and knees at the top of the movement. Back knee must touch the ground. Reverse or forward lunges are allowed. Do not have to be alternating but would be recommended. Db can be held in any position as long as it doesnt touch the ground or is 'rested' on the thigh during a rep.