CGFIT LEEDS

Ski/Row/Run

2000m Row/2000m Ski/1000m Run

Any athlete can do any element of this workout, swapping from ski to row to run, in any order if there is always an athlete on the ski and one on the row. At 500m, 1000m and 1500m of the ski, an athlete must run 250m. At 500m, 1000m and 1500m of the rower, an athlete must run 250m. Once both the rower and the ski hit 2000m each then all 4 athletes must run 250m. The time achieved is recorded when the 4th team member crosses the finish line.

2 competitors start the workout with 1 on the ski-erg and 1 on the rower.

When both the ski and the rower have reached 500m then 2 athletes must run 250m and return to the athlete box.

When both the ski and the rower have reached 1000m then 2 athletes must run 250m and return to the athlete box.

When both the ski and the rower have reached 1500m then 2 athletes must run 250m and return to the athlete box.

(Please note the ski may reach 500m before the row (or vice versa) the 2 athletes are not permitted to commence the 250m run until both ergs have reached the 500m mark.

When both the rower and the ski hit 2000m, ALL athletes run 250m. The time for the workout is recorded when the final team member crosses the designated finish line.

Erg dampener setting is your choice and can be changed and moved at any time during the workout

The two athletes not on the ergs must be stood within the marked box if they are not on the 250m run, they may only leave the marked box when the judge informs them that they can start the 250m run. 

15 Synchro Burpees (all team members must complete 15 burpees, synchro = chest to floor) Please see movement standards for synchro burpees to ensure you are complying with the standard.

INTO:

2 athletes to complete the following:

20 Reverse Lunges

15 KB Swings 12kg

20 Plate GTOH 15kg

15 Dual DB Thrusters 7.5kg

4 x 10m Farmers Carry 16kg

10 Synchro burpees (all team members)

This AMRAP can be split any way between the 2 athletes.

At the same time 2 athletes will be taking it in turns to run 10m shuttle sprints for the duration of the time it takes their team mates to complete the workout. These shuttle sprints can be split between the two athletes. There must always be 1 athlete running and 1 athlete resting. The athlete must cross the line with both feet at the end of the shuttle sprint before turning and completing the next sprint.

When the final element of the AMRAP is complete (Farmers Carry) all athletes move to 10 synchro burpees and then swap. The athletes swap in their pairs. The pair who have completed the AMRAP move to the run and the pair who have completed the run move to the AMRAP.

Score = Total Reps of the AMRAP

Between the 4 team members you must achieve 150 cals on the assault bike. Once you have completed the cals and this is verified by your judge 2 team members at a time will then complete synchro sandbag to shoulder. 20kg for females, 30kg for males. You can swap pairs at any time; however, you must swap in pairs.

The score for this workout is the total amount of synchro sandbag to shoulder reps achieved within the remaining time once the 150 cals have been completed on the assault bike.