We practiced one of the workouts that was released for the competition, called “Burpee, etc”
11 min Time cap-only one partner may work at a time-reps may be divided up as necessary-every person must do at least one rep of each movement-only one athlete touching the bar at a time
“Burpee, Etc”-scaled division
90 burpee pull ups (chest to bar for men)
60 burpee box jump overs (24″/20″
90 burpee deadlifts (185/135)
120 wall balls (20/14 lbs; same target height of 10′”)
90 burpee pull ups
Our score: 90 burpee pull ups+60 box jump overs +41 burpee deadlifts. NOT GOOD. I think our weakness lies in each members need to feel like they contribute equally-which is great, but there are 3 workouts. One floater ,2 assigned workouts. Which means, EVERYONE will excel at SOMETHING. For a workout with burpees and body weight, thats what I’m going to excel at. So, I think next time,we need to divide based on strength. i think, ideal, it would look like this
Burpee pull ups- female:male ration is 5:7, unless the pull up bar is shorter than i think we’ll speed through this at a 7(females do 7 reps):10 (males do 10 reps) pace.
burpee box jumps-me/other male:female/male ratio is 10:5 (the other male and I are SUPER fast at this)
Burpee deadlifts-me/other male: female/male ration is 10:12 (they are a lot stronger)
wall balls-the men and I can do 30 a piece in one shot, even super tired, so I think we would all do as many as possible, maybe have my female counterpart start and finish with 10-15 (this is a weakness of hers)
burpee pull ups-as much as we can, we’ll be wasted tired by then.
The floater is a skills challenge, with 4 separate skills. i’ll be doing the push up portion(1 min ME deficit push ups), while my female counterpart will do the 1RM Clean and Jerk (she’s far far stronger than I am) and we’re still undecided on who will do the 1 min ME on the Assault bike. All 4 of us have to do the shuttle drill (5yd-10yd-15 yd shuttle run) as a relay. Hopefully we get at least to wall balls by the day of the
Other for the day
5 40 yard dashes with husband
3 mile walk
5 million handstand attempts (i think my best hold was like 10 seconds)
5 mile hike
Burgner back squats, day 1.
10×3 reps @ 75% (128, round up to 130#)
These were fine. Focused a lot on engaging core, chest up, knees out. Can feel with Oly shoes when I go on my toes, so working on that. These felt fine, even tired later in the day. I can tell when I don’t really get tight, the huge difference it makes.
And that’s, that!