We’ve nicknamed this one the punisher and for good reason… Check it out
RX DIVISION
Teams of 2
For Time:
50 Toes to Bar
100/85/70 Calorie Assault Bike
150 Burpees
100/85/70 Calorie Assault Bike
50 Toes to Bar
SCORE: Score 1: Time to complete first assault bike Score 2: Time to complete the total event
DETAILS: This workout will have an 18-minute time cap. Athletes can split the reps however they would like.
STANDARDS:
- Toes to Bar- the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.
- Assault Bike- The bike must start at zero and the athlete must stay seated on the bike until the target calorie is displayed on the screen.
- Burpees- Athletes must touch their chest to the ground and hop both feet on the plate. You may step or hop your burpee. You must hop (two feet) to the plate.
SCALED/MASTERS DIVISION
Teams of 2
For Time:
50 Synchro Abmat Sit Ups
100/85/70 Calorie Assault Bike
150 Burpees
100/85/70 Calorie Assault Bike
50 Synchro Abmat Sit Ups
SCORE: Score 1: Time to complete first assault bike Score 2: Time to complete the total event
DETAILS:
STANDARDS:
- Synchro Abmat Sit-Ups- Athletes must start their rep in a seated position. For the rep to count athletes much lay back and touch both hands to the ground and then sit back up with shoulders in front of hips. For synchronization, athletes must link arms.
- Assault Bike- The bike must start at zero and the athlete must stay seated on the bike until the target calorie is displayed on the screen.
- Burpees- Athletes must touch their chest to the ground and end the rep with both feet on the plate. You may step or hop your burpee.