WORKOUT ONE: SAWTOOTH
WORKOUT DEMONSTRATION
WORKOUT DETAILS
WORKOUT ONE: SAWTOOTH
PRESENTED BY
ATHLETE 1
ATHLETE 2
-ATHLETES SWITCH AFTER EVERY COMPLETED ROUND.
The sum of total reps and total calories completed over 15 minutes.
WORKOUT ONE: SAWTOOTH
ATHLETE 1
ATHLETE 2
-ATHLETES SWITCH AFTER EVERY COMPLETED ROUND.
The sum of total reps and total calories completed over 15 minutes.
PRESENTED BY
FLOW
Teams start behind the start line.
At "go", athletes will move forward, one to the Concept 2 rower and one to the barbell.
Partner 1 will complete a round of 10 Deadlifts, 15 Bar Facing Burpees and 20 Wall Balls, advance bar then rotate with partner 2.
Then, partner 2 will complete a round of 10 Deadlifts, 15 Bar Facing Burpees and 20 Wall Balls, advance bar, then rotate with partner 1.
Partners will continue in this manner for 15 minutes.
NOTES:
During the row, rowers will NOT be reset and will be a continuous count of calories.
Barbell must advance after each set of wall balls.
Placecards will be used to indicate total calories completed.
Athletes must face crowd on all movements.
5ft shorty barbells (25lbs).
Concept2 Rower.
SCORE
The sum of total reps and total calories completed over 15 minutes.
MOVEMENT STANDARDS
Row
The rep begins with the athlete on the rower, hands not touching the handle, and the monitor set to zero. The rep ends and is credited when the monitor shows the prescribed calories with the athlete seated on the rower.
- ▸The athletes may not touch the monitor, if so the monitor will be reset back to its original state by the judge.
- ▸At the finish of the 15 minute AMRAP, athletes must stop rowing, rollover calories will count.
Deadlifts
The rep begins with the barbell on the ground. The rep is completed and credited when the athlete's hips and knees are fully extended, with the barbell in hand and shoulders behind the barbell.
- ▸The hands must be outside the knees (sumo deadlifts are NOT permitted).
- ▸Deliberately bouncing the barbell is NOT permitted.
Wall Balls
The rep begins with the med-ball in the front rack position (athletes may squat clean when taking the ball from the ground). The rep ends and is credited when the center of the ball makes contact with the target at or above the specified target height.
- ▸The ball must be taken from the bottom of a squat, hip crease passing clearly below the knee
- ▸If the ball hits the ground it must come to a rest before initiating the next rep. Taking the ball from the rebound into the next rep is a no rep.
Bar Facing Burpees
The rep begins with the athletes chest and thighs touching the ground while facing the bar, their body clearly within their lane. The rep ends and is credited when both feet have touched the ground on the opposite side of the blocks.
- ▸Stepping and/or jumping back to reach the bottom of the burpee is permitted
- ▸Chest and thighs must clearly touch the ground
- ▸Stepping and/or jumping back to the starting position is permitted.
- ▸Athletes can get over bar anyway, a jump is not required.
- ▸If a no-rep is received for any reason, the entire movement must be repeated again on any side of the bar.
- ▸The feet must remain within the lane.