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WORKOUT FIVE: VANDAL

WORKOUT DEMONSTRATION

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WORKOUT DETAILS

WORKOUT FIVE: VANDAL

FOR TIME
4 ROUNDS FOR TIME:
500M PARTNER RUN
30FT. IMPLEMENT CARRY
ATHLETES WILL JUMP OVER 4FT TALL BARRIER ON THE WAY
DOWN & IN FROM THE 500M RUN EACH ROUND.
ALL IMPLEMENTS MUST BE MOVED 30 FT. EVERY ROUND.
BOTH PARTNERS CAN WORK SIMULTANEOUSLY AND DIVIDE THE
WORK ANYWAY.
4 SANDBAGS
(MEN/CO-ED: 150, 125, 100, 75)
(WOMEN: 125, 100, 75, 50)
4 DBS PER TEAM
(MEN/CO-ED: (2 X 70) & (2 X 50)
(WOMEN: (2 X 50), (2 X 35)
TIME CAP: 17:00

PRESENTED BY

REIGN

FLOW

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Teams will start behind the start line.

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At "go" athletes will run down their lane, traverse a 4ft barrier then complete a 500 meter run, within an enclosed course.

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Upon returning from their run, athletes will find their lane, traverse a 4ft barrier, and then move all the implements to the designated area, 30 feet away.

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Athletes do not need to wait for partners to traverse the barrier and/or begin the implement carry, athletes do need to wait for both athletes to complete the barrier traverse after the implement carry before beginning the next 500m run.

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Athletes may only carry 1 sandbag or 1-2 DBs at a time.

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Once all the implements have been moved to the designated area, athletes will go back down their lane, traverse the 4ft barrier and begin round 2 of this workout.

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Enter the run course for 500 meters, find their lane, traverse the 4 ft barrier and complete another 30 foot implement carry.

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Teams will continue in this way for a total of 4 rounds, or 4 Implement carries & 3 total runs for the Rookie divisions.

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Time will stop when the athletes have reached the finish mat after all implements on the 4th round have been moved to the designated area.

NOTES:

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Athletes do not need to run together, but they may not leave before all equipment is moved.

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Athletes can start moving equipment before their partner is back.

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Athletes may carry only 1 SB or 1-2 DB's at at time.

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Athletes may not stack DB's or SB's

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Co-ed pairs can move each other's equipment.

SCORE

The time to complete 4 rounds. If time capped, the score will be the total reps completed within the cap. The run is 1 rep. Each implement is 1 rep. Tiebreak: Time at the completion of each round.

MOVEMENT STANDARDS

Run

The rep begins with the athlete behind the designated start line. The rep ends and is credited when both feet of the athlete land on the ground on the other side of barrier.

  • ▸The athlete must remain and follow the designated run path.
  • ▸Headphones are NOT permitted.
  • ▸Shoes must be worn.

Implement Carry

The rep begins with the implement on the ground. The rep ends and is credited when the implement is moved to the other side of the 30 ft lane.

  • ▸The athletes must carry the implements to the other side of the lane and stay in their lane.