Even the Keiki Class are going after intensity. Because that is where the magic happens!!
The team throwdown workout was lots of fun. The asterisk factor(burpees) changed the dynamics and strategy of certain teams. The 2 main goals of the team throwdown was to have a great workout and meet new members. Success!!!
Workout of the Day:
Team Throwdown Workout:
Run – Team must complete a total of 1800m
All team members start at the same time
All members of the team must return before moving on
Example: Athlete A 800m – Athlete B 600m – Athlete C 400m
Example: Athlete A, B, & C all do 600m
1 athlete working at a time – rotating in order – once max reps are reached per element – athletes may help their teammates
Jump Rope – Total of 600 points must be earned
Double-Unders = 2 points
Single-under = 1 point
1 attempt for max reps then next team member must go
Pull – Total of 150 points must be earned
2 out of the 3 events must be done – max points may double for similar elements
Muscle-Ups = 5 (max 50 points -10 reps)
Pull-Ups = 2 (max 50 points -25 reps) no bands will be allowed
Ring Rows = 1 (max 50 points – 50 reps)
Each team member will get 1 attempt for max reps each round until complete
each team will have use of 1 set of:
muscle-up rings
pull-up bar
rings for rows
Squat Bar – 95 pounds – Total of 180 points must be earned
2 out of the 3 events must be done – max points may double for similar elements
Overhead Squats = 4 points (max 60 points – 15 reps)
Front Squats = 3 points (max 60 points – 20 reps)
Air Squats = 1 point (max 60 points – 60 reps)
Each team member will have 1 attempt for max reps each round until complete
Each team will have only one bar
Pulling Bar – 135 pounds – Total of 90 points must be earned
Clean = 2 points(max 30 points – 15 reps)
Deadlift = 1 point(max 60 points – 60 reps)
2 athletes may lift the barbell at the same time
each team member/team of 2 will have 1 attempt for max reps each round until complete
each team will have to change plates to build their 95 pound bar to 135.
* Burpee = 1 second off your time or eliminates unfinished reps
15 minute cap
Here were the teams
Team 1 / Heat 1: Amika – Zach – Aaron
Team 2 / Heat 2: Bryce – Lereen – Travis
Team 3 / Heat 2: Max – Bill – Di
Team 4 / Heat 3: Mom – Kimo – Amanda
Team 5 / Heat 1: Emily – Ashta – Brian
Team 6 / Heat 2: Lena – Marie – AJ
Team 7 / Heat 1: Jai – Sabrina – Eric
Team 8 / Heat 3: Christina – Ricky – Eric
Team 9 / Heat 3: Todd – Monica – Brent