Conditioning:
Teams of 3
320-380 Calories
+
5 Rounds for time
30 pull ups
30 dumbbell front rack reverse lunges
30 dumbbell push presses
30 v ups
25 minute cap
Notes
Today’s workout will be done in teams of 3. There are two parts of this workout that will be performed simultaneously. Each team will have a single machine that must reach 320-380 calories by the end of the workout. Each team will also be working towards completing 5 rounds of 30 pull ups, 30 dumbbell front rack reverse lunges, 30 dumbbell push presses, and 30 v ups. Your score is the time to complete both parts of the workout. You have 25 minutes to do so.
At all times one person will be working towards the calories, one person will be working on the 5 rounds, and one person will be resting. You may switch roles as often as you’d like. If your team finishes the calories before the rounds then one person must be hanging from a bar/rings OR be in front support at all times while the OPWAAT style work towards the 5 rounds continues.. If your team finishes the rounds before the calories, one person will be hanging from a bar/rings OR in front support at all times while the OPWAAT style work towards the calories continues.
If your team cannot maintain an average of about 13 calories per minute, choose a target amount that is less than 320 calories.
For the bodyweight movements choose variations that allow you to perform sets of 5-10 reps at a before switching with your teammate. For the pull ups you may substitute ring rows or jumping pull ups. For the v-ups you may substitute single leg v ups, tuck ups, single leg tuck ups, or sit ups. Try to pick one variation for each movement that you can stick with for the duration of the workout without sacrificing movement quality or scaling further.
Choose a dumbbell weight that allows you to complete sets 6-10 lunges and push presses at a time before switching with a teammate. If one movement is significantly harder than the other, base your weight off of the harder movement.