#SCFVirtual Team Series Event 2
For time:
Alternating full rounds, complete 4 rounds each:
- 400m Run or 500m Row or 1000m Bike Erg
- 20 Goblet Squats
After each athlete has completed 4 rounds, complete:
- 30 Synchronized Alternating Single Arm Devil Press
Notes
Event 2 Score: Total time for your team to complete the prescribed work.
Event Flow
At the call of “3,2,1,go…” the first athlete will begin running, rowing, or biking and then complete 20 goblet squats. When the first athlete finishes the round, the second athlete will begin a round. This pattern continues until each athlete has finished 4 rounds of running, rowing, or biking and squats. As soon as the second athlete finishes the 8th round (4th individual), both partners will begin working on the synchronized single arm devil press. The clock stops when the 30th rep is locked out overhead.
Movement Standards
If there was an “Rx weight” to be written for this workout, it would be 50/35. You are required to use the weight that you would use in class given that “Rx weight.” The intended stimulus is that you can maintain unbroken sets of 20 reps on the squats and a continuous pace on the single arm devil press without more than 1 or 2 quick breaks.
We are working on the honor system here. Be honest with us and yourself. Don’t lighten your load so that you can be at the top of the Solidarity Virtual Team Series leaderboard.
Run, row, or bike
- You may choose to run 400m, row 500m, or bike erg 1000m.
- Whichever variation you choose, you must stick with for all 4 rounds.
Goblet Squats
- The rep begins with the athlete standing at full extension of the knees and hips, holding the dumbbell against the chest.
- At the bottom of the squat, the athlete’s hip crease must pass below the knees.
- The rep finishes with the athlete standing at full extension of the knees and hips, holding the dumbbell against the chest.
- The athlete’s elbows may not touch the knees at the bottom of the squat.
Synchronized Alternating Single Arm Devil Press
- The rep begins with both athletes at the bottom of the burpee with chests and thighs in contact with the ground simultaneously.
- The rep finishes with both athletes standing at full extension, holding the dumbbell locked out overhead simultaneously.
- You must alternate arms every rep.
- You may jump or step back into the burpee and jump or step up out of the burpee.
- You may perform a snatch or clean and jerk during the ground to overhead in the devil press.