WOD – workout of the day

2 MIN ON/1 MIN OFF x 4 Intervals

In 2 min:

• 10 burpee box jump over
• 12 men/10 women Cal ROW
• In the rest time- Max reps of thruster
• 1min pause and start from the beginning.

VARIATIONS

Advanced:

• Men use 60 cm box, row 12 calories and use 50kg barbell
• Women use 50 cm box, row 10 calories and use 35kg barbell

Intermediate:

• Men use 60 cm box, row 12 calories and use 40kg barbell
• Women use 50 cm box, row 10 calories and use 25kg barbell

WORKOUT FLOW

This workout begins with the athlete standing tall in front of the box. With the starting clock athlete will perform 10 burpee box jump overs, 12/10 cal rowing as a “Buy-in” and will perform barbell thrusters until the end of the 2-minute interval. After every interval, there is 1 minute rest time. Athlete will perform 4 intervals in total.

SCORING & TIEBREAK

The score of this workout will be the total repetitions of thrusters completed in 4 intervals. In case the athlete does not complete the “Buy in” (10 burpee box jumps over and 12/10 cal row), each missing repetition will score as a minus repetition. In case of tie, the tiebreak is repetitions of thrusters completed in the first interval. The athlete with the highest repetitions of thrusters will win the Battle, 1-st place will receive 1 point, 2nd place 2 points etc.

MOVEMENT STANDARDS

BURPEE BOX JUMP OVER

The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground, and finishes with the athlete jumping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the center of the athlete’s chest must be on the line, and the feet and hands must be straddling the line.

There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.

Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

ROW

Each interval calories are set to zero. Athlete must row in seated position and can not stand up until 12/10 calories are completed. Athlete can choose the dumper setting (1-10). Athlete can choose to tie the footstraps.

THRUSTER

Each set of thrusters begins with the barbell on the ground. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position.A full squat clean into the thruster is allowed when the bar is taken from the floor. The rep is credited when the athlete’s hips, knees, and arms are fully extended; and the bar is directly over, or slightly behind, the middle of their body. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed. If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition. Athletes may NOT receive assistance moving or resetting their barbell.