Δευτέρα 14 Οκτωβρίου 2013

Monday 14/10/13

For time (or as many reps as possible in 20 minutes):
50 Back Squats
40 Push Ups
30 Shoulder to Overhead
50 Front Squats
40 Push-Ups
30 Shoulder to Overhead
50 Overhead Squats
40 push -Ups
30 Shoulder to Overhead

Nordic Showdown 2013- Main Workouts

Day 1

Workout 1 – ”Clean and jerk”

Within 7 minutes
Build to max clean and jerk.

Workout 2 – ”Skill and Will”

Max reps per exercise. 50 seconds per exercise. 10 sec to rotate.
1: Jumps over box (no physical contact) (60/50cm) (1 rep = 0,5 points)
2: Unbroken 4m Handstand walks (4m. Each length = 3 points)
3: Balanced Pistols (one attempt per leg. Attempt is over if foot moves)
4: Muscle-ups
5: Heavy Wall balls (14/9kg to 3,05 / 2,75 meters)
6: Precision Broad Jumps, from plate to plate (1,9/1,7 meters)

Workout 3 – ”Sour Clean and Run”

AMRAP 5 minutes 2-4-6-8 etc.
Power Clean (60/45kg)
Shuttle Run (8 meters)

Workout 4 – ”O2″

For time (Time cap: 25 min):
..5 rounds of:
10 Overhead Squats (40/25kg)
10 Burpees up onto plate
10 Toes to Bar
Then continue with:
650m Sandbell run (18/12kg)

20 Sandbell throw (18/12kg over 3 meters)
10m Move Rower
20 Sandbell throw
10m Move Rower
20 Sandbell throw
10m Move rower

2000m Row

Day 2

– All athletes advance to day 2

Workout 5 – ”Snatch-Crawl-Jump”

Every 30 seconds for 10 min (20 times):
1 Snatch
1 Under and over hurdle (70/60cm)

(Weight chosen and loaded by athlete before event starts. It can not be changed during the event. You have to do the snatch and the under+over before the next 30 sec begin for the lift to be valid.)

Score is total kilograms added together from successful lifts.

Workout 6 – ”Fried Limbs”

AMRAP 6 minutes:
4 Thrusters (75/50kg),
6 Front Squats,
12 Chest to Bar Pull-ups

5 Minute Rest

Workout 7 – ”Squeezer”

For time (time cap 4 min):
30 Deadlift (90/65kg),
20 Lateral Burpees,
40 ”Calories” Row

Workout 8 – ”Epic”

For time, 3 rounds of (Time Cap: 15 min):
8/4 Bar Muscle-ups (masters do 12/8 and 6/4 CTB)
12 One arm Dumbbell Snatch (6/6 with 32/20kg)
12m Yoke Carry (180/140kg)
12 Sit-up to box jumps (60/50cm)
12m Yoke Carry (180/140kg)

…(On the last round, there are no Sit-ups to box jumps. You just walk further with the yoke from the DB snatch and finish by standing on the box)

Score is finishing time. If time cap is hit, remaining reps are added as seconds to the time. Yoke carry is worth 12 points.