TYPE: Speed, Strength, Endurance, Competitive Teamwork
EQUIPMENT: 2x10kg sandbags, 2x10kg plates, 2x16kg KB, 2x20kg KB, 5kg medicine ball
2 TEAMS: 1 = Stef & Rod; 2 = Damon & Paul
1 person from team 1 and 1 person from team 2 go down and up the ladder with 1x10kg sandbag each
WHILE
the other team member does the following:
- run backwards up the street, 10 pushups
- run forwards down the street, 10 decline (using the bench) pushups
- farmers walk (KB) up the street, 10 KB pushups
- farmers walk down the street, 10 KB snatches (5 each arm)
- unweighted squats until team member finishes the ladder if necessary
SWAP SANDBAG BETWEEN TEAM MEMBERS
10 ROUNDS (5 times on the ladder for each person)
10 ROUNDS (5 times on the ladder for each person)
*Note: the idea is to finish your ladder run as fast as possible to get a rest while your partner finishes their series (there may be zero rest)
The winning team gets to pick 1 of the below for both teams!
The winning team gets to pick 1 of the below for both teams!
- 3x Mount Street runs
- 4x Jacobs (weighted at the winner's discretion)
- 50x burpies
- 2 sets of 50x medicine ball partnered situps
- 5x bear crawl up the street, lunging down
- 6x ball slams / 10kg sandbag throws up the street
"PAIN IS JUST WEAKNESS LEAVING THE BODY"
3 comments:
Great idea Paul to introduce the team concept.
Oh man Rods in for some yelling.....
Looking forward.
because you are a wanker :)
i willwin the initial team challenge (even if i have to put amite in rods arse) just so i can choose not 1, not 2, but 3 of the choices you have listed!
and by the way great program! i like it! well done buddy! :)
the program worked almost exactly as expected, good intensity and the timing was almost spot on between the two areas.
total time taken for the winning team (damon & paul) was 43:20.
punishment negotiated was 2xladder and 25 burpies for everyone.
everyone put in a mammoth effort, stef probably needs to trade the 10kg SB for 25kg, use 24kg KB for the walks and snatches.
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