Gymnastics Classes Competition – May 2019
The last* Thursday in May will host a partner-WOD competition in each of the gymnastics classes.
The scores will be collected from each two-person team in all of the classes and the winners will be announced in June.
There will be advanced, intermediate, and beginner workouts, and a winner from each group.
(*If you cannot attend class in the last week you are welcome to complete the workout in a previous week and submit your scores early. It will just mean that you have less practice).
The WOD is based on the “31 Heroes” hero workout with the thrusters replaced with HSPU to give it a gymnastics focus.
Advanced
31-minute partner AMRAP
8 handstand push-ups (can kip)
6 rope climbs (can use feet)
11 box jumps 30″ male 24″ female
400m run with 30kg dead-ball male and 20kg female
P1 completes the AMRAP while P2 runs. When P2 returns, P2 completes the AMRAP while P1 runs. And so on.
The total score is the number of times that the AMRAP has been completed within the time cap. (It does not affect your score if you are not back from the last run within the cap).
Please note this change to the AMRAP from the first test week:
Each team can now choose how they pick-up the AMRAP on the return from each run.
Option A: Each partner carries on from where the other has left off. i.e. if partner 1 has completed 3 rope climbs when P2 returns from the run, then P2 will start from the 4th rope climb and continue onwards from there, while P1 runs.
Option B: Each partner will continue from where they (personally) left off when they return from each run. i.e. if P1 has completed 3 rope climbs when P2 returns from the run, P1 will then complete their run and continue from the 4th rope climb on their return. P2 will start from the beginning of the AMRAP on returning from the first run (not from where P1 left off). If P2 gets to 5 box jumps by the time P1 returns, P2 will continue from the 6th box jump on returning again from the run. On completion of the time-cap, P1 and P2 will add up the number of rounds they have each completed to create a final score.
Spend the next three practice weeks working out the most efficient option with regards to the AMRAP. Challenge yourselves in different ways with the gas (the run) as well. i.e. a heavier ball and shorter distance, a lighter ball and longer distance, no ball and a faster pace, assault bike instead of, or as well as, a run, etc. You choose. Keep it interesting.
All that said, those people who do not want to participate in the competition do not have to! You can continue solely with your strength programme.
Intermediate
31-minute partner AMRAP
8 dips or 4 HSPU (can kip)
3 rope climbs (can use feet)
7 box jumps 30″ male 24″ female
400m run with 20kg dead-ball male and 9kg female
P1 completes the AMRAP while P2 runs. When P2 returns, P2 completes the AMRAP while P1 runs. And so on.
The total score is the number of times that the AMRAP has been completed within the time cap. (It does not affect your score if you are not back from the last run within the cap).
Please read the notes in the advanced section for the new rules on this.
Beginner
Note that this group has the option of one partner being allowed to complete any reps that the other partner is unable to achieve. i.e. if P1 can realistically only achieve 4 push-ups on each round then P2 can do an extra 2 push-ups in their rounds (a total of 8 push-ups for P2) to hit the overall target. This is to encourage new people to take part as they do not need to worry about holding their partner back. (This should never be a concern. It’s just for fun). It will also be great for teamwork 🙂
31-minute partner AMRAP
6 incline push-ups on low p-bars
3 rope climbs (can use feet) or 6 scaled rope climbs (start lying on the floor and pull yourself up to a standing position)
7 box jumps 24″ male 20″ female
400m run
P1 completes the AMRAP while P2 runs. When P2 returns, P2 completes the AMRAP while P1 runs. And so on.
The total score is the number of times that the AMRAP has been completed within the time cap. (It does not affect your score if you are not back from the last run within the cap).
Please note that over the next three weeks, beginners should continue to focus their class time on their strength programme. This competition is just for fun in the last week.
Any questions, please do contact me (Jenna). 6am, 8am, and 6.30pm classes are all welcome to participate!
Find a friend to get fierce with x