Metcon comp update!

Further instructions on the workouts are given below but first:

Due to popularity, a third session has been added to Teamup for 12.30pm. Scores will be collected from all the teams in all three sessions and the winner will be announced at the BBQ*.

(*We are supplying the BBQ food. Gin and vodka will be available to buy from the 58 Gin distillery next door and the Sheep in Wolf’s Clothing brewery will be setting up a stand. You are welcome to BYO from the local shops and do feel free to bring family, friends, and dogs. I hear rumours that one of our members will be DJing but that is TBC).

New members – if the weights listed below are too much I will put you in a group together and will reduce the weight to what you can do. I will explain everything to you on the day and will make sure everyone knows what to do. The movements are very simple so you will be absolutely fine 🙂

I have had people tell me they would like to come but “don’t want to let the team down”. Please don’t worry about this! I will put you in teams that are appropriate for your level of experience and will do my best to make sure everyone is comfortable. It is just for fun rather than serious competition. The aim is to help you to get to know the people you see every week but perhaps do not get a chance to speak to in class. In each workout, you can allocate who does what based on skill and experience.

The workouts:

These have now been tested and some adjustments made.

Note: if you do Person 1’s movement in workout 1, you do not have to do Person 1’s movement in the rest of the workouts. For each workout, allocate the movements based on what you think will be most beneficial for your team.

Workout 1 – team sprint, relay style

4 rounds

Person 1: 15 burpees

Person 2: 10/20 cal row (Female/Male)

Person 3: 15 box jump 20/24″

Person 4: 10/20 cal bike

Person 1 (the burpee person) is the primary baton holder (with Person 3 assisting – the box jumper)

When Person 1 finishes the burpees they will tap Person 2 on the shoulder with the baton to tell them that they can start.

When Person 2 finishes the row, Person 1 will tap Person 2’s shoulder with the baton to acknowledge that they have finished, and then tap Person 3’s shoulder with the baton to tell them that they can start.

When Person 3 finishes the box jumps, Person 1 will tap Person 3’s shoulder with the baton to acknowledge that they have finished, and then tap Person 4’s shoulder with the baton to tell them that they can start.

When Person 4 finishes the bike, *Person 3* will tap Person 4’s shoulder with the baton to acknowledge that they have finished, and then tap Person 1’s shoulder with the baton to tell them that they can start the next round.

In summary, your shoulder is tapped with the baton to tell you when you can start, and it is tapped again to acknowledge when you have finished.

Person 1 is responsible for counting reps and calories (with Person 3’s assistance at the end). Please count out loud so that everyone can hear.

After 4 rounds have been completed, your TIME will be your score. The lowest time wins.

Workout 2 – 2 min burn

2 rounds of 2 mins work. 2 mins rest between each round.

Person 1: air squat

Person 2: ski erg

Person 3: box step-up 20/24″

Person 4: round 1 = push-ups / round 2 = DB power snatch 10/15kg

Person 1 and Person 2 will move at the same time. Person 3 and Person 4 will count their reps.

Person 3 and Person 4 will then move at the same time. Person 1 and Person 2 will count their reps.

Please count the reps out loud.

Your final score is the total number of REPS plus the total number of METRES.

Workout 3 – max unbroken reps

2 rounds

Person 1: Toes to rings

Person 2: AKBS 12/20kg

Person 3: DB push press 8/12.5kg

Person 4: Ring rows

You have 8 mins for all team members to complete 2 rounds of their allocated movement. It is up to you how you organise your time. As a guideline, I suggest that two people move while two people count their reps and then switch over. You must have someone other than yourself counting your reps and they must be counted out loud.

Try to mix it up so that you count the reps of a different person to who you counted for in the previous workout. The goal of today is to speak to as many people as possible 🙂

It is recommended that you take 2.5 mins rest between each round but again this is up to you to strategise.

Your score is the total number of REPS achieved for both rounds.

Workout 4 – this one has been removed to ensure that the session is completed in 1-hour.

Workout 5 (now 4) – team chipper plus maximum distance row

20 min AMRAP

10 wall ball 5/7kg

15 DB hang clean 8/12.5kg

20 DB push press 8/12.5kg

15 dead-ball to shoulder (not over) 20/30kg

5/10 cal bike

Rest until the person in front of you reaches the start of the dead-balls.

This is completed in a follow-the-leader style.

P2 starts the walls balls when P1 starts the dead-ball. P3 starts the wall balls when P2 starts the dead-ball. P1 starts again on the wall balls when P3 starts the dead-ball.

P4 starts on the rower.

There should always be someone on the rower.

You can change that person at any time. You can change as many times as you like as long as there is always one person on the rower and three people on the chipper. This is an additional challenge to the workout – can you work as a team to keep everything flowing?

Re strategy – if you have a strong team member who can keep going with minimal rest that person can ‘jump the queue’ at the start of a round. For example, if it is Person 3’s turn to start on the wall balls but they need more rest then someone else can give up their rest and take over by starting on the wall balls instead. The only rules on this are:

You cannot start until the person in front of you has finished their 20 push press

You cannot overtake DURING the chipper movements if you catch up to the person in front of you

There are two scores for this workout:

Score 1: total METRES achieved on the rower

Score 2: total number of ROUNDS achieved by the team (count your own and then add them up at the end)