Wednesday, September 13, 2023

BUILT Program

MOCK GAMES WEEK

Team Test 1 - 2-2-2-2 REDUX

In Teams of 4* (See bottom for workout description)

Rx

For reps in pairs: Max rep Overhead Squat (115/85)

Starting every 2 minutes:

10/7 Calorie Row each (M/F)

1 Seated Legless Rope Climb each to 12' (M/F)

Max-reps synchro overhead squats 115/85bs

When 2 minutes are up, the first pair stops working and returns while the second pair begins working.

Each pair will have 4 intervals to work (8 total intervals).

Scoring: score is the team's total Overhead Squat reps after all 8 intervals are complete. 

Intermediate

In Teams of 4

For reps in pairs: max rep Overhead Squat (95/65)

Starting every 2 minutes:

10/7 Calorie Row each (M/F)

1 legless rope climb each (M/F)

Max-reps synchro overhead squats 95/65lbs

When 2 minutes are up, the first pair stops working and returns while the second pair begins working.

Each pair will have 4 intervals to work (8 total intervals).

Scaled

In Teams of 4

For reps in pairs: max rep Overhead Squat

Starting every 2 minutes:

7/5 Calorie Row each (M/F)

1 rope climb each (M/F)

Max-reps synchro overhead squats

When 2 minutes are up, the first pair stops working and returns while the second pair begins working.

Each pair will have 4 intervals to work (8 total intervals).

Execution

This is a team of 4 workout, where 2 athletes work for 2:00 while the other 2 athletes rest for 2:00, then switch for a total of 8 intervals, 4 per pair. On go, 1 athlete skies while the other performs their rope climb at the same time. Once ski calories and the rope climb are completed, athletes switch and do the other movement. Once both athletes have skied and climbed rope, both athletes perform synchronized OHS until the 2:00 window is up, at which point the other pair begins their round in the same manner. Every 2:00, pairs switch, with each pair performing 4 intervals (8 total per team, for 16:00 total clock time).