Duration: 15 minutes 

The team of four splits into two pairs:

Pair 1 will complete 50 x box step overs (20" box) between them

In the time it takes Pair 1 to complete the above box step overs, Pair 2 will:

Perform Overhead Plate hold
Build calories on the Bike Erg

Once the box step overs are complete, the pairs will swap exercises.

In 15 minutes, the aim is to achieve the highest calories possible on the Bike Erg – calories will be your score for the round.

RULES:

50 x Box Step Overs (20” box)


The box step overs can be split in any way between the two athletes and the athletes must fully extend their legs and stand with both feet on the top of the box for each rep to count.

Overhead Plate Hold (10kg Women / 15kg Men)


The athlete holding the plate overhead must have their arms fully extended. If the plate drops, the entire circuit stops for all athletes until the plate is placed above the head again.

Bike Erg – dampener set to athlete preference

Bike Erg used to build calories which will determine the final score for the round.

The pair performing the Bike Erg and Overhead Plate Hold can swap during the round but remember all athletes must stop if the plate drops.

Find out more and contact

For all enquiries please contact help@blakelyclothing.com