Duration: 15 minutes

Working in teams of 4, 2 athletes will complete the following in Synchro:

15 x box jumps

15 x plate to overhead

In the time it takes 2 athletes to complete the above, the other 2 athletes will:

Build calories on a bike erg

Hold a plank*

Once box jumps and PTOH are completed, athletes will move around to the next exercise.

Continue in the circuit for the 15 minutes.

1 point per calorie burned on the bike. 

RULES:

OPEN:

15 x Box Jumps/Step Ups (16” or 20”Women / 20” or 24” Men)

15 x PTOH (5kg/10kg Women / 15kg/20kg Men)

*FOR EACH PLANK BROKEN 2 POINTS DEDUCTED.

PROS:

15 x Box Jumps ONLY (20” Women / 24” Men)

15 x PTOH (10kg Women / 20kg Men)

*FOR EACH PLANK BROKEN IS 5 POINTS DEDUCTED.

The bike must always be in use.

The team member planking cannot break that plank until the final reps of the synchro PTOH’s and box jumps have been completed, or risk a penalty.

The Box Jumps/Step ups & PTOH MUST be completed in synchro.

Find out more and contact

For all enquiries please contact help@blakelyclothing.com