SuperFit Lorton Workout 1

In 8 minutes…

40 Calorie Row

30 Clean/Jerks (135/95 RX) (115/75 N/M)

40 Calorie Row


Rules:  Athletes will have 8 minutes to complete the workout.  They will receive a one second penalty for each rep not completed within the time cap.


Row:  Athletes will row for 40 calories each round. Athletes must reset the rower for their second round of calories.

Clean and Jerk:  The bar must be pulled from the floor each rep to the shoulder.  The athlete must finish with the bar overhead with hips, knees, and arms fully extended/locked out at the top of the movement.  Squat cleans, power, and hang cleans with a split jerk, push jerk, push press, or strict press are all acceptable.