Team SuperFit DC Workout 3

In 12 Minutes Complete:

120 Goblet Squats (24kg/16kg)

Max Calories Row


Rules: Teams will have 12 minutes to complete 120 Goblet Squats and then row as many calories as possible on the Concept 2 Rower.  Goblet Squats maybe broken up between partners as needed.  Athletes will be responsible for setting their own rower during the workout.  One partner may set-up the rower while the other is doing Goblet Squats..  Only one partner may work at a time.


Goblet Squats:  The kettlebell must be held at chest level in front of body.  Athletes must pass through a full squat (hip crease below the knee) and finish with the hips and knees fully extended.

Scoring:  Total Row Calories