Echo Bike

Team SuperFit Lorton 4p 2019 - Workout 3

11 MInute Cap


12 Echo Bike Cals

10 DB Snatch (50/35 All Divisions)

8 Overhead DB Lunge (50/35 All Divisions) (Goblet Lunge - Novice)

Rules:Teams will have 11 minutes to complete the workout.  Teams will split into pairs, coed teams may split into any pair.  Pairs will alternate rounds only after fully completed rounds. Pairs may split the work in any manner.  While a pair is working one person must be hanging from the pullup bar. Pairs must switch each time someone drops from the pullup bar.  There will be a one second penalty for each rep not completed within the time cap.

Echo Bike Cals:  Athletes must stay on the bike until the monitor reads 8 cals.  Bikes must be reset each round. with the hips and knees fully extended and the elbows in front of the bar.  A full squat is not required.

DB Snatch:  DB Snatch: The dumbbell must touch the floor each rep and finish with the hips,knees, and elbows fully extended with the DB over the body.  Alternating is required. The free hand may not be used to assist in any way.

OH Lunge:  With the DB overhead, the athlete must touch the floor with a knee and return to a fully standing position with the hips and knees fully extended.  Novice teams will perform a goblet lunge, keep the DB at chest level.