weighted step ups

Team SuperFit Richmond 2018 - Workout 2

For time: (8 Minute Cap)

80 Wall Balls

70 Weighted Step Ups (50/35 all divisions) (24/20 All divisions)

60 HSPU (RX/Intermediate) (SA DB Clean/Jerk 50/35 - Novice)


Rules:  Teams will have 8 minutes to complete the workout.  Novice teams will perform a single arm DB clean and jerk instead of HSPU.  Only one person works at a time. Teams will be assessed a one second penalty for each rep not completed within the time cap.

Wall Balls:  The athlete must pass through a full squat (hip crease below the knee) and contact the line/target at or above the appropriate level.

Weighted Step Ups:  Athletes will hold one dumbbell in any manner.  They will step up on to the box, touching both feet on top before going over to the other side.  Athletes do not have to open their hips on top of the box. The rep ends when both feet hit the floor.

HSPU: Each athlete will use one abmat and two (2) 25# plates.  Hands may not be placed outside of the plates. The athlete must kick up to the wall in a full lockout position before attempting the first repetition.  The head must make contact with the abmat and the arms must be fully locked out at the top, with both feet against the wall. For the SA DB C/J the dumbbell must past between the knees, be pulled to the shoulder then pressed overhead with the hips, knees fully extended with the arms locked out and dumbbell over the body.