Team SuperFit Bel Air Workout 1

2 Minute Max Calorie Assault Bike

30 seconds rest

2 Minute Max Rep Deadlifts (275/185 RX)(225/155 N/M)

30 seconds rest

2 Minute Max Rep Box Jump (30/24 RX) (24/20 N/M)


Rules: Teams will receive 2 minutes at each station to perform as many reps as possible with a 30 second transition b/w stations.  Each team will have 2 assault bikes and 2 boxes.  This event will be scored as total points. Assault Bike = 3pts, Deadlift = 2 pts, Box Jumps = 1pt. Only one person may work at a time on the deadlift and box jumps.

Box Jumps: The athlete must finish on top of the box with hips and knees fully extended before performing the next rep.  No bounding off the box and then reaching extension.

Deadlifts:  Must be pulled from the floor each rep with the hips and knees fully extended at the top of the movement with the shoulders behind the bar.  NO BOUNCING!

Elizabeth Sobka

South Of Belmar, 3821 Wolff Street, Denver, CO, 80212