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!