The Final Countdown - intermediate.
150 Double unders (3x50)
50 Handstand Press ups
300m Synchro (2) Shuttles (30x5+5m)
100 Wallballs (9/6)
300m Synchro (2) Shuttles (30x5+5m)
50 Handstand Press ups
150 Double unders (3x50)
14 minute time cap and 1 second penalty for every incomplete rep.
Description;
At the call of 3,2,1, GO 1 athelte will step forward and complete 50 Double unders. When complete they will step back and the next athlete will step forward and complete their 50 reps. All 150 reps must be completed in sets of 50. The athlete doing Double unders must change every 50 reps but 2 athletes can alternate and complete all reps with 1 athlete not doing any.
Once complete the team move onto the Handstand press ups. There is no minimum work requirement on the Handstand press ups, Shuttles or Wallballs for any athlete.
Shuttles are 5m out and 5m back which is 10m and = 1 rep. The 2 athletes working must be have both feet finish behind the line at each end of the shuttle and the floor touch must be synchronised.
Wallballs 1 works at a time, whilst 2 rest. Clock stops when all work is complete or at the 14 minute mark.
Handstand press up - Starts in a ful handstand, arms locked out with hips off the wall. Head must contact the ab mat at the bottom of the rep. To complete the rep the athlete must finish back in a full handstand, arms locked out, under control against the wall with hips off the wall.
Wallballs - Hip crease below parallel at the bottom of the rep, makes contact with the appropriate height target.
SCALE IT UP
SIU - Crossovers + 2nd athlete in HS hold for the HSPU
Bonus - 3 minute bonus IF the metcon is completed inside the TC. If the workout is incomplete at the TC NO bonus is applied even if the team chose to Scale up.