12 minute AMRAP
Male pair: OH Plate hold (15kg) whilst 40 OH plate lunges (15kg) are completed
Female pair: Barbell FR Hold (30kg) whilst 40 BB Push press (20kg) are completed
Male pair: Dbl DB DL Hold (22.5kg) whilst 40 Plate sit ups (10kg) are performed
Female pair: Wall sit hold whilst 40 Goblet squats (16) are performed
In this workout the male pairs need to work together and the females pairs need to work together.
The male pair will complete 40 overhead plate lunges - 1 athlete will hold a plate overhead, the other will complete the lunge. Athletes can swap who holds and who lunges as many times as they like.
Once complete they must run back to the start line, tag in the female pair who will run out and complete the front rack hold and push press.
The female athletes can also swap in and out as many times as they like. In the same fashion, the male pair will complete 40 Plate sit ups whilst the other athlete holds DB at the top of a deadlift and the female pair will complete 40 goblet squats whilst the other performs a wall sit hold.
The team will complete as many full rounds and reps, as possible, in 12 minutes.
- Reps cannot be chipped through until the other athlete is in the static hold
- The lunges must be forward
- Full lock out on Push press is required
- Plate on the sit ups must touch the floor behind the athletes head and the floor in front of their feet on every rep
- Hips & knees must both be at 90 degrees on the wall sit hold
- Full depth must be achieved on the goblet squats and full extension at the top of the rep
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