Workouts

Click workout name to show leaderboard for that workout.

9/12/2019 - BURN Workout 1
AMRAP 7 

7 DBL DB Ground to OH (35/25) performance|(25/15) fitness
7 DBL DB Up-Down
14 Push-up

-Rest 3:00-

AMRAP 7
7 DBL DB Ground to OH (35/25) performance|(25/15) fitness
7 DBL DB Devil Press
14 Abmat Situp

-Rest 2:00-

AMRAP 7
7 DBL DB Ground to OH (35/25)|(25/15) 
7 DBL DB Burpee
14 Air Squat


SCALING
REPS, LOADING, VOLUME...
For DB movements: scale the load to something that the athlete could press overhead 10-12 times unbroken.
For push-ups: If the overall volume for a beginner or deconditioned athlete is too high, scale back the number of reps to something that could be completed in 1-2 sets.

MOVEMENT ADJUSTMENTS...
For athletes that cannot hinge: modify the DB G2OH to DB Push Press, and modify the DB Up-Down to an elevated Up-Down, or an Up-Down without load.
For more deconditioned athletes, we can modify the Up-Down to a step-back to plank and step-forward to stand, or raise the hands to a bench or a box, to decrease the range of the movement.
For push-ups: for newer or more deconditioned athletes, we can raise the surface that we perform the push-up from, or we can set up a band across the rig on 2 J-Hooks to assist in the push-up. We can also place the knees-down on the ground, but if this is the normal go-to scale for push-ups, let’s switch it up and try a different one today!
9/12/2019 - Triple AMRAP
AMRAP 7 

7 DBL DB Ground to OH (35/25) performance|(25/15) fitness
7 DBL DB Up-Down
14 Push-up

-Rest 3:00-

AMRAP 7
7 DBL DB Ground to OH (35/25) performance|(25/15) fitness
7 DBL DB Devil Press
14 Abmat Situp

-Rest 2:00-

AMRAP 7
7 DBL DB Ground to OH (35/25)|(25/15) 
7 DBL DB Burpee
14 Air Squat

SCALING
REPS, LOADING, VOLUME...
For DB movements: scale the load to something that the athlete could press overhead 10-12 times unbroken.
For push-ups: If the overall volume for a beginner or deconditioned athlete is too high, scale back the number of reps to something that could be completed in 1-2 sets.

MOVEMENT ADJUSTMENTS...
For athletes that cannot hinge: modify the DB G2OH to DB Push Press, and modify the DB Up-Down to an elevated Up-Down, or an Up-Down without load.
For more deconditioned athletes, we can modify the Up-Down to a step-back to plank and step-forward to stand, or raise the hands to a bench or a box, to decrease the range of the movement.
For push-ups: for newer or more deconditioned athletes, we can raise the surface that we perform the push-up from, or we can set up a band across the rig on 2 J-Hooks to assist in the push-up. We can also place the knees-down on the ground, but if this is the normal go-to scale for push-ups, let’s switch it up and try a different one today!

9/12/2019 - BURN Workout 1 PERFORMANCE

MALE SCORES

FEMALE SCORES