904'S FITTEST

904'S FITTEST

904'S FITTEST

Is Your Facility The Fittest?

904’s Fittest – Workout #2

904’s Fittest Fitness Competition — Work Out #02 from 904Fitness on Vimeo.

Workout #2

Men and women will compete separately during this workout. By choice of the team, either the men or women will go first.

Round 1 – 40 total reps of each exercise.
Round 2 – 30 total reps of each exercise.
Round 3 – 20 total reps of each exercise.

Ball over Bar

Athletes simply have to toss a medicine ball back and forth over the pull up bar for the assigned number of reps. The height of the pull up bar will be 8 feet 4 inches for all divisions.

Buddy Burpees

One athlete must hold a plank while their partner jumps over them to complete each rep. Athletes can alternate between the plank and burpees however they choose, unless one athlete fails to maintain the plank. Anytime there is a failure during the plank, the athletes must switch. Athletes have the option to step over their partner.

Step Ups

The workload can be can be divided between the two atheletes however they choose. So it is possible for only one athlete to perform all of the step ups. The height of the step will be 18 inches for all divisions.

Questions & Answers

  • The men will have 14 minutes to complete the workout and the women will have 14 minutes to complete the workout.
  • If you can no longer throw the ball over the bar you must rest until you can.
  • Each time the ball goes over the bar that is one rep.
  • For the burpee, athletes will begin in a standing position, drop to the ground until their chest touches, they then can jump over their partner to complete 1 rep.
  • Athletes do not have to stand to full extension between each burpee.

 

There will be a 14 minute time cap on this workout.


Competitive Men

Ball over Bar with 30lb Medicine Ball

Buddy Burpee

Step up with 60lb Sandbag

Competitive Women

Ball over Bar with 20lb Medicine Ball

Buddy Burpee

Step Up with 30lb Sandbag


Intermediate Men

Ball over Bar with 20lb Medicine Ball

Buddy Burpee

Step up with 30lb Sandbag

Intermediate Women

Ball over Bar with 15lb Medicine Ball

Buddy Burpee

Step Up Unweighted