Workout 25.2 - Scores by 7/30
“Countdown”
Premier League
Score = Total time to perform all exercises
10 Dumbbell Thrusters (Men 25 pounds each hand/Women 10 pounds each hand)
10 Shuttle Runs (run out 10 yards,one foot crosses line, turn and run back, 1rep = 20 yards total, no hand touch to ground required)
10 Plank Dumbbell Row (Men 25 pounds each hand/Women 10 pounds each hand - One rep is a complete row of each hand, i.e. left hand row, then right hand row = 1 rep)
….then
Complete 9 reps of the 3 exercises…then
Complete 8 reps of the 3 exercises…then
Complete 7 reps of the 3 exercises…etc, etc.
until…
You perform 1 rep of each exercise.
Note the time. This is your score.
For the workout, you complete 10 rounds in total, with decreasing reps each round. Every round requires one fewer rep of each exercise than the previous round.
Championship League
Score = Total time to perform all exercises
10 Air Squats
10 Shuttle Jog or Walk (run out 10 yards, turn and run back 10 yards, 0ne rep = 20 yards total - no hand touch to ground required)
10 Plank Shoulder Tap (From plank position, tap each shoulder with the opposite hand. One rep is completed after tapping both shoulders)
….then
Complete 9 reps of the 3 exercises…then
Complete 8 reps of the 3 exercises…then
Complete 7 reps of each of the 3 exercises… etc.
…until
You perform 1 rep of each exercise.
Note the time. This is your score.
For the workout, you complete 10 rounds in total, with decreasing reps each round. Every round requires one fewer rep of each exercise than the previous round.
Possible Championship League Substitutions (No substitutions for Premier League)
For air squats: perform half air squats, Relax depth of squat but try to keep chest high
For shuttle run/jog: perform shuttle walk
For plank shoulder taps - perform knee plank with shoulder taps https://bit.ly/4lXAWXY
Exercise Standards (Honor Rule) & Suggestions
Use a whiteboard or other aid to count off rounds as you go. It's very easy to lose track of what round you are on when under stress. You don't want to skip a round or repeat a round. I also recommend counting out loud for the shuttle runs.
Thruster Demo - focus on proper depth of squat, complete extension at top - Demo https://bit.ly/3TDZCZp
Air Squat Demo - focus on proper depth with chest high - https://bit.ly/40jbCmN
Shuttle Run Demo - Measure distance. One foot must cross the line before turn - https://bit.ly/4o57i4W
Dumbbell Plank Row Demo - https://bit.ly/4lXydxI
Plank Shoulder Tap Demo - https://bit.ly/3GEcxaS
Scoring Rules
Premier League scores rank higher than Championship League scores. Scores from workouts with substitutions rank below “no-sub” Championship League scores, and all workouts with substitutions will receive the same points.