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15
Apr

160416 Saturday The Trodo Open

 

Team_BCF

 


trodo open 4.2016

be there or be square! teams-of-four work hard together for four, four minute rounds for a total rep count!

AMRAP 16min (4 rounds of 4-minute AMRAPs)

the workout: 4x4x4x4

0-4min:
200m run buy in + AMRAP burpee box overs & american kettlebell swings

4-8min:
200m run buy in + AMRAP box jumps & single arm kettlebell ground to overhead

8-12min:
200m run buy in + AMRAP burpee box overs & american kettlebell swings

12-16min:
200m run buy in + AMRAP box jumps & single arm kettlebell ground to overhead

category standards

CAT 1

  • box @ 24”
  • KB @ 53/35

CAT 2 / masters 40+

  • box @ 20”
  • KB @ 44/26

CAT 3 / just for fun

  • box @ athlete’s choice
  • KB @ athlete’s choice

workout flow

at the beginning of each round, all athletes run the 200m.  work may begin as soon as one athlete returns. only two athletes may work at a time, one on the kettlebell and one on the box. there are no minimum or maximum work requirements. at the conclusion of the first 4-minute round, round two begins with all athletes running a 200m.

*rounds 1 and 3 are the same. rounds 2 and 4 are the same.


 

team trodo tips

communicate like crazy! keep a running count on the box and kettlebell work throughout each round. have one athlete write it all down at the end of the round. they can catch up on the run.


workout standards

run all athletes must complete the 200m run, but they are not required to stay together. there are 4 group runs total, completed at the beginning of every 4-minute round.

burpee box overs athlete must burpee on one side of the box (chest and hips touch the floor) then jump or step over the box in order for a rep to count. full hip extension is not required on top of the box. athletes may perform burpees laterally or perpendicular to the box as long as the burpee standard is met.

american KB swings the kettlebell must be held in both hands. a rep begins with the kettlbell behind the vertical plane of the athlete. the kettlebell should swing up in one fluid motion and end in a locked out overhead position with the bottom of the bell facing up and stacked over the athlete’s shoulders/hips/feet.

box jumps athlete must jump or step on top of the box and reach full hip extension with both feet on the box in order for the rep to count. athlete is not required to travel over the box. athlete may step or jump down.

single arm KB ground to overhead athletes may single arm snatch or clean & jerk the kettlebell as long as the kettlebell starts on the floor for every rep and ends in a locked out overhead position with the kettlebell stacked over the shoulder/hips/knees/feet.

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