15/12/2024

03:00 PM

Vogue Fitness | Yas Marina

--- This is a demo description ---

Team of 3 Workout Event

- Workout Duration: 60-minute time cap
- Format: All workouts are done in teams of 3. Members rotate as indicated. Adjust weights and movements as needed to suit individual abilities.

1. Sean Hanley (Relay Style)
- 2000m Row:
- One team member rows at a time.
- Every minute, the team performs 5 lateral burpees over the rower before switching rowers.

2. DT (You Go, I Go)
- 6 Rounds for Time (Each teammate completes 1 round at a time, 2 round total each):
- 12 Deadlifts (155/105 lb)
-9 Hang Power Cleans (155/105 lb)
-6 Push Jerks (155/105 lb)

3. Holleyman (You Go, I Go)
- 30 Rounds for Time (Each teammate completes 1 round at a time, 10 round total each):
- 5 Wall Ball Shots
- 3 Handstand Push-Ups (HSPU) or Hand-Release Push-Ups (HRPU)
- 1 Power Clean (135/95 lb)
4. Fractional Fran
- 21-15-9 Thrusters and Pull-Ups (Team Relay):
- P1: 21 Thrusters, 21 Pull-Ups
- P2: 21 Thrusters, 21 Pull-Ups
- P3: 21 Thrusters, 21 Pull-Ups
- P1: 15 Thrusters, 15 Pull-Ups
- Continue in the same rotation through 21-15-9 reps.
- Weight: 95/65 lb

Notes:
- Strategy: Decide in advance how to divide efforts to maximize efficiency and minimize fatigue.
- Scaling Options: Weights and movements can be scaled to individual capabilities (e.g., substitute HRPU for HSPU, use bands for pull-ups).
- Goal: Work together, push your limits, and finish all workouts within the 60-minute time cap!