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THE PERFORMANCE GAMES
PRESENTS
DATE: 18TH OCTOBER £5PP
3 SECTIONS, 3 ASPECTS OF PERFORMANCE.
STRENGTH, CARDIO, METCON.
PAIRS OR INDIVIDUAL
PAIRS
INDIVIDUAL
SECTION 1 - WARM UP & STRENGTH
5 MINUTE WARM UP
STRENGTH
IN 20 MINUTES BUILD UPTO A 3RM BENCH PRESS
5 MINUTE RECOVERY
SECTION 2 - CARDIO
A. 12MIN MAX DISTANCE RUN
B. 12MIN MAX DISTANCE BIKE
5 MINUTE RECOVERY
SECTION 3 - METCON
25 MINUTE TIME CAP
50 CALORIE ROW
40 DUAL DB THRUSTER
(M 20KG / F 12.5KG)
30 BOX JUMP OVER
(M 24" / F 18")
20 SYNCRO BURPEES
10 SANDBAG GROUND TO SHOULDER
(M 40KG / F 20KG)
20 SYNCRO BURPEES
30 BOX JUMP OVER
(M 24" / F 18")
40 DUAL DB THRUSTER
(M 20KG / F 12.5KG)
50 CALORIE ROW
SECTION 1 - WARM UP & STRENGTH
5 MINUTE WARM UP
STRENGTH
IN 20 MINUTES BUILD UPTO A 3RM BENCH PRESS
5 MINUTE RECOVERY
SECTION 2 - CARDIO
MAX DISTANCE ROW & BIKE
ATHLETES TO SWAP EVERY 2KM OF BIKE.
5 MINUTE RECOVERY
SECTION 3 - METCON
25 MINUTE TIME CAP
25 CALORIE ROW
20 DUAL DB THRUSTER
(M 20KG / F 12.5KG)
15 BOX JUMP OVER
(M 24" / F 18")
10 BURPEES
5 SANDBAG GROUND TO SHOULDER
(M 40KG / F 20KG)
10 BURPEES
15 BOX JUMP OVER
(M 24" / F 18")
20 DUAL DB THRUSTER
(M 20KG / F 12.5KG)
25 CALORIE ROW
Simply fill in your details below and I will be in contact with you to take payment and confirm your space.
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