2017 TFX Competition Workout: Team Assaulted 2x5

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This is a M/F/M/F order on the assault bike with a M/F pair for the unison DBall to Shoulder.

At the call of 3-2-1, Go, the first male athlete will run to the Assault Bike to complete 20 calories on the assault bike. Once all 20 calories are complete, the male athlete will run back and tag the first female athlete. The first female athlete will run to the Assault Bike to complete 15 calories while the first male athletes will proceed to the Dball and wait for the first female athlete.

Once all 15 calories are complete for the first female athlete, she will run back and tag the second male athlete to take his turn on the Assault Bike to complete 20 calories. The first female athlete will then proceed to the DBall to complete 15 Unison DBall to Shoulder with the first male athlete. The movement starts with the DBall on the ground and finishes when both the athletes have the  DBall resting on their shoulders while they are both standing tall. This is NOT a Dball throw over the shoulder. The athlete must reach full hip and knee lock out with the DBall on the athlete‚Äôs shoulder showing control at the top. The athlete then may drop the DBall to the ground once the repetition is complete. Both athletes must have the DBall on the shoulders for the repetition to count.

While the first pair are completing 15 Unison DBall to Shoulder. The second male athlete is chipping away at 20 calories on the Assault Bike. Once all 20 are completed, the second male athlete hops off and tags the second female athlete. The second male athlete may then stand behind the M/F pair 1 while they finish their 15 Unison DBall to Shoulder. Once the second female completes all 15 calories, she will then proceed to the DBall. If M/F pair 1 finish their 15 Unison DBall to Shoulder before the second female is off the Assault Bike, they may move the DBall forward to the next station but must wait for the M/F pair 2 to complete the next repetitions.

Once M/F pair 1 finish all 15 Unison DBall to Shoulder they will move the DBall forward to the next station where M/F pair 2 will complete 5 Unison DBall to Shoulder. Once M/F pair 2 complete all 5 repetitions, they will move the DBall forward to the next station for M/F pair 1 to complete 10 repetitions. Once all 10 are complete, they will move the DBall forward to the next station, where M/F pair 2 will complete their 10 repetitions. Once M/F pair 2 finishes their 10 repetitions and moves the DBall forward, M/F pair 1 will finish their last 5 repetitions. Once they finish all 5 and move the DBall to the next station, they may proceed to the finish pad. Once the DBall is moved forward, M/F pair 2 will complete their last 15 Unison DBall to Shoulder. Once all 15 are complete, they will run to the finish pad where their teammates are and time will be called.

All 4 Team Members Complete in M/F/M/F order:
20/15 Cal Bike
then
M/F Pair 1 15-10-5 Unison DBall to Shoulder
M/F Pair 2 5-10-15 Unison DBall to Shoulder

  • Pro: 100/80
  • Amateur: 80/60
Nicole Hughes