Team Road to Glory

14 Minute Cap:

1 Mile Run with weighted vest (20/14)

Then

AMRAP in Remaining Amount of Time:
4 Alternating Pistols
4 Box Jump Overs (24”)

This is 2 scored events under one running clock. The first score will be the time it takes the team to run 1 mile and their second score will be the total number of reps the team completes in the AMRAP.

At the call of 3-2-1 Go, all team members will take off on a 1 mile run loop. Once the team arrives back at their pad their judge will write the time of their 1 mile run.The team will then proceed to 4 Alternating Pistols followed by 4 Box Jump Overs. This will be done in a “conga line” style. With Team Member 1 completing 4 Pistols and 4 Box Jump Overs and then running back to their start pad to tag Team Member 2 who will complete their 4 Pistols and 4 Box Jump Overs. They will continue in this order and fashion until the 12 minutes are called. At the end of 12 minutes the teams’s score will be the total number of repetitions completed in pistols and box jump overs. Again, this is a 2 scored events under one running clock. If you are unable to complete the 1 mile run, you will receive a 0 for the workout.

Pistols

The one-legged squat begins and ends with the athlete standing and the hip and knee fully extended. Athletes must alternate legs after every successful rep and can not alternate until a successful rep is completed. The hip crease must be below the top of the knee at the bottom and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the one-legged squat.

Box Jump Overs

For the box jump overs, athletes must jump onto or over the box using a two-foot takeoff. There is no requirement to stand tall while on top of the box and athletes may choose to step down or jump down when returning to the ground. The athlete may choose to do their box jumps facing their box or doing lateral jumps. Each rep is counted when the athlete lands on the opposite side of the box. Step Ups are NOT allowed in this workout.