-Break in to teams of 3 members
The workout will last 11 minutes, the first team member will start by deadlifting (265/175) as many reps in 1 minute as possible, followed by a 1 minute rest. Â He or she will then do as many pistol squats as they can in 1 minute, followed by a 1 minute rest. Â He or she will then do as many double-unders as they can do in 1 minute, followed by a 1 minute rest. Â He or she will then row for as many calories as they can in 1 minute. Â The remaining 3 team members will start on each movement a minute apart, so that each person does the same movements, only 1 minute behind the person in front of them. Â The team members will also have to establish a 1RM from shoulders to overhead as soon as they finish the 4 movements.
*Weight will be scaled as needed
*If you do not have double-unders (3 singles count as 1 double-under)
*If you do not have pistols (3 air squats count as 1 pistol)
*Scoring will be as follows: 1 rep of deadlifts = 1 point, 1 rep of pistols = 1 point, 2 reps of DUs = 1 point, 1 calorie on row = 1 point, 3 pounds on SH to OVHD = 1 point. Â Add total team points together to find score.