🌊POSEIDON🌊 1 round relay ‘tag in’ format Athlete 1 Swim 🏊🏽♂️ Athlete 2 - 1.5km sand run 🩴 Athlete 3 - 2.2km road run 🏃🏻 *Swim will be roughly 200m for scaled, 400m for open At least 2 athletes must compete and one athlete can do more than one leg. Ie. swim and run. There will be a transition area for each run where you need to tag your teammate in or if you are doing 2 legs, you will need to run through. The sand run involves running around a cone approx. 1.5km out and back. The road run is a 2.2km RUN along the Glenelg foreshore to the Broadway kiosk and back. Your team’s time is based on your 2.2km finisher and therefore total time.. *Please understand these are public paths and you need to be courteous to the public on Saturday morning. 🐶🐕🦺 Scaled kicks off at 7:30 sharp with both Female and Male athletes in the one heat. An essential debrief will occur at 7:20am sharp on the grass out the front of the GLSC. |
‘Trio of Squats”
For total weight: EMOM x 9 * 3RM BACK SQUAT * 2RM FRONT SQUAT * 1RM OVERHEAD SQUAT In an EMOM format, team member #1 completes a 3 rep back squat, on minute 2 a team member completes a 2 rep front squat. On the third minute, a 1RM overhead squat is completed by any team member. This format continues for 9 minutes. Each movement's heaviest lift will be added to give your team a total.
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‘X marks the spot’
Working 2 minutes on/ 1 minute off until target is complete 15 T2B 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead Max cals Ski erg until reach 70/55 target BB = 80/55kg Cap = 14 minutes (5 sets)
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‘Gun Slinger’
40 HSPU 40 Pistol squats 40 CTB 20 Deficit HSPU 20 KB Pistol squats @ 16/12kg 20 Bar Muscle-ups Cap = 12 minutes
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