WORKOUT 5 – DAY 2
"THE BOLT"

MF / MF / MF

A short, sharp mixed pairs event that will have athletes on the hustle from start to finish.

4 ROUNDS FOR TIME: (4 MINUTE CAP)

4 rounds for time of:

50 Double unders

25 Wall balls 20 / 14 lbs

WORKOUT FLOW

At the call of Go the first MF pair will move into the workout where one athlete will complete 50 Double unders while the other athlete completes 25 Wall balls.  At the completion of the movements the athletes will have completed 1 round and they will then swap movements.  This will continue for 4 total rounds or until the time cap of 4 mins is up.  Once the 4 rounds are completed both athletes will run through to the finish mat where their time will be recorded.  At the 4 minute mark the next pair will move into the workout and then at the 8 min mark the last pairing will move into the workout.

PLEASE NOTE

MF pairs working together.


In the first round one athlete completes Double unders while the other completes Wall balls. In the second round the movements are swapped.


Athletes move through to the finish mat where time will be recorded.


A 4 minute cap applies to each mixed pairing.


The clock will run continuously.

SCORE

Time to complete the workout
or
Time cap + reps not completed

MOVEMENT STANDARDS

Wall ball

The wall ball must be taken from the bottom of a squat with the hip crease below the knee, and thrown to hit the middle of the target. If the ball is not caught between reps, it must come to a full stop on the ground.  Bouncing of the ball off the floor is not permitted.


Double under

This is a standard Double under where the rope must pass under the feet twice on each jump. Only successful jumps will be counted.