The following 2 workouts complete this year’s Nutts Cup. With the five data points collected on the first 4 events, the top 6 teams will qualify for the FINAL NUTTS HERO WORKOUT. Again, these workouts are in no particular order.
Workout #3:
Hang Clean – Deadlift Ladder
Teams will travel together. At each station, they will have 50 seconds for each man to successfully complete 1 Hang Clean (power or squats cleans are permitted) and the female to complete 2 consecutive deadlifts. 10 seconds to rotate to the next station. Weights will increase at each station. Exact weights to be announced on Saturday.
Workout #4:
Decreasing Burpee-Row: Relay Style
(300 m row, 30 burpees, 250 m row, 25 burpees, 200 m row, 20 burpees)
The first athlete will row 300 meters and complete 30 burpees to plate. The second will row 250 meters and complete 25 burpees to plate. The final athlete will row 200 meters and complete 20 burpees to plate. Score is total time. Time cap is 10 minutes. If you do not complete within the time cap, you will be ranked based on the number of reps you completed.
Wednesday
Preparation:
A) Coach Choice
B) 15/15 Single Leg Glute Bridge
Strength/Skill:
a1) Barbell Glute Bridge 3×8+
a2) Inverted Ring Rows (221) 3×10
- Pin the ribcage down. Foot position should be placed where gluteals are felt most
- Increase weight with every set
- On final set, cut weight to 50% and burn it out
- On the rings: 2sec Eccentric, 2sec Concentric, 1sec Isometric
Conditioning:
With a partner, complete:
1500m Row
150 Double Unders
3 Minute Weighted Plank 45/25
1500m Row
150 Double Unders
3 Minute Weighted Plank 45/25