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WOW 8
Complete & repeat the following circuit (in order) for 5 minutes, followed by an exactly 5 minute rest, followed by a second round of 5 minutes;
Reverse Burpees - 20 reps
Barbell (BB) Front Squat + Overhead Press - 20 reps
Jump Lunges - 20 reps
Record how many reps are completed in each 5-minute set. Your FINAL score is not the total reps from the 2 sets, your score will be the lowest of the 2 numbers. (e.g: if the Participant completes 2 rounds in the first 5-minute set then the score will be 120. If the participant only gets through 1.5 rounds in the second 5-minute set then the score for that set is 90. The FINAL score is 90).
RULES;
REVERSE BURPEES
Resistance (10kg Plate Female, 15kg Plate Male)
Each rep starts with the Participant standing tall, holding onto a Plate.
The Participant must then get down to the ground "reverse". (ie: Bottom first. A reverse sit up must then be performed).
To perform the sit-up, keep the feet and butt in contact with the floor throughout (no assistance). Take the Plate backwards overhead until it touches the ground (keep the Plate vertical). Once the Plate has touched the ground overhead the Plate must be crunched forwards.
Using the momentum of the Plate, the Participant must stand up, forwards. Following this the Plate must be press overhead, arms straight, biceps covering the ears.
Common Reasons for a rep to be called a Failed Rep:
X Feet do not maintain contact with the floor, hips lift off the floor in the crunch.
X The Plate is not pressed fully overhead.
BB FRONT SQUAT + OVERHEAD PRESS
Resistance (Female 20kg, Male 35kg)
Each rep starts at the Participant standing tall, with the BB racked on the front of the shoulders.
Complete a Squat by driving the hips back and down. Each rep must be lowered to a depth that allows the hip joint to line up with the knee joint. Lower than this is ok, higher than this is not ok. The elbows cannot touch the knees/thighs. The heels must maintain contact with the floor.
Drive the bar upwards with the legs and the hips, and finally the shoulders. Each rep is complete when the BB achieves a height whereby the biceps cover the ears. At this point the hips must be fully extended.
Common Reasons for rep to be called a Failed Rep:
X The hips do not dip down low enough. This often results from the Trainer not critiquing the movement side on, at hip height.
X The elbows touch the knees/thighs at the bottom of the range.
X The hips do not extend fully at the top of the range.
X The BB is not pressed fully overhead.
JUMP LUNGES
Resistance (Bodyweight for both Male & Female).
Each rep starts with the Participant at the lowest position of the lunge. This is with the knee barely touching the floor/matt. This barely-touch will be known as the Kiss.
Each rep requires the Participant to jump up out of the low position to a mid-air height that ensures both hips reach full extension.
Each rep is complete when the opposite knee kisses the floor/matt.
If (recommended) a matt is used to cushion the kiss, the matt must be standard thickness of 1 inch. Place the matt width-ways to ensure the feet are still landing on the floor, and not on the matt.
Common failed reps:
X Back knee fails in reaching the kiss, or less commonly slamming down. For safety, the Trainer must pick up on the slamming instantly by calling it a no rep.
X Hip extension not achieved mid flight.
X Exhaustion not allowing the body to be propelled off the ground. Rest is the only cure here |
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