Team SuperFit Charlotte Workout 2

For Time

11 minute cap

12 - 10 - 8

STOH (135/85 RX) (95/65 N)




Rules:  One male and one female member can work at a time. Each team will get a men’s lane and a women’s lane. Each team member must complete the 12-10-8 rep scheme. Score will be determined by adding the total time from each lane.  The second team member in each lane may not begin any of their reps until the person in front of them has completed entire 12-10-8 rep scheme.  Each lane will get a (5) second penalty for each rep not completed within the time cap.


STOH:  The bar must go from the shoulder to the overhead position with elbows, hips, and knees fully extended with the bar over the body.  Press, push press, push jerk, and split jerk is acceptable.

T2B:  The feet must break the vertical plane of the bar with both feet MAKING CONTACT with the bar inside the athlete’s hands.  The bar may be touched with the toes, top, or bottom of the feet.

Burpees:  Will be performed with a hand release over a bar.  The athlete must touch their chest to the floor, visibly lift hands from the ground, then jump over the bar for a rep to count.  On the jump, feet DO NOT have to leave and land at the same time but both feet must come off the ground during the jump over the bar.  No ‘divebombing’ over the bar!  The feet MUST touch the floor before the hands when jumping over the bar!