***Reminder – Our 8:30 and 10:00 a.m. group sessions will proceed at their regularly scheduled times with the workout listed below. The OPT Big Dawg Challenge will begin promptly at 11:30 a.m. Workouts posted below.***
Workout of the Day (for our 8:30 and 10:00 a.m. group sessions)
40 Kettlebell Swings
400 Meter Run
30 Kettlebell Swings
300 Meter Run
20 Kettlebell Swings
200 Meter Run
The September 2010 OPT Big Dawg Challenge (begins at 11:30 a.m)
“Grider” – In honor of OPT Dawg, Sgt. 1st Class Aaron Grider, US Army who was recently killed in action. He leaves behind a wife and 5-year-old daughter.
Phase 1 – “3-RM Snatch & Burpees”
Competitors will have 10 minutes to find their 3-RM Snatch (either power or full is fine). All 3 consecutive lifts must be completed in 40 seconds or less.
– The first 3 minutes of Phase 1 can be used only to load the barbell and warm-up.
– The remaining 7 minutes of Phase 1 can be used to score as many points as possible.
– Points will be given for amount (in lbs.) of 3-RM Snatch achieved, and one point will be given for every Burpee performed during the 7 minutes.
Example – Athlete A successfully achieves a 3-RM Snatch of 175 lbs. and utilizes the remaining time to complete a total of 35 Burpees. Athlete A will earn a total score of 210 points (175 +35) for Phase 1 of the Challenge.
*** Competitors will rest exactly 3 minutes before beginning Phase 2 of the Challenge.
Phase 2 – “Ten Minute Capacity Test”
Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:
– 4 Minute Row (for Calories)
– 3 Minutes of Pull-Ups
– 2 Minutes of Bodyweight Back Squat (3/4 BWT for females)
– 1 Minute of 135/95 lb. Push Press or Jerk
Example – Athlete A rows 86 calories, performs 82 pull-ups, 41 back squats, and 19 overhead presses. Athlete A will earn a total score of 228 points (86+82+41+19) for Phase 2 of the Challenge.
The athletes’ scores from Phases 1 and 2 will be added together to create their final challenge score. The athlete with the highest total score will be the winner.
Example – Athlete A scored 210 points in Phase 1 and 228 points in Phase 2. Athlete A’s final score for the Challenge is 438 points (210 + 228).
Post scores to comments on the OPT Big Dawg blog.