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"Black Jacks" REPEAT

You have voted to repeat "Black Jacks" (Workout 1), but this time you'll be competing against yourself.

The winner will be the person who can beat their time by the biggest margin (as a percentage %) to make it fair on everyone.

So a 1 minute time would different for 2 people:

E.g. Workout 1 Time:

Athlete A - 16:55

Athlete B - 26.55

 

Repeat Time:

Athlete A - 15:55 (1 min for this time = 6.1% improvement)

Athlete A - 25:55 (1 min for this time = 3.8% improvement)

 

All you have to do is input your time and we'll do the rest :-)

 

Workout recap:

For time, complete the following:

·       21 Air Squats

·       1 Burpee

·       20 Air Squats

·       2 Burpees

·       19 Air Squats

·       3 Burpees

Etc

Until:

·       1 Air Squat

·       21 Burpees

 

Tip - remember each round is 22 reps (Air Squats + Burpees)

Full list of rounds below.

 

Prizes:

The fastest Elite Male and Elite Female times will win:

1 x Built for Athletes Hero Backpack (worth £59.99)

1 x WHEYD Mega Bundle (1 x Bag, 25 sachets, 1 Shaker)

To win you'll need to film your workout and submit.

Click here for info on how to film & upload. We recommend downloading the WODProof app for free.

You can still enter your score after this time but you won't be able to win the above prize.

Workout deadline is Friday 1st May,  10pm GMT.

 

Programming by Emma McQuaid - click here.

Workout Standards

Movement standards are as follows (click title for demonstration):

Air Squats

·      Hips must descend lower than knees

·      Complete a full hip & knee extension when standing

Burpees

·       Chest & Thighs must touch floor

·       You must jump vertically with full hip & knee extension (both feet must leave floor)

·       Arms must extend overhead during jump

 

Full list of rounds:

·       21 Air Squats

·       1 Burpee

 

·       20 Air Squats

·       2 Burpees

 

·       19 Air Squats

·       3 Burpees

 

·       18 Air Squats

·       4 Burpees

 

·       17 Air Squats

·       5 Burpees

 

·       16 Air Squats

·       6 Burpees

 

·       15 Air Squats

·       7 Burpees

 

·       14 Air Squats

·       8 Burpees

 

·       13 Air Squats

·       9 Burpees

 

·       12 Air Squats

·       10 Burpees

 

·       11 Air Squats

·       11 Burpees

 

·       10 Air Squats

·       12 Burpees

 

·       9 Air Squats

·       13 Burpees

 

·       8 Air Squats

·       14 Burpees

 

·       7 Air Squats

·       15 Burpees

 

·       6 Air Squats

·       16 Burpees

 

·       5 Air Squats

·       17 Burpees

 

·       4 Air Squats

·       18 Burpees

 

·       3 Air Squats

·       19 Burpees

 

·       2 Air Squats

·       20 Burpees

 

·       1 Air Squat

·       21 Burpees

 

231 reps of both Air Squat's and Burpees!

Support

If you have any questions about the workouts and standards, please contact the event organizer, Adam Frenchadam@wheyd.com

If you have questions about submitting your score visit the Help Center on how to submit online scores here