TEENS FITNESS THROW DOWN 2019 Workouts

Teens this is what you have been waiting for!

Every workout is in teams of 2

  • EVENT 1:

9 min AMRAP of:

5 Pull up 

10 Push ups

15 Kettlebell Deadlift

Swap after each round

Weight: 

11-12 years: 12kg

13-14 years: 16kg

15-17 years: 20kg

Scale:

9 min AMRAP of:

5 Ring rows

10 push ups (use knees where needed)

15 Kettlebell Deadlift

Swap after each round

  • EVENT 2:

ROWING FOR TIME

11-12 years: 1800m - Swap every 90sec

13-14 years: 1900m - Swap every 90 sec

15-17 years: 2000m - Swap every 90 sec


  • EVENT 3:

8 min AMRAP of

15 Kettlebell Swings

10 Burpees (stepping in and out is allowed but chest needs to touch floor)

15 Plate GTOH

Swap after each movement

Followed by: 

50m run with partner on Back

Kettlebell 

11-12 years: 10kg 

13-14 years: 12kg 

15-17 years: 16kg

Plate:

11-14 years: 5kg

15-17 years: 10kg


  • EVENT 4:

10 min AMRAP of:

Starting lying on the floor

Partner 1 run slam-ball to other side and lay down

Partner 2 run sandbag to other side and lay down

Both Flip the tyre to the other side 

Partner 1 10 slam-balls and lay down

Partner 2 10 slam-balls and lay down

Both Flip the tyre to the other side and back on the floor behind line

Repeat.

Weight slamball 11-12yr: 8kg

13-14yr:10kg

15+yr: 12kg


  • EVENT 5:

3 rounds for time:

10 synchronic Sit Ups

Partner 1 - 8 DB/KB Thrusters

Partner 2 - 5x under and over partner

10 synchronic Sit Ups

Partner 2 - 8 DB/KB Thrusters

Partner 1 - 5x under and over partner

Time Cap 12min

Weight Thrusters:

11-12 years 4kg

13-14 years 6kg

15-17 years 7kg

Our Gym ProgramCHALKBOX - TRAIN FOR HEALTHteens fitness