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Factory Performance Circuit - Workout #2

By: Ryan Mckie

Published

The second workout in the Factory Performance Circuit will be Saturday March 3rd. This will be the final in house workout before opening to the public.

You and a partner will work for 3 continuous minutes allocating work between each other however you choose. The goal is to achieve max reps/distance in 3 minutes. You will then rest/transition 1 minute to the next movement. You will repeat this pattern until the 7 movements are complete.

Movements are listed in order of completion. The movement standards and loads are as follows:

Hang Power Cleans

Men - 95 lbs (45 lbs 28.5mm bar)

Women - 55 lbs (45 lbs 28.5mm bar)

May allocate reps as needed.

SkiErg

Measured in Meters. May allocate reps as needed.

Dual KB Deadlift

Men - 70 lbs each

Women - 44 lbs each

Both bells must touch the ground and hips must reach full extension at top. May allocate reps as needed.

Coed teams will work facing each other with their own set of bells. Same sex teams will share bells.

Burpees to Plate

All - height of a 45 lbs bumper plate

Chest and hips must hit the deck. Head must drop behind the plate. Athletes can jump or step onto/off plate. May allocate reps as needed.

Each team will share one plate between the two members.

Barbell Shoulder to Overhead

Men - 75 lbs (45 lbs 28.5mm bar)

Women - 55 lbs (45 lbs 28.5mm bar)

Bar must return to shoulders in front rack position. Head must clear the arms with biceps covering ears. May allocate reps as needed.

Coed teams will work facing each other with their own barbell. Same sex teams will share barbell.

Skater Plyos

All - 5 yard distance between 1ft high cones

Must jump and touch right cone with left hand and vice versa. Rear foot may not touch the ground during attempt. May allocate reps as needed.

Each team will share a set of cones between the two members.

Seated Rope Sled Pull

Men - 160 lbs

Women - 115 lbs

Must remain seated with feet on the deck. Must pull until the tie in point of the rope and sled strap before switching partners.

Partner must carry additional weight to change in and out for Coed teams. Same sex teams will share rope/sled.