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“SAB 18.3”


"Meet Lactate," 2018 Swiss Alpine Battle Qualifier WOD #3

1.7K 35
  • AMRAP in 14 minutes
  • Part A
  • From 0:00-12:00, 1 round of:
  • 10/8 calorie Row
  • 30 Overhead Squats (30/20 kg)
  • 10/8 calorie Row
  • 25 Overhead Squats (40/30 kg)
  • 10/8 calorie Row
  • 20 Back Squats (60/45 kg)
  • 10/8 calorie Row
  • 15 Back Squats (80/60 kg)
  • 10/8 calorie Row
  • 10 Front Squats (100/75 kg)
  • 10/8 calorie Row
  • 5 Front Squats (120/85 kg)
  • Part B
  • AMRAP in 2 minutes of:
  • Toes-to-Bars

This workout is to be done individually and can be performed at a different time and place by each athlete. Let’s show some love to squats, of any sorts: light, heavy, high reps, low reps. Hiking in Swiss mountains requires to be good at squatting!

Part A: the workout alternates rowing and three squat movements (overhead, back and front) each time performed twice. The number of repetitions of the squats is decreasing by 5 while the weight is increasing. The row is always the same amount of calories: 10 for male, 8 for female.

The Athlete starts sitting on the rower without touching the handle before the timer starts. At the call 3-2-1-Go the athlete starts rowing, and is then performing the overhead squat exercise with 30 reps at the prescribed weight. The squat flow starts with overhead squats (twice) then goes to back squats (twice) and in the end front squats (twice). For each first squat movement after rowing the barbell has to be taken from the floor, using a rack is not permitted. For the back squat it is important to show control before the first repetition; after the last rep the athlete must show control in a standing position and is not pushing the bar directly off their shoulders: the bar needs to be dropped in front of the athlete. Only one barbell is allowed. The weights can be changed by the athlete or by other people (e.g. the judge, friends etc.) while the athlete is rowing for instance. Clips are mandatory.

The rower monitor has to be reset each round, by the athlete or by his help. The athlete can only stand up once the exact number of calories is displayed on the monitor, not before! The time cap for Part A is 12 min. If the Athlete finishes before the 12 min mark he has to wait (rest) until minute 12 is over before starting Part B. If an athlete does not finish in the 12 min time cap he will directly move to Part B.

Part B: the Athlete has to perform as many toes-to-bars as possible in 2 minutes (AMRAP).

Part A: the Score is the time the athlete takes to complete this workout (e.g 10:07). If at the end of the 12 min the workout is not finished, each missing rep counts as a second penalty on top of the 12 minutes. For instance, if an athlete rows 2 calories before the last 5 front squats when the timer reaches 12 minutes, his score is 12:13 (13 reps missing to finish: 8 cal. + 5 front squats).

Note: there are 2 tie breaks in Part A: at the end of the last two row intervals.

Part B: the score is the number of toes-to-bars performed (e.g. 45).

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Background: Swiss Alpine Battle announced this workout, "SAB 2018 WOD #3," on June 11, 2018 as the last workout for individuals in their online challenge, the qualifier for the 2018 Swiss Alpine Battle in Villars-sur-Ollon, Switzerland.

The Swiss Alpine Battle is an Elite & Masters fitness team of 2 competition open to all athletes wanting to test their level of fitness at the elevation of 1300m in the heart of the Alps.​
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