VIC 20.1

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VIC20.1Officzier.mp4

Offic'zier 20.1

Workout description

The workout begins with the athlete sitting tall with any item, they feel comfortable throwing, held close to chest. After 'Ready, Set, Go', the athlete push out of the seated squat position and toss the item overhead for 10 reps. Then the athlete will perform 5 seated squat thrusters.

*For safety if you have a wheelie chair, place it up against a wall/cabinet*

The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed before the 10-minute time cap.

Movement standards

Any item toss: Bottom must be firmly placed on the chair, both feet flat on the floor. Item will be pushed up into the air over head.

Seated squat thrusters: *office style* All reps begin in a crouched positions, arm extended and fingers touching your toes. Curl up and move into a standing position. Rep is credited when hips and knees are fully extended and arms are extended above the head.

VIC20.1AcademiFit.mp4

Academ'fit 20.1

Workout description

Prior to beginning the workout the athlete must show the packing of the backpack. The workout begins with the backpack on the floor and athlete standing tall. After 'Ready, Set, Go', the athlete will pick up the backpack, squat and toss the backpack overhead for 8 reps. Then the athlete will perform 6 plank jump ins.

*Backpack toss: wrap your water bottles in a thick towel before placing them in your bag.

The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed before the 15-minute time cap.

Movement standards

Backpack toss: The backpack must be taken from the squat position, hip crease below the knee. Backpack will be pushed straight up above head.

Plank jump ins: All reps begin in a plank position; arms fully extended, back flat with knee and hips extended. Jump knees into chest; hips must remain in line/below head height. Stepping the feet back to the starting position is not allowed.

VIC20.1Athlete.mp4

Athlete 20.1

Workout description

Prior to beginning the workout the athlete must show the weight of the wall ball or the packing of the backpack. The workout begins with the wall ball/backpack on the floor and athlete standing tall. After 'Ready, Set, Go', the athlete will pick up the backpack, squat and toss the wall ball/backpack overhead for 10 reps. Then the athlete will perform 10 plank jump ins.

The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed before the 15-minute time cap.

Sports tips

By Coach Michelle

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