Valor Fitness brings you Small Wave – where kids will take on a 6:00 AMRAP featuring deadlifts, burpees and shuttle runs.
See below for workout variations, standards and workout flow.
WORKOUT INFO BY DIVISION
“Small Wave”
For Max Reps:
6:00 AMRAP
6 Deadlift (55#)
5 Burpees over the Bar
4 Shuttle Run (50′ | 25′ down/25′ back)
Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, the athlete will move to the deadlift and complete the prescribed amount of deadlifts. After completing the deadlift reps, the athlete will complete the prescribed amount of burpees over the barbell. Once complete, the athlete will move to the starting line for the shuttle runs and complete the prescribed amount of shuttle run reps.
The athlete will continue to cycle through the movements and reps for the duration of the 6:00 AMRAP. The score will be the total reps completed during the 6:00 workout.
Tie Break
There is no tiebreak time.
Movement Standards
Deadlift:
The movement begins with the barbell on the ground. The athlete will pick the barbell up and stand with hips and knees fully extended. The movement is finished when the barbell returns to the ground.
Burpees over the Bar:
The movement begins with the athlete standing tall in front of the barbell. The athlete will step or jump down to the ground. At the bottom of the movement the athlete’s chest and thighs must make contact with the ground. The athlete can step or jump to their feet. The athlete must jump over the barbell. A one or two-foot take off is permitted. The athlete can not make contact with the barbell during the jump over.
Shuttle Run
The movement starts with the athlete behind the designated starting line. The athlete will run 25 feet towards the rig. At each turnaround point, the athlete must touch the ground with one hand past the line. Once the athlete touches the ground, they will run 25 feet back towards the starting mat. 50 total feet of shuttle runs equals one rep.
“Small Wave”
For Max Reps:
6:00 AMRAP
6 Deadlift (25#)
5 Burpees over the Bar
4 Shuttle Run (50′ | 25′ down/25′ back)
*Athletes in the kids 6-9 division can step over the barbell*
Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, the athlete will move to the deadlift and complete the prescribed amount of deadlifts. After completing the deadlift reps, the athlete will complete the prescribed amount of burpees over the barbell. Once complete, the athlete will move to the starting line for the shuttle runs and complete the prescribed amount of shuttle run reps.
The athlete will continue to cycle through the movements and reps for the duration of the 6:00 AMRAP. The score will be the total reps completed during the 6:00 workout.
Tie Break
There is no tiebreak time.
Movement Standards
Deadlift:
The movement begins with the barbell on the ground. The athlete will pick the barbell up and stand with hips and knees fully extended. The movement is finished when the barbell returns to the ground.
Burpees over the Bar:
The movement begins with the athlete standing tall in front of the barbell. The athlete will step or jump down to the ground. At the bottom of the movement the athlete’s chest and thighs must make contact with the ground. The athlete can step or jump to their feet. The athlete must jump over the barbell. A one or two-foot take off is permitted. The athlete can not make contact with the barbell during the jump over.
Shuttle Run
The movement starts with the athlete behind the designated starting line. The athlete will run 25 feet towards the rig. At each turnaround point, the athlete must touch the ground with one hand past the line. Once the athlete touches the ground, they will run 25 feet back towards the starting mat. 50 total feet of shuttle runs equals one rep.
FLOOR LAYOUT
