March 6, 2022 | Category: GET THE GOAT, March 2022
Get The GOAT
Teams of 3-4 or Solo Version below
Teams of 3 is quite challenging, but if you have a strong crew then give it a whirl!
Max Calories in 45 Min
Min 0-15 Ski
Min 15-30 Bike
Min 30-45 Row
Every 3 min one teammate must stop and do all of these:
5 KB Complex (with kettlebell between your feet, walk your hands out, pushup, walk back, clean the KB, full squat, to press overhead)
4 Plate Pushes or 1:00 heavy resistance bike sprint or 20 Heavy step ups
10 Burpee Box Jumps or Burpee Pullups for a real challenge
Yes, all of those will take longer than 3:00, so that means a team of 3 could get left with one person working on the machine by themselves and 2 people are working on the exercises. This is a tough one to pace. You can never get in a rythym.
SOLO Version
45 Min Max rounds
20 Cal Ski
5 KB Complex
20 Cal Bike
4 Plate Pushes or any variation listed above
20 Cal Row
10 Burpee Box Jumps