Here are a few pointers and tips for the challenge on Saturday
You'll work in pairs and reps will be counted as synchronised reps. There is a specific point for each rep to be synchronised which I've listed below.
We've also recorded a video for you on some of the more technical exercises here
https://youtube.com/shorts/64xgINm7qoI?feature=share
I've put a suggested rep amount beside each exercise below as I suggest each exercise is done in rough 30s blocks. But it's easier to count x reps rather than trying to keep track of time (bar the cardio as total meters are counted)
The order will be...
1. Concept2 Bike
2. Synchro Box Step Up - Both of you at top of step, both feet on it, hips and knees locked out - 6-8 reps recommended
3. Synchro Deadlift - Hips and knees locked out at top, head & shoulders behind the bar - 8-12 reps recommended
4. Concept2 Ski
5. Synchro Burpee Over Hurdle - Both chests must be on the floor at the same time - 4-5 reps recommended
6. Synchro Dumbbell Snatch - DB is above the head with knees and hips locked out, DB may not be pressed up (see video) 3-6 reps each side recommended
7. Concept2 Row
8. Synchro American Kettlebell Swing - KB is above the head with the bottom facing the roof, arms are at the ears, hips, and knees locked out - 10-15 reps recommended
9. Synchro Sandbag Over Shoulder - Both athletes must start lifting the bag at the same time. The bag may touch the floor at different times but the next lift must start together. You don't have to alternate shoulders - 4-8 reps recommended
* On the cardio machines (total metres are counted) I recommend pacing yourself and not going hell for leather as that will fatigue you too much too soon
As it will take time to get on and off the machines, I would recommend going for about 45s at 80-90% of your max effort before swapping pairs
The atmosphere will be incredible but this can ramp up the adrenaline and make you go out too hard at the start so please pace yourself
It's better to sprint the last 10 secs if you've got more in you rather than gassing out because you went off too fast. Remember you'll have 4 mins recovery after each 5-minute station