Workout Standards
Lateral Pogo Burpees
Two parallel tape lines should be placed on the floor with 30 cm between the OUTSIDE edges.
Each repetition starts with a chest-to-floor burpee parallel with the line, with the athlete's chest and thighs making contact with the floor.
During the burpee, no part of the athlete's hands, feet or body may touch or pass over either tape line.
After coming to their feet, the athlete must then travel laterally across the taped area by stepping or jumping over both tape lines, before stepping or jumping back across both lines so that both feet land on the original side (the "pogo").
An athlete's feet may touch either tape line while stepping or jumping. However, to complete the repetition, BOTH feet must clearly pass beyond BOTH tape lines and make contact with the floor on the opposite side before returning.
The next repetition cannot begin until BOTH feet have clearly returned to the original side and are completely clear of the near tape line.
There is no requirement to alternate directions and athletes should simply perform each burpee on the same side.
As this is an I Go, You Go (IGYG) workout, athletes may switch at any point during the movement BUT both athletes must complete every burpee on the SAME side of the taped area. When swapping, the incoming athlete must begin their burpee from the same side.
RowErg & SkiErg
Before the start of each interval, the monitors must be set to 0.