Rules and Point System – Armour at the LAB

Hi Lab Rats and prospective Armour at the Lab attendees!

Rules and Point System – Armour at the LAB

Week 1: Read on for all the details you’ll need to know about the  before hitting up the first event this Wednesday 15,2017 at 18:00.

Only TWO more days to go!!

How about getting your strength, functional training and stretching going on now while you still can!?

1. Endurance: 2-minute Row & Burpee Combined

• 1 min row – each meter = 1 point
• 1 min Burpee – each burpee = 1 point

Details:
– Must be a FULL Burpee: Chest to floor and fully extended arms to touch a hurdle, then push up jump with feet off the floor and overhead clap.

2. Speed/Agility: T – Drill

• Accelerate to the right side of the first cone, turn left and go around the right side, must touch the floor.
• Accelerate to the left side of the next cone and turn 180 degrees, must touch the floor.
• Accelerate to the left side of the last cone of the T shape, and turn 180 degrees around the cone, once again must touch the floor.
• Accelerate to the right side of the next cone and turn left accelerating past the original start position.

Details:
– 4 seconds flat or under time = 30 points

Every 0.1 of a second after 4 seconds = Penalty: -1 point

3. Upper Body Strength: As Many Reps As Possible (AMRAP) Bench Press

• Max time allowance: 2 minutes
• 50% of Body Weight (B/W)
• 60% of B/W = +5 points
• 70% B/W = +10 points

Details:
– The Bar must touch the chest and then be fully extend to count as a solid repetition.
– If the lower back comes off the bench the rep WILL NOT count.

4. Lower Body Strength: AMRAP Hexbar Deadlift

• Max time allowance: 2 minutes
• 50% of B/W
• 60% B/W = +5 points
• 70% B/W = +10 points
• Basic point system = 1 point per rep

Details:
– Form is crucial – Make sure you work on your mobility and warm up well before attempting this test.
– If our eagle eye coach’s spot bad form you will be immediately disqualified.
– Good form = a straight spine during every lift
– The HEX bar is way more user friendly for this exercise than a traditional barbell, so it should be easier to keep your form.
– The bar or plates must touch the floor with a full body lockout during every repetition.

5. Power : Vertical Jump on the Vertex

• Scored by your jump minus your reach.
• Basic point system: 1 point per cm

Details:
– Strict jump and no run up.
– You may swing your arms and dip your legs for this test.

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p.s. There will still be some regular classes going on at our Silom and Sukhumvit Studios – go check them out if you wanna get extra pumped before Armour at the LAB – Week 1 😉

Hope to see you guys there and good luck everyone!

– The Lab Team