Workouts

This Event will include 5 different workouts which the team of 4 will complete together. The workouts will test your strength, speed, endurance and teamwork. Each workout will be 15 minutes long, in which you will either try to accumulate maximum distance, weight or rounds in your team. After each workout you will rest for 15 minutes while other teams perform the challenge. Below are the workouts:

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Who Is Going to Carry the Boats

• Always 2 people on the rower.​

• Other 2 complete as many rounds as possible (AMRAP) of the following exercises.

• AMRAP= YGIG (one person working at a time and split the lengths between the pair) 2 lengths burpee broad jump, 4 lengths single KB OH carry, 2 lengths walking sandbag lunges. Split lengths in the pair how you please.​

• Pairs swap on and off the rower when needed. ​

• The pair doesn’t have to complete all the lengths before they swap, if they swap before the end of the round then the other pair must pick up where they left off. ​

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2K Buy In

• 2000m ski split between the 4 team members, split how you want.​

• The 2k ski must be completed before moving onto the AMRAP.​

• Split group into 2 pairs, 2 working while 2 rest.​

• The team completes rounds of synchro reps of 40 wall balls, 40 Russian KB swings, 40 Butterfly sit ups.​

• Split reps how you want.

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Spin and Swap

• The team has 3 bikes and you must accumulate as much distance as possible across the bikes in 15 minutes.

• You choose how much and when you swap with the person resting.

• Always at least 1 person must be resting at all times.

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Barbell Bank

• Movement= deadlift.

• The team has 1 barbell (mixed and male teams use 20kg, female use 15kg) their aim is to rack up as much weight as possible in 15 mins.

• This can be with a lighter load and more reps or heavier with less reps.

• All team members must perform at least one set, and the weight cannot be taken off only increased (best for weaker people to do their sets first or all members stick to a single weight and just get as many reps as possible).

•  All sets must be recorded.

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Synchro Sprints

• All team members must complete synchro reps of 20 burpees, 30 air squats and 20 DB snatches for 2 rounds.

• Once completed, the team aims to run as many laps of the hall as possible in the remaining time.

• Only 2 can run at once, 2 must be resting.

• They must complete at least one lap before they swap.

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Equipment                                                      Weight (female/male)

Dumbbells                                                      10kg/18kg

Kettlebells                                                       12kg/22-24kg

Barbells                                                           15kg/20kg

Sandbag                                                          15kg/20kg

Wallballs                                                          8kg/9kg

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