Team Intermediate Workouts (Day 1)

Heat times DAY1


Event 1 > HALF MARATHON

For time, as a team run 21,000m…

In order,

Athlete 6, run 6km

Tag Athlete 5, who will then run 5km

Tag Athlete  Athlete 4, who will then run 4km

Tag Athlete  Athlete 3, who will then run 3km

Tag Athlete  Athlete 2, who will then run 2km

Tag Athlete  Athlete 1, who will then run 1km.

Note: Athletes MUST have their team number and distance printed in vivid on their arm. (i.e Team number Rx03, athlete X decides they will run the 5km block. They will therefore have R03-5 printed on their arm)

 

Event 2 > SYNCRO CAPACITY LADDER

As a Team (rotating in M/F pairs), complete for time…

(Cap 20mins)

96 Syncro Pullups

96 Syncro Toes to bar

96 Syncro P.Snatch @50/35kg

48 Syncro Dumbbell Snatch @22.5/15kg

48 Syncro Hang Dumbbell Squat Snatch @22.5/15kg

Run to finish.

Minimum workout requirement

5 Reps before any rotation.

Flow

The competitors will start standing behind the start line. On the sound of 3,2,1… go, competitors move forward to their Pullup bar and begin their Pullups in Male/Female pairs. Competitors may tag out as a pair in an Indian style format once they have completed at least 5 reps. They must continue this format throughout the workout remaining in the same pair for the duration.

 

Event 3 > MONIQUE MEETS CONCEPT2

As a three complete for time…

(Cap 24mins)

30/22 Calories each

60 Squats with Monique

30/22 Calories each

50 Squats with Monique

Run to finish.

Immediate following, the remaining three team members complete for time…

30/22 Calories each

40 Squats with Monique

30/22 Calories each

30 Squats with Monique

30/22 Calories each

20 Squats with Monique

30/22 Calories each

10 Squats with Monique

Run to finish.

Flow

The competitors will start standing behind the start line On the sound of 3,2,1… go, three of the teams competitors will move forward to their chosen apparatus and complete 30/22 Calories. Once complete they will move forward and complete 60 Worm Squats, and more the worm forward to the next allocated section. They will then move back to the apparatus and again complete 30/22 Calories. Once complete they will again move to their worm this time completing 50 Worm Squats. Once complete they will move their worm forward before running to the finish. Once they cross the finish line the remaining teams competitors will move to their apparatus and complete the remainder of the workout in the same format. Squats will decrease by 10 reps each round. To complete the workout competitors will finish with the team complete and the Worm over the finish line.


Team Intermediate Workouts (Day 2)

Day 2 – HEAT LIST     |      Day 2 – HEAT TIMES


Event 4 > IRON TRIATHLON

As a team, in pairs, each pair with 5mins to a total of 15mins, complete for time…

(Cap 15mins)

20 Handstand pushups

20 Squats Cleans @60kg

20 Pairs Deadlift @130kg

19 Handstand pushups

19 Squat Cleans @60kg

19 Pairs Deadlift @130kg

18 Handstand pushups

18…

Continue in this fashion until you complete the round of 1’s,

Run to finish.

Flow

The competitors will start standing behind the start line. On the sound of 3,2,1… go, two competitors will move forward and begin working through 20 of each exercise, followed by 19 of each, 18 of each and so on. Once the five minute mark elapses the working competitors will be required to move to the finish line before the next pair of competitors will be released to continue working towards 1, continuing from the last pairs efforts. At the 10 minute mark the working pair will too move to the finish before the last pair will begin their turn again working towards 1. On completion of the round of 1’s the last pair will move to the finish line where they will be awarded their time.

 

Event 5 > 5a

As a three, for distance…

(Cap 5mins)

6m Handstand walk

6m Handstand walk, following a straight line

6m Handstand walk, following a Zigzag

6m Handstand walk, with a freestanding Handstand walk at halfway

Flow

Teams must nominate only three competitors to complete this workout. The competitors will start standing behind the start line. On the sound of 3,2,1… go, one competitor will kick into a Handstand and complete their 6m Handstand Walk. Once passed the 6 meter mark they will come down from a Handstand and tag in the next competitor who will then complete the next 6 meter section. Once complete they too will come down from a Handstand and tag in the last competitor who will then complete the next 6 meter section. Once complete competitors may tag in and out as they wish, completing sections in order until five minutes expire.

Note: Competitors will have two attempts to complete a section before they must restart the entire section.

 

Event 6 > 5b

As a three (the three that did NOT complete Event 5), for time…

(Cap 11mins)

6 Legless Rope Climbs

18 Rope climbs

Run to finish

Minimum work requirement

3 Reps.

Flow

Competitors will start standing behind the start line. On the sound of 3,2,1… go, one competitor will move forward to their rope and complete one climb. On completion they will run forward to the cone in their lane and move it one square towards the finish line. They will then run back to their rope, complete another climb before again, moving their cone one square towards the finish line. Once they have completed a number of their choosing, but more than three, they will run to the finish line releasing the next team member who will complete the workout in the same fashion. Once this competitor has completed their chosen number but more than three they too may run to the finish line to release the last team member. The last team member will then complete the remaining climbs (a minimum of three) before running to the finish line and be awarded their time.

 

Event 7 > MONIQUE’S MARCH

Three working at any time, 12 Rounds for time…

(Cap 18mins)

10 Syncro burpees over Monique

10 Clean & Jerk with Monique

Run to finish.

Flow

Competitors will start standing behind the start line. On the sound of 3,2,1… go, three competitors will move forward to complete one round of 10 Syncro Worm Burpees, 10 Worm Clean & Jerk. Once those three have completed the 20 reps they will tag in the remaining three competitors who will do the same. They will continue in this same fashion, moving the worm forward after every three rounds, until they have completed 12 rounds. Once 12 rounds is complete competitors will cross the finish line and be awarded their finish time.