Advanced
FOR TIME (14 MIN TIME CAP)
WORKING IN MF PAIRS –
PAIR 1 COMPLETE THE FULL WORKOUT FOLLOWED BY MF PAIR 2 WHO WILL COMPLETE THE FULL WORKOUT:
42 Synchro hurdle jump overs 30cm
21 Synchro alternating Dumbbell Hang Snatch 22.5/15
21 Synchro Pull Ups
30 Synchro hurdle jump overs 30cm
15 Synchro alternating Dumbbell Hang Snatch 22.5/15
15 Synchro Chest to Bar
18 Synchro hurdle jump overs 30cm
9 Synchro alternating Dumbbell Hang Snatch 22.5/15
9 Synchro Bar Muscle Ups
At the call of 3,2,1…go, working in pairs MF1 will commence 42 synchro hurdle jump overs. They will move on to do 21 synchro alternating dumbbell hang snatch and then 21 synchro pull ups. They will then go back to the hurdles and perform 30 synchro jump overs, then 15 synchro dumbbell hang snatch and 15 synchro chest to bar and finish with 18 synchro jump overs, 9 synchro dumbbell hang snatch and 9 synchro Bar muscle-ups. On completion they will run and tag MF2 who will perform the exact same workout.
The team will run back to the start mat at which time their time will be recorded. The score is time taken to complete the workout or number of reps completed if time capped.
Intermediate/Masters
FOR TIME (14 MIN TIME CAP)
WORKING IN MF PAIRS –
PAIR 1 COMPLETE THE FULL WORKOUT FOLLOWED BY MF PAIR 2 WHO WILL COMPLETE THE FULL WORKOUT:
42 Synchro hurdle jump overs 30cm
21 Synchro alternating Dumbbell Hang Snatch 22.5/15
21 Synchro Pull Ups
30 Synchro hurdle jump overs 30cm
15 Synchro alternating Dumbbell Hang Snatch 22.5/15
15 Synchro Pull Ups
18 Synchro hurdle jump overs 30cm
9 Synchro alternating Dumbbell Hang Snatch 22.5/15
9 Synchro Pull Ups
At the call of 3,2,1…go, working in pairs MF1 will commence 42 synchro hurdle jump overs. They will move on to do 21 synchro alternating dumbbell hang snatch and then 21 synchro pull ups. They will then go back to the hurdles and perform 30 synchro jump overs, then 15 synchro dumbbell hang snatch and 15 synchro pull ups and finish with 18 synchro jump overs, 9 synchro dumbbell hang snatch and 9 synchro pull ups. On completion they will run and tag MF2 who will perform the exact same workout.
The team will run back to the start mat at which time their time will be recorded. The score is time taken to complete the workout or number of reps completed if time capped.
Elevate
FOR TIME (14 MIN TIME CAP)
WORKING IN MF PAIRS –
PAIR 1 COMPLETE THE FULL WORKOUT FOLLOWED BY MF PAIR 2 WHO WILL COMPLETE THE FULL WORKOUT:
42 Synchro hurdle jump overs 30cm
21 Synchro alternating Dumbbell Hang Snatch 15/10
21 Wall balls each (Partner 1 and then partner 2)
30 Synchro hurdle jump overs 30cm
15 Synchro alternating Dumbbell Hang Snatch 15/10
15 Wall balls each (Partner 1 and then partner 2)
18 Synchro hurdle jump overs 30cm
9 Synchro alternating Dumbbell Hang Snatch 15/10
9 Wall balls each (Partner 1 and then partner 2)
At the call of 3,2,1…go, working in pairs MF1 will commence 42 synchro hurdle jump overs. They will move on to do 21 synchro alternating dumbbell hang snatch and then 21 wall balls each (partner 1 will perform ALL 21 and then partner 2 will perform ALL 21). They will then go back to the hurdles and perform 30 synchro jump overs, then 15 synchro dumbbell hang snatch and 15 wall balls each (partner 1 will perform ALL 15 and then partner 2 will perform ALL 15) and finish with 18 synchro jump overs, 9 synchro dumbbell hang snatch and 9 wall balls each (partner 1 will perform ALL 9and then partner 2 will perform ALL 9).
On completion they will run and tag MF2 who will perform the exact same workout.
The team will run back to the start mat at which time their time will be recorded. The score is time taken to complete the workout or number of reps completed if time capped.
