Advanced
FOR TIME (14 MIN TIME CAP)
IN MF PAIRS
60 – 40 – 20
synchronised box jump overs 24/20
synchronised kettlebell thrusters 24/16
synchronised toes to bar
Run to finish
* All movements can be shared as desired
* Athletes must keep the same pairing on the thrusters and TTB
At the call of 3,2,1…go, MF1 will run out and commence the 60 synchronised box jump overs. The resting pair will be waiting at the start mat and the working pair will need to run back to tag in order to changed out. Pairs can share reps as desired.
On completion of the box jump overs a MF pair will commence the kettlebell thrusters. There is no minimum work requirement and the pairs can swap in and out as desired. The MF pairings must be kept the same throughout the entire workout.
On completion of the thrusters, one MF pair will commence the synchro Toes to bar. Similarly, there is no minimum work requirement and the pairs can swap in and out as desired.
The team will then move back to complete 40 synchro box jump overs, 40 thrusters and then 40 toes to bar in the same manner as previously described. They will then complete the round of 20.
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)
IN MF PAIRS
60 – 40 – 20
synchronised box jump overs 24/20
synchronised kettlebell thrusters 24/16
synchronised toes to bar
Run to finish
* All movements can be shared as desired
* Athletes must keep the same pairing on the thrusters and TTB
At the call of 3,2,1…go, MF1 will run out and commence the 60 synchronised box jump overs. The resting pair will be waiting at the start mat and the working pair will need to run back to tag in order to changed out. Pairs can share reps as desired.
On completion of the box jump overs a MF pair will commence the kettlebell thrusters. There is no minimum work requirement and the pairs can swap in and out as desired. The MF pairings must be kept the same throughout the entire workout.
On completion of the thrusters, one MF pair will commence the synchro Toes to bar. Similarly, there is no minimum work requirement and the pairs can swap in and out as desired.
The team will then move back to complete 40 synchro box jump overs, 40 thrusters and then 40 toes to bar in the same manner as previously described. They will then complete the round of 20.
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)
IN MF PAIRS
60 – 40 – 20
synchronised box jump overs 24/20
synchronised goblet squats 24/16
synchronised knee raises
Run to finish
* All movements can be shared as desired
* Athletes must keep the same pairing on the goblet squats/knee raises
At the call of 3,2,1…go, MF1 will run out and commence the 60 synchronised box jump overs. The resting pair will be waiting at the start mat and the working pair will need to run back to tag in order to changed out. Pairs can share reps as desired.
On completion of the box jump overs a MF pair will commence the goblet squats. There is no minimum work requirement and the pairs can swap in and out as desired. The MF pairings must be kept the same throughout the entire workout.
On completion of the goblet squats, one MF pair will commence the synchro knee raises. Similarly, there is no minimum work requirement and the pairs can swap in and out as desired.
The team will then move back to complete 40 synchro box jump overs, 40 goblet squats and then 40 knee raises in the same manner as previously described. They will then complete the round of 20.
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.
