MALTA FITNESS GAMES: WINTER EDITION

 

WORKOUT 5 RUNNING INTO CONCRETE 

 

4 Rounds for Time 18-minute time cap

 

RX:
400m Run (all 4)
40 Handstand Push-Ups (any 2)
20 Tandem Deadlifts  (170kg Barbell) (any male+any female)

Intermediate:
400m Run (all 4)
30 Handstand Push-Ups (any 2)
20 Tandem Deadlifts (140kg Barbell) (any male+any female)

Scaled:
400m Run (all 4)
30 Double Dumbbell Push Press (15kg / 10kg) (any male+any female)
20 Tandem Deadlifts (110kg Barbell) (any male+any female)

Each round starts with all 4 athletes running 400m together holding the rope at all times.

 

After the run any 2 athletes work at a time to complete 40 (30 intermediate, 30 double dumbbell push press scaled) handstand push-ups synchronized at the top and 20 deadlifts with one shared barbell, athletes can switch anytime with both movements. 

 

Synchronization Standard

Handstand push-ups synchronized at the top

DUMBBELL PUSH PRESS SYNCHRONIZED AT THE TOP. 

 

WORKOUT 3 TRUST THE ROPE 

 

Part A

 

Male 1 and Female 1 begin to work accumulate 4 rope climbs each athlete must complete at least one rope climb then 24 synchronized double dumbbell thrusters

 

Once they complete all reps Male 2 and Female 2 begin accumulate 4 rope climbs and 24 synchronized double dumbbell thrusters

 

 

 

Part B

 

Male 1 and Female 1 begin to work accumulate 4 rope climbs each athlete must complete at least one rope climb then 24 synchronized double dumbbell bench press

 

Once they complete all reps Male 2 and Female 2 begin accumulate 4 rope climbs and 24 synchronized double dumbbell bench press

 

The workout follows the sequence A then B then A then B

 

Synchronization Standard

Thrusters and bench press synchronized at the top

 

WORKOUT 2 THE ASCENT 

 

RX: DB @22,5 kg /15 kg

Round 1

 

30 Synchronized Single-Arm Dumbbell Hang Snatch all 4 athletes synchronized

15 Synchronized Burpees all 4 athletes synchronized

30 Synchronized Single Dumbbell Lunges (dumbbell can be held as overhead, front rack, goblet, or farmer carry) all 4 athletes synchronized

60 Toes to Bar any 2 athletes can work at a time athletes can switch anytime

 

Round 2

 

Same movements movements order and standards reps are 24,12,24,48

 

Round 3

 

Same movements movements order and standards reps are 18,9,18,36

 

 

INTERMEDIATE: DB @17,5 kg/ 12,5 kg 

 

 

30 Synchronized Single-Arm Dumbbell Hang Snatch all 4 athletes synchronized

15 Synchronized Burpees all 4 athletes synchronized

30 Synchronized Single Dumbbell Lunges (dumbbell can be held as overhead, front rack, goblet, or farmer carry) all 4 athletes synchronized

48 Toes to Bar any 2 athletes can work at a time athletes can switch anytime

 

Round 2

 

Same movements movements order and standards reps are 24,12,24,36

 

Round 3

 

Same movements movements order and standards reps are 18,9,18,24

 

SCALED: DB @15 kg/ 10 kg   MB: 6 kg/ 4 kg 

 

Round 1

 

30 Synchronized Single-Arm Dumbbell Hang Snatch all 4 athletes synchronized

15 Synchronized Burpees all 4 athletes synchronized

30 Synchronized Single Dumbbell Lunges (dumbbell can be held as overhead, front rack, goblet, or farmer carry) all 4 athletes synchronized

60 Synchronized weighted abmat sit-ups any 2 athletes can work at a time athletes can switch anytime

 

Round 2

 

Same movements movements order and standards reps are 24,12,24,48

 

Round 3

 

Same movements movements order and standards reps are 18,9,18,36

 

 

 

Synchronization Standard

Dumbbell snatch lunges and toes to bar synchronized at the top burpees synchronized with the chest at the bottom

 

Time cap: 18 minutes 

 

WORKOUT 4 SNAKE BITE 

 

We are using two rowers any 2 athletes can work at a time athletes can switch anytime during the workout

 

4-Minute AMRAP

30 Cal Row (both rowers must complete 30 calories before moving forward)

30 Synchronized Chest-to-Bar Pull-Ups

Remaining time Max Worm Cleans

 

Rest 2 Minutes

 

4-Minute AMRAP

30 Cal Row (both rowers must complete 30 calories before moving forward)

15 Synchronized Worm Cleans

Remaining time Max Chest-to-Bar Pull-Ups

 

Rest 2 Minutes

 

Then REPEAT. 

 

INTERMEDIATE:

 

4-Minute AMRAP

24/24 Cal Row (both rowers must complete 24 calories before moving forward)

30 Synchronized Pull-Ups

Remaining time Max Worm Cleans

 

Rest 2 Minutes

 

4-Minute AMRAP

24/24 Cal Row (both rowers must complete 24 calories before moving forward)

12 Synchronized Worm Cleans

Remaining time Max Pull-Ups

 

Rest 2 Minutes

 

Then REPEAT. 

 

SCALED: 

 

4-Minute AMRAP

30/30 Cal Row (both rowers must complete 30 calories before moving forward)

30 Synchronized JUMPING kipping Pull-Ups ( any male + any female) 

Remaining time Max DOUBLE DUMBBELL Cleans

 

Rest 2 Minutes

 

4-Minute AMRAP

30/30 Cal Row (both rowers must complete 30 calories before moving forward)

15 Synchronized DOUBLE DUMBBELL Cleans

Remaining time Max JUMPING kipping Pull-Ups ( any male + any female) 

 

Rest 2 Minutes

 

Then REPEAT. 

 

DOUBLE DUMBBELLS: 15/10 kg

 

 

Synchronization Standard

Chest-to-bar/ PULL-UPS/ JUMPING KIPPING PULL-UPS synchronized at the top

Worm clean/ DOUBLE DUMBBELL synchronized with the worm/ DUMBBELLS at the shoulders both knees and hips fully extended

 

SCORE:

 

RX/ INTERMEDIATE 

Total Worm Cleans + Chest-to-Bar/Pull-Ups

Worm Cleans count as double.

Example:

10 Worm Cleans = 20
20 Pull-Ups = 20
Score: 40

 

SCALED:

Total Double Dumbbell Cleans + Jumping Kipping Pull-Ups

10 Double Dumbbell Cleans = 10
20 Jumping Kipping Pull-Ups = 20
Score: 30

Both movements count the same.

FINAL WORKOUT 

 

With 2 athletes working synchronized through all movements 1 athlete rests and 1 athlete cycles on the bike erg accumulating as many calories as possible calories are the second score change can happen anytime but one athlete must always be cycling and one athlete must always be completely resting

 

First Section

40 Wall Balls synchronized at the top

20 Bar Muscle-Ups synchronized at the top

20 Box Step-Overs (Single Dumbbell) waterfall style one athlete completes a rep then the other athlete each athlete completes 20 reps

80 Double Unders performed simultaneously

 

Second Section

40 Wall Balls synchronized at the top

20 Wall Walks synchronized at the top

20 Burpee Box Jump-Overs waterfall style one athlete completes a rep then the other athlete each athlete completes 20 reps

80 Double Unders performed simultaneously

 

Synchronization Standard

Wall balls bar muscle-ups and wall walks synchronized at the top

FINAL WORKOUT 

 

With 2 athletes working synchronized through all movements 1 athlete rests and 1 athlete cycles on the bike erg accumulating as many calories as possible calories are the second score change can happen anytime but one athlete must always be cycling and one athlete must always be completely resting

 

First Section

40 Wall Balls synchronized at the top

20 Bar Muscle-Ups synchronized at the top

20 Box Step-Overs (Single Dumbbell) waterfall style one athlete completes a rep then the other athlete each athlete completes 20 reps

80 Double Unders performed simultaneously

 

Second Section

40 Wall Balls synchronized at the top

20 Wall Walks synchronized at the top

20 Burpee Box Jump-Overs waterfall style one athlete completes a rep then the other athlete each athlete completes 20 reps

80 Double Unders performed simultaneously

 

Synchronization Standard

Wall balls bar muscle-ups and wall walks synchronized at the top

WORKOUT 1 IRON SYNCHRONY 

 

Part A (0:00 - 8:00)

 

For Time – 8-Minute Time Cap

 

9 synchronized hang cleans

9 synchronized front squats and

9 synchronized shoulder to overhead

 

As soon as you finish your round, one athlete needs to move to the cone, then continue with the next round.

 

7 synchronized hang cleans

7 synchronized front squats and

7 synchronized shoulder to overhead

 

As soon as you finish your round, one athlete needs to move to the cone, then continue with the next round.

 

5 synchronized hang cleans

5 synchronized front squats and

5 synchronized shoulder to overhead

 

As soon as you finish your round, one athlete needs to move to the cone, then switch with Male 2 and Female 2 to repeat the same sequence.

 

RX: 60 kg/40 kg

INT: 50 kg/ 35 kg 

 

SCALED

Male 1 Female 1
9-9-9 synchronized hang clean front squat and shoulder to overhead

As soon as you finish your round, one athlete needs to move to the cone, then switch with Male 2 and Female 2 to repeat the same sequence.

Male 1 Female 1
7-7-7 synchronized hang clean front squat and shoulder to overhead

As soon as you finish your round, one athlete needs to move to the cone, then switch with Male 2 and Female 2 to repeat the same sequence.

Male 1 Female 1
5-5-5 synchronized hang clean front squat and shoulder to overhead

As soon as you finish your round, one athlete needs to move to the cone, then switch with Male 2 and Female 2 to repeat the same sequence.

 

SCALED: 35 kg/ 25 kg

 

SYNCHRONISED STANDARDS

All movements must be synchronised at the top position.

 

Score

Time to complete the workout faster is better

 

Rest 8:00 - 10:00 (2 minutes)

 

Part B (10:00 - 18:00)

 

8-minute EMOM: :40 ON / :20 OFF

 

Complex:

3 Synchronized Hang Cleans
2 Synchronized Front Squats
1 Synchronized Shoulder to Overhead

 

Each athlete load their desired weight. After an attempt, they can only lift the same weight or heavier, no decreasing the weight.

 

SYNCHRONISED STANDARDS

All movements must be synchronised at the top position.

 

Alternate each minute between Male 1 & Female 1 and Male 2 & Female 2.

The lift must be completed within 40 seconds.

Weight changes can happen immediately after, no need to wait for the 20-second window.

Score

Total weight lifted across both pairs heavier is better

 

Example Score Calculation

Male 1 120kg Female 1 80kg

Male 2 140kg Female 2 60kg

Total Score 400kg

WORKOUT 1 IRON SYNCHRONY 

 

Part A (0:00 - 8:00)

 

For Time – 8-Minute Time Cap

 

9 synchronized hang cleans

9 synchronized front squats and

9 synchronized shoulder to overhead

 

7 synchronized hang cleans

7 synchronized front squats and

7 synchronized shoulder to overhead

 

5 synchronized hang cleans

5 synchronized front squats and

5 synchronized shoulder to overhead

 

RX: 60 kg/40 kg

INT: 50 kg/ 35 kg 

Male 1 and Female 1 begin the workout with 9 synchronized hang cleans 9 synchronized front squats and 9 synchronized shoulder to overhead Then they continue with 7-7-7 of the same movements and finish with 5-5-5 of the same movements

 

Once all reps are completed Male 2 and Female 2 begin and complete the exact same sequence 9-9-9 then 7-7-7 then 5-5-5

 

SCALED

Male 1 Female 1
9-9-9 synchronized hang clean front squat and shoulder to overhead

Then Male 2 Female 2 repeat the same reps

Male 1 Female 1
7-7-7 synchronized hang clean front squat and shoulder to overhead

Then Male 2 Female 2 repeat the same reps

Male 1 Female 1
5-5-5 synchronized hang clean front squat and shoulder to overhead

Then Male 2 Female 2 repeat the same reps

 

SCALED: 35 kg/ 25 kg

 

SYNCHRONISED STANDARDS

All movements must be synchronised at the top position.

 

Score

Time to complete the workout faster is better

 

Rest 8:00 - 10:00 (2 minutes)

 

Part B (10:00 - 18:00)

 

8-minute EMOM: :40 ON / :20 OFF

 

Complex:

3 Synchronized Hang Cleans
2 Synchronized Front Squats
1 Synchronized Shoulder to Overhead

 

SYNCHRONISED STANDARDS

All movements must be synchronised at the top position.

 

Alternate each minute between Male 1 & Female 1 and Male 2 & Female 2.

The lift must be completed within 40 seconds.

Weight changes can happen immediately after, no need to wait for the 20-second window.

Score

Total weight lifted across both pairs heavier is better

 

Example Score Calculation

Male 1 120kg Female 1 80kg

Male 2 140kg Female 2 60kg

Total Score 400kg