Rise & Grind
About This Competition
Black Wolf Fitness is proud to present...
Rise & Grind. 🎶
Mixed Fours (MMFF), direct entry into two divisions:
Rise: RX/Intermediate
Grind: Intermediate/Scaled
Big beats...
Fun, but testing workouts...
...and an atmosphere that makes you wish we were your local box!
Please read through our standards and pick the division most appropriate for you.
Headed towards another WHOPPER - grab three buddies and let's go.
PROVISIONAL SCHEDULE
0745-0815: Team Registration
0815-0900: Athlete Briefing (Workout 1 & 2)
0900-1030: Workout 1
1040-1220: Workout 2
1240-1300: Athlete Briefing (Workout 3 & 4)
1300-1435: Workout 3
1445-1620: Workout 4
1630-1700: Podium & Event Wrap Up
All ticket sales are final, and cannot be refunded. We recommend taking ticket insurance at the checkout if you are unsure.
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Sausage and Egg party | 12 |
| 2 | Rise & Whine | 13 |
| 3 | Longacre | 19 |
| 4 | Fourplay Fitness | 20 |
| 5 | 4 crying out loud | 26 |
| # | Athlete | Points |
|---|---|---|
| 1 | QUAD SQWOD | 11 |
| 2 | Here for Hyrox | 16 |
| 3 | Four-ward Thinking | 24 |
| 4 | Mr & Mrs and The Help | 24 |
| 5 | Wall balls and chains | 25 |
Workouts
FOR REPS (12 mins)
A: Max Thrusters (R:50/35kg • G:40/30kg)
B: Max Cal Row
C: D-Ball Hold (R:60/40kg • G:40/20kg)
D: REST
Every time the Barbell or D-Ball is dropped:
Rise: 4 Rope Climbs (12’)
Grind: 2 Rope Climbs (12’)
FOR REPS (12 mins)
Max Cal Ski Erg
Max Cal Bike Erg
Every 2 mins, and to start:
A. 30 Toes to Bar (RISE) • 30 Toes to Parallel (GRIND)
B. 20 Kettlebell Reverse Lunges + 20 Kettlebell Swings
RISE: 32/24kg
GRIND: 24/16kg
A. FOR REPS (2 mins)
3 Sync. Hang Power Cleans (R:50/35kg • G:40/30kg)
3 Sync. Front Squats
3 Sync. Shoulder to Overhead
B. FOR LOAD (5 mins)
1 Hang Power Clean
1 Front Squat
1 Shoulder to Overhead
0-7: Athletes 1 & 2 (MF)
7-8: Rest
8-15: Athletes 3 & 4 (MF)
A. FOR REPS (2 mins)
3 Sync. Hang Power Cleans (R:50/35kg • G:40/30kg)
3 Sync. Front Squats
3 Sync. Shoulder to Overhead
B. FOR LOAD (5 mins)
1 Hang Power Clean
1 Front Squat
1 Shoulder to Overhead
0-7: Athletes 1 & 2 (MF)
7-8: Rest
8-15: Athletes 3 & 4 (MF)
FOR REPS (4 x 3 mins)
RISE
1 • MM: 30 Wall Ball Passes (9/6kg) + Max Burpee Box Jumps/Ups (24/20”)
2 • FF: 30 Wall Ball Passes (9/6kg) + Max Burpee Box Jumps (24/20”)
3 • MM: 30 Sync. Dumbbell Box Step Ups (22.5/15kg, 20”) + Max Double Dumbbell Devils’ Press
4 • FF: 30 Sync. Dumbbell Box Step Ups (22.5/15kg, 20”) + Max Double Dumbbell Devils’ Press
GRIND
1 • MM: 30 Wall Ball Passes (6/3kg) + Max Burpee Box Ups (24/20”)
2 • FF: 30 Wall Ball Passes (6/3kg) + Max Burpee Box Ups (24/20”)
3 • MM: 30 Sync. Dumbbell Box Step Ups (15/10kg, 20”) + Max Double Dumbbell Devils’ Press
4 • FF: 30 Sync. Dumbbell Box Step Ups (15/10kg, 20”) + Max Double Dumbbell Devils’ Press
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Event Details
Closes: Mar 24, 2025
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