About This Competition
Four at War is a team competition for same sex fours, presented by Willpower Fitness.
Returning for the 5th time and held at Willpower Fitness HQ in South Devon, Four at War will test all aspects of functional fitness including weightlifting, gymnastics and cardio. All teams will take part in at least 4 workouts in a rural setting.
Rx, Scaled and Masters (40+) categories - see movement standards below.
Drinks, snacks and meals available from Willpower Fitness' onsite cafe, @thewoodcafe__.
RX movement standards
Clean & Jerk (70kg/50kg)
Snatch (50kg/35kg)
Deadlift (100kg/70kg)
Dumbbell movements (22.5kg/15kg)
Chest to Bar Pull Ups
Toes to Bar
Scaled movement standards
Clean & Jerk (50kg/35kg)
Snatch (40kg/25kg)
Deadlift (80kg/60kg)
Dumbbell movements (15kg/10kg)
Pull Ups (banded)
Knee Raises
Masters movement standards
Clean & Jerk (60kg/40kg)
Snatch (45kg/30kg)
Deadlift (90kg/65kg)
Dumbbell movements (22.5kg/15kg)
Pull Ups (at least 2 athletes)
Toes to Bar (at least 2 athletes)
Source: Team Aretas
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | EQ MIGHTY MASTERS | 8 |
| 2 | MOTHER THRUSTERS | 8 |
| 3 | MAYFLOWER LEAKY HOES | 17 |
| 4 | GLASSBACKS | 17 |
| # | Athlete | Points |
|---|---|---|
| 1 | 4 GIRLS 1 BIG SNATCH | 7 |
| 2 | QUAD SQUAD | 15 |
| 3 | CALLUS QUEENS | 16 |
| 4 | OZBOX | 17 |
| 5 | BBA ATHENA | 21 |
| # | Athlete | Points |
|---|---|---|
| 1 | NO IFS THREE BUTTS | 9 |
| 2 | RX REJECTS | 11 |
| 3 | CROSSFIT TAMAR | 12 |
| 4 | 4 PEAS IN A WOD | 21 |
| 5 | GAL BOSS TEAM | 24 |
| # | Athlete | Points |
|---|---|---|
| 1 | MOVE FORWARD | 7 |
| 2 | BEASTIE BOYS | 8 |
| # | Athlete | Points |
|---|---|---|
| 1 | BUILT BY ATLAS | 8 |
| 2 | THE EQ FELLOWSHIP | 8 |
| 3 | MAYFLOWER MASSIVE | 14 |
| 4 | DADDY PIG & 3 HOGS | 27 |
| 5 | GFC ATHLETES | 33 |
| # | Athlete | Points |
|---|---|---|
| 1 | R.W.M.M | 5 |
Workouts
FOR TIME (14 MINUTE TIME CAP)
Team Log Run
into
WORM FRAN
21-15-9
Pair 1: Worm Thrusters
Pair 2: Sync Pull Ups
into
Team Log Run
into
REVERSE WORM FRAN
9-15-21
Pair 2: Worm Thrusters
Pair 1: Sync Pull Ups
Important information
- Run course will be shown on the day.
- When working through Worm Fran, the team will split into two pairs. Pair one will complete 21 worm thrusters, then pair two will complete 21 sync pull ups. Pair one will then complete 15 worm thrusters and so on, finishing with pair two completing 9 sync pull ups.
- When working through Reverse Worm Fran, the team will again split into the same pairs, with each pair completing the exercise they didn't do in the first round.
- All athletes must be back in their lane before picking up the worm to begin thrusters.
FOR TIME (12 MINUTE TIME CAP)
Four Rounds:
10 Sync Over Bar Burpees
12 Ground to Overhead (50kg)
10 Sync Over Bar Burpees
20 Toes to Bar
*Worm to be held off the floor for the duration of the workout. If worm touches the floor before workout is complete, all athletes must complete 10 sync air squats.*
Important information
- The team will split into two pairs and complete alternating full rounds (two rounds per pair).
- Athletes can split the ground to overhead and toes to bar reps however they like, within their pair.
FOR TIME (6 MINUTES)
Pairs simultaneously complete:
20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 Power snatch (35kg)
30 - 26 - 22 - 18 - 14 - 10 - 6 - 2 Sync hand release push ups
*Pairs switch exercise after each set*
Important information
- Pair 1 complete 20 power snatches, sharing the reps between them however they like. Meanwhile, pair 2 completes 30 sync hand release push ups. When both pairs have completed their set, they switch exercise and pair 1 completes 26 sync hand release push ups while pair 2 completes 18 power snatches.
- On 6 minutes, the team proceeds straight to workout 4.
FOR WEIGHT (6 MINUTE TIME CAP)
Each athlete to establish their heaviest successful attempt of the following complex:
3 Hang Cleans
1 Shoulder to Overhead
Important information
- Athletes can add and remove weight as many times as required during the six minute window.
- Each athlete's heaviest successful attempt will be recorded.
AMRAP (10 MINUTE TIME CAP)
20 Tyre ground to overhead (three working)
Team kit carry (worm & slosh pipe)
30 Slosh pipe squats (two working)
30 Worm shoulder to overhead (two working)
30 Sync slosh pipe squats (two working)
30 Sync worm shoulder to overhead (two working)
Team kit carry (worm & slosh pipe)
AMRAP Tyre ground to overhead in time remaining (three working)
Important information
- Carry distance will be shown on the day.
- Teams are not allowed to commence the kit carry until the whole team is by the equipment.
- Athletes are not allowed to touch the worm until all slosh pipe squat reps are complete and vice versa.
- Three athletes working at a time on the tyre GTOH, two athletes working at a time on the slosh pipe squats & worm shoulder to overhead. Teams can split reps and pairs however they like.
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Event Details
Closes: Jul 2, 2023
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