FITTEST IN THE WEST 2023

📢 SPONSORED BY @gorillanutra 

Time Cap: 15 Minutes

10 Rounds (You Go, I Go)

10/8 Calorie Ski Erg

8 Power Snatches

6 Burpees over an object 

FLOW 🌊 On the call of 3, 2, 1, Go…

Both athletes will make their way from the start line down to the ski where ONE athlete will perform one full round of the workout.

After the athlete completes a full round, they will advance a cone forward to signify the completion of that round. Only then can they can run back to tag in their partner.

Athletes must tag in their partner every round. Once 10 rounds have been completed (5 each) and the cone has been moved forward, both athletes must cross the finish line to receive a time.

📢 SPONSORED BY Stickerfit

Time Cap: 15 Minutes

18 - 15 - 12 - 9 REPS:

Calorie Bike Erg - Calorie Row (sametime)

Synchronised Thrusters

Bar Mucle Ups / Pull-Ups / Ring Rows (Shared)

WORKOUT FLOW 🌊 On the call of 3, 2, 1, Go…

Both athletes will make their way from the start line to the bike erg and rower, where one athlete must complete 18 calories on the bike erg, while the other completes 18 calories on the rower.

After the athletes complete their calories, they will perform 18 synchronised thrusters at the prescribed weight.

Then, both athletes will complete (depending on the division) 18 bar muscle ups or pull-ups or ring rows. Reps may be shared however.

The weights on the barbell will then be changed (except for ROOKIE) as both athletes make their way back to the ergs to complete rounds 15, 12 and 9.

Thruster weight will increase every round (except for ROOKIE).

Once all rounds are completed, both athletes will make their way to the finish line to receive a time.

📢 SPONSORED BY @themovebetterproject

Time Cap: 12 Minutes

40 / 30 Calories Echo Bike

30m Handstand Walk

20 Synchronised Toes 2 Bar

10 Synchronised Wall Walks

20 Synchronised Toes 2 Bar

30m Handstand Walk

40 / 30 Calories Echo Bike

FLOW 🌊 On the call of 3, 2, 1, Go…

Both athletes will make their way from the start line to the echo bike and complete 40/30-calories.

Athletes may share the reps however.

After the athletes complete their calories, they will share a 30m handstand walk (dumbbell overhead walking lunge for Rookies) with RX required to perform 7.5m unbroken at a time and Intermediate/Masters 2.5m unbroken at a time.

Then, both athletes will complete 20 synchronised toes to bar (leg raises for Rookies).

After, the athletes will perform 10 synchronised (shared for other divisions) wall walks.

Once the wall walks are completed, the athletes will make their way back through the toes to bar, handstand walk and calories on the echo bike, where both athletes must cross the finish line to receive a time.

📢 SPONSORED BY Stickerfit

Running Clock: 10 Minutes

Athlete 1 - 0:00 - 5:00

1 REP Max Snatch

&

Athelte 2 - 5:00 - 10:00

1 REP Max Clean and Jerk

WORKOUT FLOW 🌊 On the call of 3, 2, 1, Go…

Athlete 1 will have 5 miniutes to establish a 1-Rep Max Snatch. The athlete may make as many attempts as they like within the time cap.

For the Rep to count the Athlete must comple the Snatch with Knees, Hips fully extended and elbows locked out with barbell over cente of body BEFORE the clock reaches the 5:00 minute mark.

At the 5:00 mark Athlete 2 has 5 minutes to establish a 1-Rep Max Clean & Jerk. The athlete may make as many attempts as they like within the time cap.

For the Rep to count the Athlete must comple the Clean & Jerk with Knees, Hips fully extended and elbows locked out with barbell over cente of body BEFORE the clock reaches the 10:00 minute mark.

The score will be the combinded total score of both athletes heaviest successful lift.