Day 1- Wod Comp- The BIG Weekend

WORKOUT 1: KEEP IT UP!

10min time cap

• 300mtr run (together)
• 30 TTB/knee raises (shared)
• 40 HRPU (shared)
• 50 squats (shared)
• 40 butterfly situps (shared)
• 30 TTB/knee raises (shared)
• 300mtr run (together)

One partner must be holding sandbag at all times. If bag put down 3 burpee penalty each. Can't squat/sit down while holding bag.

Shared moves can be split any way you want as long as person not working is holding sandbag.

HRPU, squats, situps done in your lane.

First run starts outside.

Second run finishes in your lane.

Workout Guidelines

300mtr run starts outside gym and is run on marked footpath around marked power pole and back.

Then enter gym and go to rig for 30 TTB/Knee raises

• TTB (Open) rep counts when toes contact bar, legs must return to parallel before next rep started.
• Knee raises (Novice) athletes begin by hanging from the bar with arms fully extended, before each rep, the heels must he brought back behind parallel. The rep is counted when the athletes knees raise above the hips.

Strict or kipping is allowed in both movements

Upon completion of 30 TTB/Knee raises, both athletes must enter their lane to complete:

• 40 HRPU (hand release push ups) - descend to the floor in a solid plank, maintain tension, release the hands from the ground, and finally, rise with your chest and hips at the same time. Rep is counted when you return to the top. Open must do strict push ups, Novice can push up from the knees if they choose.
• 50 Squats- start with your knees and hips fully extended. You must squat below parallel (hip crease below knee line). You must return to the start position to complete the rep
• 40 Butterfly Sit Ups - Feet together, touch the ground above your head, then touch your feet or past your feet. Rep is counted when you touch your feet

Once last sit up completed exit your lane and complete another 30 TTB/Knee raises, then on completion of them exit the gym together for your final 300mtrs run.

Workout is complete when you enter the gym and back into your lane.

Sandbag must be carried at all times by minimum of one team member (both can carry on the run if needed). If sandbag is put down at anytime it is a 3 burpee penalty each before you continue with workout. You cannot sit/squat down when holding sandbag

Sandbag weights M/M open - 30kg F/F open - 25kg Mixed Open - 25kg M/M - Novice - 25kg F/F - Novice - 15kg Mixed Novice - 15kg

Videos of movement standards to follow. Any questions, please direct to gjbigweekend@gmail.com 

Workout two!! Down the sync

8 min time cap

Buy in
Open 15cals on Air bike
Novice 10cals on rower
Then
20 Cleans
15 Racked squats
10 STOH
5 Snatch
20 Cleans
15 Racked squats
10 STOH
5 OH squats

1 on barbell
1 on KBs
(Open 2x KBs, Novice 1x KB)
Cals can be shared or done by one person
Complex to be synchronized

Open M/M 50kg bar, 2x 24kg KBs
Open F/F, M/F 35kg bar, 2x 16kg KBs
Novice M/M 40kg bar, 1x 24kg KB
Novice F/F, M/F 25kg bar, 1x 16kg KB

Down the Sync

Movement standards

Air bike Ride it like you stole it

Rower Row, Row, row your boat

On go, one team member start row/bike team members can share this if required, when total cals completed pairs can start sync moves

Cleans (power, muscle, squat, split)

Cleans - sync is at top of movement, implements must return to ground between reps

Bar - bar starts on the ground and rep is counted at the top with bar at shoulder line and elbows in front of the bar and legs locked out, bar must be lifted in one fluid motion. Bar must return to ground between reps, tap and go is allowed

KB(s) - KB(s) must start on the ground, rep is counted at the top with the KB(s) racked at the shoulder(s) and legs locked out, KB(s) must be lifted in one fluid motion. KB(s) must return to the ground between reps

Racked squats

Racked squats - sync is in bottom of squat, athletes must stand upright between reps

Bar - front or back, rep starts and finishes standing upright with legs locked out, descend down until hip crease is below knee line

KB(s) - if single KB can be racked on either shoulder or with 2 hands in central 'goblet' position. Double KBs must be racked at each shoulder. Squat as per above

STOH Bar - 

STOH - sync is locked out above head, implements must return to shoulder between reps

Bar - rep starts at the shoulder and arms must lock out above the head. must return to shoulder before next rep starts.

KB(s)-  single starts at the shoulder and reps counts when arm is locked out above the head, only one hand can be used, KB must return to shoulder between reps. KB can swap hands between reps. Double must both must thrust up together, one in each hand, arms must lock out above head, KBs must return to shoulders between reps

Snatch

Snatch - sync is locked out above head, implements must return to ground between reps.

Bar - bar must start on the ground in one continuous motion and arms must lock out above the head then return bar to the ground

KB(s) - single, KB must be in one hand and go from the ground to above the head in one continuous motion, the other hand must not rest on the body. Double, one in each hand KBs must go from the ground to above the head in one continuous motion, KB(s) must return to the ground between reps

OH squats

OH squats - sync is in bottom of squat, athletes must stand upright between reps. 

Bar, KB(s) must be locked out above head, squat down until hip crease is below knees then return to upright position to start next rep. Single KB must be held in one hand only

Workout is completed at end of 5 OH squats or when 8 minute time cap is complete. 

If a pair does not complete the full workout within the 8 minute time cap, the number of reps completed will be part of the score. 

Workout #3 10 out of 10

12min time cap

YGIG 10 rounds for time (5 rounds each)

10 Wall balls

10 Kettle bell swings

10 Burpee box overs

M/M open 9kg WB, 24kg KB, 24" box

F/F M/F open 6kg WB, 20kg KB, 20" box

M/M novice 6kg WB, 20kg KB, 24" box

F/F M/F novice 4kg WB, 16kg KB, 20" box

Wall ball height Males 3.0mtrs Females 2.7mtrs

Kettle bell swings- Russian or American height

Burpee box overs Box facing burpees, step or jump on an off box

When the clock starts the first team member picks the wall ball up and completes 10 wall balls, they then move on to 10 Kettle bell swings, then complete 10 box facing burpee box overs.

Once the 10th b'over has been completed the other team picks up the wall ball and starts their round this is repeated 5 times each to complete the 10 rounds.

Team members can move implements as required while other team member is working.

Movement standards

Wall ball- the ball is picked up, squat until the hip crease is below the knee, as you stand up thrust the ball up to your designated target. This completes the rep. The ball can be returned to the ground between reps if needed then picked up again. The ball does not need to be caught on rep 10, but must be controlled on landing.

Kettlebell- swing Kettlebell starts on the ground, it is swung backwards between the legs then swung up to the chest line or above to complete a rep. Kettlebell does not need to return to ground between reps and can be swung back between legs and repeat. Kettlebell must be returned to the ground after 10th rep.

Burpee box over- Complete a box facing burpee, chest must touch the ground for burpee to be counted, then either step or jump onto and over the box, both feet must make contact with top off box and rep is completed when both feet make contact with the ground on the other side, then the next burpee can commence. The 10th rep is credited when both feet land on the opposite side of the box from the 10th burpee. Your team mate can then pick up the wall to commence their round.

Any questions, contact us via email GJbigweekend@gmail.com

10 mins total for each team member to find their 1 rep deadlift max. 

Must be a conventional deadlift.

Split/mixed grip is allowed

Partners can help to load weights.

Rep is counted at the top, bar can be released from the hip. 

Legs must come to full extension and be inline with hips and back.  

Either participant can lift at any time.

Weights cannot be decreased once a lift has been attempted.

If a lift fails, it can be reattempted (but not decreased).

There is a max weight available that varies across categories. If max weight is reached by one/both members, additional reps of that weight will be counted in case of a tie break.