Capital Fitness Challenge

A weightlifting event with a twist!

8 bars, lifting every :90sec + a bonus bar (if you make it)

1 FREE pass allowed

3 strikes and you are out!

Sinclair Method to be used

Weights

Men - 60/65/70/75/80/85/90/95kg + bonus bar

Women - 45/50/55/60/65/70/75/80kg + bonus bar

This is a two part workout with a score for part A and another for part B

PART A
Score = Total reps in both rounds

Round 1 - 2 mins

• Buy in 50 Double Unders
• Max Reps Hang Clean+Press in remaining time 60/45kg | 50/35kg
  
  ** Rest 1 Minute **

Round 2 - 3 mins

• Buy in 50 Double Unders
• Max Reps Squat Clean in remaining time 60/45kg | 50/35kg
  

** Rest 1 Minute **

Rx/Pairs - 60/45kg
Masters - 50/35kg + DU
Int - 50/35kg + single skips

PART B - 4 min

Max Clean

Can be performed anyway and you have as many attempts as you wish

This is a two part workout with a score for part A and another for part B

PART A
Score = Total reps in both rounds

Round 1 - 2 mins

• Buy in 50 Double Unders
• Max Rep Hang Clean+Press in remaining time 60/45kg | 50/35kg
  
  ** Rest 1 Minute **

Round 2 - 3 mins

• Buy in 50 Double Unders
• Max Rep Squat Clean in remaining time 60/45kg | 50/35kg
  

** Rest 1 Minute **

TEAMS
Anyone can do the DU's - Each athlete must do at least one rep of each lift.

PART B - 4 minutes

Max Clean

Can be performed anyway and you have as many attempts as you wish

SCORE = Combined total heaviest lift completed by each athlete.

TEAMS - Must switch athlete after each lift 

For Time - 7 Minute Cap

15 - 15 - 9 - 9  - 3 - 3

* Deadlift

* Pull ups / Chest to bar / Bar MU

15’s - pull ups

9’s - CTB

3’s - Bar MU

RX/Pairs/Masters - 90/60kg 

Beg/Int - 70/50kg
** Pull ups for all reps schemes (scale + jumping 6”)

Workout Flow

At the count of 3.2.1 go the athlete will move to the bar and complete 15 Deads, the athlete will then go to rig and complete 15 Pull ups, they will repeat that process before heading to the set of 9 deads + 9 CTB, they will do that twice before heading back for their last 2 sets of 3 Deads and 3 Bar MU

The workout is done once they complete the 2nd set of 3’s or they hit the 7 min time cap

Pairs

At the count of 3.2.1 go the athlete 1 will move to the bar and complete 15 Deads, then athlete 2 will complete 15 deads.

Once both have completed 15 deads, they will complete 15 Pull ups (only 1 person required to do the pull ups, CTB & Bar MU).

Once 15 pull ups are complete, both athletes will again complete 15 Deadlifts each before another 15 pull ups, they will repeat that process of 9 deads  each+ 9 CTB, they will do that twice before heading back for their last 2 sets of 3 Deads and 3 Bar MU

The workout is done once they complete the 2nd set of 3’s or they hit the 7 min time cap

For Time - 7 Minute Cap

15 - 15 - 9 - 9  - 3 - 3

* Deadlift

* Pull ups / Chest to bar / Bar MU

15’s - pull ups

9’s - CTB

3’s - Bar MU

Teams - 90/60kg 

** Anyone can do the work on rig

** Both athletes do the deadlifts

Workout Flow

At the count of 3.2.1 go athlete 1 will move to the bar and complete 15 Deads, then athlete 2 will complete 15 deads, then one (or both) will share the 15 pull ups, they will complete 2 rounds of this. Then athlete 1 will then go back to the bar and complete a set 9 deads, then the partner completes a set of 9, then they will share 9 CTB. Once complete both athletes will complete 3 deads, then either will complete 3 bar MU.

The workout is done once they complete the 2nd set of 3 Bar MU or they hit the 7 min time cap

A weightlifting event with a twist!

8 bars, lifting every :90sec + a bonus bar (if you make it)

1 FREE pass allowed

3 strikes and you are out!

Sinclair Method to be used

Weights

Men - 60/65/70/75/80/85/90/95kg + bonus bar

Women - 35/40/45/50/52/55/57/60kg + bonus bar

AMRAP - 6 Min Cap

* 10m Overhead DB walking lunge (except pairs - see below)

* 10x TTB

RX / pairs / Masters

* 22.5/15kg DB

* TTB (only 1 person in team has to do reps)

Pairs: + 20/15kg plate
- pairs will NOW face each other and do 10 forward step alternating reps on the spot

Beg / Int
* 15/10kg DB across chest
* Hang Knee Raises

Workout Flow

At the count of 3.2.1 go the athlete will pick up their dumbbell and complete the 10-metre walking lunge as prescribed. When they are completely across the line athletes may place the dumbbell on the ground and run to the rig to start the TTB/HKR. When complete they will return to the dumbell and beging another round until the time cap is reached. 

AMRAP - 6 Min Cap

* 10m Overhead DB walking lunge

* 10x TTB

RX/Masters/Team: 22.5/15kg

Int: 15/10kg (scale + to across chest)

Pairs

22.5/15kg DB
20/15kg PLate

TTB (only person in team has to do reps)

Workout Flow

At the count of 3.2.1 go the athlete 1 will pick up the dumbbell, athlete 2nd thlete will pick up the plate and complete the 10-metre syncro walking lunge as prescribed (both athletes knees on the ground at the same time).

When they are completely across the line athletes may place the dumbbell & plate on the ground and run to the rig to start the TTB/HKR. When complete they will return to the dumbell and plate and begin another round until the time cap is reached. 

AMRAP - 20 Min Cap

* 400m run 
* 20 alt Dumbell Snatch

RX/Masters/Pairs: 22.5/15kg Dumbell
Beg/Int: 15/10kg Dumbell
Plate: 20/15kg

Workout Flow

At the count of 3.2.1 go athletes will start the 400-metre run, following the signs and directions given. When the run is completed they will pick up their dumbbell and begin the 20 alternating snatches. When complete they will place the dumbbell down and start another 400-metre run. This process will repeat until the 20-minute cap is reached

Pairs

At the count of 3.2.1 both athletes will start the 400-metre run together holding onto a piece of rope, following the signs and directions given. When the run is completed athlete 1 will pick up  the dumbbell, athlete 2 will pick up the plate and begin the 20 syncro reps of alternating DB snatches and plate ground to overhead. The rep is complete when both the plate and DB are Overhead at the same time.

When complete they will place the dumbbell and plate down and start another 400-metre run. This process will repeat until the 20-minute cap is reached

AMRAP - 20 Min Cap

* 400m run - Must run together holding a 1m piece of rope

* 20 Synchro DB Snatch / Plate Clean and Press 

RX / Teams / Masters: 22.5/15kg DB
Beg / Int: 15/10kg DB
Plates: 20/15kg

Workout Flow

At the count of 3.2.1 go athletes will start the 400-metre run making sure they are both holding onto the 1m piece of rope.

When the run is completed they may put the rope down and begin the synchronysed DB snatches and plate c&p. When complete they will pickup the rope again and start another 400-metre run. This process will repeat until the 20-minute cap is reached.

AMRAP - 6 Min Cap

* 10 Calories Assault Bike

* 5x Burpee box jump over 24/20”

RX / Pairs / Masters: As prescribed
Beg / Int: Box Step-Up & over (can jump if you wish)

Workout Flow

Workout begins with the athlete standing next to the Box. On the count of 3.2.1 go the athlete move to the bike will complete 10 cals then run to the allocated box in their lane and complete 5 burpee box jump over (must be facing the box).

The athlete will then run back to the bike and repeat that process for 6 mins

AMRAP - 6 Min Cap

* 10 Calories Assault Bike

* 5x Burpee box jump over 24/20”

RX / Teams / Masters: as prescribed (Scaled - Box Step-Up)

Teams

Athletes will go round for round. Athlete 1 does a full round, then once athlete 1 has ran back and tagged their partner, athlete 2 will complete a round

Workout begins with the athlete standing next to the Assault Bike. On the count of 3.2.1 go the athlete will complete 10 cals then run to the allocated box in their lane and complete 5 burpee box jump over (must be facing the box).

The athletes will repeat that process for 6 mins