Grand Slam 2020

Each partner must choose a different event to complete. These are scored separately. Partners must complete each workout on camera at the same time.

Event 1a:
In 10 minutes, complete as many reps as possible of:

• 10 Overhead Kneeling Backpack Step-ups
• 12 Tall Plank Alternating Toe Touches
• 14 Drop Squats
• 16 Backpack Russian Twists*

Advanced Male: 20-kg / 45-lbs | Female: 15-kg / 35-lbs

Event 1b:
2 Rounds for time, complete:

• 20 Overhead Kneeling Backpack Step-ups
• 24 Tall Plank Alternating Toe Touches
• 28 Drop Squats
• 32 Backpack Russian Twists*

Time Cap for Event 1b: 30 minutes

Advanced Male: 20-kg / 45-lbs | Female: 15-kg / 35-lbs

*Advanced  - both feet off ground 

The backpack weight must be shown on a set of scales prior to starting the workout - bathroom scales are fine

Each partner must choose a different event to complete. These are scored separately. Partners must complete each workout on camera at the same time.

Event 1a:
In 10 minutes, complete as many reps as possible of:

• 10 Overhead Kneeling Backpack Step-ups
• 12 Tall Plank Alternating Toe Touches
• 14 Drop Squats
• 16 Backpack Russian Twists*
  
  

Intermediate Male: 15-kg / 35-lbs | Female: 10-kg / 22-lbs

Event 1b:
2 Rounds for time, complete:

• 20 Overhead Kneeling Backpack Step-up
• 24 Tall Plank Alternating Toe Touches
• 28 Drop Squats
• 32 Backpack Russian Twists*

Time Cap for Event 1b: 30 minutes

Intermediate Male: 15-kg / 35-lbs | Female: 10-kg / 22-lbs

* Intermediate  - you can choose either, feet (heels and toes) fully flat on the ground OR the soles of your feet together (butterfly sit-up position)

The backpack weight must be shown on a set of scales prior to starting the workout - bathroom scales are fine

Max time - Isometric Backpack Bear Hug Wall Sit

Advanced Male: 20-kg / 45-lbs | Female: 15-kg / 35-lbs

Once the timer signals ‘Go’ both athletes must hold an Isometric Wall Sit for as long as possible until both partners drop. 

The backpack weight must be shown on a set of scales prior to starting the workout - bathroom scales are fine.

Max time - Isometric Backpack Bear Hug Wall Sit

Intermediate Male: 15-kg / 35-lbs | Female: 10-kg / 22-lbs

Once the timer signals ‘Go’ both athletes must hold an Isometric Wall Sit for as long as possible until both partners drop. 

The backpack weight must be shown on a set of scales prior to starting the workout - bathroom scales are fine.

For total time, complete using a ‘follow the leader’ format:

• 60 Double-unders
• 20 Backpack Squat Cleans
• 60 Double-unders
• 20 Alternating Hand-release Push-up + Knee Touch
• 60 Double-unders
• 20 Backpack Squat Cleans
• 60 Double-unders
• 20 Alternating Hand-release Push-up + Knee Touch
• 60 Double-unders

Advanced Male: 20-kg / 45-lbs | Female: 15-kg / 35-lbs

‘Follow the Leader’ format: Partner A completes 60 double-unders, then Partner B completes 60 double-unders. Partner A completes 20 Backpack Cleans, then Partner B completes 20 Backpack Cleans. Continue until the entire workout is complete.

The backpack weight must be shown on a set of scales prior to starting the workout - bathroom scales are fine

For total time, complete using a ‘follow the leader’ format:

• 100 High-knee Single-unders
• 20 Backpack Squat Cleans
• 100 High-knee Single-unders
• 20 Alternating Hand-release Push-up + Knee Touch*
• 100 High-knee Single-unders
• 20 Backpack Squat Cleans
• 100 High-knee Single-unders
• 20 Alternating Hand-release Push-up + Knee Touch
• 100 High-knee Single-unders

Intermediate Male: 15-kg / 35-lbs | Female: 10-kg / 22-lbs

‘Follow the Leader’ format: Partner A completes 100 High-knee Single-unders, then Partner B completes 100 High-knee Single-unders. Partner A completes 20 Backpack Cleans, then Partner B completes 20 Backpack Cleans. Continue until the entire workout is complete.

The backpack weight must be shown on a set of scales prior to starting the workout - bathroom scales are fine

*Intermediate: Hand release from knees // alternating shoulder tap (one shoulder)

For time, complete:

• 200 Backpack Ground-to-overhead
• 100 Lateral Burpee-over-backpack

Advanced Male: 20-kg / 45-lbs | Female: 15-kg / 35-lbs

Perform as a pair in any order, until completion of total work (300 reps). These movements may be partitioned in any order i.e. you can break up the rep’s as you wish. Both partners may work at the same time.

The backpack weight must be shown on a set of scales prior to starting the workout - bathroom scales are fine.

For time, complete:

• 200 Backpack Ground-to-overhead
• 100 Lateral Burpee-over-backpack

Intermediate Male: 15-kg / 35-lbs | Female: 10-kg / 22-lbs

Perform as a pair in any order, until completion of total work (300 reps). These movements may be partitioned in any order i.e. you can break up the rep’s as you wish. Both partners may work at the same time.

The backpack weight must be shown on a set of scales prior to starting the workout - bathroom scales are fine.

For time, complete 3 Rounds of:

• 20 Synchronized Backpack Alternating Shoulder Push Presses
• 30 Tall Plank Up-downs (one works while one holds in a tall plank position)
• 40 Synchronized Alternating Single Leg V-ups
• 50  Squat Jump + Lunge Jump Complex (one works while one rests )

Advanced Male: 20-kg / 45-lbs | Female: 15-kg / 35-lbs

The backpack weight must be shown on a set of scales prior to starting the workout - bathroom scales are fine

For time, complete 3 Rounds of:

• 20 Synchronized Backpack Alternating Shoulder Push Presses
• 30 Tall Plank Up-downs (one works while one holds in a tall plank position)
• 40 Synchronized Alternating Single Leg V-ups
• 50  Squat Jump + Lunge Jump Complex* (one works while one rests )

Intermediate Male: 15-kg / 35-lbs | Female: 10-kg / 22-lbs

*Intermediate: Air Squat + Reverse Lunge Complex

The backpack weight must be shown on a set of scales prior to starting the workout - bathroom scales are fine