The Hub Games - 18th March

Workout A. Max Tyre Flips

Workout B. Max Calories Row

Each sub team (split M+M and F+F) will complete one of the workouts at the same time, they will have two minutes to complete as many reps or calories as possible before swapping and going again.

Calories + Reps = Your total points.

Sub Team 1:

Wall Balls: 20-30-40 (Shared in Pairs)

Burpees to Target: 15-15-15 (Synchro)

Sub Team 2:

DB Clean and Press: 20-30-40 (Shared in Pairs)

Box Overs: 15-15-15 (Synchro)

Both teams will workout simultaneously, once both teams are finished with their workout all 4 team mates complete 10 synchro ALTERNATING Devils Press with 1 DB. (10kg, 15kg, 20kg, 22.5kg).

Then team-mates swap workouts and go again, followed by another round of 10 synchro ALTERNATING Devils Press to buy out of the workout.

For Time (time cap 15 minutes)

32 Calories Air Bike

16 1M+1F Synchro Barbell Thrusters 25/40kg

8 1M+1F Worm Cleans @ 75kg

As many rounds and reps as possible!

15 Minute Time-Cap.

EMOM x 20 Minutes

1.    Athlete 1 = 1 Cluster

2.    Athlete 2 = 2 Shoulder to Overhead

3.    Athlete 3 = 4 Hang Cleans

4.    Athlete 4 = 6 Front Squats

Each athlete will choose ONE movement to establish a REP MAX lift during the workout. Once you have told your judge your movement, you must stick to this movement throughout the entire workout.

Each athlete will have 1 minute to complete their lift, before moving on to the next athletes 1 minute window. and so on. This is a 20 minute EMOM, therefore you will have another attempt window when the EMOM order comes back round.

If you miss your lift, you can repeat your effort if the lift is completed within the same minute.

The workout will start with your 15kg and 20kg Barbell on the floor loaded with your starting weight. Your entire team can help load/ unload the barbell and move the bar from the floor to the rack or from the rack to the floor, ready for the next lift.

Please note if you are Athlete 4 and complete your REP MAX of 6 front squats at 50kg - your score is 50kg - not 6 x 50kg = 300kg (this applies to all 4 athletes).

The total score here is each Athletes lift in kgs added together. To keep this interesting (we know your tactics) we are going to allow the females MAX REP lift total to be multiplied by 1.5 - use that wisely!

Block 1:

2km Row

4km Bike

Greggs Run x 1 (2 teammates)

Block 2:

1km Row

2km Bike

Greggs Run x 2 (2 teammates)

Block 3:

500m Row

1km Bike

Greggs Run x 3 (2 teammates)

TIME-CAP 20 Minutes

Both Concept2 Cardio machines can be used at the same time, once the targets are hit on both machines, two team members must complete their run. In block 2 and block 3 you can alternate your runners if you wish.

Meters on the second and third block cannot start until all team members are present in their lane.

After each block it is your team members responsibility to reset the Concept 2 machine before the next block starts.