About This Competition
Union Pairs is our In-House Competition for Union Members!
So grab a friend (FF or MF only) and get registered.
If you want to take part but don’t have a partner let us know in the Facebook Members Group and we will find you one.
There will be Beginner, Intermediate and Rx categories which the coaches will put you into closer to the date depending on your team’s ability.
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Workouts
THE WOD
10 Minute AMRAP - Score is Rounds and Reps
18/15 Cal Bike (Person A)
20 Alternating DB Snatch
(10 Each - you go, I go)
18/15 Cal Row (Person B)
12 Burpees Over the Dumbbell
(6 each, you go I go. Rx, Int jump, Beg can step)
You can swap the bike and row each round or stick to your strength.
THE WEIGHTS / MOVEMENTS
RX - 22.5/15kg
Int - 17.5/12.5kg - 15/12 Cal Machine
Beg - 10kg/7kg - 12/9 Cal Machine
THE WOD
Every 2 Minutes x 5 Rounds
20 Synchro Air Squats
10 Toes to Bar
(Both partners complete their version, you go, I go)
Max Deadlifts
Score is number of Deadlifts per Round
THE WEIGHTS / MOVEMENTS
RX - 102/70kg
Int - 70/50kg - 8 Toes to Bar
Beg - 50/35kg - 10 Abmat Sit Ups.
THE WOD
For time 12 Minute Time Cap
21-15-9
Synchro Dumbbell Thrusters
Pull Ups (21) / Chest to Bar (15) / BMU (9)
(21/15/9 each, you go, 1 go)
THE WEIGHTS / MOVEMENTS
RX - 17.5/12.5kg - 9 Burpee Pull ups if can't do BMU
Int - 15/10kg - 18 Pull Ups / 12 Chest to Bar / 6 Burpee Pull Ups
Beg - 10/7kg - 21 Ring Rows / 15 Jumping Pull Ups / 9 Burpee to Target
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Event Details
Closes: Jun 22, 2026
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