Fitness League Scotland - 2024 Season

FLS24.6

Part A:

For Max Reps within a 9 minute window, Complete the following:

Partner 1 will hold a loaded barbell in the hang position whilst;

Partner 2 Completes 1 Full Round of DT (9 Deadlifts, 6 Power Cleans, 3 Shoulder to Overheads)

This workout is to be completed as a pair, with athletes switching after each full round of DT is completed.

Straight in to Part B: 6 minute window to establish: Max Load Clean and Jerk

**NOTE - this workout is for submission of 24.6a ONLY - please submit your score for 24.6b seperately**

FLS24.6

Part A:

For Max Reps within a 9 minute window, Complete the following:

Partner 1 will hold a loaded barbell in the hang position whilst;

Partner 2 Completes 1 Full Round of DT (9 Deadlifts, 6 Power Cleans, 3 Shoulder to Overheads)

This workout is to be completed as a pair, with athletes switching after each full round of DT is completed.

Straight in to Part B: 6 minute window to establish: Max Load Clean and Jerk

**NOTE - this workout is for submission of 24.6b ONLY - please submit your score for 24.6a seperately**

FLS24.7

Within an 8 minute window, complete as many reps as possible of the following:

2-4-6-8-10-12-14 etc etc

Double DB Devils Press

Double DB Front Squat

Double DB STOH

Burpees over the DB’s

This workout is to be completed individually.

FLS24.8

For Time, complete the following:

80ft Dumbbell Overhead Lunge

40ft Handstand Walk

20 Muscle Ups

200 Double Unders

20 Bar Muscle Ups

40ft Handstand Walk

80ft Dumbbell Front Rack Lunge

This workout is to be completed as a team and will have a 20 minute timecap.

Within a 15 minute time cap, complete as many reps as possible of;

1-2-3-4-5-6-7-8-9-10…. Etc
Burpee Box Overs
Front Squats

Reps to be completed in YGIG fashion –

ie Athlete 1 completes 1+1,

Athlete 2 completes 2+2,

Athlete 1 completes 3+3,

Athlete 2 completes 4+4 and so on

TEST VARIATIONS
RX:
Male: 80kg, 24‘ box
Female: 55kg, 20‘ box

Intermediate:
Male: 70kg, 24‘ box
Female: 45kg, 20‘ box

Scaled:
Male: 55kg, 24‘ box*
Female: 32.5kg, 20‘ box*

*Scaled athletes may step up on Burpee Box Overs

Within a total 11 minute window, complete max reps as follows;

0:00-03:00 – Row Cals and max Chest To Bar Pull Ups

03:00-04:00 – REST

04:00-07:00 – Row Cals and max HSPU’s

07:00-08:00 – REST

08:00-11:00 – Row Cals and max Toes To Bar

11:00 - FINISH

This workout is to be completed by each athlete individually. The score will be a total score for both athletes combined, but two video submissions will be required. 

RX:

Male: Row Cals: 50 – Window 1: Chest To Bar, Window 2: Handstand Push Ups, Window 3: Toes To Bar

Female: Row Cals: 35 – Window 1: Chest To Bar, Window 2: Handstand Push Ups, Window 3: Toes To Bar

Intermediate:

Male: Row Cals: 50 – Window 1: Pull Ups, Window 2: Handstand Push Ups, Window 3: Toes To Bar

Female: Row Cals: 35 – Window 1: Pull Ups, Window 2: Handstand Push Ups, Window 3: Toes To Bar?

Scaled:

Male: Row Cals: 50 –

Window 1: Kettlebell Swing (24kg),

Window 2: DB STOH (2x15kg),

Window 3: Sit Ups

Female: Row Cals: 35 –

Window 1: Kettlebell Swing (16kg),

Window 2: DB STOH (2x10kg),

Window 3: Sit Ups

DUMBBELL WEIGHTS:

Male 2x15kg

Female 2x10kg

EMOM Until Failure for max load of the following:

30 Double Unders

1 Snatch

Weight will increase after each successful attempt until the athlete can no longer complete the work within the minute,

This workout is to be completed by each athlete individually with the score to be submitted being a combined total of each athletes heaviest successful snatch. 

RX:

Male:

30 Double Unders

Snatch Weights (kg): 70 / 75 / 80 / 85 / 90 / 95 / 100 / 105 - for each attempt past this, add 2.5kg

Female:

30 Double Unders

Snatch Weights (kg): 40 / 45 / 50 / 55 / 60 / 65 / 70 / 75 - for each attempt past this, add 2.5kg

Intermediate:

Male:

30 Double Unders

Snatch Weights (kg): 55 / 60 / 65 / 70 / 75 - for each attempt past this, add 2.5kg

Female:

30 Double Unders

Snatch Weights (kg): 30 / 35 / 40 / 45 /

50 - for each attempt past this, add 2.5kg

Scaled:

Male:

3 Burpees Over The Bar

Snatch Weights (kg): 40 / 45 / 50 / 55 /

60 - for each attempt past this, add 2.5kg

Female:

3 Burpees Over The Bar

Snatch Weights (kg): 25 / 27.5 / 30 / 32.5 /

35 - for each attempt past this, add 2.5kg

Part A - 5k Row (M) / 4k Row (F) For Time

Part B - For time;

60 Box Jump Overs (24'/20' Box)

60 Wall Balls (9/6kg)

60 Single Arm Dumbbell Snatch

60 Toes To Bar

60 Handstand Push Ups

**Refer to standards document for Intermediate and Scaled Variations**

This workout is to be completed as a team, with athletes completing Parts A and B Simultaneously and switching athletes between the two parts as required till completion.

NOTE: Please Submit your Scores Correctly - this is only for 24.4a - The ROWING time only. 

Part A - 5k Row (M) / 4k Row (F) For Time

Part B - For time;

60 Box Jump Overs (24'/20' Box)

60 Wall Balls (9/6kg)

60 Single Arm Dumbbell Snatch

60 Toes To Bar

60 Handstand Push Ups

**Refer to standards document for Intermediate and Scaled Variations**

This workout is to be completed as a team, with athletes completing Parts A and B Simultaneously and switching athletes between the two parts as required till completion.

NOTE: Please Submit your Scores Correctly - this is only for 24.4b - The CHIPPER time only. 

For Time, Complete the following:

30-25-20-15-10-5 Synchro Down Ups

21-18-15-12-9-6 Thrusters

21-18-15-12-9-6 Pull Ups

This workout is to be completed as a pair, with both athletes performing the down ups together in synchro. and the reps for the thrusters and pull ups being split anyhow.

Your score is the time taken to complete all reps as detailed in the movement standards.