TURF DUBAI CITY SERIES 2024

Presented by LIFTDEX

15 min Time Cap

• Max distance bike erg

SCORE = DISTANCE

*This workout has two scores please also see workout MONKEY BUSINESS

Presented by ZABEEL HOUSE ON THE GREENS

15 min Time Cap

3 Rounds

• 12 Worm thrusters
• 9 Synchro burpees over worm
• 6 Worm Clean & jerk/press

At the end of each round 3 athletes will complete;

• 10m Synchro Overhead lunge 2x24kgKB/2x22.5kgDB - 2x16kgKB/2x15kgDB
• 20 Box jump overs 24"
• 10 Synchro Hang C&J/Press 2x24kgKB/2x22.5kgDB - 2x16kgKB/2x15kgDB
• 10m Synchro Overhead lunge 2x24kgKB/2x22.5kgDB - 2x16kgKB/2x15kgDB

SCORE = TIME

Presented by 30x30

15 min Time Cap

Each athlete completes waterfall style;

·      400m Row

·      5/10/15m Shuttle Run

SCORE = TIME

*Last athlete will perform in reverse.

Presented by ADIDAS

15 min Time Cap

Teams will divide into male and female sub teams;

• Athlete 1 - 1RM Clean
• Athlete 2 - 1RM Hang clean
• Athlete 3 - 1RM Clean + Hang clean

SCORE = Total combined weight of each athletes heaviest lift.

Presented by ADIDAS

15 min Time Cap

One athlete working at a time, waterfall style;

• 15 GTOH 70/45kg
• 10 Burpees over bar
• 5m run to finish line

SCORE = TIME

Presented by LIFTDEX

15 min Time Cap

• 2K Bike erg

In M/F pairs waterfall style;

• 12 Synchro DB hang snatch - 2x22.5/15kg
• 12 Synchro TTB
• 2 Rope climbs
• 12 Partner wallballs - 9kg/10ft

When each pair has completed the above they then complete in reverse;

• 12 Partner wallballs -9kg/10ft
• 2 Rope Climbs
• 12 Synchro TTB
• 12 Synchro DB hang snatch - 2x22.5/15kg

When all pairs have completed the above AMRAP in M/F pairs of;

• 12 Synchro DB hang snatch - 2x22.5/15kg
• 12 Synchro TTB
• 2 Rope climbs
• 12 Partner wallballs - 9kg/10ft

SCORE = TOTAL REPS

*This workout has two scores please also see CYCLONE workout.

Presented by APPLIED NUTRITION

10 Rounds for time - 15 min Time Cap

• Teams will divide into M/F pairs and stay in these pairs for the workout.

Station 1

• 25 Cal Ski

Station 2

• 300m Run

Station3

• 8 Synchro sandbag to shoulder + 8 Synchro sandbag squats 30/20kg

SCORE = TIME

Presented by APPLIED NUTRITION

30 min Time Cap

4 Rounds of;

• 2K Bike erg + 1K Row + 1K Ski + 10 x 10m Synchro Husafell bag carries 68/45kg

At the end of rounds 1 to 3;

• 3 Athletes run 400m
• Husafell bags held off the ground for duration of the 400m run.

At the end of round 4;

• 4 Athletes run 400m
• M/F pair complete max synchro Husafell bag carries.
• Each complete bag carry equals -1 second from the teams finish time.

SCORE = TIME

Presented by 30x30

30 min Time Cap

PART A

• 2 athletes complete 2 rounds of DB DT into 350m beach/water run
• 2 athletes complete 2 rounds of DB DT into 200m board paddle
• 2 athletes complete 2 rounds of DB DT into 150m swim

then into part B,

• 2 athletes complete 1 round of DB DT into 350m beach/water run
• 2 athletes complete 1 round of DB DT into 200m board paddle
• 2 athletes complete 1 round of DB DT into 150m swim

SCORE = TIME