About This Competition
2023 Mixed Pairs Comp
MF Mixed Pairs at MF London in Wandsworth.
MF Mixed Pairs is a competition where athletes will compete in 4 events. Testing various aspects of their strength and fitness in a fun competition style format. The competition will have a maximum of 24 mixed pairs and will be in a league format. Top 4 will then play off in the final where scores will be re-set and all the top pairs 4 will have the same advantage to be on the podium.
Workout 1 will be released on the 18th March.
Workout 2 will be released on the 25th March.
Workout 3 will be released on the 1st April.
Workout 4 will be released on the 8th April.
Only pairs who have signed up will get to view the workouts on these dates. The final workout will be released 1 hour before the final.
DATES + TIMES
Saturday 15th April 2023.
There are 8 heats throughout the day.
- Heat 1 - 8:00 - 9:45
- Heat 2 - 8:30 - 10:15
- Heat 3 - 9:00 - 10:45
- Heat 4 - 9:30 - 11:15
- Heat 5 - 10:00 - 11:45
- Heat 6 - 10:30 - 12:15
- Heat 7 - 11:00 - 12:45
- Heat 8 - 11:30 - 13:15
Each heat will last 1 hour and 45 minutes.
The final will take place at 3pm on the same day.
Your heat start time will be provided to you minimum one week before the event. Early sign ups can request heat timing if available.
You will complete 4 x 15 minute time capped workouts with a 15 minute break in between each workout. For example, if your start time is 08:00 - workout 1 will be 08:00am, workout 2 - 08:30am, workout 3 - 09:00am workout 4 - 09:30am. You should arrive minimum 30 minutes before your heat start time to warm up and get ready. You can leave once your heat is finished. But stay close by to watch or take part in the final at 2pm.
Source: Team Aretas
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| # | Athlete | Points |
|---|---|---|
| 1 | JEFF LIZOS | 5 |
| 2 | ALL ABOUT THAT PACE | 11 |
| 3 | S&C | 17 |
| 4 | HERNIA + THE MACHINE | 25 |
| 5 | A&C | 27 |
Workouts
Duathlon:
This workout is a 15 minute grind.
EMOM row and treadmill.
You will change on the machines, every minute on the minute for 15 minutes.
Males will start on the treadmill
Females will start on the rowers
This Workout is split into 2 phases.
Phase 1:
You have 8 Minutes to workout 3 rep max Shoulder to overhead (STOH)
Minute 8-9 rest and prep the bar.
Phase 2:
Minute 9-10: Males go, max back squats 50kg
Minute 10-11: Females go, max back squats 30kg
Minute 11-12: Males go, max back squats 60kg
Minute 12-13: Females go, max back squats 40kg
Minute 13-14: Males go, max back squats 70kg
Minute 14-15: Females go, max back squats 50kg
Score =
Phase 1, 1kg = 1 pont
Phase 2, 1 rep = 1 point
Total score = phase 1 points + phase 2 points
This Workout is a strategy based workout. It will test your team work & communication above fitness and strength.
You have 15 minutes to complete as many reps as possible. Once you complete the round, you then simply start again to keep adding those reps.
Whilst one of you is tackling the reps, the partner must hold a 26kg sand bag. Sandbag must be held in either a zercher hold or bear hug. When changing over you are allowed to put the bag on ground or swap partner to partner. However, the reps will not be counted until the partner has the sand bag in the correct hold.
You can change as often and when ever you want.
- 50 Cals Ski
- 50 American Swings (24kg/20kg)
- 50 Goblet Lunges (24kg/20kg)
- 50 Burpee Plate Jumps
Score = Total reps completed
*The sandbag is the same weight for both male and female.. Think strategy.
This Workout is about how well you work together.
You have 15 minutes to complete as many reps as possible. Ladder up in 2s. You will complete 2 reps for each exercise in the 1st round, 4 reps in the 2nd round, 6 reps in the 3rd round and keep increasing by 2 reps each round.
- Cals Bike
- DB Snatch 22.5/15kg
- Partner Wall Ball Passes 6kg
- Goblet Squat 22.5/15kg
Score = Total reps completed
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Event Details
Closes: Apr 15, 2023
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