Ascension Power Hour
About This Competition
Ascension Power Hour
- 4 Workouts
- 1 hour
- 3 chances to make it to the live finals
This is a mixed pairs (M/F) power session. Your slot will allocate you to an hour in the gym to complete 4 workouts as a pair; 10 minutes work - 5 minutes rest.
You will be allocated a starting timeslot 1 week prior to the event. Please arrive 15 mins before your timeslot to ensure you have enough time to warm up.
STANDARDS
RX - 22.5/15kg DB; 20/12kg KB; 60/40kg sandbag weights; Box Jump Overs; Burpee Pull-up
SC - 15/10kg DB; 16/8kg KB; 30/20kg sandbag weights; Box Step Overs; Burpee
PLEASE NOTE
£30 entry fee per pair - this is a non refundable entry fee.
***We will be hosting 3 Power Hour events across the year. The top 5 pairs from each event will be invited back to an all out explosive LIVE FINAL at the end of the year.
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Pu + Be | 11 |
| 2 | Please No Wall Walks | 14 |
| 3 | 3M Fitness | 15 |
| 4 | What do you mean there's no weightlifting? | 18 |
| 5 | VA | 21 |
Workouts
WOD 3
AMRAP
RX/SC
19 Wall Balls
19 Cal Row
RX: 9kg/6kg
SC: 6kg/3kg
10:00 AMRAP
RX - All Work Shared
20 Echo Cals
20 Bag Cleans
20 Box Jump Overs
60kg/40kg Bag Weights
Scaled
20 Echo Cals
20 Bag Cleans
20 Box Step overs
30kg/20kg Bag Weights
FOR TIME
RX
21 – 15 – 9
DB Thruster
Burpee Pull Up
Thrusters and Burpee Pull up are to be completed in Syncro
2 x 22.5 and 2x15KG
Scaled
21 – 15 – 9
DB Thruster
Burpee to Bar
Thrusters and burpees are to be completed in Syncro
1x15 and 1x10kg
WOD 4 - 20 down to 2
Chipper
20 Ski CALS
20 2xKB Push Press
Sprint out and back Change
-
18 Ski CALS
18 2xKB Push Press
Sprint out and back Change
-
16 Ski CALS
16 2xKB Push Press
Sprint out and back Change
-
etc
RX: 20/12kg
SC: 16/8kg
Media
Community
Event Details
Closes: Apr 19, 2023
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