NFG FitGames B7s

0-12 Mins

• At 0.00 - Male Team Member 1 & Female Team Member 1 each complete:
• Male: 300m Run + 20 Cals on Assault Bike
• Female: 300m Run + 15 Cals on Assault Bike

• At 0.30 - Male Team Member 2 & Female Team Member 2 each complete:
• Male: 300m Run + 20 Cals on Assault Bike
• Female: 300m Run + 15 Cals on Assault Bike

• At 1.00 - Male Team Member 3 & Female Team Member 3 each complete:
• Male: 300m Run + 20 Cals on Assault Bike
• Female: 300m Run + 15 Cals on Assault Bike

• Remaining Time - Max Calories on 2 Rowers
• (Males and females working on separate machines)

12-24 Mins

• At 12.00 - Male Team Member 1 & Female Team Member 1 each complete:
• Male: 300m Run + 20 Cals on Assault Bike
• Female: 300m Run + 15 Cals on Assault Bike

• At 12.30 - Male Team Member 2 & Female Team Member 2 each complete:
• Male: 300m Run + 20 Cals on Assault Bike
• Female: 300m Run + 15 Cals on Assault Bike

• At 13.00 - Male Team Member 3 & Female Team Member 3 each complete:
• Male: 300m Run + 20 Cals on Assault Bike
• Female: 300m Run + 15 Cals on Assault Bike

• Remaining Time - Max Calories on 2 Ski-Ergs
• (Males and females working on separate machines)

SCORE = CALORIES BURNT ON ROWERS + CALORIES BURNT ON SKI-ERGS

Complete as many reps as possible as a team in each part of the workout. Teams must split into male/female pairs. Two of the pairs will work during each part of the workout (with each pair taking one part of the workout off). 

0-6 MINS - PART 1

• 15m Walking Worm Lunge 

(2 worms working at a time, 1 male and 1 female on each worm)

• 20 x Sand Bag GTOS @ 60kg (m) / 40kg (f) 

(only 1 team member working at a time) 

• 15m Walking Worm Lunge

(2 worms working at a time,1 male and 1 female on each worm)

• 20 x Dual KB Hang Clean & Press @ 2 x 24kg (m) / 16kg (f) 

(only 1 team member working at a time)

6-7 MINS - REST

7-12 MINS - PART 2

• 15m Worm Carry

(2 worms working at a time, 1 male and 1 female on each worm)

• 10 x Worm Squats

• 15m Worm Carry

(2 worms working at a time,1 male and 1 female on each worm)

• 10 x Synchro Burpees Over Worm

13-14 MINS - REST

14-20 MINS - PART 3

• 6 x Worm Clean & Press

(1 worm working at a time, alternating between pair

Each pair must complete a 30m shuttle after each set of clean & press

SCORE = TOTAL NUMBER OF REPS COMPLETED IN EACH PART OF THE WORKOUT

0-10 MINS

Ground to Overhead 1 Rep Max (1 x male & 1 x female bar per team)

Each competitor will have ONLY ONE lift attempt during each 2-minute block at a weight of their choice (weights can be different for each team member).

Block 1: 0-2 mins – 1 rep @ chosen weight for each competitor

Block 2: 2-4 mins – 1 rep @ chosen weight for each competitor 

Block 3: 4-6 mins – 1 rep @ chosen weight for each competitor

Block 4: 6-8 mins – 1 rep @ chosen weight for each competitor

Block 5: 8-10 mins – 1 rep @ chosen weight for each competitor

Each competitors heaviest successful lift will be recorded as their score for this section of the workout. Every team member will record a score

10-18 MINS

Build to a 1 Rep Max Deadlift (1 x male & 1 x female bar per team)

Every team member will record a score.

SCORE = TOTAL OF HEAVIEST LIFTS BY ALL TEAM MEMBERS

Teams must split into male/female pairs and complete the below as quick as possible with only one pair working at any one time and the working pair changing every 60 secs:

50-40-30-20-10 of…

Partnered Wall Balls @ 9kg 

Toes To Bar

Synchro Burpee to target 

American KB Swings 32kg (m) / 24kg (f)

Ski-Erg Calories

*E2MOM starting at minute 0, 1 male and 1 female must complete 3 squat cleans @ 90kg (m) / 60kg (f)

SCORE = TIME TAKEN TO COMPLETE WORKOUT

Every team member must complete each round of the workout. All team members must complete each round before moving onto the next round. Each team will have two lanes to work in with male and female teammates working side by side…

ROUND 1

21cal (m) / 15cal (f) Assault Bike, followed by

5 x Burpees Over the Wall

ROUND 2

15cal (m) / 12cal (f) Assault Bike, followed by

10 x Sand Bag Squats – 60kg (m) / 40kg (f)

ROUND 3

9cal (m) / 9cal (f) Assault Bike, followed by

15 x Barbell Thrusters – 40kg (m) / 30kg (f)

SCORE = COMBINED TIME TO COMPLETE FULL WORKOUT