Bayswater Team Cup #1

6min to find max OHS & Bench press

Athlete 1 - OHS

Athlete 2 - Bench Press

1 x male and 1 x female athlete

6min AMRAP - 1 male & 1 female athlete

10 Devil Press 22.5/15 (15/10) * 1 DB

20 OH Reverse lunges *1 DB overhead for level 1, shoulder for level 2

100 Double unders

No minimum work required - share as you like

TEAMS OF 4 - MMFF

16MIN cut off Indian file FF then MM

(2 score event)

40 Shared DL 100/70 (80/55)

20 Synchro T2B (or Knee raises)

30 Shared DL 100/70 (80/55)

15 Synchro T2B (or Knee raises)

20 Shared DL 100/70 (80/55)

10 Synchro T2B (or Knee raises)

Max reps rope climb scored seperate

Females will go first and complete entire workout as above before the men are released. Deadlifts are shared as you like, 1 Barbell, no minimum requirement.

Bar is rolled forward on each incriment before running over barbell to the rig 

Once bar is rolled to fininish and last T2B done the males can roll their bar forward to begin

Time is when male team finishes before moving onto max rope climbs for the team in remainder time scored as 2 workouts Chipped and Ropes

Max rope climbs in remainer for 16min cut off from event 2a

No mimimum work required

All 4 athletes on 1 rope

TEAMS OF 4 - MMFF

10MIN - 5min each part & swap - 1 min transition

(2 score event) 

Max cal row & reps on amrap combined 

MM - 5min row MAX calories

FF - 5min AMRAP

3-6-9-12-15 etc

Wall balls (Partner in HS hold) 9/6kg ball all divisions

Box Jump overs 24/20 both divisions

*SWAP 

Athletes can change on the rower as many times as they like. 

MM or FF can start on either the row or the AMRAP

Wall balls cannot be started until the athlete is in HS hold in full extension and both heels on wall.

AMRAP can be split however you like

1min transition

TEAMS OF 4 - MMFF

10MIN - 5min each part & swap - 1 min transition

(2 score event) 

Max cal row & reps on amrap combined 

MM - 5min row MAX calories

FF - 5min AMRAP

3-6-9-12-15 etc

Wall balls (Partner in HS hold) 9/6kg ball all divisions

Box Jump overs 24/20 both divisions

*SWAP 

Athletes can change on the rower as many times as they like. 

MM or FF can start on either the row or the AMRAP

Wall balls cannot be started until the athlete is in HS hold in full extension and both heels on wall.

AMRAP can be split however you like

1min transition

TEAMS OF 4 - MMFF

11MIN (2 score event)

Indian file MF then MF

Each pair completes synchro Isabel 60/40 (40/25)

*Cut off 8min combined

1min transition

Any pair combination

2min max synchro burpee bar touches

2min max ring muscle ups (toes to rings)

Synchro Isabel is at the top of snatch in extension

Athletes complete Isobel and run to wait under rig touch the wall to release next MF pair. Combined time is score - cut off 8min

1min transition 

Any 2 athletes will perform synchro max burpee bar touches. Chest to synchro at bottom on floor, both hands to touch the rig synchro.

The other 2 athletes will be on one set of rings, max muscle ups in 2 min, standards of normal ring muscle up, level 1, no min work requirement. Level 2, toes to rings.

Height of rings will be set same, rises or steps can be used

See more details in part A

TEAMS OF 4 - MMFF

11MIN (2 score event)

Indian file MF then MF

Each pair completes synchro Isabel 60/40 (40/25)

*Cut off 8min combined

1min transition

Any pair combination

2min max synchro burpee bar touches

2min max ring muscle ups (toes to rings)