Rookie Rumble

EVENT 1 - ‘DUAL AKIMBO’

3 ROUNDS FOR TIME

30 CALORIE ECHO BIKE

30 DUMBELL PUSH PRESSES

60m FARMERS CARRY (4 x 15m)

INTERMEDIATE STANDARDS

1 Partner must be holding a kettlebell front rack during the push presses.

Dumbells: Males 2 x 22.5kg, Females 2 x 15kg 

Kettlebells: Males 2 x 24kg, Females 2 x 16kg

ROOKIES STANDARDS

1 Partner must be holding a Kettlebell farmer hold during the push press.

Dumbells: Males 2 x 15kg, Females 2 x 10kg 

Kettlebells: Males 2 x 24kg, Females 2 x 16kg

Athletes will start with the 30 Cal Echo bike, once the Cals have been completed, the required KB hold for each division must be met, before commencing the 30 dumbbell push presses, once reps have been completed, then the 4 x 15m farmer carry’s can commence, once the 60m is completed, athletes can then start round 2. Your score will be the time it takes to complete all 3 rounds. Teams can share the reps however you choose. Teams that don’t complete the workout will have the remaining reps added to the 15min time cap.

15MIN AMRAP

(3 x 5min AMRAPS with no rest)

2-4-6-8-10-12-14-16-18-20-22

HANG POWER CLEANS 

FRONT SQUATS

BAR LATERAL BURPEES 

4 x 7.5m SHUTTLE RUNS AFTER EVERY ROUND

INTERMEDIATE

Hang Power Cleans: Males 50kg, Females 35kg

Front Squats: Males 50kg, Females 35kg

ROOKIES

Hang Power Cleans: Males 35kg, Females 25kg

Front Squats: Males 35kg, Females 25kg

Athletes will start workout with 2 Hang power cleans, then 2 front squats, than 2 bar lateral burpees, you will then start the 4 x 7.5m shuttle runs. You will add 2 reps every round to the hang power cleans, front squats and bar lateral burpees, after each round you will run 4 x 7.5m.

Athletes must complete the rep range of 8's at the 5min mark to proceed for the next 5min's. The rep range of 14's must be complete to proceed for the last 5min's. Teams that don't complete the required rep ranges at each 5min mark will be eliminated. 

Athletes can share the reps however you choose. 

EVENT 3 'CLEAN ASSAULT'

INTERMEDIATE 

CLEAN LADDER

EMOM COMPLETE REPS & WEIGHT

ROUND 1: 3 REPS @40 / 30KG

ROUND 2: 3 REPS @ 50 / 35KG

ROUND 3: 2 REPS @ 60 / 40KG

ROUND 4: 2 REPS @ 70 / 47.5KG

ROUND 5: 1 REP @80 / 55KG

ROUND 6:1 REP @ 90 / 60KG

ROUND 7: 1 REP @ 100 / 65KG

ROUND 8: 1 REP @ CHOOSE WEIGHT

EVENT 3 'DEADLIFT ASSAULT'

ROOKIES

DEADLIFT LADDER

EMOM COMPLETE REPS & WEIGHT

ROUND 1: 5 REPS @60 / 40KG

ROUND 2: 5 REPS @ 70 / 50KG

ROUND 3: 3 REPS @ 80 / 60KG

ROUND 4: 3 REPS @ 90 / 70KG

ROUND 5: 1 REP @ 100 / 80KG

ROUND 6:1 REP @ 110 / 90KG

ROUND 7: 1 REP @ 120 / 100KG

ROUND 8: 1 REP @ CHOOSE WEIGHT

At the call of 321 Go, 1 Athlete will start the opening weight and complete the required reps, if the lift is successful within the 45 seconds time frame, then you will be able to move onto the next weight on the next minute.

Your partner will follow you in the following minute, starting at the opening weight.

If you fail a lift your score will be the last lift you successfully lifted, the following minute you will be required to perform max cals on echo bike for 45 seconds your score will be the max calories.

If you clear the ladder and choose your weight, if you fail the nominated weight your score will be your last successful lift. You will then be required to perform max cals on the echo bike for 45 seconds your score will be max calories.

If you successfully lift the weight of choice, then your score will be the max weight lifted. You will then be required to perform max cals on the echo bike for 45 seconds on the following minute.

Your team score will be total weight + total calories on the echo bike.