Midlands Fitness Games - Teams of 4 (Sunday)

Waterfall style

Once Athlete 1 finishes their Pull Ups/MU then Athlete 2 can start their 21 thrusters. 

1 Round per athlete

21 x Thrusters

15/12 x Cal Row

12 x Thrusters

9 x Pull up/C2B/MU

RX: 50kg/35kg 

Int/Masters: 42.5/30kg 

Scaled: 35/25kg 

Gymnastics

RX: Muscle Ups

Masters: 9 x Chest to bar 

Int: 9 x Pull Up

Scaled: Pull up or banded Pull up

In sub pairs of MF/MF.

2 Rounds per pair in YGIG of

30 x Double Unders

20 x STOH

10 x Sync TTB (RX) Masters/Int one TTB one hangs, Scaled sync knee raises

Once complete all 4 athletes will move into the max lift complex

Snatch + Hang Snatch + Overhead Squat

In MM / FF pairs 

Males will complete the following

Check in of: 40 x Deadlifts 

Into 3 rounds of:

30 x Pistols (Variation for Inter and sacled)

10 x Clean and Jerks 

Once complete the females will begin their check in.

Max Distance Row

In MF sub pairs: Both pairs working at the same time

5 x 3 minute sections

Part A: Max Distance on the rower

Part B: Ascending Ladder of

5 - 10 - 15 - 20 - 25 - 30 and so on

Sync DB Snatch 

Sync Overhead Lunge

Sync Burpee 

Pair 1 will start on the rower and while Pair 2 will being the AMRAP.

Pair 1 can switch on the rower any time and as many times as they like in their 3 minute window. 

Once 3 minutes is up each pair will swap. Pair 1 will now begin their own AMRAP form the set of 5.

Both pairs will continue to add reps to their own AMRAP.

As this is 15 mins one pair will have 3 rounds on the Rower and the other will have 3 rounds on the AMRAP so they have to pick tactically. 

YGIG style to complete the sprint: Double Scoring Event Part A = Time, Part B = Distance

Part A

2 Rounds of:

2 x 50m Shuttle run per person

In relay fashion Athlete 1 will complete 50m out and back, tag Athlete 2 and the will complete 50m out and 50m back, and so on until all athletes have completed 2 rounds each.

Once complete the judge will take their total time as part A score and then move straight into part B.

Part B : Sub Pairs of MF/MF

Max Distance DBall Carry

The first pair will pick up a DBall each and carry it 50m and back and then pass it to the next pair. Repeat until the time cap. Each 25m will be counted as a rep. 

YGIG style to complete the sprint: Double Scoring Event Part A = Time, Part B = Distance

Part A

2 Rounds of:

2 x 50m Shuttle run per person

In relay fashion Athlete 1 will complete 50m out and back, tag Athlete 2 and the will complete 50m out and 50m back, and so on until all athletes have completed 2 rounds each.

Once complete the judge will take their total time as part A score and then move straight into part B.

Part B : Sub Pairs of MF/MF

Max Distance DBall Carry

The first pair will pick up a DBall each and carry it 50m and back and then pass it to the next pair. Repeat until the time cap. Each 25m will be counted as a rep.