Ascension Power Hour
About This Competition
Ascension Power Hour
- 4 Workouts
- 1 hour
- 2 More 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 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Edele | 7 |
| 2 | Double J’s | 11 |
| 3 | Jamieedodgers | 13 |
| 4 | Slow Motion | 20 |
| 5 | Barreto-Ellis | 24 |
Workouts
RX
10min AMRAP
4-8-12-16-20…
Partner wallballs (9/6kg)
Burpee to target
*wallball can’t touch the floor or set starts over
SC
10min AMRAP
4-8-12-16-20…
Partner wallballs (6/3kg)
Burpee to target
*wallball can’t touch the floor or set starts over
RX
10min AMRAP
10-20-30-40-50-…
WallBall sit ups (6kg)
*(throw ball over box)
Box jump overs (24inch)
SC
10min AMRAP
10-20-30-40-50-…
WallBall sit ups (3kg)
*(throw ball over box)
Box step overs (20inch)
RX & SC
For time
Waterfall Acid bath
500 Ski
500 Row
1000m bike erg
RX
10min AMRAP - YGIG
Sprint to bike
10/7 Echo bike calories
10 dbl DB thrusters (22.5 / 15kg)
Sprint to tag
SC
10min AMRAP - YGIG
Sprint to bike
10/7 Echo bike calories
10 dbl DB thrusters (15/10kg)
Sprint to tag
Media
Community
Event Details
Closes: Jul 15, 2023
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