Jump over the hurdle!

5 Hurdle > clockwise, then reverse back as fast as possible!!

10 am - 5 pm only. 

WE CHANGED!

THE FLOATER WILL BE "HANG THE PLATE IN FRONT OF YOUR THIGH!!!!"

MALE : 20 KG / 1 PLATE

FEMALE : 15 KG / 1 PLATE

KOHTFIT EVENT 1

2 rounds of
15 Pull-ups/Jumping Pull-ups
15 Deficit Push-Ups
60 Single Unders
(*Tie break after 2 rounds)

 
Then 2 rounds of
12 CTB/Jumping CTB
12 Decline Push-Ups
60 Single Unders
(*Tie break after 2 rounds)
 
Then 2 rounds of
9 Burpee CTB/Pull-ups
4 Wall Walks/Scale distance
60 Single Unders

Time Cap : 12 Minutes

Noted

After “3, 2, 1 … go,” the athlete will run to Pull-up bar and perform 15 (Any)Pull up for Male athlete or 15 Jumping Pull Up for female athlete, then 15 Deficit Push-Ups and 60 Single Unders. Athletes have to complete this pattern 2 rounds and then start the pattern.

After concluding the last round of the first pattern, athletes will move into 12 Chest to bar for male or 12 Jumping Chest to bar for female athlete, followed by 15 Decline Push-Ups and 60 Single Unders, and then repeating 2 rounds.

After you finished 2nd pattern, athletes will move into 9 Burpee Chest to bar for male or 9 Any Pull Up for female athlete, followed by 4 Wall Walks and 60 Single Unders, and then repeat this 1 more round.

The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 12-minute time cap. 

*Tie break will be recorded after you finished each pattern.

Movement Details

Deficit Push Up : Cluster Plate 

• Male : 15 kg plate
• Female : 10 kg plate

Decline Push Up : Athlete have to bring those 2 plate from Deficit push up and put them together and place them under your feet.

Distance Wall Walk : will be announced on Friday at sermsuk warehouse @ 6.30 pm

KOHTFIT EVENT 2

SCALED DIVISION

For time : 7 Minutes Time Cap
40/30cal row
30 deadlifts @ 70/45kg
20 toes to bar/Knee to chest
10 box jump overs 24"/20"

INTERMEDIATE DIVISION

For time : 7 Minutes Time Cap
40/30cal row
30 deadlifts @ 100/70kg
20 toes to bar
10 burpee box jump overs 24"/20"

RX DIVISION

For time : 7 Minutes Time Cap
40/30cal row
30 deadlifts @ 120/80kg
20 toes to bar
10 burpee box jump overs 30"/24"

Noted

After “3, 2, 1 … go,” the athlete will run to Rowing machine and perform 40 Cal for Male or 30 Cal for female athlete, then 30 barbell Deadlift, followed by 20 Toe to bar for all divisions except Knees to chest for Scaled Female, then followed by 10 Box Jump Over for Scaled Division or 10 Burpee Box Jump Over for Intermediate and RX Division. Box height is 20" for Scaled female and Intermediate female, 24" for Scale male, Intermediate male and RX female and 30" for RX male

The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 7-minute time cap. 

*Tie break will be recorded after you finished deadlift.

KOHTFIT EVENT 3

TEAM DIVISION

For time : 5 Minutes Time Cap

Athlete 1

6 Deadlift 40kg
6 Hang Clean 40kg
6 Shoulder To Overhead 40kg

Athlete 2

3 Deadlift 50kg
3 Hang Clean 50kg
3 Shoulder To Overhead 50kg

Athlete 3

1 Deadlift 60kg
1 Hang Clean 60kg
1 Shoulder To Overhead 60kg

Then Find Heavy 1 Cluster for total weight of 3 athletes

Note

In this team workout, athletes progress through a time-capped sequence. Each athlete completes a series of barbell movements at increasing weights within a 5-minute time cap.

• Athlete 1 performs 6 deadlifts, 6 hang cleans, and 6 shoulder-to-overheads with a 40kg barbell. 
  Athlete 2 follows with 3 deadlifts, 3 hang cleans, and 3 shoulder-to-overheads at 50kg.
• Athlete 3 completes 1 deadlift, 1 hang clean, and 1 shoulder-to-overhead at 60kg, and the same rule applies.

*If at any point during sequence an athlete drops the weight, they must immediately switch to the next athlete to continue the workout.

After finishing these sequences, the team collectively aims to find their heaviest single-cluster lift, considering the combined weight lifted by all three athletes. The total weight lifted in the cluster is the team's final score. The workout is time-capped at 5 minutes.

KOHTFIT EVENT 3

Scaled Division

Cluster Ladder for time
Bar 1 - 40/25
Bar 2 - 45/30
Bar 3 - 50/35
Bar 4 - 55/37.5
Bar 5 - 60/40

Intermediate Division

Cluster Ladder for time
Bar 1 - 40/30
Bar 2 - 50/35
Bar 3 - 60/40
Bar 4 - 70/45
Bar 5 - 80/50

RX Division

Cluster Ladder for time
Bar 1 - 60/40
Bar 2 - 70/45
Bar 3 - 80/50
Bar 4 - 90/55
Bar 5 - 100/60

Note: 

Following the countdown of 3, 2, 1, athletes will proceed to the first bar to perform a cluster. Upon successfully locking out and receiving a clear indication from the Judge, athletes will lower the weight, clear the barbell by jumping over it, and move on to the next weight. This sequence repeats until all 5 barbells have been completed. Once the final repetition is concluded, athletes will sprint to the finish line and activate the stopper. The duration taken to complete the entire workout will determine the final score.

KOHTFIT EVENT 4

SCALED DIVISION
15 MINUTES AS MANY ROPE Climbs AS POSSIBLE

Buy in

Complete 5 Rounds of 

12/10 Cal Bike

20 Wall Ball 6/4kg

Then in remaining time AMRAP Rope Climbs

Score is your rope climbs

INTERMEDIATE DIVISION

Buy in

Complete 5 Rounds of 

12/10 Cal Bike

20 Wall Ball 9/6kg

Then in remaining time AMRAP Rope Climbs

Score is your rope climbs

RX DIVISION

Buy in

Complete 5 Rounds of 

15/12 Cal Bike

20 Wall Ball 9/6kg

Then in remaining time AMRAP Rope Climbs

Score is your rope climbs

Note: 

In this workout thletes aim to accumulate as many rope climbs as possible within a 15-minute time frame. The workout begins with a "buy-in" phase, consisting of five rounds. Each round includes a 12/10 calorie bike ride and 20 wall ball shots with a 6/4kg ball. After completing the buy-in, athletes use the remaining time to perform as many rope climbs as possible. The final score is based on the total number of successful rope climbs achieved during the workout.

KOHTFIT EVENT 5

SCALED DIVISION

3 ROUNDS OF INTERVALS
"ACCUMULATED ??? ALT. DEVILS PRESSES"

3MIN FOR MAX REPS / REST 1MIN BETWEEN

START ROUND WITH
10 X 7.5M SHUTTLE (1 REP IS OUT AND BACK)
7.5M SANDBAG WALKING LUNGE 34/25KG

THEN IN THE REMAINING TIME
MAX REPS ALT. DB DEVILS PRESS 15/10KG

*ONCE 3-MIN IS UP YOU MUST STOP, WALK BACK TO THE STARTING POSITION AND GO AGAIN. YOU ONLY HAVE 1 MIN REST BETWEEN INTERVALS

INTERMEDIATE DIVISION

3 ROUNDS OF INTERVALS
"ACCUMULATED ??? ALT. DEVILS PRESSES"

3MIN FOR MAX REPS / REST 1MIN BETWEEN

START ROUND WITH
10 X 7.5M SHUTTLE (1 REP IS OUT AND BACK)
7.5M SANDBAG WALKING LUNGE 45/34KG

THEN IN THE REMAINING TIME
MAX REPS ALT. DB DEVILS PRESS 22.5/15KG

*ONCE 3-MIN IS UP YOU MUST STOP, WALK BACK TO THE STARTING POSITION AND GO AGAIN. YOU ONLY HAVE 1 MIN REST BETWEEN INTERVALS

RX DIVISION

3 ROUNDS OF INTERVALS
"ACCUMULATED ??? ALT. DEVILS PRESSES"

3MIN FOR MAX REPS / REST 1MIN BETWEEN

START ROUND WITH
10 X 7.5M SHUTTLE (1 REP IS OUT AND BACK)
7.5M SANDBAG WALKING LUNGE 65/45KG

THEN IN THE REMAINING TIME
MAX REPS ALT. DB DEVILS PRESS 25/17.5KG

*ONCE 3-MIN IS UP YOU MUST STOP, WALK BACK TO THE STARTING POSITION AND GO AGAIN. YOU ONLY HAVE 1 MIN REST BETWEEN INTERVALS

Note: 

In this workout, athletes go through three rounds of intervals, aiming to accumulate maximum repetitions of alternating Devil's Presses. Each interval lasts for 3 minutes, followed by a 1-minute rest. The round begins with a sequence, including a 10-rep 7.5m shuttle run (1 rep is out and back) and a 7.5m sandbag walking lunge with a 34/25kg sandbag. Following this, athletes utilize the remaining time within the 3-minute interval to perform as many reps as possible of alternating dumbbell Devil's Press with 15/10kg dumbbells. Once the 3-minute interval concludes, athletes must stop, walk back to the starting position, and then proceed to the next round. There is only a 1-minute rest between intervals. The score is based on the total number of accumulated reps of the alternating Devil's Presses across all three rounds.

**The weight have to change as each division