Rad Fit Fest - 90s Team Edition

90s Kahoot Quiz

27-21-15-9

Synchro Hang Snatch (75/55) (45/35)

Synchro Lateral Burpee Over Bar

Time Cap: 15 minutes

Tie breaker: The time the round of 27 is completed.

Two barbells setup parallel to each other with athletes facing each other. 3..2...1.. go! Atheletes will deadlift the barbell in snatch grip, then go down to the hang position (anywhere between hip and knee) and start their 27 reps. Athletes will have to sync the Snatch in extension (at the top of the movement). Failure to sync at the top will result in a no-rep. After the 27 hang snatches are completed, the athletes will move on to the syncro lateral burpees over the bar. Each rep starts with the athletes laying on the floor parallel to their barbell, with the chest touching the ground. Both athletes have to be fullying laying on the ground before starting the burpee rep, then they will pick themselves off the floor and hop over their barbell with a two foot jump. The rep is completed when both athletes are on the other side of the barbell. The athletes do not have to fully extend to hop over the barbell. They will continue until all 27 reps are completed. They will continue until the round of 9 is done. 

Rad Division 75/55 lb barbell, 2 foot hop over the barbell for burpee

Gnarly Division 45/35 lb barbell, step over the barbell for burpee is permitted.

A1: 15 Pullups

A1: 15 Clean and Jerks

A2: 15 Pullups

A2: 15 Clean and Jerks

A1: 12 Pullups

A1: 12 Clean and Jerks

A2: 12 Pullups

A2: 12 Clean and Jerks

A1: 9 Pullups

A1: 9 Clean and Jerks

A2: 9 Pullups

A2: 9 Clean and Jerks

Time Cap: 20 minutes

Tie Breaker: Time the first athlete finishes the round of 15

If the team is a same sex team, one barbell will be used. If it is a male/female team, two barbells will be used. 3...2..1.. go! Athlete 1 will start at the barbell then make their way to the rig to complete 15 pullups. Each pullup will start with the Athletes arms fully extended in a hang, with feet not touching the floor/box/etc... Each rep will end when the athlete gets their chin over the bar. Kipping or strict pullups are allowed. After the 15 pullups are complete, Athlete 1 will head to the barbell and complete 15 clean and jerks. Each clean will come from the floor, and will finish in the front rack position. The jerk may be treated as a shoulder to overhead - strict press, push press, push/power jerk, and split jerks are allowed as long as the athlete gets to full extension of the arms, hips and knees to complete the rep. After Athlete 1 completes the round of 15, Athlete 2 will start their round of 15. Each Athlete has to complete the full round before they can move on to the next round. Atheletes will continue working through each round, one athlete working at a time, until both complete the round of 9. 

Rad Division: 135/95 weight on the barbell, Pullups

Gnarly Division: 95/55 weight on the barbell, Feet Elevated Inverted Row (4")

1000m/750m Row

-100 Kettlebell Swings 

-Single Arm Front Rack Hold

500m/350m Row

-100 Toes to Bar

-Hang

250m/175m

-100 Deadlifts 

-Barbell Hold

Time Cap: 25 Minutes

Tie Breaker - Time 1000m/75m Row is Completed

Floor will have 2 rowers, 2 kettlebells, and 2 barbells per team.  Teams will share a pullup bar.  3..2..1.. go! Both athletes will row at the same time to get to their distance target. Athletes can't leave the rower until both distances have been completed. Once they have completed the distance, Athlete 1 will hold the kettlebell in the front rack on the right or left. As they are holding the kettlebell, Athlete 2 performs American style kettlebell swings. The Athlete performing the swings can only swing when the other Athlete is holding the kb in the front rack. Athletes can break up the reps however they want to. If the Athlete swtiches hands for the hold, the Athlete swinging, has to stop. Athletes will continue to swing until they meet the 100 rep target, then they will head back to the rower. Once the second row distance is completed, Athlete 1 will hang from the rig (feet not touching the ground), while Athlete 2 will perform toes to bar. The toes to bar can only be done when the other Athlete is actively hanging from the rig. Reps are split however the team wants to. After completing the 100 toes to bar, the Athletes will head back to the rower for the third distance. Finally, Athletes will complete 100 deadlifts (breaking it up however they want to), while the other Athlete is holding onto the barbell fully extended. The workout is done when they complete all 100 reps of the deadlift. 

Rad Division

KB Swings 53/35

Toes to Bar

Deadlifts 225/155

Gnarly Division

KB Swings 35/26

Knee Raises

Deadlifts 135/95

Olympic Weightlifting Meet

3 attempts at the Snatch

3 attempts at the Clean and Jerk

If signing up via USA Weightlifting, please enter your membership number when signing up. 

Divisions

Youth
13-17
Junior
15-20
Senior
15+
Masters
35+

Weight Class Options per Division

Junior/Senior Men
55
61
67
73
81
89
96
102
109
109+
 
Junior/Senior Women
45
49
55
59
64
71
76
81
87
87+
 
Youth Men
49
55
61
67
73
81
89
96
102
102+
 
Youth Women
40
45
49
55
59
64
71
76
81
81+

Olympic Weightlifting Meet

3 attempts at the Snatch

3 attempts at the Clean and Jerk

If signing up via USA Weightlifting, please enter your membership number when signing up. 

Divisions

Youth
13-17
Junior
15-20
Senior
15+
Masters
35+

Weight Class Options per Division

Junior/Senior Men
55
61
67
73
81
89
96
102
109
109+
 
Junior/Senior Women
45
49
55
59
64
71
76
81
87
87+
 
Youth Men
49
55
61
67
73
81
89
96
102
102+
 
Youth Women
40
45
49
55
59
64
71
76
81
81+