Lily of the Valley Fundraiser Fitness Festival

The test involves running continuously between two points that are 20 meters apart from side to side

The runs are synchronized with a pre-recorded tape which plays beeps at set intervals

As the test proceeds, the interval between each successive beep decreases, and the competitors will have to increase their speed over the course of the test until it is not possible to keep in synchronization with the recording

The recording is structured into 21 levels, each lasting around 62 seconds. If any competitor completes all 21 levels, they will have run 4,940 meters in 22 minutes 3 seconds,

The interval of beeps is calculated as requiring a speed at the start of 8.5 km/h increasing by 0.5 km/h with each level thereafter

The progression from one level to the next is signalled by 3 quick beeps

The highest level and shuttle attained before failing to keep up is recorded as the score for that test

There will be a one-minute warm-up at level 1, so the competitors are familiar with the beep test before it start

This workout consists of four rounds of kettlebell movements one competitor at a time (Male/Female/Male/Female)

The competitors can choose the weight of the kettlebells. Once chosen, the competitors must use the same kettlebells throughout the workout, for both the Shoulder to Over and the Snatch movements. Competitors are not allowed to change the weight of the kettlebells during either of the two movements.

The scores are calculated by the following formulae

Double Kettlebell Shoulder to Overhead – Score = Number of Reps * Weight of two kettlebells for example 40 reps * 48kg kettlebells = 1920

Single Kettlebell Snatch – Score = Number of Reps * Weight of one kettlebell for example 60 reps * 16kg kettlebell = 960

Round 1 - starting with a 2-minute time cap, the Male Competitor completes as many reps as possible of

Double Kettlebell Shoulder to Overhead

2 * 24kg kettlebells

2 * 16kg kettlebells

2 * 8kg kettlebells

Round 2 - starting with a 2-minute time cap, the Female Competitor completes as many reps as possible of

Double Kettlebell Shoulder to Overhead

2 * 24kg kettlebells

2 * 16kg kettlebells

2 * 8kg kettlebells

Round 3 - starting with a 3-minute time cap, the Male Competitor completes as many reps as possible of

Single Kettlebell Snatch

1 * 24kg kettlebells

1 * 16kg kettlebells

1 * * 8kg kettlebells

Round 4 - starting with a 3-minute time cap, the Female Competitor completes as many reps as possible of

Single Kettlebell Snatch

1 * 24kg kettlebells

1 * 16kg kettlebells

1 * 8kg kettlebells

This workout is for time, with a 15-minute time cap, with both competitors working together

Complete the following

Pick up the worm and lift it to the waists of the competitors

21 worm hang cleans

21 synchro burpees over the worm

Pick up the worm and lift it to the waists of the competitors

15 worm hang cleans

15 synchro burpees over the worm

Pick up the worm and lift it to the waists of the competitors

9 worm hang cleans

9 synchro burpees over the worm

This workout is for time, with an 8-minute time cap, with both competitors working in a relay (Male/Female)

Complete the following

Male and Female

100 Double Unders

10-meter Double Kettlebell Front Rack Lunge – 2 * 24kg/16kg Kettlebells

20 Double Kettlebell Squats - 2 * 24kg/16kg Kettlebells - SYNCHRO

10-meter Double Kettlebell Front Rack Lunge - 2 * 24kg/16kg  Kettlebells

20 Double Kettlebell Squats - 2 * 24kg/16kg Kettlebells - SYNCHRO

10-meter Handstand Walk