About This Competition
OUTTRAIN BACK UNDERGOUND IN CAMBRIDGE
Teams of 6 (3 M and 3 F) 2 divisions.
Challenging team based workouts and head to head final for each division. Winners prizes.
An afternoon of workouts in the underground carpark, Live Dj, food, Coffee and a full bar for spectators and a post workout beer. Spectators come for free.
Everyday division and Intermediate division. See social media and website FAQs for details on standards., if you have done comps before and rank well then intermediate is for you.
Arrival time 11.15. Team captains briefinf 11.30am
Warm up time 12-12.30
Workouts and finals 12.30 - 5pm.
Workout details will be posted at 6pm Friday 27th . Team Captains will be invited to receive a full breifing.
Workouts will be 25 minutes long, 3 workouts per team. Work for 25 minutes and then rest for around 40 minutes.
Post code for arrival is CB12JH - please come to the side entrance on Warren close. All athletes and spectators must arrive and exit at this door only.
Bring your A game for this one on our home ground.
Source: Team Aretas
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | UNIQUE GYM | 8 |
| 2 | SIX PACK | 11 |
| 3 | JUST WEAR BLACK | 20 |
| 4 | ALP TRAIN | 30 |
| 5 | THE MAGIC BBFITTERS | 31 |
| # | Athlete | Points |
|---|---|---|
| 1 | SIX APPEAL | 17 |
| 2 | MID LIFE CRISIS | 18 |
| 3 | DIRTY PUNTS | 21 |
| 4 | GROUNDWORK TRAINING | 21 |
| 5 | CROSSFIT BRAINTREE | 27 |
Workouts
Workout 1.
Power couple
Work time Split into 3 blocks - 2x 8min 1x 9 min
3 x mixed pairs, pairs stay the same throughout. Each pair must do each part of the workout.
Through each block 3 pairs are working separately on each element
Pair 1 Continuing bike for cals (Seated bike) - Swap in and out as you please.
Pair 2 and Pair 3 on 2 part AMRAP
Part 1
10 synchro down ups, 10 synchro squats
1 Lap run
All with one person wearing a weighted vest Approx 130m 20kg /10kg
Part 2
10 Ground to overhead
10 push press
Weighted run with sandbags approx 130m (20kg/15kg)
Pairs 2 and 3 swap and tag each other in at the start of the run, for example when the pair wearing the weighted vests return from the run the other pair can start on the sandbag work.
2 scores.
Total laps
Total Cals on bike
SKI MEDLEY
All team complete a Buy in -
18 lengths run with Jerry can in farmer carry (20kg)
Run in relay style
Remaining time -
Continuing ski x1 athlete - whilst -
2 Part AMRAP
Part 1
2x athletes (Mixed pair) complete 5x synchro sandbag/slamball to shoulder. 40kg /25kg
When complete
Part 2
Remaining 3 x athletes in synchro
DB Devil press x 5
DB Racked forward lunge x 10
DB Snatch x 15
Single Dumbbells on all exercises 20kg / 15kg
2 Scores
Total ski distance
Total AMRAP rounds
The Vault
25 Min time cap to complete 6 rounds (3 per pair)
3 working 3 resting – alternate each round how you please and anyone can go in any order but each athlete must take part at least once in 1 element and the pair must stay mixed.
As a mixed pair complete buy in 20 burpees over rower IGYG split how you want etc 2,2 or 4,4 etc (Minimum of 2 each YGIG)
When burpees are complete this unlocks the rower for the 3rd athlete, The 3rd athlete can then leave the starting line to the rower.
Pair move on to
1 athlete completes 8 x backwards sandbag drag lengths (2 x 20kg) Lengths 10m approx
1 athlete walks along side with strongman bag (40kg)
Third athlete is on rower until all lengths are completed.
Return to start line and the next round can start with any 3 athletes
Once all 6 rounds are complete the rower continues until 25 mins is complete.
2 scores
Total row distance
Time completed for all rounds or the point reached at the end of 25 minutes.
The Final
UNLOCK
2 ttop scoring teams per division reach the final.
Scored for time.
Stage 1.
Ski & Row
YGIG 200M UNTIL BOTH SKI AND ROW REACH 1200M
Stage 2.
Male - 40m worm carry tag
Female - Synchro DB work
10 Dual DB floor to shoulder 15kg
10 Dual thruster 15kg
Stage 3.
4 athletes complete 3k bike
Stage 4.
Mixed pair 2 athletes wear weighted vests
Relay run
All 6 Athletes run as one group …Then
All 5 Athletes run as one group…Then
All 4 Athletes run as one group
And so on until the last athlete crosses the line.
The last 2 athletes must be the ones wearing the weighted vests.
The Final
UNLOCK
2 teams per division.
Scored for time.
Stage 1.
Ski & Row
YGIG 200M UNTIL BOTH SKI AND ROW REACH 1200M
Stage 2.
Male - Strong man bags carry / run - Tag 40kg
Female - Synchro DB work
10 Single DB floor to shoulder (15kg)
10Single DB thruster (15kg)
Stage 3.
4 athletes complete 3k bike
Stage 4.
Mixed pair 2 athletes wear weighted vests
Relay run
All 6 Athletes run as one group …Then
All 5 Athletes run as one group…Then
All 4 Athletes run as one group
And so on until the last athlete crosses the line.
The last 2 athletes must be the ones wearing the weighted vests
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Event Details
Closes: Oct 22, 2022
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