NFG FitGames London - Saturday

Teams must work their way down the assault course and back.

All reps must be complete at each station before you can move to the next.

The two team members work together at each station with reps completed in a ‘You Go, I Go‘ fashion.  One member behind line when not working.

40 x Dual Hang DB Clean & Press @ M15kg / F:10kg

30 x Dual KB Deadlifts @ M24kg / F:16kg

20 x Sandbag GTOS @ M:40kg / F:20kg

10 x Burpee Over Box

50cal Assault Bike

10 x Burpee Over Box

20 x Sandbag GTOS @ M:40kg / F:20kg

30 x Dual KB Deadlifts @ M24kg / F:16kg

40 x Dual Hang DB Clean & Press @ M15kg / F:10kg

SCORE = TIME TAKEN FOR TEAM TO COMPLETE WORKOUT

At the start of each 5-minute round each team member must complete the below:

-       250m (m) / 200m (f) Row*

-       80m Shuttle

For the remaining time of the round the pair must work together on:

-       Max calorie Ski-erg 

Round 1:  0-4 mins (followed by 1-minute rest)

Round 2:  5-9 mins (followed by 1-minute rest)

Round 3:  10-14 mins (followed by 1-minute rest)

Round 4:  15-19 mins

* teams will have 2 rowers to work on.

SCORE = COMBINED CALORIES BURNT IN EACH ROUND ON SKI-ERG

Each team member must achieve the following lifts:

-       3RM Back Squat

-       5RM Bench Press

-       10RM Deadlift

SCORE = COMBINED TOTAL OF EACH TEAM MEMBERS MAX LIFTS

Pairs to work together to complete 3 rounds of the below for time:

- 20m Worm Lunges

- 20m Worm Carry

- 10 x Burpees Over Worm 

         (You Go, I Go)

- 20m Worm Lunges 

- 20m Worm Carry

- 40m Shuttle

- 10 x Burpees Over Worm 

         (You Go, I Go)

2 Man Worm Weight for all categories = 40kg

SCORE = TIME TAKEN TO COMPLETE THE 3 ROUNDS