Community Cup SUNWAY
About This Competition
🔥 Community Cup - Challenge en 3 WODs, ouvert à tous ! 🔥
👉 Lundi & Mardi : WOD 1
👉 Mercredi & Jeudi : WOD 2
👉 Vendredi : WOD 3
Comment ça se passe ?
Vous vous inscrivez comme d’habitude à votre séance via l’application. C’est un cours classique, encadré par un coach 💪 — à la différence qu’on notera votre score pour le rentrer ensuite sur le leaderboard interne de la salle 🏆 !
Pas de panique : c’est accessible à tous !
Les mouvements seront adaptés en fonction de votre niveau pour que chacun puisse se challenger et se dépasser selon son propre fitness ✨.
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Alexandre Pozza | 290 |
| 2 | Ludwig Ango | 260 |
| 3 | Hitinui Mignot | 255 |
| 4 | Richard Gonzalez | 255 |
| 5 | Victor Lebreton | 247 |
| # | Athlete | Points |
|---|---|---|
| 1 | Delphine Taurines | 300 |
| 2 | Lucie Jean | 280 |
| 3 | Aurélie Maillet | 265 |
| 4 | Marine Bathenay | 265 |
| 5 | Amira Amdouni | 222 |
Workouts
🏆 WORKOUT 1 - Community Cup
👉 AMRAP 20 minutes (As Many Rounds And Reps As Possible)
🟡 ROOKIE
12 box step-overs
9 dumbbell snatches
3 hand-release push-ups
Matériel :
♀ 20 lb (10 kg) dumbbell, 20-inch box
♂ 35 lb (15 kg) dumbbell, 20-inch box
🔵 NOVICE
12 box step-overs
9 dumbbell snatches
3 hand-release push-ups
Matériel :
♀ 20 lb (10 kg) dumbbell, 20-inch box
♂ 35 lb (15 kg) dumbbell, 20-inch box
🟢 INTERMEDIATE
15 box jump-overs
10 dumbbell snatches
5 hand-release push-ups
Matériel :
♀ 35 lb (15 kg) dumbbell, 20-inch box
♂ 50 lb (22.5 kg) dumbbell, 24-inch box
🔴 ADVANCED
15 box jump-overs
10 dumbbell snatches
5 handstand push-ups
Matériel :
♀ 35 lb (15 kg) dumbbell, 20-inch box
♂ 50 lb (22.5 kg) dumbbell, 24-inch box
⚫ PRO
15 box jump-overs
10 dumbbell snatches
5 strict handstand push-ups
Matériel :
♀ 35 lb (15 kg) dumbbell, 24-inch box
♂ 50 lb (22.5 kg) dumbbell, 30-inch box
⚠️ Notes importantes :
Le workout commence dos à la box.
Au “Go”, les athlètes se retournent et enchaînent les mouvements.
Pro, Advanced et Intermediate → doivent faire des box jump-overs.
Novice et Rookie → peuvent faire des box jump-overs OU des step-overs.
🏋️♂️ Workout 2 - Format général
⏱ Intervalles de travail :
2 minutes de travail / 1 minute de repos
2 minutes de travail / 1 minute de repos
2 minutes de travail / 1 minute de repos
3 minutes de travail
Objectif : faire un maximum de répétitions à chaque intervalle.
🟢 Rookie
Rounds 1 & 2 :
10 sit-ups
10 overhead squats
Max cal row
Rounds 3 & 4 :
10 cal row
10 overhead squats
Max ring rows
♀ 35 lb (15 kg) / ♂ 45 lb (20 kg)
🟡 Novice
Rounds 1 & 2 :
10 hanging knee raises
10 overhead squats
Max cal row
Rounds 3 & 4 :
10 cal row
10 overhead squats
Max pull-ups
♀ 45 lb (20 kg) / ♂ 65 lb (29 kg)
🔵 Intermediate
Rounds 1 & 2 :
10 toes-to-bar
10 overhead squats
Max cal row
Rounds 3 & 4 :
10 cal row
10 overhead squats
Max pull-ups
♀ 55 lb (25 kg) / ♂ 75 lb (34 kg)
🟣 Advanced
Rounds 1 & 2 :
15 toes-to-bar
15 overhead squats
Max cal row
Rounds 3 & 4 :
15 cal row
15 overhead squats
Max chest-to-bar pull-ups
♀ 65 lb (29 kg) / ♂ 95 lb (43 kg)
🔴 Pro
Rounds 1 & 2 :
15 toes-to-bar
15 overhead squats
Max cal row
Rounds 3 & 4 :
15 cal row
15 overhead squats
Max bar muscle-ups
♀ 75 lb (34 kg) / ♂ 115 lb (52 kg)
🏋️♂️ WORKOUT 3 – TEST DE FORCE MAX
⏱ 20 minutes pour établir :
1RM Front Squat
1RM Hang Power Clean
📏 Le score = somme du meilleur front squat + du meilleur hang power clean
💥 Valable pour toutes les catégories : le workout est identique pour tous.
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Event Details
Closes: Jun 14, 2025
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