About This Competition
2022 Mixed Pairs Comp
MF Mixed Pairs at MF London in Wandsworth.
MF Mixed Pairs is a competition where athletes will compete in 4 events. Testing various aspects of their strength and fitness in a fun competition style format. The competition will have a maximum of 24 mixed pairs and will be in a league format. Top 4 will then play off in the final where scores will be re-set and all the top pairs 4 will have the same advantage to be on the podium.
Workout 1 will be released on the 10th September.
Workout 2 will be released on the 17th September.
Workout 3 will be released on the 24th September.
Workout 4 will be released on the 1st October..
Only pairs who have signed up will get to view the workouts on these dates. The final workout will be released 1 hour before the final.
DATES + TIMES
Saturday October 8th 2022
There are 8 heats throughout the day.
- Heat 1 - 8:00 - 9:45
- Heat 2 - 8:30 - 10:15
- Heat 3 - 9:00 - 10:45
- Heat 4 - 9:30 - 11:15
- Heat 5 - 10:00 - 11:45
- Heat 6 - 10:30 - 12:15
- Heat 7 - 11:00 - 12:45
- Heat 8 - 11:30 - 13:15
Each heat will last 1 hour and 45 minutes.
The final will take place at 3pm on the same day.
Your heat start time will be provided to you minimum one week before the event. Early sign ups can be allocated a preferred time.
You will complete 4 x 15 minute time capped workouts with a 15 minute break in between each workout. For example, if your start time is 08:00 - workout 1 will be 08:00am, workout 2 - 08:30am, workout 3 - 09:00am workout 4 - 09:30am. You should arrive minimum 30 minutes before your heat start time to warm up and get ready. You can leave once your heat is finished. But stay close by to watch or take part in the final at 2pm.
Source: Team Aretas
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| # | Athlete | Points |
|---|---|---|
| 1 | JEFF LIZOS | 12 |
| 2 | BOOTY AND THE BEAST | 21 |
| 3 | HIGH WOD TO HELL | 27 |
| 4 | POCKET ROCKETS | 30 |
| 5 | RUN TRACK MINDS | 39 |
Workouts
2 scores on this workout
Part 1)
Change on the bike every 15/10 cals (total cals = 1 score) Men 15 - Women 10
Eg.
You will change every 15/10cals (boy/girl) so 15,25,40cals (boy starting) or 10,25,35cals (girl starting), you decide. Whilst 1 of you is on the bike, the partner is on part 2) the Ladder AMRAP. The bike calories 15/10 initiate the change. (The bike total cals will be a score)
The score is calories.
Part 2)
Ladder AMRAP in 1s
• Front Squats 30/20
• STOH 30/20
Eg.
1 STOH
1 Front Squat
2 STOH
2 Front Squats
3 STOH
3 Front Squats
4 STOH
4 Front Squats
Etc....
Whilst 1 of you are on this, the other partner is on Part 1.
The score is total reps.
This is a 15 minute workout. Total cals and total reps
40/30/20/10
- Ski Cals
- Box Overs
- Row Cals
- American Swings - 20/16
With this workout, girls will start. You will change every 30 seconds. You must complete 40 reps or cals of each exercise before moving on to the next exercise, and complete all exercises before moving on to the round of 30. For example, you must complete 40 ski cals, 40 Box Overs, 40 row cals, 40 American Swings then 30, 30, 30, 30, then 20, 20, 20 etc....
Every 30 seconds you must change with your partner. 1 working / 1 resting.
Remainder time max cals (both machines to be used) change as you wish
- Ski
- Row
Score = total reps completed + cals on the ski and row (if you complete the workout)
Barbell Complex
3 X Power Clean
1 X STOH
4 X Front Squat
Score = Total weight
2 scores on this workout
Part 1)
Change on the bike every 15/10 cals (total cals = 1 score) Men 15 - Women 10
Eg.
You will change every 15/10cals (boy/girl) so 15,25,40cals (boy starting) or 10,25,35cals (girl starting), you decide. Whilst 1 of you is on the bike, the partner is on part 2) the Ladder AMRAP. The bike calories 15/10 initiate the change. (The bike total cals will be a score)
The score is calories.
Part 2)
Ladder AMRAP in 1s
• Front Squats 30/20
• STOH 30/20
Eg.
1 STOH
1 Front Squat
2 STOH
2 Front Squats
3 STOH
3 Front Squats
4 STOH
4 Front Squats
Etc....
Whilst 1 of you are on this, the other partner is on Part 1.
The score is total reps.
This is a 15 minute workout. Total cals and total reps
50 Cals Treadmill Buy in (YGIG) Change when you want to
Synchro - 4 Rounds
- Goblet Forward alternate lunges x 10
- Single arm hang clean & press x 8 each arm
- Z Press X 10
Remainder time
- Treadmill. Partner must change every 5 cals
Weight
- 12.5kg - girls
- 17.5kg - guys
Media
Community
Event Details
Closes: Oct 8, 2022
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