JJK Games 20 November 2021
About This Competition
WHAT TO EXPECT
- Functional fitness competition
- Expect teamwork, tactics engine, power, physical & mental strength & more...
- Compete with like minded people in a friendly and supportive training environment
- Events programmed the “‘JJK WAY’
- Pre and post event refreshments with JJK Grab & Go
- Post event nutrition with JJK Fuel
- Sports Massage
- Physio
- Recovery
- Live DJs
WHO CAN ENTER?
EVERYDAY ATHLETES LIKE YOU
In terms of cardiovascular think assault bike, running, ski-erg, bike-erg and rowing machines.
In terms of movements & equipment think barbells, free weights, wall balls, farmers walks, carries, sled pulls, rope climbs and more.
We are encouraging all fitness levels to compete on the day, pro and everyday leagues.
All tickets have been sold but you can still add your name to the waiting list.
Source: Team Aretas
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | WORK FOR THE FOOD | 10 |
| 2 | HUSTLE AND MUSCLE | 20 |
| 3 | HUSTLE | 22 |
| 4 | ALL FOUR ONE | 27 |
| 5 | ALL BRAWN NO BRAINS | 28 |
| # | Athlete | Points |
|---|---|---|
| 1 | GUNS & ROSES | 14 |
| 2 | REBOURNE | 21 |
| 3 | TEAM GRUMPS | 30 |
| 4 | READY, STEADY, COOK | 35 |
| 5 | FAMILY FORTUNES | 44 |
Workouts
MAX CALORIES
SCORE ON ASSAULT BIKE CALORIES
15” TIME CAP
BUY IN:
40 SYNCHRO KB SQUAT THRUSTERS
(EVERY TIME YOU BREAK, COMPLETE x4 SYNCHRO DOWN UPS)
P1 & P2:
ASSAULT BIKE - MAX CALORIES
(IGYG)
P3 & P4: (QUE TO CHANGE)
KB2 BOX STEP OVERS x20
KB2 POWER CLEANS x20
KB2 FRONT RACK REVERSE LUNGES x20
*ALL MOVEMENTS SPLIT EVENLY (IGYG)
AFTER ONE FULL ROUND AS A TEAM, REMAINING TIME:
MAX CALORIES ASSAULT BIKE
(IGYG)
E3MOM COMPLETE:
6 ROPE CLIMBS + 6 SLEDGE PULL
MINUTE 3 = TEAM 1
MINUTE 6 = TEAM 2
MINUTE 9 = TEAM 3
MINUTE 12 = TEAM 4
SCALED WEIGHT:
FEMALES - 8kg
MALES - 16kg
SLEDGE - 70kg
STANDARDS:
SLEDGE PULL - THE WHOLE OF THE SLEDGE MUST BE PULLED OVER MARKED LINE.
DOWN UPS - CHEST TO FLOOR, STAND UP, LOCK OUT KNEES AT THE SAME TIME
POWER CLEANS - BOTH KETTLEBELLS MUST TOUCH THE FLOOR BEFORE EACH REP
MIXED OR SAME GENDER
MAX CALORIES (PRO)
SCORE ON ASSAULT BIKE CALORIES
15” TIME CAP
BUY IN:
40 SYNCHRO KB SQUAT THRUSTERS
(EVERY TIME YOU BREAK, COMPLETE x4 SYNCHRO DOWN UPS)
P1 & P2:
ASSAULT BIKE - MAX CALORIES
(IGYG)
P3 & P4: (QUE TO CHANGE)
KB2 BOX STEP OVERS x30
KB2 POWER CLEANS x30
KB2 FRONT RACK REVERSE LUNGES x30
*ALL MOVEMENTS SPLIT EVENLY (IGYG)
AFTER ONE FULL ROUND AS A TEAM, REMAINING TIME:
MAX CALORIES ASSAULT BIKE
(IGYG)
E3MOM COMPLETE:
8 ROPE CLIMBS + 8 SLEDGE PULL
MINUTE 3 = TEAM 1
MINUTE 6 = TEAM 2
MINUTE 9 = TEAM 3
MINUTE 12 = TEAM 4
SCALED WEIGHT:
FEMALES - 12kg
MALES - 20kg
SLEDGE - 100kg
DUATHLON WOD
SCORE ON TIME
15” TIME CAP
P1 & P2:
TREADMILL - 300m EACH
(IGYG)
P3 & P4:
BIKE-ERG - 600m EACH
(IGYG)
QUE TO CHANGE IS WHEN BOTH PAIRS FINISH
AFTER ONE FULL ROUND COMPLETE THE FOLLOWING DESCENDING LADDER:
TREADMILL - 300-200-100
BIKE-ERG - 600-400–200
PAIRS MUST KEEP SWAPPING AFTER EACH ROUND BUT BOTH PAIRS MUST HAVE FINISHED DISTANCES.
STANDARDS:
DISTANCE IS TO BE SPLIT EVENLY, EVERYONE MUST COMPLETE EACH REQUIRED DISTANCE
MIXED OR SAME GENDER
DUATHLON WOD (PRO)
SCORE ON TIME
15” TIME CAP
P1 & P2:
TREADMILL - 400m EACH
(IGYG)
P3 & P4:
BIKE-ERG - 800m EACH
(IGYG)
QUE TO CHANGE IS WHEN BOTH PAIRS FINISH
AFTER ONE FULL ROUND COMPLETE THE FOLLOWING DESCENDING LADDER:
TREADMILL - 400-300-200
BIKE-ERG - 800-600-400
THE BUILD
SCORE ON TOTAL 3 REP MAX WEIGHT AS A TEAM
15” TIME CAP
IN YOUR TEAMS OF 4, YOU HAVE 1 BAR BETWEEN EACH PAIR
15” TIME CAP TO BUILD TO A HEAVY 3 REP MAX
BARBELL POWER DEADLIFT
REP GUIDANCE:
12-9-6-3
12r EACH, 9r EACH…
IF ONE PERSON REACHES THEIR MAX YOU CAN ALWAYS BUILD HEAVIER YOURSELF
STANDARDS:
BAR MUST HIT THE FLOOR EACH REP (TOUCH & GO IS ALLOWED)
MUST FULLY LOCK OUT AT THE TOP OF THE REP
SAME GENDER
THE BUILD (PRO)
SCORE ON TOTAL WEIGHT AS A TEAM
15” TIME CAP
IN YOUR TEAMS OF 4, YOU HAVE 1 BAR BETWEEN EACH MALE AND FEMALE
15” TIME CAP TO BUILD TO A HEAVY BARBELL COMPLEX
1 POWER CLEAN
2 FRONT SQUAT
3 STOH
(WITHOUT DROPPING THE BAR)
IF ONE PERSON REACHES THEIR MAX YOU CAN ALWAYS BUILD HEAVIER YOURSELF
THE FUNCTIONAL WOD
SCORE ON ROWER CALORIES AND FARMERS CARRY REPS
15” TIME CAP
P1 & P2: (AMRAP)
P1. ROWER - 9cal
CTF BURPEE OVER ROWER - 6r
P2. MED BALL AT THE SHOULDER SHUTTLES - 4 LENGTHS
(CHANGE WHEN BOTH COMPLETED)
P3 & P4: (AMRAP)
MAX LENGTHS FARMERS CARRY
(IGYG)
CHANGE WITH EACH OTHER WHENEVER YOU WANT
(P1 & P2 MUST HAVE COMPLETED FULL ROUND)
AFTER 15r FARMERS CARRY COMPLETE:
P1 & P2 - 10 SYNCHRO CTF BURPEES (QUE TO CHANGE)
P3 & P4 - STANDING MED BALL HOLD AT THE CHEST
x2 FULL ROUNDS
SCALED WEIGHT:
FEMALES - 10kg
MALES - 15kg
FARMERS CARRY - 30kg
STANDARDS:
MED BALL SHUTTLES - MUST BE AT THE SHOULDER
FARMERS CARRY - MUST SWAP PERSON EVERY REP
THE CHANGEOVER - PAIRS CAN CHANGE WHENEVER, HOWEVER P1 & P2 MUST FINISH THE CURRENT ROUND THEY ARE ON.
FARMERS CARRY - SAME WEIGHT FOR EVERYONE
CTF BURPEES - MUST CLAP AT THE TOP OF THE REP
THE FUNCTIONAL WOD (PRO)
SCORE ON ROWER CALORIES AND FARMERS CARRY REPS
15” TIME CAP
P1 & P2: (AMRAP)
P1. ROWER - 12cal
CTF BURPEE OVER ROWER - 9r
P2. MED BALL AT THE SHOULDER SHUTTLES - 6 LENGTHS
(CHANGE WHEN BOTH COMPLETED)
P3 & P4: (AMRAP)
MAX LENGTHS FARMERS CARRY
(IGYG)
CHANGE WITH EACH OTHER WHENEVER YOU WANT
(P1 & P2 MUST HAVE COMPLETED FULL ROUND)
AFTER 20r FARMERS CARRY COMPLETE:
P1 & P2 - 10 SYNCHRO CTF BURPEES (QUE TO CHANGE)
P3 & P4 - STANDING MED BALL HOLD AT THE CHEST
x2 FULL ROUNDS
SCALED WEIGHT:
FEMALES - 15kg
MALES - 20kg
FARMERS CARRY - 40kg
THE FINISHER
SCORE ON TIME
8” TIME CAP
AS A TEAM OF 4 COMPLETE THE FOLLOWING:
P1 & P2:
BIKE-ERG - 40cals (IGYG - 10/10)
P3 & P4:
FARMERS CARRY - 8 LENGTHS (IGYG - 2/2)
COMPLETE ONE FULL ROUND OF THE ABOVE
THEN MOVE TO ROWER LANE
P1 & P2:
ROWER - 30cals (IGYG - 15/15)
P3 & P4:
WALKING LUNGES WITH MED BALL AT THE CHEST
2 LENGTHS EACH (NOT IGYG)
BUY OUT:
10 SYNCHRO CTF BURPEES
SCALED WEIGHT:
FEMALES - 10kg
MALES - 15kg
FARMERS CARRY - 30kg
THE FINISHER (PRO)
SCORE ON TIME
8” TIME CAP
AS A TEAM OF 4 COMPLETE THE FOLLOWING:
P1 & P2:
BIKE-ERG - 40cals (IGYG - 10/10)
P3 & P4:
FARMERS CARRY - 8 LENGTHS (IGYG - 2/2)
COMPLETE ONE FULL ROUND OF THE ABOVE
THEN MOVE TO ROWER LANE
P1 & P2:
ROWER - 30cals (IGYG - 15/15)
P3 & P4:
WALKING LUNGES WITH MED BALL AT THE CHEST
2 LENGTHS EACH (NOT IGYG)
BUY OUT:
10 SYNCHRO CTF BURPEES
SCALED WEIGHT:
FEMALES - 15kg
MALES - 20kg
FARMERS CARRY - 40kg
ENGINE
SCORE ON TIME & WALL BALLS
15” TIME CAP
AS A TEAM OF 4, COMPLETE 2000m SKI-ERG
P1 & P2: (QUE TO CHANGE)
SKI-ERG - 1000m
(IGYG)
P3 & P4:
MAX REPS WALL BALLS
ONCE 2000m HIT ON SKI-ERG, REMAINDER OF TIME:
MAX REPS WALL BALLS
(IGYG)
E4MOM COMPLETE:
P1 & P2 - 6cal EACH ON BIKE-ERG (IGYG)
P3 & P4 - 6 DB DEVILS PRESS EACH
x1 FULL ROUND AS A TEAM
SCALED WEIGHT:
FEMALES:
DB - 10kg / WALL BALL - 6kg
MALES:
DB - 15kg / WALL BALL - 9kg
STANDARDS:
WALL BALLS - MUST BE PASSED TO PARTNER
SKI-ERG - EACH PAIR MUST COMPLETE 1000m EACH
SAME GENDER
MALE WALL BALL HEIGHT - 9ft
FEMALE WALL BALL HEIGHT - 8ft
ENGINE (PRO)
SCORE ON TIME & WALL BALLS
15” TIME CAP
AS A TEAM OF 4, COMPLETE 2500m SKI-ERG
P1 & P2: (QUE TO CHANGE)
SKI-ERG - 1250m
(IGYG)
P3 & P4:
MAX REPS WALL BALLS
ONCE 2500m HIT ON SKI-ERG, REMAINDER OF TIME:
MAX REPS WALL BALLS
(IGYG)
E4MOM COMPLETE:
P1 & P2 - 8cal EACH ON BIKE-ERG (IGYG)
P3 & P4 - 8 DB DEVILS PRESS EACH
x1 FULL ROUND AS A TEAM
SCALED WEIGHT:
FEMALES:
DB - 15kg / WALL BALL - 6kg
MALES:
DB - 20kg / WALL BALL - 9kg
Media
Community
Event Details
Closes: Nov 20, 2021
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