Assault bike / Rower / Ski erg

5 mins as many cals as poss

Suffolk Games - Workout 4

“Chariots of Fire”

For time

(15 minute time cap)

Buy in: 30 Synchro Down Ups

2 x length seated tyre drag

8 x Length Dball carries

2 length seated tyre drag

8 x Length Jerry Can carries

2 length seated tyre drag

8 x Length Tactical Bag carries

2 length seated tyre drag

Cash out: 30 synchro Down Up

Score = Time to complete

Tie Breaker = total reps & lengths completed at 15 mins

   Suffolk Games - Workout 2: 

“NSync”

For time

(15 min time cap)

Team Members A+B 50 synchro Jerry Can deadlifts 30/20

Team Members C+D 50 synchro Jerry Can deadlifts 30/20

Team does 15 Dballs over the shoulder 50/30

Team Members A+B 40 Syncro KB Swings 24/16

Team Members C+D 40 Syncro KB Swings 24/16

Team does 15 Dballs over the shoulder 50/30

Team Members A+B 30 Syncro Plate Thrusters 15/10

Team Members C+D 30 Syncro Plate Thrusters 15/10

Team does 15 Dballs over the shoulder 50/30

Team Members A+B 10 Syncro Tactical bag squats 30/20

Team Members C+D 10 Syncro Tactical bag squats 30/20

Team does 15 Dballs over the shoulder 50/30

Team Members A+B 20 Synchro Syncro HR 

Team Members C+D 20 Synchro Syncro HR 

Team does 15 Dballs over the shoulder 50/30

Score = Time to complete

Tie Break= Total reps complete at 15 min time cap

Suffolk Games - Workout 3

“Pre-Exhaust”

As many reps as possible

Each person to complete two rounds of the following:

in 1:30

10 x Tyre flips

10 x Front Rack KB Squats

In remaining time as many Tactical bag drags as you can

*5 reps scored each time you get the bag into a scoring zone*

The order will be:

0 - 1.30 - A

1.30-3 - B

3-4.30 - A

4.30-6 - B

6-7.30 - C

7.30-9 - D

9-10.30 - C

10.30 - 12 - D

Score = Total amount of reps accumulated by the Team

A throw back to 2018, this workout will see teams have 2 separate opportunities to score.

Suffolk Games - Workout 1:

"Repeat or Revenge"

Repeat of from 2018

 12 Minute AMRAP

3 Team members completing

Block Walking Lunges (1 length of your lane = 15 reps)

15 Block Shoulder to Shoulder

15 Block Facing Burpees

1 Team member completing

Obstacle Course. Each successful completion of the course = 15 reps. 

SCORE = The combined reps of the block and obstacle course