OUTTRAIN @Sleven

The top 4 teams will progress to a semi final, the winner of each semi final will progress to the final

SEMI FINAL

Scored for time

20 Synchro down up buy in

1km ski

2km row

3k bike (C2 bike)

Split the ergs how you like , all 3 ergs start at the same time and erg can only stop when distance is complete on that erg.

15 minute time cap

Buy in – 1k ski – split how you want

5 Burpee to bar in a YGIG style until the team has reach a total of 50reps

40 Synchro SA DB Thrusters 3 people

30 cal ski YGIG split how you want

20 Synchro SA DB clean to reverse lunge 3 people

30 cal ski in a YGIG style (3 team members must complete 10cals each eg 10, 10 ,10)

Score – Time completed chipper – remaining time all athletes can be at the bike that is running for the sideline workout (WO4 Tour de Vauxhall)

Dumbbell Weights -

Male – 1x 12.5kg, 1x 15kg, 1x 17.5kg

Female – 1x 10kg, 1x 12.5kg, 1x 15kg

Divide the weights as you choose for the duration of the workout.

15 mins workout

Buy in – 1 min ring dead hang (1 person)

Block 1. min 2-5 AMRAP

Team synchro -

16 Plate FTOH

14 Plate bear hold squat

12 Plate Push press

Scored on Reps

Min 5 – 6 rest

Mins 6 – 15

Block 2 AMRAP

1 person 200m row persons 2,3 Over head plate hold

into

Deadball to shoulder plus down up combo (each person must complete 3 reps before passing on to next person).

into

20 Box jump jump overs in a follow the leader format

Scored on Reps

Plate weights

Male – 20kg

Female 15kg

Deadball weight

Male – 30kg

Female -20kg

15 mins to complete your 10 rep max

Movements – 1 person Bench press - Pair Deadlift – 1 person- STOH

Every 5mins teams must complete (3 Athletes only)

Synchro 20 OH KB swing

Scored on combined weight for the lifts

1 person completes bench press, 2 people complete pair deadlift, 1 person completes STOH, Whilst keeping the bike moving, swap this as you please during the 15 minutes.

Score is combined 3 heaviest lifts

Echo bike 50 cals running along side Deadball carries mixed pairs YGIG

Deadball carry x 10 lengths Mixed pair YGIG

When both complete move to

Deadball to shoulder 20kg x 5 reps , 30kg x 4 reps, 40kg x 3 reps, 50kg x 2 reps (2 rounds)

When 2 rounds complete move to

Team synchro SA Dumbbell snatch x 20

Team synchro Dumbbell goblet squat x 20

Team synchro SA Dumbbell snatch x 20

80 cal ski - split how you want

SIDE LINE WORKOUT…ROLLING BIKE

Bike will be running along side all 3 workouts, Teams must plan how to use your 4 team members within the 3x 15 min time cap.

Each time your team is at a workout 1 person will be on a bike – The score is total cals you accumulate across the 3 15 minute time caps. You may swap the person on the bike at any time whilst your workout is going on

Score – Total cals across all workouts