About This Competition
2022 Mixed Pairs
We are excited to kick off our MF Mixed Pairs at MF London in Wandsworth.
MF Mixed Pairs is a competition where athletes will compete in 4 events back to back. Testing various aspects of their strength and fitness in a fun competition style format. The competition will have a maximum of 32 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.
Workouts will be released 2 weeks before the event starts.
DATES + TIMES
Saturday 9th April
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 90 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 - 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 3pm. You are more than welcome to stay, watch and support the other teams.
If you would like to pick a starting time, please let us know by email to grant@mflondon.com. We will do our best if spaces are available.
COST
Entry - £60 per pair (£30 each athlete)
REQUIREMENT
This event is for the everyday athlete. Fitness professionals, gym trainers and those of you who have competed in a higher level fitness event (elite or professional status) are allowed to take part, but will not be included in the league. If you are unsure if you fit in this category, please contact us at grant@mflondon.com
Source: Team Aretas
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| # | Athlete | Points |
|---|---|---|
| 1 | LAWRENCE+THE MACHINE | 1 |
| 2 | KATIE + 1 | 2 |
| 3 | ROCKYBRACE | 3 |
| 4 | ALL PAIN NO GAIN | 4 |
| 5 | JD & BLOKE | 5 |
Workouts
PART A - 21-15-9
- Deadlifts (M - 70kg / F - 50kg)
- Push Press (M - 40kg / F - 25kg)
- Weighted Butterfly Sit ups ( M - 9kg / F - 7kg)
PART B - Row
- Whilst partner is on the 21/15/9 you will be on the row.
How this works:
Partner 1 completes
- 21 Deadlifts, 21 Push Press, 21 Weighted Butterfly Sit Ups
- 15 Deadlifts, 15 Push Press, 15 Weighted Butterfly Sit Ups
- 9 Deadlifts, 9 Push Press, 9 Weighted Butterfly Sit Ups
Partner 2
- Will be on the on the row completing as many cals as possible
Once partner 1 has finished 21/15/9 you will then change over.
Once both partners are finished you start again 21/15/9.
2 SCORES
- Total reps on 21/15/9
- Row cals
You will be given 1 x 20kg barbell, 2 x 10kg plates, 2 x 15kg plates, 2 x2.5kg plates, 1 x 7kg DB, 1 x 9kg DB You must change the plates around after each lift. Clips must be used at all times.
PART B - ROW
- Whilst partner is on the 21/15/9 you will be on the row.
PART A - 21/15/9
- Deadlifts (M - 70kg / F - 50kg)
- Push Press (M - 40kg / F - 25kg)
- Weighted Butterfly Sit ups ( M - 9kg / F - 7kg)
How this works:
Partner 1 completes:
- 21 Deadlifts, 21 Push Press, 21 Weighted Butterfly Sit Ups
- 15 Deadlifts, 15 Push Press, 15 Weighted Butterfly Sit Ups
- 9 Deadlifts, 9 Push Press, 9 Weighted Butterfly Sit Ups
Partner 2:
- Will be on the on the row completing as many cals as possible.
Once partner 1 has finished 21/15/9 you will then change over.
Once both partners are finished you start again 21/15/9.
2 SCORES:
- Total reps on 21/15/9
- Row cals
You will be given 1 x 20kg barbell, 2 x 10kg plates, 2 x 15kg plates, 2 x 2.5kg plates, 1 x 7kg DB, 1 x 9kg DB You must change the plates around after each lift. Clips will be available, but optional to use.
The Final
Every 45 seconds you change partner. The girls will start.
- 50 Calorie run
- 40 Thrusters 30/20kg
- 40 Partner wall ball 3kg
- 50 Calorie Bike
- 40 Burpee Plate Jump
- 40 Back Squats 40/30kg
- 50 Calorie Ski
- 40 Box Overs
- 40 Ground to Overhead 20/15
- 50 Calorie Row
Girls will start. Every 45 seconds you will change partners.
You go until this is completed.
PART A - RUNNER
Run as far as possible. Between you and your partner on the treadmill. Whilst 1 of you is running, the other is tackling the ladder. You can only change the runner once a full round is complete. You must change every round.
PART B - LADDER IN 2s
- Goblet Squats (17.5/12.5)
- Snatch (17.5/12.5)
- Goblet lunges (17.5/12.5)
- Z Press (17.5/12.5)
2 SCORES:
- Treadmill cals
- Total reps on ladder
PART B - LADDER IN 2s
- Goblet Squats (17.5/12.5)
- Snatch (17.5/12.5)
- Goblet lunges (17.5/12.5)
- Z Press (17.5/12.5)
PART A - RUNNER
Run as far as possible. Between you and your partner on the treadmill. Whilst 1 of you is running, the other is tackling the ladder. You can only change the runner once a full round is complete. You must change every round.
2 SCORES:
- Treadmill cals
- Total reps on ladder
PARTNER BUY INS: (every 90 sec)
Minutes: 0-6
10 Front squats (M - 30kg / F - 20kg)
Minutes: 6-12
8 Clean to overhead (M - 30kg / F - 20kg)
Minutes: 12-15
8 Burpees over the bar
How this works:
Partner 1 completes the reps. Once the last rep is completed, partner 2 then starts the bike and gets as many calories as possible for the remaining 90 seconds. As soon as the 90 seconds is over, partner 2 comes off the bike and goes straight to the bar to complete the reps.
Partner 2 only starts the bike when partner 1 has complete the reps.
For example:
When time starts, Victoria completes 10 front squats, once the 10th front squat is completed David then starts the bike and stays on the bike until 90 seconds is up (time started on Victorias first rep) Once the 90 seconds is up, David comes straight off the bike and starts his 10 reps, Victoria will go onto the bike and waits there until David has completed his reps, once David completes his reps, Victoria starts the bike.
You will complete 2 sets of Front squats each, 2 sets of clean and press each, 1 set of burpees over the bar each.
You-Go-I-Go:
- 800m Ski erg (Change every 200m)
- 80 American Swings - 20kg / 16kg (Change every 20 reps)
- 80 Air Squats - (Change every 20 reps)
- 600m Ski erg (Change every 150m)
- 60 American Swings - 20kg / 16kg (Change every 15 reps)
- 60 Air Squats - (Change every 15 reps)
- 400m Ski erg (Change every 100m)
- 40 American Swings - 20kg / 16kg (Change every 10 reps)
- 40 Air Squats - (Change every 10 reps)
- 200m Ski erg (Change every 50m)
- 20 American Swings - 20kg / 16kg (Change every 5 reps)
- 20 Air Squats - (Change every 5 reps)
- Remainder time Ski (Must change every 100m)
SCORES:
Score is total completed reps, plus distance on the ski once list completed.
How this works:
Partner 1:
- Completes the reps
Partner 2:
- Rests and waits. Once the reps are complete you change over. Keep changing until the exercises are completed.
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Event Details
Closes: Apr 9, 2022
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