First Responders Fitness Challenge

Event 1: 9 Min Ascending AMRAP of:

Ground to Overhead

Front Rack alternating Lunge

Following the rep scheme of 

3,3 6,6 9,9 12,12 and so adding three until you reach the time limit of 9 mins

Weights of categories:

Opens Male: 50kg Female: 35kg

Scaled Male: 35kg Female: 25kg

Masters Male: 40kg Female: 25kg

Event 2: Gymnastic Accumulation 

In 3 mins complete as many reps as possible of your chosen movement. 

Ring Rows 1 rep equals 1 point

Pull Ups 1 rep equals 3 point

Chest to bar 1 rep equals 5 point

Bar Muscle Up 1 rep equals 7 points

Reps do not have to be unbroken.

This workout is for total reps with your multiplier.

Example: 

10 Ring Rows equals 10 reps

10 Chest to bar equals 50 reps

Event 3

30 - 20 -10 For time

This workout is completed for time by doing the following movements:

Kettebell Swings

Sumo Deadlift Highpulls

Box Jump Overs

Weights:

Open Male: 24kg Female: 16kg

Box Jumps (Step downs allowed)

Scaled Male: 16Kg Female: 12Kg

Step overs allowed

Masters Male: 24Kg Female: 16Kg

Step overs allowed

Event 4: The Chipper

100 Wall Balls
75 Calorie Row
50 Deadlifts
25 Handstand Push Ups
( hand release push up)

Reps can be broken up how ever you want.

15 Min Cap

Opens
Wall Ball M: 9kg 10”F: 6kg 9”
Deadlift M: 100kg F: 70kg

Scaled
Wall Ball M:6kg 10” F: 4kg 9”
Deadlift M: 70kg F: 45kg
Hand release push up

Masters
Wall Ball M:6kg 10” F: 4kg 9”
Deadlift M: 70kg F:45kg
Handstand Push with one Ab mat.

Workout can be done how ever you like as long as the total reps are completed or you reach the time cap. For every rep not completed add 1 second to the total time.

Example: You complete all of the movement expect you have 10 Handstand push ups left at the 15min mark. Your score would be 15:10

Event 5:

Every 2 minutes for 10 minutes (5 cycles)
Complete 20 Dumbbell ground to overhead
In the remaining time complete 1 heavy bench press.

The way this one is scored, what ever your heaviest successfully bench press is each 2 minute block will be counted as reps.

Example: complete the 20 dumbbell ground to overhead in 1 minute you then have 1 minute to complete a heavy bench press, you lift 100kg you get 120 reps for that cycle. Start again when the clock hits 2mins, 4,6,8.

Dumbbell weights:
Open M:20kg F:15kg
Scaled M: 15 F:10kg
Masters M: 20kg F:10kg

Clean Complex

In 9 Minutes you complete the heaviest complex you can of:

Clean

Front Squat

Shoulder to overhead

Event 7: Triplet Endurance

Buy In :
30 Lateral Burpees over bar

Then 5 rounds of:
8 Ground to Overhead
12 Sit Ups

Buy Out:
30 Lateral Burpees over bar

Weights:
Open M: 50kg F: 35kg
Scaled M: 35kg F: 25kg
Masters M: 40kg F: 30kg

Ab mats are allowed for the sit ups and standards are covered in video.

For Time:

60 Single Arm Dumbbell Deadlift
50 Dumbbell Goblet Squats
40 Dumbbell Shoulder to Overhead
30 Alternating Dumbbell Devils Press

Time Cap: 14 minutes

Weights:
Open M: 20kg F: 15kg
Scaled M: 15kg F: 10kg
Masters M: 20kg F: 15kg