Flow Games | JULY
About This Competition
Alright guys July we will be brining back Flow Games, BUT with a twist!
Grab a partner for a fun one day competition including...
. 4 workouts
. 1 paddleboard workout (no need to swim, just stay on the board!)
. Same sex pairs
. Rx and everyday categories
. Events both in and outside the gym
Challenge yourself in the best way by a competition that brings all the vibes
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Workouts
60 deadlifts
RX- 10 burpee wall walks Syncro *
50 hang power cleans
8 *
40 hang power snatch
6 *
RX- 42.5kg/30kg
Barbell- Split between team as you wish
Burpee Wall Walks- Syncro
12 min cap
800m partner Hill Run
150 wallballs split between you as you wish (*for wallball dropped or placed on the floor = 5 down up penalty. This means the wallball must always remain off the floor from when you start your first wallball to when you finish your first wallball)
In remaining time AMRAP solo Toes to bar
EVERYDAY ATHLETE:
20 Syncro bar over burpees - Run to lake- P1 paddles P2 paddles - Run back to the gym
RX ATHLETE:
30 Syncro bar over burpees - run to lake -p1 paddles p2 paddles- run back to gym
Paddle boarding-
. One person on the board only
. Only arms to be used, no paddle provided
. One team mate can do the whole paddle board, there is no minimum requirement. (ie if someone does not want to paddleboard, they dont have to)
. Life jackets are provided, but it is up to you and your team mate to ensure that you have picked one up and wear it.
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TIEBREAK: This part is important IF you do not finish the paddleboard and make it back to the gym. For the teams who do not finish the paddleboard / do not make it back to the gym to recieve a time, their 'time' will be 0 and their tiebreak time will be taken to give them a 'score' (the score being the time to complete the syncro burpees over the bar)
3 touch and go cleans (*anyhow)
This workout is presented in a ladder format. Five bars will be set up. On 3,2,1, go athlete 1 will have 30 seconds to lift, immediately followed on a running clock by partner 2 having 30 seconds to lift. Into 30 seconds to transition to the next bar and repeat. If one athlete fails their lift, their team mate can carry onto the next bar if they successfully make theirs.
30 seconds P1 to lift / 30 seconds P2 lift / 30 seconds transition
RX L- 40,50,60,70,80
RX M- 70,80,90,100,110
The tiebreak is the amount of front squats you can complete on the last bar that you make a successful lift on.
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Event Details
Closes: Jul 15, 2026
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