NTC Nordic Championship 2024

EVENT 1 "Leg Less" - Sponsored by "Ica Kvantum Klockaretorpet"

For Time 
1600m Partner Run (all 4 athletes)

then

3 Rounds
40 synchro Box Jump Over (3 athletes work - 1 rest) 
40 synchro Thrusters 50/35kg (1M+1F work - 1M+1F rest)

then 

Athlete 1 - 20 cal Echo Bike

Athlete 2 - 20 cal Echo Bike

Athlete 3 - 20 cal Echo Bike

Athlete 4 - 20 cal Echo Bike

Description:

The workout will start outside, with each team separated with 3m to make it the same distance for when they get inside on to the competition floor.

The teams run 1600m together, holding a band, the band should be held in by all teammates the whole distance. 

Once inside

3 of the 4 athletes complete 40 Box Jump Over in sync, with the resting person staying under the rig and behind the line. Swap between teammates whenever under the rig.

then 1 Female and 1 Male complete 40 Thrusters in sync, swap between teammates whenever under the rig. 

complete this for 3 rounds

then 

each athlete complete 20cal Echo Bike each, swap is under the rig, all 20cals must be completed before swaping. 

Finish is when all team mares is behind the line in front of the Echo Bike. 

Your Score will either be the time you completed the workout or the reps you've completed when the 25minutes are up.

Event 2 - "Gymnasty" Sponsored by AROX

4 Rounds of:

F1+M1 Amrap 2 min 

F2+M2 Amrap 2 min 
 

Round 1 

20 Toes to Bar

20 HR Push Ups

Round 2 

15 Pull Ups

15 Handstand Push Ups
 

Round 3 
10 Chest to Bars

10 Ring Dips
 

Round 4 
5 Bar Muscle Up

5reps of 5m Handstand Walk 
 

*athletes share reps anyhow in their pair 

Description:

All athletes start behind the line. 

When the start is, the first pair of MF start to work on their Round 1 Amrap in 2 minutes. 

When 2 minutes are up, the first pair of MF has to cross the line before the second pair can step onto the floor and work on their Round 1 Amrap.

When 4 minutes are up, the second pair of MF has to cross the line before the first pair can step onto the floor and work on their Round 2 Amrap.

continue this sequence until both pairs has completed all 4 Rounds each. 

Score is total of the combined amount of reps for all rounds.

* Handstand walk is 1 rep for every 5m, but does not have to be unbroken (2,5m segments) 

EVENT 3 - "Meet me at the Bar" Sponsored by Motion & Fitness

In 12 min total

A - Both female athletes in 3 min

Establish 1 RM Snatch

directly into 

B - Both female athletes in 3 min

Establish 1 RM Clean 

directly into 

C - Both male athletes in 3 min

Establish 1 RM Snatch

directly into 

D - Both male athletes in 3 min

Establish 1 RM Clean

Description

All athletes stands in and/or around their designated square.

The 2 Females will both complete 1 RM Snatch & 1 RM Clean in each 3 min window.

then 

The 2 Males will both complete 1 RM Snatch & 1 RM Clean in each 3 min window.

Each pair has 1 barbell each.

The resting athletes is allowed to help with weight plates.

All lifts has to be done with collars on the bar. 

Scoring system is based on the whole field. 

Example.

If 1 male lifts 100kg in Snatch and ends up having the 5th best snatch out of all male athletes, the team gets 5 points. 

If 1 female lift 100kg in Clean and ends up having the 10th best Clean out of all female athletes, the team gets 10 points. 

all the scores of the lifts are added up and the combined points of all the athletes in the team will be their score of the event 

Result example

F1 Snatch - 2nd best 

F2 Snatch - 8th best

F1 Clean - 5th best

F2 Clean - 9th best

M1 Snatch - Best 

M2 Snatch 22nd best

M1 Clean - 4th best 

M2 Clean 15th best 

the team score would be 2+8+5+9+1+22+4+15 = 66 points

EVENT 4 - "Acid Hot Thub" Sponsored by "Svenskt Kosttillskott"

For Time:

Athlete 1 - 50 cal Ski Erg

Athlete 2 - 50 cal Row Erg

Athlete 3 - 50 cal Bike erg

Athlete 4 - 20 cal Ski Erg + 20cal Row Erg + 20cal Bike Erg

*Divide any athlete on any machine or round - an athlete can't do more than one round by them self

EVENT 5 "Grip and Rip" Sponsrad av Weydes

Amrap 12 minutes 

BUY IN

20 Single Arm DB Devil Press (all 4 athletes in Sync)  

40 reps Overhead DB Lunges (all 4 athletes in Sync) 

THEN 

AMRAP REMAINING TIME 
For Reps working A and B simultaneously 

Part A

- max cal Echo Bike (1 work) - swap whenever
 

at the same time

Part B

2-4-6-8-10-12-14...

Wall Walk - (1 work) 

synchro DB Snatch (1M + 1F Work) - swap whenever
 

DB Weights for BUY IN

MM - M1 - 25kg , M2 - 22,5kg

FF - F1 - 17,5kg , F2 - 15kg

DB Weights for Part B

M - 25kg 

F - 17,5kg

FOR TIME - TIME CAP 15
2 rounds each 
50 double under
10 burpee over bar
5 Snatch 60/45kg

Performed as 

Athlete 1: 

2 rounds of - 
50 double under
10 burpee over bar
5 Snatch 60/45kg

Athlete 2: 

2 rounds of - 
50 double under
10 burpee over bar
5 Snatch 60/45kg

Athlete 3: 

2 rounds of - 
50 double under
10 burpee over bar
5 Snatch 60/45kg

Athlete 4: 

2 rounds of - 
50 double under
10 burpee over bar
5 Snatch 60/45kg

For Time
3 reps each Rope Climb (all 4)
20 Power Clean Sync 80/65
10 Ring Muscle Ups
20 STOH Sync 80/65
10 Pull Over
20 Sync Burpees (all 4)
10 Pull Over
20 STOH Sync 80/65
10 Ring Muscle Ups
20 Power Clean Sync 80/65
3 reps each Rope Climb