Fit Mumma Classic

For Load (with a Partner)

Time Cap: 10 Minutes

Movement Complex
Each athlete performs a 1-rep max of the following complex:

●       Deadlift

●       Hang Clean - power or a squat clean. 

●       Front Squat ×2

Instructions
●       Start with an empty barbell on the floor.

●       Only one athlete works at a time.

●       Athletes may lift as many times as they like in any order within the time cap.

●       Weights can be added or removed as long as you are lifting within the time cap. 

●       If an athlete chooses to do a hang squat clean they must still then complete x2 front squats. To be clear, you cannot do one hang squat clean and count the squat as one of your front squats. 

●       If an athlete has started a lift when time is called, they may finish that attempt.

Scoring
●       The team’s score is the combined highest successful complex from each athlete.

Time Cap: 10 Minutes

Instructions
●       In pairs, complete the distance on an Assault Runner.

●       One athlete starts running on "Go."

●       Athletes may switch anytime, with no minimum work requirement.

The entire distance can be completed by one athlete if preferred.

Distances by Division
●       Advanced: 1 mile (1.6km)

●       Intermediate/Masters: 1.2 km

●       Beginner: 800 m

Scoring
Score = Time taken to complete the distance, or if incomplete, the total distance run in 10 minutes.

AMRAP in 10 Minutes (with a Partner)
 

Workout Format

Each round includes:

●       3 Synchronized Burpee Box Jump-Overs (20 in)

●       3 Synchronized Deadlifts

●       6 Synchronized Burpee Box Jump-Overs (20 in)

●       6 Synchronized Deadlifts

●       9 Synchronized Burpee Box Jump-Overs (20 in)

●       9 Synchronized Deadlifts

●       Continue adding 3 reps to each exercise every round.

Goal: Complete as many reps as possible in 10 minutes.

Team Setup

Each pair has:

x2 boxes next to each other at 20 inch height

●       One 15kg barbell

●       One 20kg barbell

Barbells will be pre-set with the appropriate weights for each division. Athletes may choose to swap barbells each round or continue with the same one.

Weights by Division

●       Beginner: 45kg

●       Intermediate/Masters: 55kg

●       Advanced: 65kg

Box Jump-Overs
●       Beginner & Masters: May step or jump. One partner may jump while the  other steps if you wish. 

●       Intermediate & Advanced: Must jump onto the box and step down.

Movement Descriptions
●       Burpee Box Jump-Overs: Start facing the box, drop into a burpee (chest to floor), then jump (or step, if allowed) onto the box and step off the other side.
 Synchronization is judged when both athletes have their chests on the floor.

●       Synchronized Deadlifts: Both athletes lift the barbell to a standing position at the same time.
 Synchronization is judged when both athletes are standing tall with the barbell.

●       Rep Increases: Reps increase by 3 every round (3 → 6 → 9 → 12 → etc.).

Scoring:

Total reps completed in 10 minutes.

For Time (with a Partner)
 Time Cap: 10 Minutes

Workout Flow
100-Calorie Row (switch as needed)

50 Synchronised Push Press 

In Remaining Time: Max reps of knee raises

Weights for Push Press

●       Athlete 1: 15kg barbell for push press 

●       Athlete 2: 1 x 20kg barbell for push press 

Workout Details
●       Row: The athletes may choose any damper setting for the row but cannot change the setting once the workout has commenced. Athlete 1 begins seated with hands behind their back. On “Go,” the athlete may begin rowing. Athletes may switch anytime but must re-dock the handle before switching. When 100 calories is reached the athlete must re-dock the handle and place one hand in the air. The judge will then indicate to move to the push press.

●       Synchronized Push Press: After rowing, perform 50 push press. Athletes must be synchronized at the top of the rep (arms locked out). You may switch positions & weights at anytime.

●       Max Reps (Remaining Time): Complete as many reps as possible knee raises. No minimum work requirement – one athlete can perform all the reps. If athlete cannot reach the rig by jumping they may use a J Hook placed on the rig to step up.

Scoring
Total reps =

●       100 calories

●       50 push press

●       Max reps of knee raises

Tie Break: The time at which the last thruster is completed.