VIDAFIT SUPER SERIES 2022

ADVANCED

FINAL- (Top 5 Teams)-

"The Carry On”

5m+10m+15m Shuttle Each

5m+10m+15m Partner Carry Shuttle

___________________

5/10/15

Sync Toes To Bar Pull Ups

S2OH 70/45

Sync Bar Facing Burpee

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5m+10m+15m Partner Carry Shuttle

5m+10m+15m Shuttle Each

INTERMEDIATE

FINAL- (Top 5 Teams)

"The Carry On”

5m+10m+15m Shuttle Each

5m+10m+15m Partner Wheel Barrow

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5/10/15

Sync Toes To Bar/Toes To Bar  

S2OH 50/35kg

Sync Bar Facing Burpee

___________________

5m+10m+15m Partner Wheel Barrow

5m+10m+15m Shuttle Each

BEGINNER

FINAL- (Top 5 Teams)-

"The Carry On”

5m+10m+15m Shuttle Each

5m+10m+15m Broad Jump Shuttles

___________________

5/10/15

Sync Knees to Chest

S2OH 40/25

Sync Bar Facing Burpee

___________________

5m+10m+15m Broad Jump Shuttles

5m+10m+15m Shuttle Each

FLOW- On Go, Partner one completes 5/10/15m shuttle sprints then tags partner 2 who completes them. Then Partners will complete 5/10/15m carry/wheel barrow before moving onto 5/10/15 reps of Sync Toes to bar variation, S2OH and Sync Bar Facing Burpees. Once complete partners will exit the workout the same way they came in. Score- time taken when Partner 2 complete last shuttle sprint.  

Flow- On go, Partner 1 has 15 sec to complete the required reps on prescribed bag. On the next 15 sec interval, Partner 2 will complete the required reps on prescribed bag. After 4 intervals each, both partners will move to next bag and follow this flow. You are eliminated if you cannot complete the required reps in the 15 seconds window. After the 4 weight increases, both partners will have 2 mins to accumulate as many reps as possible on their heaviest successful bag. 1 combined score

Every 15 sec x 4 intervals on each weight (per partner)

ADVANCED

4 x Sand Bag to Shoulder 35/27kg

3 x Sand Bag to Shoulder 45/35kg

2 x Sand Bag to Shoulder 65/45kg

1 x Sand Bag to Shoulder 90/65kg

*max sandbag to shoulder in 2 mins at your highest successful weight

INTERMEDIATE

4 x Sand Bag to Shoulder 27/20kg

3 x Sand Bag to Shoulder 35/27kg

2 x Sand Bag to Shoulder 45/35kg

1 x Sand Bag to Shoulder 65/45kg

*max sandbag to shoulder in 2 mins at your highest successful weight

BEGINNER

4 x Sand Bag to Shoulder 20/10kg

3 x Sand Bag to Shoulder 27/20kg

2 x Sand Bag to Shoulder 35/27kg

1 x Sand Bag to Shoulder 45/35kg

*max sandbag to shoulder in 2 mins at your highest successful weight

ADVANCED

 AMRAP IN 12 MINUTES

Part A)- Round For Round (6 mins)

Farmers Carry Obstacle Shuttle

1 Clean 80/55kg

Handstand Walk Shuttle

1 Clean 80/55kg

Part B- at 6 mins AMRAP of

8/6 Cal Ski

1 Rope Climb

8 KB Weighted Pistols 16/12kg

*RC increase by 1 each round

*once Part B starts, partners can swap as they feel.

INTERMEDIATE

AMRAP IN 12 MINUTES

Part A)- Round For Round (6 mins)

Farmers Carry Obstacle Shuttle

1 Clean 60/40kg

Crocodile Walk Shuttle

1 Clean 60/40kg

Part B- at 6 mins AMRAP of

8/6 Cal Ski

1 Rope Climb

8 KB Weighted Reverse Lunges 16/12kg

*RC increase by 1 each round

*once Part B starts, partners can swap as they feel.

BEGINNER

AMRAP IN 12 MINUTES

Part A)- Round For Round (6 mins)

Farmers Carry Obstacle Shuttle

1 Clean 50/30kg

Bear Crawl Shuttle

1 Clean 50/30kg

Part B- at 6 mins AMRAP of

8/6 Cal Ski

8 Plate G2OH

8 Reverse Lunges

*once Part B starts, partners can swap as they feel.

Flow- Both Partners start on Part A. On GO, partner 1 will complete 1 full round before tagging in partner 2, who will complete 1 full round. Teams will work in this fashion until the 6 min mark. At 6 mins one partner will move to Part B and start the AMRAP. Both AMRAP A & B will run until 12 mins. Partners can swap AMRAPS at any time. 2 scores= total Rounds and reps for A & Total rounds and reps for B.

ADVANCED

 AMRAP IN 12 MINUTES

Part A)- Round For Round (6 mins)

Farmers Carry Obstacle Shuttle

1 Clean 80/55kg

Handstand Walk Shuttle

1 Clean 80/55kg

Part B- at 6 mins AMRAP of

8/6 Cal Ski

1 Rope Climb

8 KB Weighted Pistols 16/12kg

*RC increase by 1 each round

*once Part B starts, partners can swap as they feel.

INTERMEDIATE

AMRAP IN 12 MINUTES

Part A)- Round For Round (6 mins)

Farmers Carry Obstacle Shuttle

1 Clean 60/40kg

Crocodile Walk Shuttle

1 Clean 60/40kg

Part B- at 6 mins AMRAP of

8/6 Cal Ski

1 Rope Climb

8 KB Weighted Reverse Lunges 16/12kg

*RC increase by 1 each round

*once Part B starts, partners can swap as they feel.

BEGINNER

AMRAP IN 12 MINUTES

Part A)- Round For Round (6 mins)

Farmers Carry Obstacle Shuttle

1 Clean 50/30kg

Bear Crawl Shuttle

1 Clean 50/30kg

Part B- at 6 mins AMRAP of

8/6 Cal Ski

8 Plate G2OH

8 Reverse Lunges

*once Part B starts, partners can swap as they feel.

Flow- Both Partners start on Part A. On GO, partner 1 will complete 1 full round before tagging in partner 2, who will complete 1 full round. Teams will work in this fashion until the 6 min mark. At 6 mins one partner will move to Part B and start the AMRAP. Both AMRAP A & B will run until 12 mins. Partners can swap AMRAPS at any time. 2 scores= total Rounds and reps for A & Total rounds and reps for B.

EVENT 3- “Hey Buddy”

ADVANCED  

"FOR TIME”

80/60 Cal Assault Bike

40 North/South Deadlifts 120/85kg

30 Bar Muscle Ups

*9 min Cap

INTERMEDIATE

"FOR TIME”

60/45 Cal Assault Bike

40 North/South Deadlifts 90/65kg

30 Chest To Bar Pull Ups/ Pull Ups

*9 min Cap

BEGINNER

"FOR TIME”

50/40 Cal Assault Bike

40 North/South Deadlifts 70/50 kg

30 Ring Rows

*9 min Cap 

Flow-Both Partners start behind bike. On Go, one partner gets on bike and starts accumulating calories, partners can swap at anytime. Once calories are done, both partners will move to the deadlifts and start accumulating reps. Once they are finished, both partners will move to the bar and complete required reps of BMU’s, C2B Pull Ups, Pull Ups or ring rows. Score- Time to complete workout.