About This Competition
Get excited -
Fort Games CO-OP is coming to the Mid North Coast.
Same sex pairs competition.
This Event will run as a "Pick as you go Format"
Meaning - you don't have to stay in one level and you pick between Beginner, Intermidate and Advanced each workout.
It will be scored on a point system (Beginner x1, Intermidate x2, Advanced x3)
Perfect competition for your beginner athletes to more seasoned competitors.
Workouts will be released in the two weeks prior to the event date.
There is no refunds on tickets - however tickets can be transferrable.
Please e-mail any other questions you may have -
fortevolution@outlook.com
Player Level ---------
NORMAL
Run
Single under
Box Step up 20"
Air squat
Burpee
Hand release push up
Push up
Lunge
45deg ring row
Knee raise
Single DB snatch 15/10
Thruster 20/15
Slam Ball 15/10
Power clean 30/20
S2OH 30/20
HARD
Run
DOUBLE UNDER
Box JUMP 24/20"
DB GOBLET SQUAT 22.5/15
Burpee
2XAB MAT HSPU
PULL UP
T2B
Single DB snatch 22.5/15
Thruster 42.5/30
Slam Ball 20/15
Power clean 60/42.5
S2OH 60/42.5
EXPERT
Run
DOUBLE UNDER
Box JUMP 24/20"
PISTOL
Burpee
HSPU
BAR MUSCLE UP
T2B
Single DB snatch 22.5/15
Thruster 60/42.5
Slam Ball 20/15
Power clean 80/57.5
S2OH 80/57.5
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Fast and Furious | 543 |
| 2 | Rach & Laura | 532 |
| 3 | Chicken Giblets | 509 |
| 4 | Nic and Liz | 489 |
| 5 | Win or lose, we booze | 488 |
| # | Athlete | Points |
|---|---|---|
| 1 | Boats n Logs | 595 |
| 2 | Wingardium Cardiosa | 520 |
| 3 | Unlocked PC | 512 |
| 4 | THERE’S NOTHING LIKE YOUR FIRST TIME | 495 |
| 5 | cunny funts | 473 |
Workouts
Event 1 “Donkey Kong”
8 Min AMRAP - One Athlete to complete Snatches & Box jump overs, complete the squats together and then it's the opposite athletes turn to snatch & BJO.
Normal level ---- (1 point per rep)
12 Dumbbell Snatch 15/10
10 24”/20” Step Up
8 Air Squat (In-Sync)
Hard Level ---- (2 points per rep)
12 Dumbbell Snatch 22.5/15
10 Box Jump Overs 24”/20”
8 Dumbbell Goblet Squat 22.5/15 (In-Sync)
Expert Level ---- (3 points per rep)
12 Dumbbell Snatch 22.5/15
10 Box Jump Overs 24”/20”
8 Pistol (In-Sync)
-----------------------------------------------
Rest 2Min
INTO EVENT 2
ALL LEVELS
FOR TIME -
60 In-sync Burpee
ALL LEVELS -----
Event 3 “Mortal Kombat”
For Load
(Athletes heaviest complex weight combined.. for eg. Athlete 1 = 40kg, Athlete 2 = 55kg Total score = 95kg)
Clean + Hang Clean + 3 Front Squat
6Min c/o
(Complex must be completed unbroken - It can be a squat clean or a power clean.)
Straight into
EVENT 4
Event 4 “Flappy bird”
12Min AMRAP
LEVEL NORMAL ----
12 Hand Release KNEE Push Up (In-Sync)
8 Thrusters 20/15 (Break as Needed)
20 Singles ATHLETE 1
20 Singles ATHLETE 2
12 KNEE Push Up (In-Sync)
8 45 Degree Ring Row (Break as Needed)
20 Singles ATHLETE 1
20 SINGLES ATHLETE 2
LEVEL HARD ----
12 Push Up (In-Sync)
8 Thrusters 42.5/30 (Break as Needed)
20 Double Unders ATHLETE 1
20 Double Unders ATHLETE 2
12 2 X abmat Handstand Push Up (In-Sync)
8 Pull Up – (Break as Needed)
20 Double Unders ATHLETE 1
20 Double Unders ATHLETE 2
LEVEL EXPERT ----
12 Handstand Push Up (In-Sync)
8 Thrusters 60/42.5 (Break as Needed)
20 Double Unders (Unbroken) ATHLETE 1
20 Double Unders (Unbroken) ATHLETE 2
12 Strict Handstand Push Up (In-Sync)
8 Bar Muscle Up (Break as Needed)
20 Double Unders (Unbroken) ATHLETE 1
20 Double Unders (Unbroken) ATHLETE 2
For Time (18 minute c/o)
800m Slam Ball Carry 20/15
(1 slam ball between pair)
Remaining Time Into
Event 6
FOLLOWING ON FROM EVENT 5 -
IN TIME REMAINING (18MIN C/O)
NORMAL:
40m bodyweight walking lunge (20m each)
30 knee raises
20 power cleans 30/20kg
10 shoulder to overhead 30/20kg
20 power cleans 30/20kg
30 knee raises
40m bodyweight walking lunge (20m each)
max 10m slam ball carry shuttle run in time remaining 20/15kg
HARD:
40m kb goblet walking lunge 24/16 (20m each)
30 toe to bar
20 power cleans 60/42.5kg
10 shoulder to overhead 60/42.5kg
20 power cleans 60/42.5kg
30 toe to bar
40m kb goblet walking lunge 24/16 (20m each)
max 10m slam ball carry shuttle run in time remaining 20/15kg
EXPERT:
40m kb OVERHEAD walking lunge 24/16 (20m each)
30 toe to bar
20 power cleans 80/57.5kg
10 shoulder to overhead 80/57.5kg
20 power cleans 80/57.5kg
30 toe to bar
40m kb OVERHEAD walking lunge 24/16 (20m each)
max 10m slam ball carry shuttle run in time remaining 20/15kg
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Event Details
Closes: Oct 22, 2023
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