The Smash Fitness League

"5OFT"

50 For Time

Males - 50 Calorie Ski Erg

Females - 50 Calorie Rower

3 Male Submissions Required

3 Female Submissions Required

All scores will need to be submitted alongside a video plus a screenshot of the workout summary so we can verify.

Closing Date: 3rd December

Ascending AMRAPs

1 Min Amrap 

Max Reps Synchro Plate GTOH All Athletes (10kg plates)

2 Min Amrap

Max Reps Box Jump Overs @ 20” Indian File Same Order All Athletes

3 Min Amrap

Max Reps Synchro Barbell GTOH M/F (30/50kg)

4 Mins Amrap

Max Cal Ski Erg

5 Min Amrap

Max Synchro Burpees (3 Athletes)

6 Min Amrap

Max Cal AirBike

7 Min Amrap

Max Synchro SA Devil Press M/F @ 15/22.5kg

8 Min Amrap

Max Cal Row

9 Min Amrap

Max Rounds of

9 Synchro SA DB Snatch M/F 15kg/22.5kg

9 Synchro SA DB Thrusters M/F 15kg/22.5kg

10 Mins To Complete

2km Ski, 2km Row & 100 Cals AirBike 

All Can Be Active Same Time

Once All Completed Remaining Time

Max Burpee Box Overs To Score 20” High Box

(Does Not Have To Be Indian File, Can Stay On AS Long As You Like/Can)

Rolling Clock of 55 Mins

As soon as one AMRAP ends the next one immediately begins. For example, as the clock goes from 0m59s to 1m you can drop the weight plates and the first athlete can begin the jumps straight away.

You can bring up to 6 team members for this workout but can opt to use less. A full team can be 3 males/3 females or 4 males/2 females.

Minimum requirement is 3 athletes and at least one of each sex.

Total Score will be the accumulative reps/calories achieved in every window.

This workout is a remote submission and it's simple…

1 Minute Maximum Box Jump Overs

Male 24" Box Height

Female 20" Box Height

Teams can submit up to 6 separate individual scores - 3 male/3 female.

Scores will be added together for a grand total.

Submissions via video so count can be verified.

Box facing or lateral jumps are both permitted.

Each rep must consist of a 2 footed take off and landing on the top surface of the box. Stepping down is permitted.

One submission per athlete.

Final video submissions by 6pm on Friday 29th October.

Happy Hopping

"Love You Strong Time"

This workout will be a 25 minute AMRAP split into 2 parts.

Squad of up to 4 team members can participate.

Teams must be represented by 2 male/2 female athletes.

Part A - STRONG LAP

As many reps as possible of the following sequence

2 x Lengths (24m) Prowler Push @ 100kg

4 x Tyre Flips @ 150kg

6 x D Ball Over Wall @ 30/50kg

8 x Partner Deadlifts @ 100kg (F/F) or 150kg (M/M)

10 x 2 Man Worm Thrusters @ 50kg

30 Reps Per Lap

Part B - Full Throttle

0-10 Mins Max Calories Bike Erg

10-20 Mins Max Calories Ski Erg

20-25 Mins Max Calories Air Runner

Total Score will be Part A Reps + Part B Cals

Parts A & B will run simultaneously so you must divide your team into sub groups.

Team members may switch from part A to part B and vice versa at any point.

Partner Deadlifts and Worm Thrusters must be performed with 2 athletes.

Tyre Flips can be performed solo or in a pair.

D Ball Over Wall and Prowler must be performed by one athlete at a time but lengths/reps can be split as long as clearly only one athlete working at once.

2 Male Athletes

AMRAP 40 Mins of

-20 Calorie Ski Erg

-20 Ground To Overhead @42.5kg

-20 Calorie Assault Bike

-20 Single Arm Alternating Dumbbell Snatch @22.5kg

-20 Box Jump Overs

E4MOM - 10 Synchro Burpees

*PLUS*

You are permitted to bring along 1 or 2 team mates from your team, male or female, they will be your 'Impact Subs'!

At any point during the 40 minutes you may sub out an athlete for a 5 minute period.

Please note, this can only be used once per athlete who begins the workout.

This means each athlete who begins the workout will perform a minimum of 35 minutes.

The same Impact Sub may be used twice to replace each athlete.

You must alert the judge in advance when the sub will be used.

Also note, the weights will remain at male standards so be wise when to play the option.

SCORE WILL BE TOTAL REPS ACHIEVED IN THE 40 MINUTES (Synchro Burpees Do NOT Count Towards The Total)

FOR TIME:

1 Male Athlete / 1 Female Athlete

Male Athlete Begins

1km Row

Rest Strict 90 Seconds

500m Row

Break 90 Seconds

Female Athlete Begins

800m Row

Rest Strict 90 Seconds

400m Row

Finished

Score will be total workout time including rest periods.

The details below in workout standards will explain how to set up your Concept 2 rower.

This workout can be performed remotely and video evidence submitted or you can arrange to visit Smash to perform onsite with a judge.

YOU HAVE UNTIL THURSDAY 30TH SEPTEMBER 6PM TO SUBMIT YOUR EFFORT

Please have your team captain send to James.

Email to james@smashfitness.co.uk

or

Whatsapp to 07843246671

The Smash League Pain Cave 

4 Athletes - 2 Male/2 Female

Female

24-18-12-6

Ski Cals

Thrusters @27.5kg

Burpee Box Over 20”

Male

27-21-15-9

Rower Cals

BB GTOH @42.5kg

Burpee Over Rower

Male/Female Pair

30-24-18-12

Assault Bike Calories

Synchro DB Alternating Snatch @22.5kg/15kg

Synchro American KB Swings @ 28kg/20kg

10-8-6-4

Synchro Burpees

Workout is for time.

A rolling clock will begin at athlete 1 and end after athletes 3&4.

First the solo female athlete will go. Once she has completed her final burpee box over and feet have contacted the ground the judge will indicate the solo male athlete may begin. 

Once he has completed his final rep of burpee over rower and his feet touch the ground the judge may signal the male/female paired athletes to begin. 

Workout time and final score will be logged once the pair complete the final rep of synchro burpees.

Time Cap 1 Hour.

The Christmas season will play havoc with many diaries so for this workout please organise with your team and make an appointment with James to attend Smash to perform your effort.

Deadline is Friday 17th December.