NFG FitGames South

0-7 Mins

• 20 x Burpees over box followed by Max Calorie on Rower

7-14 Mins

• 20 x Burpees over box followed by Max Calorie on Ski-Erg

14-21 Mins

• 20 x Burpees over box followed by Max Calorie on Assault Bike

A SANDBAG MUST BE HELD BY THE TEAM (1 MEMBER AT A TIME) WHENEVER THEY ARE WORKING ON THE RUNNER, SKI-ERG OR BIKE.

SCORE = CALORIES BURNT ON ROWER + CALORIES BURNT ON SKI-ERG + CALORIES BURNT ON ASSAULT BIKE

Penalty of -10 calories every time the sandbag touches the ground during the calorie burning elements of the workout!

Elite Males - 24" Box, 50kg Sandbag

Elite Females - 20" Box, 40kg Sandbag

Open Males - 20" Box, 40kg Sandbag

Open Females - 20" Box, 30kg Sandbag

Novo All - 20" Box, 30kg Sandbag

Lift 1 - 100 x Synchro Deadlifts

• Each team member must go twice over the NFG wall every time they tag out of lift
• Every team member must complete at least 1 x deadlift
• Elites: Males @ 140kg, Females @ 80kg
• Open: Males @ 110kg, Females @ 60kg
• Novo: Males @ 70kg, Females @ 45kg

Lift 2 - 100 x Cleans (Novo - KB Goblet Squats) - YGIG Style

• Each team member must complete 5 x burpees every time they tag out of lift
• Team members must rotate in and out of the cleans in order.
• Elites: Males @ 80kg, Females @ 50kg
• Open: Males @ 65kg, Females @ 40kg
• Novo: Males @ 28kg KB, Females @ 20kg KB

Lift 3 - 100 x Shoulder to Overhead (Novo - Plate Ground to Overhead) - YGIG Style

• Each team member can only complete a maximum of 5 reps each set
• Team members must rotate in and out of the STOH/PGTOH in order.
• Elites: Males @ 60kg BB, Females @ 40kg BB
• Open: Males @ 50kg BB, Females @ 30kg BB
• Novo: Males @ 20kg Plate, Females @ 15kg Plate

SCORE = Time taken to complete workout

0-5 Mins

• Team Member 1 must complete the below in Indian File, whilst Team Member 2 starts burning calories on the ski-erg:
• 10 x Sandbag GTOS
• 15 x Sandbag Squats
• 20 x Sandbag Reverse Lunges
• Once Team member 1 completes the above, Team Member 2 must complete the same Sandbag reps whist Team Member 1 takes over on the ski-erg.
• Once Team Member 2 finishes with the Sandbag he/she will join Team Member 1 to achieve max calorie burn on Ski-Erg for the remaining time.

5-10 Mins

• Team Member 3 must complete the below in Indian File, whilst Team Member 4 starts burning calories on the ski-erg:
• 10 x Sandbag GTOS
• 15 x Sandbag Squats
• 20 x Sandbag Reverse Lunges
• Once Team member 3 completes the above, Team Member 4 must complete the same Sandbag reps whist Team Member 3 takes over on the ski-erg.
• Once Team Member 4 finishes with the Sandbag he/she will join Team Member 3 to achieve max calorie burn on Ski-Erg for the remaining time.

Elites - Males @ 50kg Sandbag, Females @ 40kg Sandbag

Open- Males @ 40kg Sandbag, Females @ 30kg Sandbag

Novo - Males @ 30kg Sandbag, Females @ 20kg Sandbag

10-15 Mins - Team Members 1 & 2 to complete carry shuttle and must complete required exercises at either end of the shuttle.

15-20 Mins - Team Members 3 & 4 to complete carry shuttle and must complete required exercises at either end of the shuttle.

Required Exercises:

Elites - 70kg Worm Carry, 5 x Worm Cleans, 10 x Worm Squats

Open - 70kg Worm Carry, 5 x Synchro Up Downs, 10 x Worm Squats

Novo - 30kg Sandbag Carry, 5 x Synchro Up Downs, 10 x Synchro Squats

SCORE = CALORIES BURNT ON SKI-ERGS + TOTAL WORM/SYNCHRO REPS

Complete as many rounds as possible as a team of the following in order with one team member working at a time (except for the synchro burpees):

Elite:

• 10 x Synchro Burpee to Target 
• 20 x Toes To Bar 
• 30 x Wall Balls (9kg Male, 6kg Female)
• 500m Row

• Every 4 mins starting at 0 one team member must complete 10 x BB Thrusters (Males @ 50kg, Females @ 40kg)

Open:

• 10 x Synchro Burpee to Target 
• 20 x Knees to Elbow
• 30 x Wall Balls (9kg Male, 6kg Female)
• 500m Row

• Every 4 mins starting at 0 one team member must complete 10 x BB Thrusters (Males @ 40kg, Females @ 30kg)

Novo:

• 10 x Synchro Burpee to Target 
• 20 x Synchro Butterfly Sit-Ups
• 30 x Synchro Air Squats
• 500m Row

• Every 4 mins starting at 0 one team member must complete 10 x BB Thrusters (All @ 20kg)

SCORE = NUMBER OF ROUNDS COMPLETED AS A TEAM