FOURTRESS - Sydney

15min AMRAP

16 X 10m Shuttle Runs (2 Athletes)

12 Sync Lateral Burpee Over Bar/DB (3 Athletes)

8 Sync Snatches (4 Athletes) *2 x Barbells and 2 x dumbbells

RX: Barbells - 60/40kg, DB's - 30/22.5kg

Intermediate: Barbells - 50/35kg, DB's - 22.5/15kg

Beginners: Barbells - 40/30kg, DB's - 15/10kg

Novice: Barbells - 30/25kg, DB's - 15/10kg

**Note**

- Shuttle Runs - Any 2 athletes working with 2 resting. 

- Sync Burpees - Any 3 athletes working with 1 resting. 

- Sync Snatches - ALL 4 athletes working with 2 barbells and 2 single db’s. 

Sprint Relay - 8min Cap

RX / Int: Box Height - 24/20" (Clear the box allowed)

Beg: Box Height - 24/20" (option to step over allowed)

Nov: Box Height - 20"/20" (option to jump allowed)

1 second per rep penalty if workout not completed in the time cap.

RX - PART A

FOR TIME -11mins Cap

12m Handstand Walk (2 athletes indian file)

50 Sync Deadlifts (2 athletes)

12m Handstand Walk (2 athletes indian file)

40 Sync Hang Power Cleans (2 athlete)

12m Handstand Walk (2 athletes indian file)

30 Sync Front Squats (2 athletes)

12m Handstand Walk (2 athletes indian file)

20 Sync Thrusters (2 athletes)

12m Handstand Walk (2 athletes indian file)

NOTE:

*2 x Barbells - 60/40kg

HS Walk: 2 athletes 6m up and 6m back indian file

HS WALK must be UNBROKEN

*If you finish before the time you can load your bar for Part B

INTERMEDIATE - PART A

FOR TIME -11mins Cap

12m Handstand Walk (1 Athlete)

50 Sync Deadlifts (2 athletes)

12m Handstand Walk (1 Athlete)

40 Sync Hang Power Cleans (2 athlete)

12m Handstand Walk (1 Athlete)

30 Sync Front Squats (2 athletes)

12m Handstand Walk (1 Athlete)

20 Sync Thrusters (2 athletes)

12m Handstand Walk (1 Athlete)

Note:

*2 x Barbells - 50/35kg

*Handstand walk - 6m out and 6m back (12m)

*Handstand Walk NO MINIMUM REQUIREMENT

BEGINNERS - PART A

FOR TIME -11mins Cap

12m Wheelbarrow Walk (2 athletes)

50 Sync Deadlifts (2 athletes)

12m Wheelbarrow Walk (2 athletes)

40 Sync Hang Power Cleans (2 athlete)

12m Wheelbarrow Walk (2 athletes)

30 Sync Front Squats (2 athletes)

12m Wheelbarrow Walk (2 athletes)

20 Sync Thrusters (2 athletes)

12m Wheelbarrow Walk (2 athletes)

Note:

*2 x Barbells - 40/30kg

*Wheelbarrow - 6m out and 6m back (12m)

*Wheelbarrow at the shoulders

NOVICE - PART A

FOR TIME -11:00

12m Wheelbarrow Walk (2 athletes)

50 Sync Deadlifts (2 athletes)

12m Wheelbarrow Walk (2 athletes)

40 Sync Hang Power Cleans (2 athlete)

12m Wheelbarrow Walk (2 athletes)

30 Sync Front Squats (2 athletes)

12m Wheelbarrow Walk (2 athletes)

20 Sync Thrusters (2 athletes)

12m Wheelbarrow Walk (2 athletes)

Note:

*2 x Barbells - 30/25kg

*Wheelbarrow - 6m out and 6m back (12m)

*Wheelbarrow at the hips

*If you finish before the time cap you can load your bar for Part B
 

EVENT 3 - PART B

in 6mins establish a heavy complex of:

1 Clean

1 Hang Clean

1 Front Squat

Note:

*Score is total load lifted by all 4 athletes

*Clean and Hang Clean can be a power or squat*

RX -EVENT 4 

5-10-15-20-25…

Sync Toes to Bar (2 Athletes)

Worm Thrusters (2 Athletes)

*20 Drag Rope Double Unders (shared) after every thruster set

Note:

2 Person Worm 62kgs for all divisions

*Worm must be off the floor for entire workout

*5 sync burpee penalty (4 athletes) if worm touches the floor

*Drag ropes:  Red for Males , Yellow for Females

INTERMEDIATE - EVENT 4 

AMRAP 10mins

5-10-15-20-25…

Sync Toes to Bar (2 Athlete)

Worm Thrusters (2 Athletes)

*10 Drag Rope Double Unders (shared) after every thruster set

Note:

2 Person Worm 62kgs for all divisions

*Worm must be off the floor for entire workout

*5 sync burpee penalty (4 athletes) if worm touches the floor

*Red drag rope males, Yellow drag rope females

BEGINNERS - EVENT 4 

AMRAP 10mins

5-10-15-20-25…

Toes to Bar (1 Athlete)

Worm Thrusters  (2 Athletes)**

*20 Drag Rope Single Unders (shared) after every thruster set

Note:

Worm Thrusters for Males, Worm Squats for Females

2 Person Worm 62kgs for all divisions

*Worm must be off the floor for entire workout

*5 sync burpee penalty (4 athletes) if worm touches the floor

*Drag ropes:  Red for Males , Yellow for Females

NOVICE - EVENT 4 

AMRAP 10:00

5-10-15-20-25…

Hanging Leg Raises (Shared)

Worm Squats (2 Athletes)

*20 Drag Rope Single Unders (shared) after every thruster set

Note:

*2 person worm 62kgs for all divisions

*Worm must be off the floor for entire workout

*5 sync burpee penalty (4 athletes) if worm touches the floor

*Red drag rope males, Yellow drag rope females