4x4 Grand Slam
About This Competition
Welcome to 4x4 Grand Slam!
The fitness event will have teams of 4 battling it out on the 1st March, 2020 at Gener8 Fitness.
Teams are 2 males and 2 female in either Rx, Intermediate, Beginner, Master Rx, Masters Intermediate and Masters Beginner categories.
This will be a epic day of fun, challenging workouts inside an electric atmosphere!
Grab 3 friends and be a part of the FIRST 4x4 Grand Slam- you do not want to miss this event.
If you have any questions, please reach out to 4x4grandslam@gmail.com for assistance.
See you there.
Jamie and Craig
Source: Strongest Compete
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Workouts
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Rx and Masters Rx
MF Pair 1 complete
20,16, 12, 8, 4
Synchro Single arm DB Thruster 30/22.5kg
10, 8, 6, 4, 2
Synchro Bar Muscle Ups
Then MF Pair 2 complete
2, 4, 6, 8, 10
Synchro Bar Muscle Ups
4, 8, 12, 16, 20
Synchro Single arm DB Thruster 30/22.5kg
Intermediate and Masters Intermediate
MF Pair 1 complete
20,16, 12, 8, 4
Synchro Single arm DB Thruster 22.5/15kg
10, 8, 6, 4, 2
Synchro Chest To Bar Pull-ups
Then MF Pair 2 complete
2, 4, 6, 8, 10
Synchro Chest To Bar Pull-ups
4, 8, 12, 16, 20
Synchro Single arm DB Thruster 22.5/15kg
Beginner and Masters Beginner
MF Pair 1 complete
20,16, 12, 8, 4
Synchro Single arm DB Thruster 15/10kg
10, 8, 6, 4, 2
Pull-ups
Then MF Pair 2 complete
2, 4, 6, 8, 10
Pull-ups
4, 8, 12, 16, 20
Synchro Single arm DB Thruster 15/10kg
Double Banger
For Time
Rx and MRx
MM pair
40 box jump over 30”
30 partnered deadlifts 200kg
20 strict handstand push-ups
30 partnered deadlifts
40 box jump overs 30”
Then
FF pair
40 box jump overs 24”
30 partnered deadlifts 160kg
20 strict handstand push-ups
30 partnered deadlifts
40 box jump overs 24”
Int and MInt
MM pair
40 box jump over 24”
30 partnered deadlifts 180kg
20 kipping handstand push-ups
30 partnered deadlifts
40 box jump overs 24”
Then
FF pair
40 box jump overs 20”
30 partnered deadlifts 140kg
20 kipping handstand push-ups
30 partnered deadlifts
40 box jump overs 20”
Beginner and MBeginner
MM pair
40 box jump or step over 30”
30 partnered deadlifts 140kg
20 push-ups
30 partnered deadlifts
40 box jump or step overs 20”
Then
FF pair
40 box jump or step overs 20”
30 partnered deadlifts 100kg
20 push-ups
30 partnered deadlifts
40 box jump or step overs 20”
Time is called once the FF pair complete all reps and are back in the start finish line.
Follow The Leader
On 3,2,1, Go M1 will ROW their required calories. Once calories are complete M1 will move to the BIKE and begin the required BIKE calories. At this point M2 will move forward and begin their required ROW calories.
Once M1 had completed their BIKE calories they will move onto their 400m RUN. As soon as M1 has begun running AND M2 has moved to the BIKE then F1 will move forward and begin their ROW calories.
Once M1 has completed their RUN, M2 has begun their RUN and F1 has begun their BIKE calories F2 will begin their ROW calories.
This format continues until F2 completes their 400m run when time will be called.
Rx and Masters Rx
Row 50/40cals
Bike 40/30cal
Intermediate and Masters Intermediate
Row 40/30cals
Bike 30/20cals
Beginner and Masters Beginner
Row 30/20cals
Bike 20/10cals
THE POST OFFICE
In a relay style, P1 does 9 deadball over the shoulder reps. Then moves to the next ball and does 6 reps. Then to the final ball for 3 reps. After the final reps they run back and tag P2 in.
Time will be called after P4 completes all reps and is back in the start/finish zone.
Rx and Masters Rx
Ball 1- 55/35kg
Ball 2- 65/45kg
Ball 3- 75/55kg
Intermediate and Masters Intermediate
Ball 1- 35/25kg
Ball 2- 45/35kg
Ball 3- 55/45kg
Beginner and Masters Beginner
Ball 1- 25/15kg
Ball 2- 35/25kg
Ball 3- 45/35kg
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Event Details
Closes: Feb 15, 2020
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