Outtrain at Perpetua Dublin

Stage 1. 

5min Team Assault bike max cals with RPM above 60 

If RPM drops you have 10sec to swap athlete out. 

3 Athelets are in farmers hold when not on the bike

Stage 2. 

5mins AMRAP working in pairs YGIG (you go I go)

10x Box Jump burpee 

10x DB step up 

10x Wallball sit up over box 

Scored on reps 

Stage 3. 

10 mins Continuing bike with - 

AMRAP  

10x Synchro DB snatch 

10x synchro down up 

10x synchro DB Thruster

Scored on full rounds & cals

2 scores part 1 is AMRAP rounds for stages 2 and 3

Part B is cals on the bike for stages 1 and 3

Stage 1

While the bike is in motion the remaing 3 atheletes should be in a farmers hold. If dropped the bike has to stop.

Bike can only move when all weights are off the floor.

Farmer hold weight is 2 x 12kg and 20kg x 2

Athletes can rotate in any order on the bike

scored on cals gained in 5 minutes

Stage 2

All athletes have to take part however you can pair however you choose and swap at the end of any section when you want.

Box jump burpee- Chest must touch the floor and 2 feet land on the box. 1 athelete either side of the bog , you go I go.

DB Step up, Hold DBs how you choose but 2 feet must touch the box and ground on both sides.

Dumbells weight 12kg and 20kg x 2

Wall ball sit up over the box - Wall ball relaeased at the top of the sit up and thrown across to the athlete the opposite side of the box.

Stage 3

All atheletes have to take part, with 1 always on the bike.

The athelete on the bike can swap only at the end of a section of the AMRAP (Section counts as the end of a full 10 reps)

DB Snatch, DB must hit the ground at bottom of snatch and full extension at top. Both heads of DB must touch the floor at bottom of the snatch. Single arm - Weights 12kg and 20kg

Downup chest to floor and full extension at the top.

DB Thruster - Hips below knees and arm fully extended. Single arm - Weghts 12kg and 20kg

Synchro throughout all movements

AMRAP

Scored 2 parts - total rounds part A

time taken to complete first 2 rounds part B

12 cals ski

20 A KB Swings -pair synchro 

12 cals ski

20 racked lunges -3 athletes synchro 

12 cals ski

20 KB hang clean and press - all athletes synchro 

AMRAP

Scored 2 parts - total rounds part A

time taken to complete first 2 rounds part B

12 cals ski

20 A KB Swings -pair synchro 

12 cals ski

20 racked lunges -3 athletes synchro 

12 cals ski

20 KB hang clean and press - all athletes synchro 

The final will be for the 3 teams that are at the top of the leaderboard at the end of the main 3 workouts.

For time fastest time wins.

Buy in - 

100x team wall balls Weight 6kg

Each athlete must complete 20reps before they can pass on upto 80 reps. Remaining 20 reps break up how you choose.

Stage 1. 

Synchro work all 4 athelets

20 DB snatch Single arm 12.5kg and 20kg

4x shuttle run (1 run each) - Length of workout area approx 15 metres - There and back is 1 shuttle)

20 down ups 

4x shuttle run 

Stage 2. 

BB pair synchro complex - In mixed pairs Weights 30kg / 40kg

5x Deadlift 

5x front squat 

5x push press 

Tag Pair 2 in. Each pair completes this just once.

Stage 3. 

Rower YGIG (You go I go)

2 rowers per team

Athlete must complete 200m in a YGIG style

Total of 1600m

Each time 200m is reached the rower will be re set before the next athlete starts their 200m

Judge will signal this.

Waterfall relay

Row for cals  

6 Devil press

6 Burpee to plate

onto Ski for time remaining - all 4 should meet at the Ski ergs by the end

On the buzzer Athlete 1 starts on the rower 

Athlete 2 starts on the Devil press. Athlete 3 starts Devil press when athlete 2 has reached the burpee to plate, Athlete 4 follows same pattern (waterfall formation) 

Athlete 1 is on rower from the start and only starts the Devil press once everyone else is at the ski erg 

4 minute round 

Rest 1 minute , repeat 

Repeat for 20 mins x 4 rounds

Score is combined cals on ski and row from all 4 rounds