Athletes will have 12 minutes to establish their 5-rep max (5RM) back squat and their 5-rep max shoulder-to-overhead (STOH). The focus is on strength, consistency, and control under load, with an emphasis on proper form and efficient barbell cycling.

5RM Back Squat: The athlete must unrack the barbell from a rack, perform five consecutive back squats to full depth (hip crease below knee), and return to a fully extended standing position after each rep.

5RM Shoulder-to-Overhead (STOH): After cleaning the barbell to the front rack, the athlete must complete five consecutive shoulder-to-overhead reps using any technique (strict press, push press, or jerk). The bar must be locked out overhead with feet together and arms fully extended after each rep.

Biggar Bash is a high intensity WOD where athletes will complete a series of barbell movements including both Thrusters and Deadlifts as well as incorporating both synchronised and individual reps of burpees.

2-4-6-8-10

Thrusters & Sync Burpees

-2 min rest-

20-16-12-8-4

Deadlift & Individual Burpee over bar

This workout is the most cardio heavy of the 3 stations we have at BFG.

It will consist of Ski Erg, Row Erg and some shuttle runs. Numbers will vary dependant on division but it will roughly look like;

x Number of rounds

x Cal Ski

20m Sync Shuttle Run

x Cal Row

40m Sync Shuttle Run

x Cal Ski

60m Sync Shuttle Run