Kootenay Cup presents Underground Fitness Team Competition

Event 3…Bar Hop

There is a 22 min time cap on this workout. Intermediate athletes will start first and be given a 12 min window to complete their workout. If they manage to beat the time cap they will earn extra time for their Rx teammates to complete their workout. The standard for jumping pull-ups will follow Open 20.5 scaled standards The score on this workout will be time completed or reps completed within the time cap of 22 minutes. Intermediate atletes will share one plyp box as will Rx athletes. 

10 Min Time Cap 

RX

30 Box Jump Overs  / 30 T2B

30 Box Jump Overs  / 30 pull-ups

30 Box Jump Overs  /  30 C2B

30 Box Jump Overs / 30 Bar Muscle Ups

Box…m30”/w24” 

10 Min Time Cap 

Intermediate

30 Box Jump Overs / 30 Toes to Hips or Higher 

30 Box Jump Overs  / 30 Jumping Pull-ups (6” from head to bar)

30 Box Jump Overs  /  30 T2B

30 Box Jump Overs / 30 Pull-ups

Box m24’’/w20’’

Each team member must choose between the 4 designated lifts. Deadlift, Front Squat, Bench Press, and Strict Press. Athletes will be given 8 min to work up to starting weight on their chosen lift. Once the build up time has elapsed the workout will start. Each lift will consist of 3 unbroken reps which means touch and go reps on the deadlifts and no re-racking on the bench, strict press, or front squat. This workout will be an on the 3 minute x 3 rounds so athletes will get 3 attempt to go for max leading within a 3 minute window. All 3 lifts must be completed to get credit for the load being lifted. Only one attempt every 3 minutes is allowed. Upon completion of the event the score will be the heaviest successful weight achieved by all team mates added up for a total. The team with the heaviest total wins!

This is a team relay sprint workout with a 12 min total time cap. Each Atlete will complete a fill round before the next athlete can go. The order the teams will complete this workout are: 

Rx Male

Rx Female

Intermediate Male

Intermediate Female

Rx and intermediate athletes have their own version of this workout which is:

 RX

36 Double Unders

2 Rope climbs

12 foot handstand walk (-or- 2 Plank Box Walk Arounds)

12 OHS ( 75/55 )

12/8 Cal Echo bike (Male/Female)

Intermediate

24 Double Unders

1 Rope climbs

1 Plank Box Walk Around

8 OHS ( 75/55 )

8/6 Cal Echo bike (Male/Female)

Event 4 ….Team Kalsu 

This workout will follow the format of “Kalsu” which is an on the minute format. Each minute will start off with all 4 team members completing 5 synchro single arm devils press. Synchro in this movement will mean all team members must show full lockout overhead before going into the next rep. All team members must stay locked out over head until the slowest teammate gets lockout of their dumbbell. After all 5 sychro Devils Press are completed one team member with complete as many thrusters as possible in the time remaining within that minute. Each member of the team must take turns doing the thrusters and a specific order chosen by the teams must be followed to the completion of the workout. The workout is scored by the time taken to complete 100 thrusters or the number of thrusters completed within the 12 min time Cap. 

100 Thrusters For Time (12 Min Time Cap)

EMOTM  

5 Synchro Single Arm Devils Press

Max Barbell Thrusters in Time Remaining 

RX / Intermediate Barbell - 115/75

RX Dumbbell 50/35… Intermediate Dumbbell 40/25

The Upside Down 

Rx athletes will be pared together as will Intermediate athletes. Each pairing will get 12 min to go for as many reps as possible after the buy in movements of lateral burpees over the rower and a 15 calorie row.

This is a you go I go format so Partner A gets 3 min to do the burpees and rowing followed by max wall walks. Partner B is on the Rower and ready to go directly after Partner A’s 3 min is up. After both partners have completed the wall walk rounds the same format continues for the HSPU’s. Wall walk standards are the same as Open workout 22.1. Intermediate and Rx will follow these standards. The HSPU Standard will be the same as 2022 Open quarterfinals with no deficit. 

Intermediate Athletes 

In 3 MIn 

10 Lateral Burpees over rower

15 Calorie Row 

Max Rep Wall Walk (inside line 10’’ ,outside line 60’’M 55’F)

In 3 MIn 

10 Lateral Burpees over rower

15 Calorie Row 

Max Rep Elevated HSPU 

Rx Athletes

In 3 MIn 

10 Lateral Burpees over Barbell

15 Calorie Row 

Max Rep Wall Walk (inside line 10’’ ,outside line 60’’M 55’F)

In 3 Min 

10 Lateral Burpees over rower

15 Calorie Row 

Max HSPU