Ascension Power Hour
About This Competition
Ascension Power Hour
- 4 Workouts
- 1 hour
- 2 More chances to make it to the live finals
This is a mixed pairs (M/F) power session. Your slot will allocate you to an hour in the gym to complete 4 workouts as a pair; 10 minutes work - 5 minutes rest.
You will be allocated a starting timeslot 1 week prior to the event. Please arrive 15 mins before your timeslot to ensure you have enough time to warm up.
STANDARDS
RX - 22.5/15kg DB; 20/12kg KB; 60/40kg sandbag weights; Box Jump Overs; Burpee Pull-up
SC - 15/10kg DB; 16/8kg KB; 30/20kg sandbag weights; Box Step Overs; Burpee
PLEASE NOTE
£30 entry fee per pair - this is a non refundable entry fee.
***We will be hosting 3 Power Hour events across the year. The top 5 pairs from each event will be invited back to an all out explosive LIVE FINAL at the end of the year.
Source: Competition Corner
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Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Team Hill | 8 |
| 2 | Andrew and Amy | 10 |
| 3 | RDSquared | 11 |
| 4 | JD | 14 |
| 5 | Phoebe & Ben | 19 |
Workouts
150 Synchro Wall Balls
( RX 6kg or Sc 3kg)
150 Calorie Row
This can be partitioned however you like
AMRAP:
10-20-30-40-50-…
DB hang Snatches synchro
(Rx22.5 / 15 or Sc 15/10)
2 Length of burpee broad jumps
*whoever starts a length has to finish the length of burpee broad jumps”
RX
AMRAP
30 Box Jumps
30 Dbl KB Thrusters (16/12)
30 cal Ski
SC
AMRAP
30 Box Step Ups
30 Dbl KB Thrusters (12/8)
30 cal Ski
Amrap
6 x 5m Shuttle Runs
9 synchro plate GTOH
(Rx 20/15 or Sc 15/10)
12 synchro sit ups
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Event Details
Closes: Oct 28, 2023
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