SQ SUPER SERIES INTERMEDIATE PAIRS
About This Competition
Same Sex INTERMEDIATE Pairs Competition
- £40 / team (just £20 each)
- 4 Workouts
- 1 Final
- Varying intensities and disciplines will be tested across the 4 workouts.
- Testing endurance, weightlifting and gymnastics (intermediate/scaled standards).
- Overall Event Prizes awarded to podium finishers for each category (male and female) for the day.
*A total of 16 Female Teams and 16 Male Teams are available.
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MOVEMENT STANDARDS Pre-requisites;
*this isn’t to say all these movements will be in the competition
JUMPING PULL UPS
JUMPING C2B *ONE athlete only
PULL UPS *ONE athlete only
WALL WALK *Half distance alternative
HAND RELEASE PUSH UPS
HANGING KNEE RASIES
HANGING LEG RAISES *ONE athlete only
SINGLE UNDERS
BOX JUMP *ONE athlete only
BURPEE BOX STEP OVERS
SINGLE KB MOVEMENT @ 20/12kg
SINGLE DB MOVEMENTS @ 15/10KG *ONE athlete only; 22.5/15kg
DB FR WALKING LUNGES (2 x 15/10KG)
BARBELL CYCLING 35-43/20-30kg (including snatch)
DEADLIFT 80/50KG
WALL BALLS 9/6kg
*all athletes should be able to run
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Come and be a part of the Southern Quarter experience. Bring your family and friends as our facilitity has a lot on offer outside of it's top of the range gym facility, with a cafe upstairs offering great coffee, shakes and a selection of lunch snacks (incl. bagels and sandwhiches and more) and homemade bakes.
*Dogs are welcome in the cafe but not on the gym floor.
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Volunteering Opportunities for Judging
If you would like to be a part of the day without competiting and would love to get involved with judging for the day, please email;
info@southernquarter.com
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Workouts
Buy in; 20 Sync SA DB Thrusters 1 x (M) 15 / (F) 10kg
20m FR Walking Lunges 2 x 15/10kg
1 Person: 20 Knee Raises
20m Sync SA FR Walking Lunges 1 x 15/10kg
1 Person: 20 Straight Leg Raises
20m Sync Walking Lunges 1 x 15/10kg
1 Person: 20 Knee Raises
20m FR Walking Lunges 2 x 15/10kg
*time recorded
Buy Out; 20 Sync SA DB Thrusters
FT
4 ROUNDS
20 Sync Partner DLs 1 x BB
10 Sync Alt. DBS 15 + 10kg
(8min TC)
*athletes change their BB Load*
Round 1: 55kg
Round 2: 65kg
Round 3: 75kg
Round 4: 85kg
-Rest 1 min-
On 9mins
In 2 mins;
*choose your load*
Max Reps x Load PS
On 9mins
In 2 mins;
*choose your load*
Max Reps x Load PS
In 5 mins
Max Cals Ski
*Every switch;
5 Sync Down Ups
PART B
On 11mins;
In 5 mins
Max Cals C2
*Every switch;
5 Sync Down Ups
E4mins x 3
(M) 18 / (F) 14 Cal ECHO *EACH
14 BBxJOs 20”
In remaining time;
1 Point; Jumping Pull Ups
3 Points: Jumping C2B
5 Points; Pull Ups
In 5 mins
Max Cals C2
*Every switch;
5 Sync Down Ups
PART B
On 11mins;
In 5 mins
Max Cals Ski
*Every switch;
5 Sync Down Ups
On 5mins;
1km Partner
*Time to complete run
FT
4 ROUNDS
20 Sync Partner DLs 1 x BB
10 Sync SA Alt. KB Snatch 12 + 16kg
(8min TC)
*athletes change their BB Load*
Round 1: 80kg
Round 2: 90kg
Round 3: 100kg
Round 4: 120kg
-Rest 1 min-
On 9mins
In 2 mins;
*choose your load*
Max Reps x Load PS
Media
Community
Event Details
Closes: Jan 18, 2025
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