Home Alone 3
About This Competition
We're BACK! Say hello to 'Home Alone 3'
A 5 week online competition to get you off the sofa & competing at home AGAIN.
- 1 workout per week
- No equipment needed
Emma McQuaid is back to help prove you can train at home with 5 completely new workouts.
HAVE NO FEAR - we're switching it up, so it you have a fear of burpees & push ups from The Home Alone in 2020, it'll be completely different this time out.
Whether it’s your home gym, garage, garden or living room – any location will do!
WORKOUTS RELEASE DATES
There will be 5 workouts spread over 5 weeks.
Workout 1 - Monday 18th Jan, 8am GMT
Submission deadline - Sunday 24th Jan, 10pm GMT
Workout 2 - Monday 25th Jan, 8am GMT
Submission deadline - Sunday 31st Jan, 10pm GMT
Workout 3, 4 & 5
Submission deadline - Sunday 21st Feb, 11.59pm GMT
DIVISIONS
To make it as simple as possible, there will just be Male & Female Divisions.
To reiterate; workouts are not technical and can be done by literally any level of athlete.
PRIZES
As it's a free competition that is available globally, the winner will purely get bragging rights for "Fittest at Home 2021"
WORKOUT STANDARDS
Each workout will have a video guide and required standards. Although all movements are very simple, they all require a standard. On review, we will check to ensure standards are met. On each workout submission, see "Standards" section and also the penalties for missing these.
ENTRY FEE
It's 100% FREE!
REFUND POLICY
N/A
Source: Competition Corner
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Track Your PRsDivisions
Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | ALEX PEARSHOUSE | 29 |
| 2 | ALEXANDRE LACOFFE | 32 |
| 3 | DAVID MCAVELIA | 36 |
| 4 | Daniel Johnson | 42 |
| 5 | Huw Mars-Jones | 46 |
| # | Athlete | Points |
|---|---|---|
| 1 | Tara ohare | 8 |
| 2 | Elise Davis | 11 |
| 3 | Kiera Blunden | 41 |
| 4 | Nadine Herweg | 45 |
| 5 | Eimear Sheridan | 50 |
Workouts
Workout 1 is a scaled version of the Hero Workout Bert.
For time:
20 burpees
200-m run
30 push-ups
200-m run
40 walking lunges
200-m run
50 Air squats
200-m run
40 walking lunges
200-m run
30 push-ups
200-m run
20 burpees
The workout needs to be completed in this order. You cannot mix up exercises (e.g. You need to complete all 20 burpees before moving onto the 200m before completing 30 push ups and so on)
Workout 2 is "Descent of Doom"
For Time (Fastest is better):
50-40-30-20-10
Reverse Step Lunges
5-4-3-2-1
Wall Walks
Again, you'll need to complete a full round of 50 lunges and 5 Wall Walks before moving on to 40 lunges then 4 Wall Walks and so on.
See video for movement standards.
Workout 3 is "5k Time Trial"
For time, complete the following:
Run, walk or jog 5k (5,000m)
Nice and easy to understand.
We recommend using any free form of app (e.g. Nike+) or watch to track your time.
Scoring: fastest time = best score
Score deadline: Sunday 21st February 2021, 23:59 GMT.
Workout 4 is "Hop, Skip & Jump"
12 min AMRAP (As Many Reps As Possible):
- 50 Double-Unders*
- 20 Line Burpees
(Draw to 6inch apart lines)
If you can’t do Double-Unders:
- 100 Single Skips
- 20 Line Burpees
Watch video for full workout instructions
Workout 5 is "Home Murph" - an adaption of the CrossFit Hero workout Murph.
For Time:
1-mile Run
100 Burpees
200 Push-Ups
300 Air Squats
1-mile Run
No weighted vest
Media
Community
Event Details
Closes: Feb 21, 2021
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