The Fittest 4

"THE DOLPHIN"

MM & FF Pairs - 2x 5:00 EMOM's

Minute 1: Max Cleans (shared)

Minute 2: Max Sync Bar Facing Burpees

Minute 3: Max Cleans (shared)

Minute 4: Max Sync Bar Facing Burpees

Minute 5: Max Cleans (shared)

*2 minute transition between pairs*

Workout Description:

This workout is an EMOM style workout. Working in same sex pairs, MM and FF. The Male pairing will start the workout first with their 5min EMOM.

Minute 1 will consisit of the Male pair sharing the reps, as they see fit, of max cleans. They will then move directly into Minute 2 where the pair will complete max reps of Synchronised Bar Facing Burpees. They will continue in this fashion, alternating each minute between the 2 movements until they have completed 5 minutes of work (3 rounds of Cleans and 2 rounds of Bar Facing Burpees).

Once completed, a 2 min transition will follow to change weights and barbells for the Female pairing. Everyone in the team is permitted to help change the barbells and weights.

At the completion of the 2 minute transition, the Female pair will begin their 5min EMOM and complete it in the same fashion as the Men.

- The cleans are shared reps between the pair with a squat clean or power clean being allowed.

- The Bar Facing Burpees are synchronised reps between the pair.

Your score will be total reps accumulated across both pairs.

Working times:

M/M Pair: 0-5 mins

Weight Change Transition: 5-7min

F/F Pair: 7-12 mins

Tie Breaker:

A tiebreaker score will be needed to be recorded at the completion of the workout. The tiebreaker score will be the total completed clean repetitions in the first minute of the Male Round. If this still results in a tie, then the total completed clean repetitions in the first minute of the Female Round will be added. 

"THE COWBOY"

M/F Pairings - Alternating Rounds Between Pairs 

1:30 AMRAP x 8 Rounds (4 Rounds per Pair)

Athlete 1: Max Calorie Row

Athlete 2: 25 Dual DB Thrusters (Intermediate 18 reps, Scaled 25 reps)

In remaining time, Athlete 2 must complete max reps C2B Pull-ups (Int - Pull ups, Sca - Ring Rows)

*The female and male athletes must switch positions each alternating round*

Weights & Movements:

RX - 2 x 22.5/15kg & C2B Pull ups

INT - 2 x 22.5/15kg & Pull Ups

SCA - 2 x 15/10kg & Ring Rows

Workout Description:

This workout will be completed in M/F pairings working for 1:30, followed by resting for 1:30 whilst the other pair is working. These 1:30 alternating intervals will continue for 8 rounds in total (12 minutes), with each M/F pair completing 4 rounds each.

The workout will begin with the first M/F pairing entering the workout area. Within the 1:30 interval, Athlete 1 will complete max calories on the rower for the entirety of the 1:30 interval. Simultaneously, Athlete 2 will "buy-in" with 25 Dual DB Thrusters. Once the Thruster reps are complete, Athlete 2 (ONLY) will then move to the rig to complete as many C2B Pull-up/Pull-up/Ring Row reps as possible in the remaining time of that 1:30 interval.

When the 1:30 interval finishes, they will then run to the awaiting M/F pair and tag them into the workout area. The new pairing will then complete the next 1:30 interval in the same fashion as the first pairing. 

As the M/F pairs enter into their following rounds, the athletes MUST alternate positions each round. The workout flow will continue this way until both pairings have completed 4 alternating rounds each of the 1:30 interval. 

Your score will be the total C2B/PU/Ring Row repetitions and total calories combined at the completion of the 8 intervals. The Dual DB Thrusters are only a "buy-in" and will NOT count towards your score.

Notes:
- Each Pair must alternate positions every round I.e M/F pairs will have 2 rows and 2 thruster/C2B attempts each across their 4 rounds.

- DO NOT reset your rower. The monitor should stay on for the entirety of the workout and a single score of your teams total calories will be recorded at the completion of the 8 rounds.

- Ring Row standards will be demostrated on Sat morning workout brief

Tiebreaker:

A tiebreaker score must be recorded at the end of the workout. The tiebreaker score will be the Pull-up repetitions completed by the first Athlete in Round 1.

"THE TITAN"

Sprint Relay For Time - Working as Individuals

DB Front Rack Walking Lunge

10 Deadlifts

Calorie Row

10 Deadlifts

DB Front Rack Walking Lunge

*12 Minute Cap

Workout Description:

We have decided to include a repeat from last years Fittest 4 event, so welcome back to the workout formally known as the “Graveyard”, but this year with a little twist included!

This workout is a team sprint relay working as an individual. The athlete must complete all the required reps for the designated movement before moving onto the next movement.

Athlete 1 will begin with their walking lunges. Once completed, they will move directly into their 10 deadlifts, followed by completing their required calories on the rower. Once the calories are complete, they will make their way back through the workout, completing another 10 deadlifts before closing out with their final walking lunges.

Once they have completed the entirety of the workout, they will then release athlete 2 to complete the entirety of the workout and so on. Each team member must complete the workout ONCE in this fashion to finish the event.

The order of athletes MUST go in the following fashion: M-F-M-F, alternating between male and female and beginning with a Male athlete.

Teams must work together throughout the workout to change barbell weights to comply with each athletes required deadlift weight.

Your score will be the total time it takes your team to complete the sprint relay OR the total repetitions completed within the 12 minute time cap.

Tiebreaker:

A tiebreaker score will need to be recorded. The tiebreaker score will be the completion time of the first male athlete. 

"THE BRONCO"

M/F Pairings & M/M F/F Pairings

For Time:

Team Run

M/F Pair 1: 45 Toes to Bar & Dead Hang

M/F Pair 2: 45 Toes to Bar & Dead Hang

Team Run

M/M Pair: 12 Sync Bar Muscle-ups

F/F Pair: 12 Sync Bar Muscle-ups

*12 Minute Cap

Workout Description:

This workout begins with the entire team completing a buy-in run together. 
Once ALL the athletes return to the workout area, the first M/F pair can begin work on the T2B and Dead Hang reps. One partner MUST be in the dead hang position (feet off ground) before the other partner can begin accumulating reps. If they drop off, the other partner must stop work until an athlete resumes to the Dead Hang position. The reps may be shared between the pair however they see fit until they hit the required target. 

When the first pair has finished their required reps and exited the workout area, the second M/F pair may then move into the workout area and complete their required reps in the same fashion.

Once the second pair completes their T2B reps, all athletes will then complete another circuit of the run, together.

Once ALL athletes have returned to the workout area, the MM pair will then complete their required reps for the synchronised rig movement. Once the Male pair have completed their required reps, the FF pair will move into the workout area and complete their required reps for the synchronised movement.

Your score will be the total time it takes your team to complete the workout OR the total reps completed within the 12 minute time cap.

Notes:

- The Run: The run distance is aprox 500m per circuit. Teams will run with a rope each circuit and must have hold of the rope at ALL times during the run.

- 1 Working, 1 Hanging Movements: The pairs can switch positions at any stage as long as 1 athlete is in the Dead Hang position before the other athlete begins the T2B repetitions. Athletes may swap as many times as they see fit, until all reps are completed.

- Sync Movements: The sync component for judging will be pairs meeting at the top of each movement (I.e BMU lockout on top of bar, C2B chest touching at top of pull, PU both athletes chins over bar).

Tie Breaker:

A tie breaker time will need to be recorded. The tie break time will be the completion time of the SECOND pairs T2B repetitions.