CREWGames

Workout 1: LIFT

This workout is a 15-minute capped strength event focused on two core lifts: the Barbell Push Press and the Barbell Front Squat. Each athlete is required to complete both lifts: The workout runs in two segments: 0–7.5 minutes: 3RM Push Press. 7.5–15 minutes: 3RM Front Squat. Female and Male athletes will work simultaneously in a You-Go-I-Go format using two bars (20kg for men, 15kg for women),

Athletes may complete a lift if it begins before the time cap.

Access to the Lift area will be available 10 minutes prior to event time however bars must be stripped at the start of the workout.

SCORE = TOTAL LOAD LIFTED ACROSS ALL ATHLETES

Workout 2: Power Endurance

This is a 15-minute capped mixed endurance and strength workout, designed to test both aerobic capacity and muscular endurance. Athletes are split into two Male/Female pairs: Pair 1: Starts on the Bike Erg in a 'You Go, I Go' (YGIG) format. Pair 2: Completes 1 round of the following: • 10 Synchro Barbell Deadlifts (60/40kg) • 40m Sandbag Carry (45/25kg) • 30 Box Jump Overs Once 4 rounds are complete , the rower is unlocked, and both ergs (bike and rower) can be used to accumulate calories. Pairs rotate between the erg and exercise block until the time cap is reached.

SCORE = COMBINED MAXIMUM CALORIES ACHIEVED ON THE BIKE AND ROWER

Workout 3: Power Sprint

A 15-minute capped sprint-based relay workout emphasising speed, explosive power, and intensity. The format is 8 rounds of relay work, followed by DB alternating devil press accumulation finish: Part 1: Relay (8 rounds total: 2 per athlete)

Order: Female → Male → Female → Male (repeat until 8 rounds are complete).

Each round =

· Ski Erg Calories: Female = 10 Cals Male = 15 Cals + 2 Sled Sprints @ 80kg

Rules:

· The ski monitor must be reset before each athlete starts.

· The sled must cross the start line before the next athlete can begin.

Part 2: Remaining Time - DB Synchro Alternating Devil Press

· As soon as the relay is finished, teams move to Max DB Alternating Devil Press. Weight:

o Male = 17.5kg

o Female = 12.5kg

· Format:

o 2 athletes (M/F) work together in synchro

o 2 athletes rest

o Rotate athletes whenever you like

SCORE = TOTAL COMPLETED DB DEVIL PRESS REPS

Workout 4: Sweat

A running endurance test with a teamwork twist. The workout involves 4 x 850m laps as a team, with all athletes tethered holding a rope: - The entire team holds the rope at all times during the run. - At the end of each lap, one athlete drops off but must remain connected until after crossing the start line. - The workout continues until the final athlete finishes the last lap. If any athlete lets go of the rope before completing their required laps, the team will be disqualified.

SCORE = TOTAL TIME TAKEN TO COMPLETE THE RUN