Suffolk Games Same Sex Pairs

Part A: For time, 4 x 12.5m Sled Pushes 90/60kg

Score will be the time to complete

On 00:00 the team in lane 1 will begin their 4 Lengths of a sled push, they will have a maximum of 1 minute to complete the 4 lengths before at 1:00 moving onto the Thruster, where they will have until 5:00 to complete a 3 rep max Thruster.

Lane 2: Sled 01:00 Thruster 02:00-06:00

Lane 3: Sled 02:00 Thruster 03:00-07:00 

Lane 4: Sled 03:00 Thruster04:00-08:00 

Lane 5: Sled 04:00 Thruster 05:00-09:00 

Lane 6: Sled 05:00 Thruster 06:00-10:00 

Part A: Sled Push Athletes will have the Sled (30kg) plus 70kg/40kg of weight plates. The Sled will start behind the line on the carpet and only one athlete can be touching the sled at any one time. The whole Sled must fully pass the line at the opposite end for a length to be complete. This will be repeated a further 3 times for the workout to be complete. Your score will be the time to complete the 4 lengths totally 50 metres.

Part A: For time, 4 x 12.5m Sled Pushes 90/60kg

Score will be the time to complete

On 00:00 the team in lane 1 will begin their 4 Lengths of a sled push, they will have a maximum of 1 minute to complete the 4 lengths before at 1:00 moving onto the Thruster, where they will have until 5:00 to complete a 3 rep max Thruster.

Lane 2: Sled 01:00 Thruster 02:00-06:00

Lane 3: Sled 02:00 Thruster 03:00-07:00 

Lane 4: Sled 03:00 Thruster04:00-08:00 

Lane 5: Sled 04:00 Thruster 05:00-09:00 

Lane 6: Sled 05:00 Thruster 06:00-10:00 

Part A: Sled Push Athletes will have the Sled (30kg) plus 70kg/40kg of weight plates. The Sled will start behind the line on the carpet and only one athlete can be touching the sled at any one time. The whole Sled must fully pass the line at the opposite end for a length to be complete. This will be repeated a further 3 times for the workout to be complete. Your score will be the time to complete the 4 lengths totally 50 metres.

Part B: 4 Minutes to establish a 3 rep max Thruster

Part B: The pair will have one barbell, Males 20kg, females 15kg (If the females prefer a 20kg bar then this will be permitted).  There will be a further stack of weight plates in each lane (approx. 120kg.) Each person in the pair must attempt at least one set of a 3 rep max to score. If one person fails to do so then that person a will score 0. Weights can be added or taken off for each attempt. An example of a final score: Athlete A’s highest complete 3 reps is 50kg & Athletes B’s is 100kg, the team total will be 150kg.

Part B: 4 Minutes to establish a 3 rep max Thruster

Part B: The pair will have one barbell, Males 20kg, females 15kg (If the females prefer a 20kg bar then this will be permitted).  There will be a further stack of weight plates in each lane (approx. 120kg.) Each person in the pair must attempt at least one set of a 3 rep max to score. If one person fails to do so then that person a will score 0. Weights can be added or taken off for each attempt. An example of a final score: Athlete A’s highest complete 3 reps is 50kg & Athletes B’s is 100kg, the team total will be 150kg.

Workout 2: (CAP 9 mins)

3.5 ton for time: Deadlift

Followed by 

2.5 ton of Hang Cleans

Followed by

1.5 ton of STOH

Males 4,3,2 tonnes:

Workout 2: (CAP 9 mins)

3.5 ton for time: Deadlift

Followed by 

2.5 ton of Hang Cleans

Followed by

1.5 ton of STOH

Males 4,3,2 tonnes:

Workout 3: AMRAP 9:

Syncro: starting at 6reps, 9,12,15 etc

KB Swings 24/16kg

Sole to Sole Sit ups

HR Press Ups

Sandbag Lunges (1 sandbag, 1 BW)

Devils Press 17.5/12.5kg Single DB

Workout 3: AMRAP 9:

Syncro: starting at 6reps, 9,12,15 etc

KB Swings 24/16kg

Sole to Sole Sit ups

HR Press Ups

Sandbag Lunges (1 sandbag, 1 BW)

Devils Press 17.5/12.5kg Single DB

At the end of each of the 3 workouts, you are not finished.......

You will have one minute rest then.....

2 rounds.....

In a 2 minute window as many Reps as possible of:

Wall Balls 9/6kg

Row cals

1 minute rest