Manchester // Trafford Fit // Same Sex 4s - Scaled & Intermediate

WORKOUT 1 - OFF TO A ROXY START

4 consecutive 2 minute rounds for max reps of 2 way synchro movements and ski/row calories.

Team splits into 2 non changing pairs.

Each round starts with a non scored shuttle run, IGYG. 

Team A/B/A/B/A/B run altering sets of 20m.

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Each pair then splits off to perform their round of synchro reps/cardio.

1: Burpee broad jump Pair A

 Row/ski Pair B

2: Wall ball Pair B

 Row/ski Pair A

3: Farmers lunge Pair A

 Row/ski Pair B 

4: Sledge pull Pair B

 Row/ski Pair A

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Score is total synchro reps + total calories across both machines.

Each team member must have 1 round rowing and 1 round skiing.

Burpee broad jump sync chest on floor and all feet over 1m line per rep

Wall ball sync hips below parallel (can wait in squat if out of phase as long as both hit target)

Lunge sync knee on floor and full lock out, 1 rep every time 1m line crossed 

Sledge pull not in sync but IGYG alternating between every 3x1m line

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Loading *adjusted

Wall balls: (10/6)(8/4)

Kettlebells(20+16/12+10)(16+12/10+8)

Dumbbells (20+17.5/12.5+10)(17.5+15/10+8)

Sledge: (100/60)(80/50)

WORKOUT 2 - SNAKES AND LADDERS

8 minute ladders in 3 way sync for max reps, all split anyhow:

Reps are as follows

1- 2- 3- 4 Worm complex (clean+squat+STOH+drop)

6-8-10-12 Snatch anyhow

6-8-10-12 Squat clean

6-8-10-12 STOH anyhow 

1- 2- 3- 4 Worm complex (as above, thruster not allowed)

6-8-10-12 Pull up (ring row scaled)

6-8-10-12 TTB (L raise scaled)

3-4- 5- 6 Wall walk (Half wall walk scaled)

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Loading *updated for odd object DB & KB

Worm (150/100) Any 3 intermediate/All 4 scaled

Barbell (45/30)(35/25)

Dumbbells (20+17.5/12.5+10)(17.5+15/10+8)

Kettlebells (20+16/12+10)(16+12/10+8)

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Synchro

Worm: racked on shoulder/below parallel/locked out OH

Snatch: below the knee/locked out overhead 

Clean: below knee/below parallel/locked out front rack

STOH: front rack/locked out overhead

Pull up: locked out hanging/chin over bar(ring)

TTB: straight legs behind rig/touching bar(above hips)

Wall walk: chest to floor/12" from wall (24")

All work is split anyhow and not everyone has to do every movement.

WORKOUT THREE - PEDAL TO THE METAL

PART A:

The team must each pick one lift from the following list, which they must stick to throughout:

Hang snatch (HS)

Hang clean (HS)

Front squat (FS)

Shoulder to overhead (STOH)

In an 8 minute window, they must complete a 2 rep max of their respective lifts across 2 barbells, each with a full set of 20/15/10/5/2.5/1.25kg plates.

The HS/HC bar starts from the floor and STOH/FS bars start from the rack.

Bars can be loaded in any order and athletes can have as many attempts as needed per set.

Only 1 set can be attempted at a time, however the other bar can be loaded by other teammates while a set is underway.

Total score for Part A is the combined weight on the bar for the best set of each respective lift.

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PART B:

The team must complete a score of max distance on a single echo bike, split anyhow, running concurrently to Part A in the same 8 minute window.

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Movement standards

Hang snatch:

-Bar lifted from floor to waist then lowered to knee.

-Bar then caught overhead in a single movement, stood up locked out under control.

-Any catch depth allowed.

-Bar can be caught in hip crease after first rep.

-If bar drops below knee before second rep, no rep.

Hang clean:

-Bar lifted from floor to waist then lowered to knee.

-Bar then caught front racked in a single movement, stood up locked out under control.

-Any catch depth allowed.

-Bar can be caught in hip crease after first rep.

-If bar drops below knee before second rep, no rep.

Shoulder to overhead:

-Bar taken from rig in front rack.

-Bar locked out overhead under control anyhow: strict press, push press, push jerk, split jerk etc all allowed.

-Bar front racked before the second rep.

-If bar drops below front rack before second rep, no rep

Front squat

-Bar taken from rig in front rack.

-Hip crease passes below knee crease and stood back up racked under control.

-If bar drops below front rack before second rep, no rep

Athletes must wait for signal to drop bar

If a set is failed, other team mates can help load or re rack bar on the rig.

WORKOUT THREE - PEDAL TO THE METAL

PART A:

The team must each pick one lift from the following list, which they must stick to throughout:

Hang snatch (HS)

Hang clean (HS)

Front squat (FS)

Shoulder to overhead (STOH)

In an 8 minute window, they must complete a 2 rep max of their respective lifts across 2 barbells, each with a full set of 20/15/10/5/2.5/1.25kg plates.

The HS/HC bar starts from the floor and STOH/FS bars start from the rack.

Bars can be loaded in any order and athletes can have as many attempts as needed per set.

Only 1 set can be attempted at a time, however the other bar can be loaded by other teammates while a set is underway.

Total score for Part A is the combined weight on the bar for the best set of each respective lift.

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PART B:

The team must complete a score of max distance on a single echo bike, split anyhow, running concurrently to Part A in the same 8 minute window.

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Movement standards

Hang snatch:

-Bar lifted from floor to waist then lowered to knee.

-Bar then caught overhead in a single movement, stood up locked out under control.

-Any catch depth allowed.

-Bar can be caught in hip crease after first rep.

-If bar drops below knee before second rep, no rep.

Hang clean:

-Bar lifted from floor to waist then lowered to knee.

-Bar then caught front racked in a single movement, stood up locked out under control.

-Any catch depth allowed.

-Bar can be caught in hip crease after first rep.

-If bar drops below knee before second rep, no rep.

Shoulder to overhead:

-Bar taken from rig in front rack.

-Bar locked out overhead under control anyhow: strict press, push press, push jerk, split jerk etc all allowed.

-Bar front racked before the second rep.

-If bar drops below front rack before second rep, no rep

Front squat

-Bar taken from rig in front rack.

-Hip crease passes below knee crease and stood back up racked under control.

-If bar drops below front rack before second rep, no rep

Athletes must wait for signal to drop bar

If a set is failed, other team mates can help load or re rack bar on the rig.

WORKOUT FOUR - ASCEND IT

The team has 3 consecutive 2 minute windows (+15 second changeover between windows) in which the whole team must climb the ladder of ascending weight as high as they can with a Dumbbell GTOH, Deadlift and Deadball over bar.

Each ladder is to be completed round robin, essentially giving each athlete 30s to complete a single rep at each station the ladder.

There are 5x dumbbells on round 1, 4x barbells on round 2, 3x deadballs on round 3 for a total of 12 lifts per athlete.

As it is strong(wo)man, the ladder is intentionally heavy and set to finish on a load that may not be achievable for every athlete.

If an athlete tries and fails a lift, or wishes to avoid one of the heavier weights completely, they can signal the next athlete to start the ladder, or if they were the fourth team member, call time on that round and take a 30 second time penalty for each lift missed.

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Scoring

If all 4 members hit all 5 dumbbells each in a total time of 1:35, 1:35 is their score for that round 1.

If the team then completes the deadlift ladder in round 2 in 1:40, but 2 athletes know they can't hit the final barbell and skipped that lift, their score would be 2:40 for that round despite it having a 2:00 actual cap.

If the team then completes their attempts of the round 3 deadball ladder in 1:30 but 3 members tried and failed the final ball, their score for that round is 3:00.

So the team's total score for the workout would be 7:15.

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Loading (subject to update after a final test)

Dumbbells

(30-32.5-35-37.5-40/17.5-20-22.5-25-27.5)

(22.5-25-27.5-30-32.5/12.5-15-17.5-20-22.5)

Barbells

(110-130-150-170/65-80-95-110)

(85-100-115-130/55-65-75-85)

Deadballs

(60-70-80/30-40-50)

(40-50-60/30-35-40)

To 1.5-1.35-1.2m