OUTTRAIN UNDERGROUND
About This Competition
OUTTRAIN IS BACK IN IT'S ICONIC FORM...UNDERGROUND
MIXED TEAMS OF 4 AND ALL THINGS FUNCTIONAL FITNESS
15 November
10.30am - 4pm
2 M and 2 F per team.
Everyday - Intermediate level - Fitness experience is necessary
3 X 20 minute team based workouts plus a final
Typical weights - Dual DBs for Female 10kg -15kg Males 15kg -20kg - weights will be varied so you can use the strength of the whole team
Typical movements - Ergs, Dumbbell work, Barbell work (No Olympic lifting) Burpees, Burpee box jumps, Body weight movements, sandbags etc.
Movement standards will be shared with workouts by 1 October. Complete reps with good form will be required no modifications.
The key is to use all of the team and work to everyone's strengths,
All the undergrounds vibes with Mixdat squad and some epic team based workouts
Source: Team Aretas
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Workouts
AMRAP 20
Score = Rounds & Reps
Teams of 4 -
Buy-in:
100 Synchro Down-ups (in 2s)
Then, AMRAP of:
400m Row & 6x Shuttle Runs (1 person Row 3 Run
30 Synchro DB Snatches (20kg/12.5kg – alt arms)
20 YGIG Box Jump Overs (20”)
10 Synchro Burpees
Must tag in/out after a complete set (not halfway through a set) - can swap halfway through round.
Rotate strategically to manage fatigue
LOADED UNIT
For Time 20min Time Cap
Teams of 4 - Relay style & synchro elements
Part A (Each athlete completes):
distance
- Team log carry - run back
- Solo Jerry can - run back
- Team rope/ sandbag carry
Part B - Chipper (All 4 work / Split reps evenly):
60 BB Deadlifts (70kg/50kg)
70 BB Front Squats (40kg/25kg)
80 BB Military Press (Empty bar 20kg/15kg)
60 Reverse lunge BW
Part C Repeat part A
- Log carry
- Jerry can Carry
- Rope/sandbag carry
Score = Total time to complete all work
QUCK FIRE
Team of 4
Max effort per station - rotating team as you wish
5 Blocks
4 minutes of work at each
Teams rotate through all 5 blocks
Score = Total combined reps across all stations
Block 1: Max Cal Machines (Bike/Ski)
2 athletes work (1 on bike, 1 on ski)
2 rest
Switch as often as needed
Block 2: Max half burpee broad jump
2 athletes work and Carry partner back
Tag in/out relay-style
Block 3: DB Complex Ladder
1 athlete working at a time:
1 DB Deadlift + 1 Hang Clean + 1 Push Press = 1 rep
p1 = 1 reps. p2 = 2 rep. p3 = 3 rep. p4 = 4 rep. p1 = 5 rep ... etc
17.5kg DBs + 10kgs
Block 4: Synchro Core + Push
All together
10 Synchro Sit-Ups
10 Synchro HR Push-Ups
Block 5: Sandbag/Ground-to-Shoulder + Carry Combo
1 athlete performs 5 Sandbag GTO (30kg/40kg)
Into sandbag carry
Tag next athlete
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Event Details
Closes: Nov 1, 2025
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