Fittest In The Flight

For Reps:

3 x 3 Mins on, 1 Min off

Buy in every round:

21 Wallballs (9/6kg) (10/9ft), 15 Deadlifts, 9 Box Jump overs (24/21 inch)

In Remaining time Max GTOH

Barbell weight is the same for deadlifts & GTOH. Weight ascends each round.

Rnd 1: 25/40kg Rnd 2: 30/45kg Rnd 3: 35/50kg

Into

2 mins on

Max GTOH

40/60kg

Your total score will be the amount of GTOH performed during the whole workout.

Workout Flow

Make sure the camera can see every single movement in the same shot. Athletes are to film all weights and heights to make sure the workout is being performed correctly. Athletes will start by the wallballs. 3.. 2.. 1.. Go, the first 3 min cycle starts, Athletes will perform the buy in of 21 wallballs, 15 deadlifts, & 9 Box jump overs all at prescribed weight & heights. After completing the buy in, in the remaining time will perform Max reps GTOH of the prescribed weight until 3 minutes. They will then have 1 min off, during this time they have to change their weights to the new weight prescribed for the 2nd round. Athletes may have help to change their weights in the 1 minute off. Athletes are to do this 3 times. On the last 1 min off you will load your bar to final weight. When your last minute is up you will then have 2 minutes to perform as many reps as possible of GTOH. Your score will be your total number of GTOH reps during the whole workout. 

Q1

For Distance:

12 Minutes to Row Max Distance

Every 02:00 Minutes (Including 00:00) 8/6 (M/F) Burpee Over Rower

Your total score is the number of metres performed at the end of the workout.

Workout Flow

Have the camera where the screen is visible with enough room to see your burpees. Athlete’s will start to the side of the Rower facing the camera. 3.. 2.. 1.. Go, Athletes will perform 8/6 burpees over the rower still facing the camera. After completed the burpees, athletes will get on the rower and start rowing for max distance. Every 02:00 Minutes, Athletes will perform 8/6 Burpees over rower. Continue for 10 minutes. Your score will be how many metres you have occurred over the 12 Minutes. At the end of the workout, you will need to show the camera your final score.

This will be a 2 scored Workout

Part A

0-2 Minutes - Max Single Cross Overs

Straight Into

Part B

2-12 Minutes – AMRAP of:

5 Calorie Ski

5 Alt Dumbbell Snatch (12.5/20kg)

30 Single Unders

Add 5 Reps every round to the Calorie Ski and Dumbbell Snatch I.E 5,10,15…etc. The Single unders will remain 30 reps every round.

Your final score of part A will be the total number of successful single cross overs.

Your final score of part B will be the total number of reps performed during the whole workout added up.

Workout Flow

Make sure the camera angle can show all the movements on 1 screen. Athletes will start with their ropes on the floor in front of them facing the camera. 3.. 2.. 1.. Go, from 0-2 Minutes athletes will perform as many single cross overs as possible. Once 2 minutes is complete, they move immediately into the 10-minute AMRAP. Your Final Score of each part is your total number of reps completed. 

This will be a 2 scored Workout

Part A

0-2 Minutes - Max Single Cross Overs

Straight Into

Part B

2-12 Minutes – AMRAP of:

5 Calorie Ski

5 Alt Dumbbell Snatch (12.5/20kg)

30 Single Unders

Add 5 Reps every round to the Calorie Ski and Dumbbell Snatch I.E 5,10,15…etc. The Single unders will remain 30 reps every round.

Your final score of part A will be the total number of successful single cross overs.

Your final score of part B will be the total number of reps performed during the whole workout added up.

Workout Flow

Make sure the camera angle can show all the movements on 1 screen. Athletes will start with their ropes on the floor in front of them facing the camera. 3.. 2.. 1.. Go, from 0-2 Minutes athletes will perform as many single cross overs as possible. Once 2 minutes is complete, they move immediately into the 10-minute AMRAP. Your Final Score of each part is your total number of reps completed.