You pick your partner, It can be your wife, your friend, it can be someone else from F!T F!X – So get in fast and make a team.
Male / Female or Female / Female – Workouts will be adjust for Male and Female – Who can work best as a partnership in a workout enviroment?
But all people must have done Group Sessions and at least 1 person from the team done a Personal Training session – This is to ensure safety with exercises and equpiment. No Ring ins!
Numbers are Limited so get your partners organised
Pay to book your spot – $10 each
Scaled options to suit all fitness levels – eg you cant do the exercise at a certain weight, then you do more reps at a lighter weight or you do 2 reps to = 1 rep.
Prizes for first place!
These will be the workouts, they might change
1 Set Each for time
6 Small Sprints (8 meters)
3 Weighted Carry (Male 55kg Female 32kg)
1Min of each for Reps
15 Sec to Swap
Wall Ball (7kg and 9kg)
Kettlbell Swings (12kg Female 24kg Male)
~Ball must touch the board, bum must touch create
~Kettlebell must go over eye level
6 Sets for time – 3 Sets Each
6 Dumbbell Snatch Alt (female 10kg male 20kg)
6 Toes to Rings (Knee Raise 18)
6 Over head lunge (10kg and 15kg)
~Knee Must touch for lunges
15 Sec To change
Clean and Jerk for reps (Male 40kg Female 30Kg)
Side Hops over Bar / Step Over x 2
Flexed Hang for time
~Chin must be over the bar
30 Reps Alt Box Jumps (15 Each) / Step up x 2
30 Shoulder to Overhead (15 Each Push Press) – Partner does 5 you do 5 (15kg and 30kg)
30 Hang Cleans (15 Each Push Press) – Partner does 5 you do 5 (20kg and 40kg)
30 Reps Alt Box Jumps (15 Each)
~Bar must stay at shoulder level for shoulder ot over head
~Bar must stay in hang postion for Hang cleans
~If Bar goes bellow shoulder level or touches floor 5 Burpees