Event 4 | power

(Individual - RX / Intermediate / beginner)

On the sound of 3,2,1… go!

For Time,
44 Cal Row
22 Lateral Burpees over Dumbbell
44 Left, Dumbbell Deadlift
88 Wall Balls
44 Right, Dumbbell Deadlift
22 Lateral Burpees over Dumbbell

(15min Cap)

Notes:
∙Dumbbell - Rx @30kg, Intermediate @22.5kg, Beginner @15kg
∙Wall Ball - Rx @6kg to 10ft, Intermediate @6kg to 9ft, Beginner @3kg to 9ft

Event 4 | power

(PAIRS - RX / Intermediate / beginner)

On the sound of 3,2,1… go!

For Time,
55 Cal Row
33 Lateral Burpees over Dumbbell
55 Left, Dumbbell Deadlift
111 Wall Balls
55 Right, Dumbbell Deadlift
33 Lateral Burpees over Dumbbell

>As an alternating EMOM i.e. Partner A = Odd, Partner B = Even.

(15min Cap)

Notes:
∙Dumbbell - Rx @30kg, Intermediate @22.5kg, Beginner @15kg
∙Wall Ball - Rx @6kg to 10ft, Intermediate @6kg to 9ft, Beginner @3kg to 9ft

HEat times

H1: (Beg1-5) 11:18
H1b: (Beg6-10) 11:22
H2: (Beg11-12, Int1-3) 11:38
H2b: (Int4-8) 11:42
H3: (Int9-10, Rx1-3) 11:58
H3b: (BegP1-5) 12:02
H4: (BegP6-10) 12:18
H4b: (BegP11-15) 12:22
H5: (BegP16-20) 12:38
H5b: (BegP21-24) 12:42
H6: (IntP1-5) 12:58
H6a: (IntP6-10) 1:02
H7: (IntP11-14) 1:18
H7a: (IntP15-19) 1:22
H8: (IntP20-23) 1:38
H8b: (RxP1-4) 1:42

‘Event 4 - Power’ is proudly brought to you by Kate Irvine Mentoring.

For this event only, the winner of each division will receive 1 x 75min Mindstate Mentoring session with Kate, valued at $375.

For more information on how Kate can help you become your absolute best and excel within your performance, click the link below.