Updated MM7 workouts.

Updated workouts.

After getting some feedback i've made the following changes to MM7:

Intermediate and Masters men no longer need to do Peg Board, they both do the rope climb instead in obstacle course workout. (Oh the shame!)

Intermediate women do chin over bar pull ups instead of Chest to bar and the Clean & Jerk weight is 35kgs in the Chipper workout.

Advanced Females do 10 cal row/16 cal Assault Bike.

MALLOW MANIA 7
Saturday Sept 23rd
Start 9.00am
Finished by lunchtime.

Annual Members Barbeque catered by Luceys Butchers.
Saturday Sept 23rd 7.30pm- 11.00pm

Teens & Novice workouts: (Aim to get as many reps as possible in 10 mins)
AMRAP 10 minutes
4 Deadlifts 60/40kg
8 Wall Balls men 9ft 20lb’s/women 8ft 14lb’s
12 Cal Row
Share out the reps any way you like.
Tag your partner every time before they start their movement.
 

Chipper: (For time)
200m run (Athlete A goes first then tags Athlete B)
50 Skips (Both athletes must finish run before commencing skips)
40 Kettlebell Swings overhead 16/12kg
30 Clean & Jerks 40/25kg
20 Synchro Burpees Over The Bar (Athletes perform the burpees simultaneously)
10 Front Squats 40/25kg
Share out the reps as required.

Obstacle Course
Athletes A&B:
1 Combined Sled Push
1 Rope Climb (Novice - Pull To Standing) (Teens - Climb Rope)
5 Jumping Pull Ups Or Pull Ups
10 Push Ups (On Knees Or Toes)
Crawl Under Orange Mat
20 Cals on Assault Bike
10 Burpee Med Ball Box Vault Overs 20/14lb’s
1 Sandbag Hill Run
10 Ab Mat Sit Ups.

Athletes are timed individually and team score is both times added together.


Intermediate & Masters workouts:
10 min AMRAP
4 Deadlifts 100/60kg
8 Wall Balls 20lb’s 10ft/14lb’s 9ft
12 Cal Row

Chipper:
400m Run (Athlete A goes first then tags Athlete B)
150 Skips OR 50 Double Unders (Both athletes must finish run before commencing double unders)
40 Kettlebell Swings Overhead 24/16kg
30 Clean & Jerks 60/35kg
20 Toes To Bar
10 Chest Pull Ups (Men chest to bar/women chin over bar)

Intermediate & Masters Male Obstacle Course: (Clock starts for both athletes at the same time)
Athletes A performs:
1 Individual Sled Push
1 Rope Climb
5 Pull Ups
10 Ring Push Up
Crawl Under Orange Mats
20 Cal Assault Bike
10 Burpee Med Ball Box Vault Overs 30lb’s
1 Sandbag Hill Run
10 GHD Sit Ups
 

Athlete B Performs: (Clock starts for both athletes at the same time)
1 Individual Sled Push
1 Rope Climb
5 Pull Ups
10 Ring Push Ups
Crawl Under Orange Mats
20 Cal Assault Bike
10 Burpee Med Ball Box Vault Overs 30lb’s
1 Sandbag Hill Run
10 GHD Sit Ups

Intermediate & Masters Female
Athletes A&B Perform:
1 Combined Sled Push
5 Pull Ups
10 Push Ups (Hand release from floor)
Crawl Under Orange Mats
20 Cal Assault Bike
10 Burpee Med Ball Box Vault Over 20lb’s
1 Sandbag Hill Run
10 Med Ball Sit Ups 14lb’s

Advanced Workouts:
10 min AMRAP
4 Deadlifts 120/80kg
8 Wall Balls 30/20lb’s
12 Cal Row (Female 10 Cals)
Share out reps as required

Chipper
800m Run each (Athlete A goes first then tags Athlete B)
100 Double Unders (Both athletes must finish run before commencing double unders)
40 Kettlebell Swings Overhead 32/24kg
30 (15 Clean & Jerks & 15 Power Snatch- shared in any way 60/40kg)
20 Toes To Bar
10 Burpee Ring Or Bar Muscle Ups (Athletes choice)
(Female: 5 Burpee Muscle Ups & 5 Burpee Chest To bars)


Obstacle Course:
Athlete A:
1 Peg Board
5 Bar Muscle ups (Female 5 Chest To Bar Pull Ups)
10 HSPU
Crawl Under Orange Mat
20 Cal Assault Bike (Female 16 Cals)
10 Burpee Med Ball Box Climb Overs 30/20lb’s
1 Sandbag Hill Run
10 GHD Sit Ups


Athlete B:
1 Legless Rope Climb
5 Ring Muscle Ups
10 HSPU
Crawl Under Orange Mat
20 Cal Assault Bike (Female 16 Cals)
10 Burpee Med Ball Box Climb Overs 30/20lb’s
1 Sandbag Hill Run
10 GHD Sit Ups

Judging:
All Intermediate, Masters and Advanced athletes will be required to judge at some stage. The fact that you are judging your fellow competitors should ensure top class judging standards where no sloppy reps are accepted. Allowing poor range of motion is just punishing your own chances of doing well.

Scoring System:
Team Captains please write your Team Score on the whiteboard after each Heat.

1 point for the best score, 2 points for second, 3 points for 3rd etc.

The team with the lowest number of points wins.
Simples!








 

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