Let's Get Ready To Rumble!

Register HERE

StrongFit's first annual competition is set for Saturday, August 25th, located at our gym on 1st Ave. N in Saskatoon. We will be making full use of our green space and parking lot to accommodate athletes and their families. Here's what we'll be offering for this truly one of a kind event:

A one day fitness competition with Scaled and RX divisions
Events friendly to the competitive and recreational exercisers, young and the not-as-young
Feature event: the O-Course. A unique workout with multiple barriers to challenge your functional fitness. We're rolling out new Rogue Fitness equipment in a WOD that will be exciting for both athletes and spectators
A green space with amenities:
- A giant inflatable castle for the kids
- Activities and games
- BBQ and concession area
Four events for both divisions, everyone makes it to the finals
Prizes for top finishers in each division

THE WORKOUTS

Workout 1: Supplement King Obstacle Race (SKOR) - 14 minute cap

250m Wreck Bag Run
20' Monkey Bars
100m Wheelbarrow Slalom
25' HS Walk / 100m Kettlebell Walk

Partner 1 starts at station 1 and will pick up a wreck bag (RX 40/25, Scaled 30/20) to go for a 250m Run
- Once completed, they will tag partner 2 who will then go for their 250m wreck bag run, and then move to station 2
At station 2 athletes will swing across a 10' length of monkey bars and back again for a total of 20' then move to station 3
- If an athlete comes down from the bars, they must move back to the bar where both hands last touched
- Scaled athletes can do 1 knee raise at each bar to advance through the monkey bars
At station 3 athletes will steer the wheelbarrow through a 50m slalom of pylons and back (RX 45/25, Scaled 35/0) then move to station 4
- Athletes can set the wheelbarrow down as needed, any pylons knocked over must be re-set by the athlete before advancing
At station 4 athletes from RX and Scaled can choose to HS walk a 25' lane towards the finish line, or walk a 50m distance and back holding kettlebells (RX = OH @ 24/16, Scaled = Front Rack @ 16/12)
- Athletes should choose which final obstacle they want to do based on which one they can complete the quickest

This workout will be done in a Conga Line Style where athlete 2 cannot pass athlete 1, athlete 3 cannot pass athlete 2, and athlete 4 cannot pass athlete 3. A good strategy would be to send your fastest athletes first and get through the first station as quickly as possible to start the following athletes.

Score = total time of all athletes (if they are a DNF then each remaining station will add time to their score)

Workout 2: Clean Sprint Ladder - 7 minute AMRAP

Partners 1 and 3 stand at the lightest bar with partners 2 and 4 standing at the heaviest bars
At 3, 2, 1, Go! partner 1 will either muscle clean, power clean, squat clean, split clean, or deadlift the weight 5x before moving to the next bar, working through each bar before reaching the end to tag partner 2
- Bar must start from the floor and cannot be cleaned from the hang or any similar positions
Upon tagging partner 2, they will work in reverse order from heaviest to lightest, with the same options to clean or deadlift the weights until they are through the ladder and tag partner 3, and so on
This will continue until the 7 minutes is up
Athletes cannot switch sides once they have worked their way across the ladder (i.e. if they started light and finished heavy, they must start their next round at the heaviest weight)

Weights are as follows:

Women's Scaled: 75-85-95-105-115
Men's Scaled: 145-155-165-175-185
Women's RX: 115-125-135-145-155
Men's RX: 185-205-225-245-265

Score = total bars cleaned/deadlifted

Workout 3: Synchro See-Saw - 12 minute AMRAP

RX:

40 Toes-to Bar
40 Handstand Push-Ups
40 Box Jump Overs @ 24/20

Scaled:

40 Heels-above-hips
40 Hand-Release Push-Ups
40 Box Jump Overs or Step-Overs @ 24/20

Movements are to be performed in pairs in the following fashion:

Toes-to-bar reps will only count while non-working pair are simultaneously hanging from the rig
- Heels-above-hips reps will only count while non-working pair are simultaneously hanging from the rig
Handstand push-up reps will only count while non-working pair are simultaneously holding a handstand
- Hand-release push-up reps will only count while non-working pair are simultaneously holding a plank
Box jump reps will only count when feet of both partners are on the box at the same time
- Step-up reps will only count when feet of both partners are on the box at the same time

Partners can be switched at any time if movement standards are upheld (i.e. partners hold position while other partners work) Each Synchro rep will count as 1 (i.e. both partners making simultaneous contact of toes -to-bar will count as 1 rep)

Score = total reps completed

The Finals: Ante Up - 13 minute CAP

RX:

40/30 Assault Bike for Calories
30 Bar Muscle-Ups
40/30 Assault Bike for Calories
30 Synchro Plate Hop Burpees to a 25lb Plate
40/30 Assault Bike for Calories
30 Synchro DB Power Snatches @ 50/35
Run 250m as a team

Scaled:

30/25 Assault Bike for Calories
30 Pull-ups
30/25 Assault Bike for Calories
30 Synchro Plate Hop Burpees to a 25lb Plate
30/25 Assault Bike for Calories
30 Synchro DB Power Snatches @, 40/25
Run 250m as a team

The ante: Each team will have 1 Assault bike
- one athlete working at a time teams must complete 40/30 Calories (RX), 30/25 Calories (Scaled) before moving to the next station
Working one at a time athletes must work through 30 bar muscle-ups (RX), 30 chin-over-bar pull-ups (scaled)
Upon completion of the bar muscle-ups or pull-ups, the team must again complete the ante
All four athletes working simultaneously, they must perform 30 synchro plate hop burpees to a 25lb plate
- Movement and height are the same for all divisions
- Athletes must be laying on the ground together to start the rep, stand on top of the plate together to finish the rep
Upon completion of the synchro plate hop burpees, the team must again complete the ante
All four athletes working simultaneously, they must perform 30 Synchro DB Power Snatches @ 50/35 (RX), @ 40/25 (Scaled)
- DB must contact both heads on the ground to start the rep, DB must be held overhead in a locked out position to complete the rep
- Must alternate hands between reps, can happen above or below the shoulders
Upon completion of the synchro DB power snatches, the team must run 250m as a unit to stop the timer

There is no minimum work requirement for athletes at any stations

Score = time completed (if they are a DNF then remaining reps will add time to their score)

First Annual StrongFit Team Rumble