OVERVIEW
This internal comp is all about community, teamwork, camaraderie, and a chance to focus your in gym training toward a goal.
The competition is open to all TCG Members and can be achieved by all fitness, strength and experience levels!
So grab three other friends and get involved!
The competition is open to all TCG Members and can be achieved by all fitness, strength and experience levels!
So grab three other friends and get involved!
TEAMS
Teams of 4 >>> 2 guys and 2 girls
- Teams can have one non TCG member join their team
- No coaches can be in a team together.
- No 'Midweek Madness' crew in a team together.
- If you are looking to join a team we can facilitate this for you!
TEAM REGISTRATION
All teams need to be registered before Thursday 5th May
Email contact@thecubegym.com.au with:
Email contact@thecubegym.com.au with:
- Team name
- All team members names (First + Last)
- All team members phone numbers and email
- All team members body weight (used for calculating weighted exercises)
DATE / TIME / START LIST
Saturday 7th May
Rolling start from 7am - three teams at a time - new wave starts every 20mins
Final event will kick off at 10:30am
Start time and team lists will be published Thursday 5th May
Rolling start from 7am - three teams at a time - new wave starts every 20mins
Final event will kick off at 10:30am
Start time and team lists will be published Thursday 5th May
WORKOUTS
Full details plus video below...
WORKOUT A - STRENGTH
Find your 3RM Front Squat in 15 mins
Score = team total in kgs / total team BW in kgs
Each team will have two squat racks and two barbells to progressively build up the weight on a barbell and find each player's 3 repetition maximum on the front squat.
Barbell front rack position, arms crossed over or with straps is permitted
Standards:
Range of motion at the bottom will be touching a wall ball (big medicine ball) with your backside and then full extension at the hips at the top for 3 consecutive repetitions. Failure to achieve these standards will result in a no rep and you will need to re-do that set.
Each players top load lifted will be recorded with judges and your team score will be:
Total load of the team in kgs / total body weight of the team in kgs
For example:
Team one
Player 1 (100kg body weight) = 120kg front squat
Player 2 (89kg body weight) = 80kg front squat
Player 3 (60kg body weight) = 100kg front squat
Player 4 (91kg body weight) = 90kg front squat
Total front squat weight = 390kg
Total team bodyweight = 340kg
390 / 340 = 1.14
Score: 1.14
Team two
Player 1 (90kg body weight) = 120kg front squat
Player 2 (75kg body weight) = 90kg front squat
Player 3 (50kg body weight) = 90kg front squat
Player 4 (82kg body weight) = 133kg front squat
Total front squat weight = 433kg
Total team bodyweight = 297kg
433 / 297 = 1.46
Score 1.46
Team two wins
Score = team total in kgs / total team BW in kgs
Each team will have two squat racks and two barbells to progressively build up the weight on a barbell and find each player's 3 repetition maximum on the front squat.
Barbell front rack position, arms crossed over or with straps is permitted
Standards:
Range of motion at the bottom will be touching a wall ball (big medicine ball) with your backside and then full extension at the hips at the top for 3 consecutive repetitions. Failure to achieve these standards will result in a no rep and you will need to re-do that set.
Each players top load lifted will be recorded with judges and your team score will be:
Total load of the team in kgs / total body weight of the team in kgs
For example:
Team one
Player 1 (100kg body weight) = 120kg front squat
Player 2 (89kg body weight) = 80kg front squat
Player 3 (60kg body weight) = 100kg front squat
Player 4 (91kg body weight) = 90kg front squat
Total front squat weight = 390kg
Total team bodyweight = 340kg
390 / 340 = 1.14
Score: 1.14
Team two
Player 1 (90kg body weight) = 120kg front squat
Player 2 (75kg body weight) = 90kg front squat
Player 3 (50kg body weight) = 90kg front squat
Player 4 (82kg body weight) = 133kg front squat
Total front squat weight = 433kg
Total team bodyweight = 297kg
433 / 297 = 1.46
Score 1.46
Team two wins
WORKOUT B - BURNER
For time (15 min cap)
20 x 2DB Thrusters into --> 300m Row efforts
x 8 (2 efforts each player)
Each team will have one set of Dumbells (12.5kg’s and 20kg’s) and one rowing machine.
Player one will start by completing 20 x 2DB Thrusters and then jump on the rowing machine and complete 300 metres. Player two can commence their 20 Thrusters as soon as player one has completed their thrusters and player two will then follow player one onto the rowing machine.
Player three can commence once player two has completed their thrusters and so on.
You must maintain the same player order.
All four players must complete two full sets of the thrusters and row.
Standards:
Thrusters will be judged on full range at the bottom with your backside touching the wall ball (same as the front squat in workout A) and full extension at hips and shoulders / elbows locked out at the top.
Failure to achieve these standards will result in a no rep and you will need to re-do that rep
Scoring:
Your score is the time it takes for all four players to complete 2 rounds each.
*Scaled option - reduced weights for DB Thrusters
20 x 2DB Thrusters into --> 300m Row efforts
x 8 (2 efforts each player)
Each team will have one set of Dumbells (12.5kg’s and 20kg’s) and one rowing machine.
Player one will start by completing 20 x 2DB Thrusters and then jump on the rowing machine and complete 300 metres. Player two can commence their 20 Thrusters as soon as player one has completed their thrusters and player two will then follow player one onto the rowing machine.
Player three can commence once player two has completed their thrusters and so on.
You must maintain the same player order.
All four players must complete two full sets of the thrusters and row.
Standards:
Thrusters will be judged on full range at the bottom with your backside touching the wall ball (same as the front squat in workout A) and full extension at hips and shoulders / elbows locked out at the top.
Failure to achieve these standards will result in a no rep and you will need to re-do that rep
Scoring:
Your score is the time it takes for all four players to complete 2 rounds each.
*Scaled option - reduced weights for DB Thrusters
WORKOUT C - KEEP MOVING
For time (15 min cap)
7km on 2 bikes
8Okg Sled 400m (up / b x 20)
Everyone must complete x 1 H-Block run
To begin, two players on a bike (one each), one pushing the sled and one completing a H-Block run.
Communicate and alternate between the above until 7km is completed on both bikes, the sled has been pushed 400m and everyone has completed one x H-Block run.
Sled will be loaded to 80kg. Sled = 60kg + one x 20kg plate = 80kg. Up and back x 20 in total.
There can only be one player completing the H-Block run at any time and the returning runner must tag their team mate before they can commence their run.
If teams complete one component firstly, then they can work together on what is remaining.
Standards:
Sled must be pushed completely past each 10m line and failure to do that will result in that lap not counting.
There can only be one player completing the H-Block run at any time and the returning runner must tag their team mate before they can commence their run.
Your score is the time it takes to complete all four components.
7km on 2 bikes
8Okg Sled 400m (up / b x 20)
Everyone must complete x 1 H-Block run
To begin, two players on a bike (one each), one pushing the sled and one completing a H-Block run.
Communicate and alternate between the above until 7km is completed on both bikes, the sled has been pushed 400m and everyone has completed one x H-Block run.
Sled will be loaded to 80kg. Sled = 60kg + one x 20kg plate = 80kg. Up and back x 20 in total.
There can only be one player completing the H-Block run at any time and the returning runner must tag their team mate before they can commence their run.
If teams complete one component firstly, then they can work together on what is remaining.
Standards:
Sled must be pushed completely past each 10m line and failure to do that will result in that lap not counting.
There can only be one player completing the H-Block run at any time and the returning runner must tag their team mate before they can commence their run.
Your score is the time it takes to complete all four components.
WORKOUT D - TEAM CHIPPER
15 min AMRAP - as many round as possible
Round for round
10 x cal Echo bike
10 x box overs
10 x KB Swings (20 / 28kg)
Player one will start by completing 10 calories on the echo bike, 10 box overs and then 10 kettlebell swings. That is one round. Once complete, player one will run back to the start and tag player two and then they can commence their round.
Player two is to remain standing next to their bike until player one tags them and then player two can then jump on and begin their 10 calories. However, player two can adjust the seat height of the echo bike while player one is completing the box overs and swings.
Team is to remain in the same order for the whole workout and your score is the total amount of completed rounds + reps completed.
For example, if your team completed 15 full rounds plus your final payer did 10 calories and 3 box overs, your score would be 15 + 13 reps
Standards:
Echo bike calories must be stop reset each round - starting from zero each time
Box overs can be performed by jumping or stepping over the box.
Kettlebell swings are to be judged with kettlebell reaching eye height and hips fully extended. Failure to achieve these two will result in a no rep and you will need to re-do that rep
Round for round
10 x cal Echo bike
10 x box overs
10 x KB Swings (20 / 28kg)
Player one will start by completing 10 calories on the echo bike, 10 box overs and then 10 kettlebell swings. That is one round. Once complete, player one will run back to the start and tag player two and then they can commence their round.
Player two is to remain standing next to their bike until player one tags them and then player two can then jump on and begin their 10 calories. However, player two can adjust the seat height of the echo bike while player one is completing the box overs and swings.
Team is to remain in the same order for the whole workout and your score is the total amount of completed rounds + reps completed.
For example, if your team completed 15 full rounds plus your final payer did 10 calories and 3 box overs, your score would be 15 + 13 reps
Standards:
Echo bike calories must be stop reset each round - starting from zero each time
Box overs can be performed by jumping or stepping over the box.
Kettlebell swings are to be judged with kettlebell reaching eye height and hips fully extended. Failure to achieve these two will result in a no rep and you will need to re-do that rep
HOW WILL IT RUN?
You will be given an allocated start time in which you will be required to be ready to commence workout A. All teams will follow the same order of workouts A,B,C and D. There will be a continual running clock from 7:00am of 15 minutes of work and 5 minutes or rest / change stations.
Each wave of 3 teams will start on the 20 minute mark: 7:00, 7:20, 7:40, 8:00, 8:20, 8:40 and 9:00 with the final wave to finish at 10:15am
The top 3 team for the day will complete a final event to determine a winner at 10:30am
Each wave of 3 teams will start on the 20 minute mark: 7:00, 7:20, 7:40, 8:00, 8:20, 8:40 and 9:00 with the final wave to finish at 10:15am
The top 3 team for the day will complete a final event to determine a winner at 10:30am
SCORING - HOW DO WE WIN?
For each workout you will be ranked against all other teams.
Depending on how many teams on the day, you will be ranked from 1st to say 23rd.
Your ranking is your score, and the team with the lowest score wins.
Depending on how many teams on the day, you will be ranked from 1st to say 23rd.
Your ranking is your score, and the team with the lowest score wins.
