Växjö's Fittest Workouts

UPDATED CHANGE TO THE SEMIFINAL WORKOUT: Walking Lunges with Bar in Front Rack position NOT Overhead Walking Lunges. Weight is still 50/30kg.

Competition format and workouts for "Växjö's fittest" will be as follows:

Heats: 6-7 competitors in every heat. Best time receives 1 point, 2nd fastest 2 points and so forth. Top 12 placings (1-12 points) go through to semifinals).

Competition format and workouts for "Växjö's fittest" will be as follows:

Heats: 6-7 competitors in every heat. Best time receives 1 point, 2nd fastest 2 points and so forth. Top 12 placings (1-12 points) go through to semifinals)
Heat Workout.

5 rounds for time of: 
12 Goblet Squats with Kettlebell (24kg for men and 16kg for women)
12 Hand Release Pushups
Run 200 meters

Time Cap 15 minutes

Goblet Squats: From a standing position holding a Kettlebell competitors must perform a deep squat where the fold of the hips comes under the height of the top of the knee and then stand up straight with straight knees and hips. Kettlebell is not allowed to touch the ground at the bottom for a rep to count.

Hand Release Pushup - A pushup that starts with arms and body completely straight in the top position, down to chest, hips, and toes to ground. Lift up hands from the ground in the bottom position so there is a clear gap between hands and the ground then up to top position again with a straight line made with back, hips and legs and arms are fully "locked out" straight.

Top 12 men and women go through to semifinals and take with them their points. Semifinal positions are worth double points so best time gets 2 points, 2nd place 4 points and so forth. Top 6 men and top 6 women with the lowest points from heats plus semifinals go through to the final.

Semifinal Workout.

3 rounds for time:
Round 1
21 Bar Facing Burpees
21 meter Walking Lunges with Bar in Front Rack (with 50kg weighted bar for men and 30kg for women)
21 Shoulder to Overhead (with 50kg weighted bar for men and 30kg for women) 

Round 2
15 Bar Facing Burpees
15 meter Walking Lunges with Bar in Front Rack (with 50kg weighted bar for men and 30kg for women)
15 Shoulder to Overhead (with 50kg weighted bar for men and 30kg for women)

Round 3
9 Bar Facing Burpees
9 meter Walking Lunges with Bar in Front Rack (with 50kg weighted bar for men and 30kg for women)
9 Shoulder to Overhead (with 50kg weighted bar for men and 30kg for women)

Time Cap 15 minutes

Bar Facing Burpee: From a standing position facing the bar competitors shall go down to a lying position with chest touching the ground - still with head towards the bar. They then shall come up and jump over the bar with feet together for one rep.

Walking Lunges with Bar in Front Rack. Holding a bar with weights on shoulders in front of the neck, competitors shall walk forward taking lunge steps where the front knee shall touch the ground. If the knee does not touch the ground the competitor must go back to the completion of the previous completed lunge. The bar can be put down to rest but no forward progress can be made until the bar is up on shoulders again.

Shoulder to Overhead. Starting with the bar resting on the shoulder or collarbone competitors shall press up the bar with weights overhead with fully straight arms, hips and knees and feet together in the top position and then come down to the start position on shoulders/collarbone again. To perform this competitors can perform a Shoulder Press, Push Press, Push Jerk, or Split Jerk.

Top 6 men and women with the lowest total points form the heats and semifinals go through to the final. Again they carry through all accumulated points. Final placings are worth triple points so fastest time receives 3 points, second fastest 6 points and so forth. Final placings are determined by all points from the heats + semifinals + Final. 

Final Workout

1 Round for time:

20 Deadlifts (100kg weighted bar for men and 60kg for women)
30 Broadjumps (180cm for men 150cm for women) 
40 Kettlebell Swings (24 kg Kettlebell for men and 16kg Kettlebell for women)
50 meter Bear Crawl

10 minute Time Cap

Deadlift (marklyft in Swedish): The bar with weights is lifted from the ground up to a height where hips and knees are fully extended (straight) and then down to the ground again. Shoulders shall be behind the bar. Grip on the bar outside the knees (no Sumo Deadlift grip).

Broad Jump: A jump with feet together over 2 marker lines that are placed 180cm or 150cm apart. Toes must be behind the line when jumping and heels over the line when landing.

Kettlebell Swings: In the bottom position the kettlebell shall pass the middle of the foot between the legs. In the top position knees and hips shall be fully extended and the kettlebell shall be held with straight arms directly overhead with the handle pointing down.

Bear Crawl: A crawl with weight distributed evenly on feet and hands.

NOTE: Scaling of exercise to a lower weight for example is allowed. Talk to Head Judge David Hawtin if you feel you cannot complete an exercise otherwise. HOWEVER if you scale an exercise you cannot finish ahead of a competitor who has competed with full weights/no scaling.