FITTEST IN THE CITY WORKOUTS

3 arena's, 4 workouts, 5 scores - 95 minutes ... the challenge awaits.  The Turf team have put together 4 fun, challenging workouts that will test everything from your engine, to your strength, from your power to your skill ... but most importantly your team work.  

Teams will take on the 4 workouts across a 95 minute window, with various rest periods to warm up, transition and recover.  Across the 3 divisions - everyday / intermediate / elite - the workout structures are very similar, with the only variances being some extra work load on reps and weight, plus some extra skill with TTB and rope climbs.

The workouts are designed to push you just outside your comfort zone and in the lead up to the event, to get your training on point, we have our 12 week tailored Fittest in the city Training plan. 

Scroll down to see all the workouts, links to the training plan and upcoming events to get involved in.

EVERYDAY DIVISION

INTERMEDIATE DIVISION

ELITE DIVISION

RULES + MOVEMENT STANDARDS

  • ENGINE

    Teams will each have

    • 1 Concept2 rower
    • 1 Concept2 ski

    On go, teams will start chipping away at the 1.5km distance on both machines. Once BOTH machines reach 500m, any 2 athletes will run 500m - this is 4 laps of the course (the other 2 athletes will keep working on the ergs). Once an athlete is back they can continue to help chip away at the erg distances.

    • When the 1.5km is reached on BOTH machines, all 4 athletes will run 500m - this is 4 laps of the course.

    Teams must wait until ALL 4 athletes are back from the run until they begin the next round and chipping away at the 1.5km distance on both ergs. Once BOTH machines reach 500m, any 2 athletes will run 500m (the other 2 athletes will keep working on the ergs). Once an athlete is back they can continue to help chip away at the distance.

    • When the 1.5km is reached on BOTH machines, all 4 athletes will run 500m.

    Once ALL athletes are back from the run, they can begin chipping away at the calorie target on both ergs.

    Once the calorie target is reached on BOTH machines, teams will progress across the finish line which will be 3m in front of both ergs.

    If a team does not finish, the remaining cals will equate to 1 second each. i.e. a team has 15 cals left in total (10cal on 1 machine and 5 on another), the teams time will be 20min15sec.

    Following this workout, teams will have 30mins to warm up and get ready for their second workout - LIFTOFF A.

    MOVEMENT STANDARDS

    Ergs - Ergs must be reset after every round, athletes may not get off the erg until the required distances are showing on the screen. Athletes may swap between ergs to reach the required distances.

    Ski Erg - When using the ski, please do not let go of the handles at the bottom of a pull - this can cause the rope to recoil too fast and break/get caught. There will be tape towards the top of the tower, please let go of the handles above this line only, or pass to your team mate so they can continue to use the ski.

    Run - Athletes must exit and enter their lane within the lines, they can not run across other lanes on the run. Athletes must run around the flags at each end.

  • LIFT OFF

    Teams will have,

    • Either 1 x 15kg or 1 x 20kg bar (both for a mixed team) + collars, lifting platform plus sufficient plates
    • Females must use the 15kg bar and males the 20kg bar
    • Mixed teams only - Teams will divide into female and male sub teams, female athletes will lift first
    • The collars must be on to perform a lift
    • The bar must start unloaded at the beginning of the workout
    • Team mates can help load the bar

    Teams will have 12 mins to rotate through for each athlete to hit their best left.

    At the 12min mark, teams will switch to LIFT B where they will have 6 minutes, until the 18th minute

    If a lift is started before the time cap, the athlete may complete the lift and record that score if successful.

    MOVEMENT STANDARDS

    Front squat (Int / Elite) - The bar will be taken from the floor. Athletes can squat clean the first rep, or perform a power clean. The bar must be held in the front rack position with hands on the bar, a full depth squat with hip crease clearly below knee level is required. At the top of the lift the athletes legs must be straight and hips open on each rep. After the 5th rep, athletes must wait for their judge to indicate a good lift before dropping the bar.

    Deadlift (Everyday) - Conventional deadlift only. The bar must be deadlifted from the floor so that the athletes legs are straight, hips are open and chest and head are upright behind the bar. All reps must be touch and go, pausing and resetting on the platform is not permitted. Bouncing the barbell off the platform on each rep is also not permitted. The use of straps or grips is not permitted.

    Hang clean (Int / Elite) - Power or squat clean are both acceptable, the bar must be taken from the hang position to the front rack position with legs straight, hips open and elbows through.

    STOH (All) - The bar must be taken from the front rack to a fully extended overhead position with legs straight, hips open and arms straight. The bar must be under control at the top of the lift. When a good lift is indicated by the judge (2 reps for everyday teams) the bar may be dropped to the platform. Push press, push jerk or split jerk are all acceptable.

  • AMRAP
    • For the dumbbell movements, two people synchro - 2 DBs each for elite / 1 DB each for Inter / Everyday.

    On go, teams will start on the bike and also the sandbag lengths. Once both the sandbag lengths and the bike cals are complete, teams will work through the movements.

    All non working athletes, for the duration of the workout, must wait behind the line. In order to change working athlete, which may be done at anytime, athletes must run back and tag in their team mate.

    Teams will continue to work through each movement for the full 12 minutes. If a team completes the final DB movement, they will then move back to the top and and continue to work through the movements.

    MOVEMENT STANDARDS

    Synchro sandbag lengths (2 athletes) - Down and back is 2 lengths. Athletes must pick up the sandbag at the start line and carry it to the end (15m) of their lane touching the line on the floor with one foot synchro at the SAME time before returning to the start line. Down and back is 30m. Once an athlete has started a carry they must complete a minimum of 30 meters. Athletes can pass the sandbags to each other when changing working athletes at the start line. Athletes must drop the sandbags on the mats at the start line when the carries are complete.

    Rope climbs (elite / Inter only)- Athletes must clearly touch the metal cross beam at the top of the rope to complete the climb. Athletes can use legs or perform legless. Teams can split the rope climbs as they wish.

    Synchro line facing burpees (3 athletes) - Any 3 athletes must complete the synchro line facing burpees. Teams must have 2 athletes on one side of the line and 1 athlete on the other, alternating sides on each rep. Synchro is with all athletes chest and hips on the floor at the same time. Athletes can then step or jump up and then must JUMP over the line (stepping is not allowed). Athletes must face the line on each rep.

    Synchro dumbbell squats (2 athletes) - Athletes must perform a full depth squat with hip crease below knee level before standing up fully with legs straight and hips open. Synchro is at the top of the squat. Athletes must hold the dumbbell in the front rack position with hands on the handles of the dumbbells or in goblet position. Athletes may squat clean the first rep.

    Partner wallballs (2 athletes) - Must be performed by a same sex pair. Athletes must alternate reps and perform a full depth squat with hip crease below knee level. The wallball must clearly touch the target above the designated line.

    Synchro TTB (Elite / Inter) - Can be performed by any combination of athletes. Synchro is with both athletes toes in contact with the pull up bar at the same time. Athletes feet must break the vertical plane of the pull up bar on the back swing.

    Synchro hanging knee raises (Everyday)- Can be performed by any combination of athletes. Synchro is with both athletes thighs parallel to the floor at the same time. Athletes must fully extend their legs at the bottom of the knee raise.

    Synchro DB hang clean & press (Elite / Inter)- Must be performed by 1 male athlete and 1 female athlete. Athletes must first deadlift the dumbbells to the hang position, from the hang athletes must clean the dumbbells to the front rack before pressing overhead to a fully extended position with legs straight hips open and arms straight. Synchro is at the top of the movement. There is no requirement to alternate arms.

    Synchro alternating dumbbell snatch (Everyday) Athletes must snatch the dumbbell from the floor to a fully extended overhead position with legs straight, hips open, arm straight and the dumbbell overhead. Athletes may only change hands on the way down, or on the floor. Only one head of the dumbbell is required to touch the floor. Athletes must not use their free arm to brace against any part of their body during the lift. Synchro is at the top of the movement with the dumbbell overhead.

  • SPRINT

    Following AMRAP, teams will have a 1 minute break before starting SPRINT. Athletes will waterfall through this workout, one after eachother. The next athlete can only start once the preceding athlete completes all the movements and crosses the finish line.

    The time stops once the fourth athlete crosses the finish line.

    FITTEST IN THE CITY - SYDNEY ... completed it!

    MOVEMENT STANDARDS

    Dball squats - Athletes can hold the dball in a bear hug hold or on their shoulder. They must perform a full depth squat with hip crease below knee level and stand up fully at the top of the squat with legs straight and hips open.

    Dball to shoulder - Athletes must take the dball from the floor to the top of their shoulder, at this point they must extend their opposite arm out straight parallel to the floor to demonstrate control at the top of the movement. Athletes legs must be straight and hips open at this point. Athletes must drop the ball after each rep before picking up again. Athletes may NOT perform touch n go reps.

    Dball lengths - Down and back is 30m. Following the 6th dball to shoulder (arm out and the judge indicate a good rep) the athlete can immediately begin the carry. The ball can be held either on the shoulder or in bear hug position. Once back from the 30m carry, the ball must be dropped on the rubber mat. If the ball rolls off the mat, the athlete must put it back on before moving to the DB Hang snatch

    Dumbbell thrusters - Athletes can squat clean the first rep and must perform a full depth squat with hip crease below knee level before standing tall with legs straight, hips open and arms straight with the dumbbells in an overhead position. The DB must be held in one hand, two hands on the dumbbell is not permitted.

    Rope climb (Elite only)- Athletes must clearly touch the metal cross beam at the top of the rope to complete the climb. Athletes can use legs or perform legless.

FITC ONLINE TRAINING

Our team of coaches has put together the perfect 12 week programme in order to get you ready to hit the TURF. There are two programmes availble - one built for the 'everyday athlete' division and one built for the 'intermediate / elite athlete' division. Improve your aerobic capacity, strength and skill levels. Each week has a team training workout so you can train with your mates!

UPCOMING FITC EVENTS