KXU WORKOUT


Get ready for the Strongman Games.  The KXU Arena will have 1 team per station working out - meaning there will be 3 teams in the arena.  Each station is 5 minutes on and 3 minutes rest.  If you start on Station 1 you will then do Station 2 then 3. If you start on Station 2 you will then do Station 3 then 1 and so on.  You will obviously be the freshest on your first station so you need to put in a big shift on this one so you have a good chance of getting a great score.

STATION 1 - DROVERS DOG

Loaded carry walk or run.  Teams will get access to a number of sandbags.  The sandbags need to be carried from starting line up and back (approx 15m ) in order of weight i.e. for women, one athlete takes 30kg up and back, then next athlete takes 40kg up and back, next athlete takes 50kg up and back and then back down to 30kg and so on.  Waiting athlete can have the next sandbag picked up and ready to be carried. Each length up and back is 1 point.

Women - 30kg, 40kg, 50kg.

Mixed - 30kg, 40kg, 60kg, 

Men - 40kg, 60kg, 75kg

For entire 5 minutes, weighted sled can move constantly - you can have more than one athlete pushing the sled if you like (same distance as sandbag carry).  The same athlete/s who start pushing the sled need to do the full up and back length - you can't have an athlete join halfway through a length. Each length up and back is one point.

 

SCORE = total sandbag lengths + total prowler lengths

 

STATION 2 - FLIP IT LIKE ITS HOT

In 5 minutes, team is to do maximum tyre flips.  Depending on what category you are competing in, you will get access to different tyre weights.

Women - 350kg and 160kg

Mixed - 350kg and 160kg

Men - 512kg and 350kg

Both tyres in each category can be flipping simultaneously. It is up to your team to work out the best way to split your athletes across the tyres to maximise points

SCORE = points - 512kg 10 points / 350kg 6 points / 160kg 3 points

 

STATION 3 - GET LIFTING

As a team, need to complete maximum rounds of the below clean & press. Athletes must complete the below in order, short sprint and touch your teammates hand before the next athlete can start.  You can choose which athletes do the below, it is not compulsory for all athletes to complete a round or for athletes to go in any particular order.

From start line short run to - 
Log - 6 reps - 22kg girls and 46kg boys – log clean and press

onto,

Axle bar - 4 reps - 28kg girls and 48kg boys – push press

onto,

Kettle bell / circus dumbell -  Kettle Bell 16kg women - Circus dumbbell for men – 28kg 2 reps (1 on each arm) - power snatch

Run back and tag the next athlete. Weights cannot be dropped.

Each round is 12 pts for a complete round. Each rep is worth 1 points

Score = total rounds @ 12 points per round + reps (1 pt)

 

THIS IS A GAME OF INCHES, REPS, SECONDS, CALORIES  - STRATEGY PLAYS A HUGE PART ON MAXIMISING OUTPUT IN THESE WORKOUTS  - GET PLANNING WITH YOUR TEAM.
 

FOR THE ATHLETE WITHIN