02 November 2024 Enter here: https://entrytickets.net/octafit
The competition consists of 8 movements, each followed by a +-250m run.
The 8 movements must be completed together, one athlete working at a time. It is up to each Team Mate (TM) how far in distance or how many reps he/she completes. While TM1 works, TM2 rests and & vice versa.
The movement station is completed when the entire distance is covered, or all the reps are done.
RUNNING
Both TMs must run together at all times between the stations. If one TM runs at a significantly faster pace, it will lead to a 2 Minute Penalty.
On completion of the run, both TM’s must enter the station together. Both TM’s have to be present in order to start with the next movement. The station can only be exited after the entire distance is covered, or all the reps are done.
JUDGES
Each Team will be allocated a Judge, who will be responsible for ensuring all participants complete the workout in the correct and safe manner. The Judge does this in coordination with the head judge, race director and event organizers. All decisions of the judges, head judge, race director and event organizers are final.
MOVEMENT STANDARDS, DISTANCES AND WEIGHTS
All equipment for each workout station will be laid out prior to the start of the heat.
MOVEMENT 1
50 DUMBBELL THRUSTERS
MALE 2 x 7 kg
FEMALE 2 x 5 kg
MIXED PRO 2 x 7 kg
MIXED FUN 2 x 5 kg
PRO
Start with both weights on the shoulders.
Squat to parallel (90°).
Full extension overhead, with knees & hips fully extended (1 Rep).
FUN
Start with both weights on the shoulders.
Squat as close to parallel as possible.
Full extension of knees & hips, and overhead if possible (1 Rep).
If weights are too heavy to press out, Front Squats are allowed with full extension of knees & hips (1 Rep).
MOVEMENT 2
50 HAND RELEASE PUSHUPS
PRO
Start with full extension in Plank Position.
Lower your chest fully to the ground, briefly lift your hands, then push back up into full plank extension (1 Rep).
FUN
Same as PRO but may have knees on the ground the entire time.
MOVEMENT 3
160 meters FARMERS CARRY
MALE 2 x 20 kg
FEMALE 2 x 10 kg
MIXED PRO 2 x 20 kg
MIXED FUN 2 x 10 kg
If the weights are dropped for any reason at all, it will lead to a 2 Minute Penalty.
NO running allowed. If you run with the weights, it will lead to a 2 Minute Penalty.
The Farmers Carry starts and ends with the removal/return of the weights from the marked area behind to the start/finish line.
Weights must be carried with both arms extended. To change partners, TM1 must cross a 10m interval line and put the weights down. TM2 must pick up the weights and continue walking.
The station is completed, once the athlete carries the weights across the finish line and returns them to the marked area.
MOVEMENT 4
80 meters BURPEE BROAD JUMPS
PRO
TM1 starts with both hands behind the line.
Kick both feet back into a burpee.
In the lower position, the athlete’s chest must touch the ground.
The athlete stands up and jumps forward jumping and landing with both feet simultaneously.
Taking any steps forward between the reps is not allowed. It will be a No Rep, and the athlete will have to repeat the burpee before jumping.
To change partners, both feet must cross a 10m interval line, and P2 must start with both hands behind the same line.
The station is completed, once the athlete jumps across the finish line.
FUN
May do kickbacks (half-burpee).
TM1 starts with both hands behind the line.
Kick both feet back into a burpee. Kickbacks (half-burpee) or Step backs allowed.
The athlete stands up and jumps forward or steps forward.
Taking any steps forward between the reps is not allowed. It will be a No Rep, and the athlete will have to repeat the burpee before jumping.
To change partners, both feet must cross a 10m interval line, and P2 must start with both hands behind the same line.
The station is completed, once the athlete jumps across the finish line.
MOVEMENT 5
80 meters SANDBAG WALKING LUNGES
MALE 15 kg
FEMALE 10 kg
MIXED PRO 15 kg
MIXED FUN 10 kg
PRO
The Sandbag Lunge begins and ends with the removal/return of the sandbag from the marked area behind to the start/finish line.
TM1 starts in the upright position with both feet behind the line, sandbag on the shoulders.
During each lunge, the rear knee must touch the ground.
The athlete must bring both feet together (stop) after each lunge(Not just a toe touch). No floating allowed.
Taking any steps between reps is not allowed.
To change partners, both feet must cross a 10m interval line, TM1 must drop the bag, TM2 must pick the bag up, take it to the shoulders and start with both feet behind the same line.(No handing over of the bag in mid-air)
The station is complete, once the athlete lunges across the finish line with BOTH feet and returns the sandbag to the marked area.
FUN
The Sandbag Lunge begins and ends with the removal/return of the sandbag from the marked area behind to the start/finish line.
IF the sandbag is too heavy, TM1 can lunge without the sandbag, while TM2 carries the sandbag behind TM1.
TM1 starts in the upright position with both feet behind the line, sandbag on the shoulders.
During each lunge, the rear knee doesn’t have to touch the ground.
The athlete must bring both feet together (stop) after each lunge. No floating allowed.
Taking any steps between reps is not allowed.
To change partners, both feet must cross a 10m interval line, TM1 must drop the bag, TM2 must pick the bag up, take it to the shoulders and start with both feet behind the same line.(No handing over of the bag in mid-air).
The station is complete, once the athlete lunges across the finish line with BOTH feet and returns the sandbag to the marked area.
MOVEMENT 6
50 SLAM BALLS
MALE 10 kg
FEMALE 7 kg
MIXED PRO 10 kg
MIXED FUN 7 kg
PRO
TM1 must pick up the ball, bring it overhead to full extension, with knees & fully extended, and slam it down on the block.
To change partners, TM2 must pick up the ball from the block. Exchanging the ball in the air is not allowed.
FUN
TM1 must pick up the ball, bring it overhead as far as possible into extension with knees & hips fully extended, and slam it down on the block.
To change partners, TM2 must pick up the ball from the block. Exchanging the ball in the air is not allowed.
MOVEMENT 7
200 FLOOR TOUCH JUMPS
PRO
Stand with feet together and hands together overhead. Jump feet out and touch one hand to the ground. Jump feet back together & touch hands above your head.
FUN
May stand with feet apart & just squat down without the jump, touch one hand to the ground & touch both hands above your head.
MOVEMENT 8
50 Squat Ball Throws
MALE 7 kg
FEMALE 5 kg
MIXED PRO 7 kg
MIXED FUN 5 kg
Both TMs squat together
PRO
Squat to parallel (90°)
Both athletes stand facing each other in an upright position.
TM1 starts by picking up the ball and holding it with both hands.
Both athletes squat down at the same time.
As both stand up, TM1 throws the ball to TM2.
TM2 catches the ball and immediately goes into a squat, with TM1 squatting at the same time.
Every time the ball is thrown, it counts as 1 rep.
Athletes are not allowed to throw the ball underhand.
FUN
Squat as close to parallel as possible
Both athletes stand facing each other in an upright position.
TM1 starts by picking up the ball and holding it with both hands.
Both athletes squat down at the same time.
As both stand up, TM1 throws the ball to TM2.
TM2 catches the ball and immediately goes into a squat, with TM1 squatting at the same time.
Every time the ball is thrown, it counts as 1 rep.
Athletes are allowed to throw the ball underhand.
For PRO Video explanation go here: https://youtu.be/w_BZZjluDGo
For FUN Video explanation go here: https://youtu.be/d85nN0wAknM