CF Open
26 February 2026, 16 February, 2026 | Elevate Gym, Cannock
AFG Finals
Individual, Teams of Four
27 March, 2026 - 29 March, 2026 | Birmingham, NEC
CG Home Workout
07 April, 2026 - 27 April, 2026
Mayhem Finals
Pairs, Teams of Four, Adaptive
02 May, 2026 - 03 May, 2026 | Pairs, Teams of Four, Adaptive
CG Indi Finals
Individual, Kids, Teens
13 June, 2026 - 14 June, 2026 | Middlesborough Sports Village
Trinity War
Teams of Three
01 August, 2026 - 02 August, 2026 | John Charles Centre, Leeds
The Mixer
Teams of Four
12 September, 2026 - 13 September, 2026 | Middlesborough Sports Village
RIO Finals
Pairs
24 October, 2026 - 25 October, 2026 | EIS, Sheffield
WS Finals
Pairs, Teams of Four
14 November, 2026 - 15 November, 2026 | NAEC Stoneleigh
Arnold Fitness Games
Individuals & Teams of 4
15 - 17 March 2024 | NEC Arena Birminggham
MARCH MAYHEM
Same Sex Pairs & Fours, Adaptive Individuals
8 & 9 March 2025 | NAEC Stoneleigh
EVENTS.
WORKOUT LIBRARY
2024 Teams of six finals
RAGNARÖK
COMPETE | THROWDOWN| FITNESS
SPONSORED BY
14 Minute time cap
COMPETE
60 Cal Erg (2 Ergs 3 people per erg)
Into 3 Rounds:
15 Worm Thrusters
15 Sync T2B (3 athletes working, any grouping but once the set starts you can’t swap mid set)
Worm must be held off the floor at all times at the shoulder
THROWDOWN
60 Cal Erg (2 Ergs 3 people per erg)
Into 3 Rounds:
15 Worm Squats
15 Sync T2B (2 athletes working, any grouping but once the set starts you can’t swap mid set)
Worm must be held off the floor at all times at the shoulder
FITNESS
45 Cal Erg (2 Ergs 3 people per erg)
Into 3 Rounds:
15 Worm Deadlifts
15 Sync kipping knee raises (2 athletes working, any grouping but once the set starts you can’t swap mid set)
Worm must be held off the floor at all times how they choose
SPONSORED BY
18 Minute time cap
COMPETE
3 Rounds (M/F YGIG Pairs)
500M Row
100 Double Unders (each)
40 Deadlifts (partner holds DL bar up) @ 100/70KG
100Ft Synchro Farmers Carry Lunge @ 2 x 22.5/15KG DB
THROWDOWN
3 Rounds (M/F YGIG Pairs)
500M Row
50 DUBS EACH / 100 SU EACH
40 Deadlifts (partner holds DL bar up) @ 80/55KG
100Ft Synchro Farmers Carry Lunge @ 2 x 22.5/15KG DB
FITNESS
3 Rounds (M/F YGIG Pairs)
500M Row
60 Single Unders (each)
40 Deadlifts (partner holds DL bar up) @ 60/42.5KG
100Ft Synchro Farmers Carry Lunge @ 1 x 22.5/15KG DB
SPONSORED BY
15 Minute time cap
COMPETE
PART A
0-12 mins
30 – 20 – 10
Sync Burpee Over Worm (6 way synchro)
Worm GTOH
4 working / 2 resting
PART B
12-15 mins
Max sync 2 way BMU
THROWDOWN
PART A
0-12 mins
30 – 20 – 10
Sync Burpee Over Worm (6 way synchro)
Worm Cleans
4 working / 2 resting
PART B
12-15 mins
Max 2 way sync gymnastics
Pull ups = 1 point
BMU = 5 point
FITNESS
PART A
0-12 mins
20 – 15 – 10
Sync Burpee Over Worm (6 way synchro)
Worm Cleans
4 working / 2 resting
PART B
12-15 mins
Max sync gymnastics
Pull ups = 2 point
Partner assisted pull ups = 1 point
SPONSORED BY
COMPETE / THROWDOWN
00:00 – 18:00
All teammates to hit a 1RM Snatch from the floor
FITNESS
00:00 – 18:00
All teammates to hit a 1RM Clean from the floor
2024 INDIVIDUAL FINALS
RAGNARÖK
ELITE | RX | MIDDLE GROUND | SCALED | TEENS
SPONSORED BY
ELITE
2 on 1 off x 4
15 Thrusters @ 50/35 KG
15 Box Jump Overs 24/20”
Max BMU
RX
2 on 1 off x 4
15 Thrusters @ 42.5/30 KG
15 Box Jump Overs 24/20”
Max BMU
MIDDLE GROUND
2 on 1 off x 4
15 Thrusters @ 42.5/30 KG
15 Box Jump Overs 24/20”
Max Pull Ups
SCALED
2 on 1 off x 4
15 Thrusters @ 35/25 KG
15 Box Jump Overs 24/20”
Max Alt DB GTOH 1 x 22.5/15kg
TEENS
2 on 1 off x 4
15 Thrusters @ 42.5/30 KG
15 Box Jump Overs 24/20”
Max Gymnastics
TTB = 1 point
Pull up = 2 point
BMU = 5 point
SPONSORED BY
10 MINUTE CAP
ELITE / RX
20/16 Cal Row
20 DBall over yoke 60/40kg
20/16 Cal Row
15 DBall over yoke 60/40kg
20/16 Cal Row
10 DBall over yoke 60/40kg
**yoke height 1
MIDDLE GROUND
20/16 Cal Row
20 DBall over yoke 60/40kg
20/16 Cal Row
15 DBall over yoke 60/40kg
20/16 Cal Row
10 DBall over yoke 60/40kg
**yoke height 2
SCALED
15/12 Cal Row
20 DBall over yoke 40/30kg
15/12 Cal Row
15 DBall over yoke 40/30kg
15/12 Cal Row
10 DBall over yoke 40/30kg
**yoke height 2
TEENS
15/12 Cal Row
20 DBall over yoke 40/30kg
15/12 Cal Row
15 DBall over yoke 40/30kg
15/12 Cal Row
10 DBall over yoke 40/30kg
**yoke height 2
SPONSORED BY
10 MINUTES
ELITE
20 Lateral Burpees Over Bar
20 Deadlifts @ 110/80KG
20 Toes To Bar
15 Lateral Burpees Over Bar
15 Deadlifts @ 110/80KG
15 Toes To Bar
10 Lateral Burpees Over Bar
10 Deadlifts @ 110/80KG
10 Toes To Bar
RX
20 Lateral Burpees Over Bar
20 Deadlifts @ 100/70KG
20 Toes To Bar
15 Lateral Burpees Over Bar
15 Deadlifts @ 100/70KG
15 Toes To Bar
10 Lateral Burpees Over Bar
10 Deadlifts @ 100/70KG
10 Toes To Bar
MIDDLE GROUND
15 Lateral Burpees Over Bar
15 Deadlifts @ 90/60KG
15 Toes To Bar
12 Lateral Burpees Over Bar
12 Deadlifts @ 90/60KG
12 Toes To Bar
9 Lateral Burpees Over Bar
9 Deadlifts @ 90/60KG
9 Toes To Bar
SCALED
15 Lateral Burpees Over Bar
15 Deadlifts @ 70/45KG
15 Hanging knee raises
12 Lateral Burpees Over Bar
12 Deadlifts @ 70/45KG
12 Hanging knee raises
9 Lateral Burpees Over Bar
9 Deadlifts @ 70/45KG
9 Hanging knee raises
TEENS
15 Lateral Burpees Over Bar
15 Deadlifts @ 70/45KG
15 Toes To Bar or 30 HKR
12 Lateral Burpees Over Bar
12 Deadlifts @ 70/45KG
12 Toes To Bar or 24 HKR
9 Lateral Burpees Over Bar
9 Deadlifts @ 70/45KG
9 Toes To Bar or 18 HKR
SPONSORED BY
ELITE ONLY WORKOUT
100ft OH Walking Lunge 2 x 22.5/15KG
30 Chest to bar
100Ft Regional Style DB Lunge @ 2 x 22.5/15KG
8/6 RMU
100Ft Farmers Carry Lunge
11 Minute Time Cap
SPONSORED BY
ELITE ONLY WORKOUT
4 Rounds For Time
8 Burpee Box Jump Over 24/20”
14 SA DB Squat Snatch @ 1 x 22.5/15KG (7/7)
7 Minute Time Cap
SPONSORED BY
ELITE FINAL
9 Squat Snatch 75/50kg
9 OHS
*2 length handstand walk
7 Squat Snatch
7 OHS
*2 length handstand walk with pirouette half way on each
5 Squat Snatch
5 OHS
*1 length handstand walk with ramp
10 Minute Time Cap
2024 Individual Qualifiers
RAGNARÖK
ELITE | RX | MIDDLE GROUND | SCALED
ELITE / RX / MIDDLE GROUND
PART A:
0-9 MINS AMRAP
6 Burpee over DB
10 ALT DB Snatch 22.5/15kg
12 Wall Balls 9/6kg
PART B:
9-12 MINS
Build to a max clean + hang clean
SCALED
PART A: 0-9 MINS AMRAP
6 Burpee over DB
10 ALT DB GTOH 22.5/15kg
12 Wall Balls 9/6kg
PART B:
9-12 MINS
Build to a max clean + hang clean
ELITE / RX
2 mins on / 1 min off x 5
12 Hang Clusters 42.5/30kg
12 TTB
Max Cal Row
MIDDLE GROUND
2 mins on / 1 min off x 5
12 Hang Clusters 42.5/30kg
8 TTB
Max Cal Row
SCALED
2 mins on / 1 min off x 5
12 Thrusters 42.5/30kg
12 Sit ups
Max Cal Row
8 MINUTE TIME CAP
ELITE / RX
3 RFT
45 Double Unders
9 Deadlifts 110/80KG
6 BMU
1 RFT
45 Double Unders
9 Deadlifts 110/80KG
6 Pull Overs
MIDDLE GROUND
3 RFT
30 Double Unders (or 60 SU)
9 Deadlifts 100/70KG
6 Pull ups
1 RFT
45 Single Unders
9 Deadlifts 100/70KG
6 BMU
SCALED
3 RFT
45 Single Unders
9 Deadlifts 85/55KG
6 Box Jump Overs 24″/20″
1 RFT
45 Single Unders
9 Deadlifts 85/55KG
6 Pull ups
2023 PAIRS FINALS
WINTER SOLDIERS
ELITE | RX | MIDDLE GROUND | SCALED
SPONSORED BY
Elite
P1: 1K C2 Bike
21-15-12-09 @ 50/35KG
P1: Overhead Squats
P2: Thrusters
*Rest in overhead position*
27-21-15-09
P1: Toes to Rings
P2: Toes to Bar
*Rest in deadhang*
P2: 1K C2 Bike
Rx
P1: 1K C2 Bike
21-15-09 @ 50/35KG
P1: Overhead Squats
P2: Thrusters
*Rest in overhead position*
27-21-09
P1: Toes to Rings
P2: Toes to Bar
*Rest in deadhang*
P2: 1K C2 Bike
Middle Ground
P1: 1K C2 Bike
21-15-09 @ 40/30KG
P1: Overhead Squats
P2: Thrusters
*Rest in front rack position*
Into..
21-15-09
P1: Toes to Rings
P2: Toes to Bar
*Rest in deadhang*
P2: 1K C2 Bike
Scaled
P1: 1K C2 Bike
21-15-09 @ 35/25KG
P1: Front Squats
P2: Thrusters
Into..
21-15-09
P1: Bar Knee Raises
P2: Bar Knee Raises
P2: 1K C2 Bike
SPONSORED BY
12 MINUTE CAP
Elite
For Time:
8 x 50ft Strong Bag Shuttle (25ft out &25ft back) @ 60/40KG
50 Sync Alt DB Snatches @ 1 x 32.5/22.5KG
40 Sync Bag Squats
Rx
For Time:
6 x 50ft Strong Bag Shuttle (25ft out &25ft back) @ 60/40KG
50 Sync Alt DB Snatches @ 1 x 22.5/15KG
40 Sync Bag Squats
30 Sync Burpees Over Worm
20 Worm GTOH
Middle Ground
For Time:
8 x 50ft Strong Bag Shuttle (25ft out &25ft back) @ 40/20KG
50 Sync Alt DB Snatches @ 1 x 22.5/15KG
40 Sync Bag Squats
30 Sync Burpees Over Worm
20 Worm GTOH
Scaled
For Time:
6 x 50ft Strong Bag Shuttle (25ft out &25ft back) @ 40/20KG
50 Sync Alt DB Snatches @ 1 x 15/10KG
40 Sync Bag Squats
30 Sync Burpees Over Worm
20 Worm Cleans
30 Sync Burpees Over Worm
20 Worm GTOH
SPONSORED BY
All Pairs
00:00 – 02:00
P1 1RM Snatch + Hang Snatch
02:00 – 04:00
P2 1RM Snatch + Hang Snatch
04:00 – 06:00
P1 Clean + 2 Jerks
06:00 – 08:00
P2 Clean + 2 Jerks
Every lift attempt must have a 1 shuttle buy in
SPONSORED BY
10 MINUTE CAP
Elite
3 Rounds for time:
40 Worm Squats
7 Sync Muscle Ups (P1: on the bar, P2: on the rings)
10 Sync Strong Bag Cleans @ 60/40KG
Rx
3 Rounds for time:
40 Worm Squats
5 Sync Bar Muscle Ups
10 Sync Strong Bag Cleans @ 60/40KG
Middle Ground
3 Rounds for time:
35 Worm Squats
15 Sync Pull Ups
10 Sync Strong Bag Cleans @ 40/20KG
Scaled
3 Rounds for time:
30 Worm Squats
20 Sync Box Overs
10 Sync Strong Bag Cleans @ 40/20KG
Elite Pairs only
For time 12 minute cap
60 Cal Row
6 x 15ft Handstand walk over plates
100ft Synchro DB Lunge (Regional Style) 2 x 22.5/15KG
20 Bar Pull Overs (split as needed)
100ft Synchro DB Lunge (Overhead) 2 x 22.5/15KG
2 x 15ft Handstand walk over plates
2023 TEAM OF FOUR FINALS
WINTER SOLDIERS
COMPETE | THROWDOWN | FITNESS
SPONSORED BY
12 MINUTE CAP
Compete
700M C2 Bike (Shared P1 & P2)
21-15-09
Synchro: P1: Overhead Squats / P2: Thrusters @ 50/35 KG (synchro at the top of the rep)
Synchro: P1: Toes to Ring / P2: Toes to Bar
09-15-21
Synchro: P3: Toes to Ring / P4: Toes to Bar
Synchro: P3: Overhead Squats / P4: Thrusters @ 50/35 KG
700M C2 Bike (Shared P3 & P4)
Throwdown
700M C2 Bike (Shared P1 & P2)
21-15-09
Synchro: P1: Overhead Squats / P2: Thrusters @ 40/30 KG (synchro at the top of the rep)
Synchro: P1&P2 Toes to Bar
09-15-21
Synchro: P3&P4 Toes to Bar
Synchro: P3: Overhead Squats / P4: Thrusters @ 40/30 KG
700M C2 Bike (Shared P3 & P4)
Fitness
700M C2 Bike (Shared P1 & P2)
21-15-09
Synchro: P1: Front Squats / P2: Thrusters @ 35/25 KG (synchro at the top of the rep)
Synchro: P1 & P2 Bar Knee Raises
09-15-21
Synchro: P3 & P4 Bar Knee Raises
Synchro: P3: Front Squats / P4: Thrusters @ 35/25 KG
700M C2 Bike (Shared P3 & P4)
SPONSORED BY
14 MINUTE CAP
Compete
For time:
12 x 50ft Strong Bag Shuttle (25ft out &25ft back) @ 60/40 KG
50 Sync Alt DB Snatches (all athletes) @ 1 x 22.5/15KG
40 Sync Bag Squats (Pairs – if mixed 4s M/F Pairs)
30 Sync Burpees Over Worm (all athletes)
30 Sync Worm Ground To Overhead
Throwdown
For time:
12 x 50ft Strong Bag Shuttle (25ft out &25ft back) @ 40/20 KG
50 Sync Alt DB Snatches (all athletes) @ 1 x 22.5/15 KG
40 Sync Bag Squats (Pairs – if mixed 4s M/F Pairs)
30 Sync Burpees Over Worm (all athletes)
30 Sync Worm Ground To Overhead
Fitness
For time:
12 x 50ft Strong Bag Shuttle (25ft out &25ft back) @ 40/20 KG
50 Sync Alt DB Snatches (all athletes) @ 1 x 15/10KG
40 Sync Bag Squats (Pairs – if mixed 4s M/F Pairs)
30 Sync Burpees Over Worm (all athletes)
30 Sync Worm Cleans
SPONSORED BY
| All Teams of Four
00:00 – 02:00 P1 1 Snatch + 1 Hang Snatch 02:00 – 04:00 P2 1 Snatch + 1 Hang Snatch 04:00 – 06:00 P3 1 Clean + 2 Jerks 06:00 – 08:00 P4 1 Clean + 2 Jerks Every lift attempt must have a 1 shuttle buy in |
SPONSORED BY
10 MINUTE CAP
Compete
3 Rounds for time:
40 Sync Worm Squats
15 Sync BMUs (2 athletes working)
10 Sync Sandbag Cleans (P1 & P2) @ 60/40 KG
10 Sync Sandbag Cleans (P3 & P4)
Throwdown
3 Rounds for time:
40 Sync Worm Squats
15 Sync Bar Pull Ups (2 athletes working)
10 Sync Sandbag Cleans (P1 & P2) @ 40/20 KG
10 Sync Sandbag Cleans (P3 & P4)
Fitness
3 Rounds for time:
30 Sync Worm Squats
30 Sync Box Overs (2 athletes working, any M&F pair if mixed 4s)
8 Sync Sandbag Cleans (P1 & P2) @ 40/20 KG (2 athletes working, any M&F pair if mixed 4s)
8 Sync Sandbag Cleans (P3 & P4) (2 athletes working, any M&F pair if mixed 4s)
2023 Online Qualifiers
MARCH MAYHEM
ELITE | RX| MIDDLE GROUND | SCALED
Rx/Elite:
13 Minute Time Cap
Part A:
For Time (0 – 6 Minutes):
30 Deadlift @ 90/65 KG
15 Burpee Box Jump Over (facing) @ 30″/24″
30 Cal Row
Part B:
For Time (6 – 13 Minutes):
9-7-5-3-1
Thrusters @ 60/45, 80/55, 90/65, 100/70, 110/75 KG
Middle Ground:
13 Minute Time Cap
Part A:
For Time (0 – 6 Minutes):
30 Deadlift @ 70/50 KG
15 Burpee Box Jump Over (facing) @ 24″/20″
30 Cal Row
Part B:
For Time (6 – 13 Minutes):
9-7-5-3-1
Thrusters @ 40/30, 60/40, 70/50, 80/55, 90/60 KG
Scaled:
13 Minute Time Cap
Part A:
For Time (0 – 6 Minutes):
30 Deadlift @ 60/45 KG
20 Bar Facing Burpees
30 Cal Row
Part B:
For Time (6 – 13 Minutes):
9-7-5-3-1
Thrusters @ 40/30, 50/35, 60/40, 65/45, 70/50 KG
Rx/Elite:
15 Minute Time Cap
For Time:
20 Dual DB Box Step Over @ 2×22.5/15 KG & 24″/20″
—
5 rounds:
20 Wall balls 9/6 KG to a 10 ft target
5 Wall Walks
30 DUs
—
20 Dual DB Box Step Over
Middle Ground:
15 Minute Time Cap
For Time:
20 Dual DB Box Step Over @ 2 x 22.5/15 KG & 24″/20″
—
5 rounds:
20 Wall balls 9/6 KG to a 10/9 ft target
5 Wall Walks
—
20 Dual DB Box Step Over
Scaled:
15 Minute Time Cap
For Time:
20 Single DB Box Step Over @ 1 x 22.5/15 KG & 24″/20″
—
5 rounds:
15 Wall balls 9/6 KG to a 10/9 ft target
5 Scaled Wall Walks
—
20 Single DB Box Step Over
Rx/Elite:
12 Minute Time Cap
1 Round:
10 Dual DB Devils Press @ 2 x 22.5.15 KG
24 Pull Ups
2 Rounds:
8 Dual DB Devils Press
16 Chest To Bar
3 Rounds:
6 Dual DB Devils Press
8 Bar Muscle Up
Middle Ground:
12 Minute Time Cap
1 Round:
10 Dual DB Devils Press @ 2 x 22.5.15 KG
16 Toes To Bar
2 Rounds:
8 Dual DB Devils Press
8 Pull Ups
3 Rounds:
6 Dual DB Devils Press
4 Chest To Bar
Scaled:
12 Minute Time Cap
1 Round:
10 Single DB Devils Press @ 1 x 22.5.15 KG
24 Ab-Mat Sit Ups
2 Rounds:
8 Single DB Devils Press
16 Hanging Knee Raises
3 Rounds:
6 Single DB Devils Press
6 Pull Ups
2021 INDIVIDUAL FINALS
ARNOLD FITNESS GAMES
ELITE | RX/RX MASTERS | MIDDLE GROUND | MIDDLE GROUND MASTERS | SCALED
Elite / Rx / Rx Masters
Time Cap 12:00
3 Rounds For Time:
30/20 Cal Assault Bike
10M HSW
12 DB Devils Press (R1) / Devils Power Clean (R2) / Devils Deadlift (R3) @ 2 x 22.5/15 KG
10M HSW
Middle Ground / Middle Ground Masters
Time Cap 12:00
3 Rounds For Time:
30/20 Cal Assault Bike
10M DB Carry (R1: OH, R2: FR, R3: Farmers)
12 DB Devils Press (R1) / Devils Power Clean (R2) / Devils Deadlift (R3) @ 2 x 22.5/15 KG
10M DB Carry (R1: OH, R2: FR, R3: Farmers)
Scaled
Time Cap 12:00
3 Rounds For Time:
20/15 Cal Assault Bike
10 DB Devils Press (R1) / Devils Power Clean (R2) / Devils Deadlift (R3) @ 1 x 22.5/15 KG
21 Box Jump Overs 24/20″
Elite / Rx / Rx Masters
Time Cap 10:00
150 Double Unders
5 Legless Rope Climbs
20 Power Snatch 50/35 KG
150 Double Unders
30 C2B Pull Ups
20 OH Squats 50/35 KG
Middle Ground / Middle Ground Masters
Time Cap 10:00
75 Double Unders
20 T2B
20 Power Snatch 42.5/30 KG
75 Double Unders
20 T2B
20 OH Squats 42.5/30 KG
Scaled
Time Cap 10:00
150 Single Unders
30 Hanging Knee Raises
20 Power Snatch 30/20 KG
150 Single Unders
30 Hanging Knee Raises
20 STOH 30/20 KG
SPONSORED BY
Elite / Rx / Rx Masters
Time Cap 10:00
5 Rounds:
9/7/5/3/1
Ring Muscle Ups
9/7/5/3/1
Squat Cleans
@ 80/100/120/130/140 KG
@ 55/70/80/87.5/95 KG
Middle Ground / Middle Ground Masters
Time Cap 10:00
5 Rounds:
18/14/10/6/2
C2B Pull Ups
9/7/5/3/1
Squat Cleans
@ 50/70/90/100/110 KG
@ 35/50/60/65/70 KG
Scaled
Time Cap 10:00
5 Rounds:
18/14/10/6/2
DB Push Press 1 x 22.5/15 KG
9/7/5/3/1
Squat Cleans
@ 50/60/70/75/80 KG
@ 35/40/45/50/55 KG
15 Minute time cap
COMPETE
PART A
0-12 mins
30 – 20 – 10
Sync Burpee Over Worm (6 way synchro)
Worm GTOH
4 working / 2 resting
PART B
12-15 mins
Max sync 2 way BMU
THROWDOWN
PART A
0-12 mins
30 – 20 – 10
Sync Burpee Over Worm (6 way synchro)
Worm Cleans
4 working / 2 resting
PART B
12-15 mins
Max 2 way sync gymnastics
Pull ups = 1 point
BMU = 5 point
FITNESS
PART A
0-12 mins
20 – 15 – 10
Sync Burpee Over Worm (6 way synchro)
Worm Cleans
4 working / 2 resting
PART B
12-15 mins
Max sync gymnastics
Pull ups = 2 point
Partner assisted pull ups = 1 point
Elite / Rx / Rx Masters
Time Cap 10:00
Part A (For Time):
12/9/6
Deadlifts 150/100 KG
Bar Facing Burpees
Rest 2 minutes from 04:00, at 06:00 start Part B (For Time):
24 DB Box Step Overs 2 x 22.5/15 KG
16 DB Thrusters 2 x 22.5/15 KG
10M DB OH Walking Lunge 2 x 22.5/15 KG
Middle Ground / Middle Ground Masters
Time Cap 10:00
Part A (For Time):
12/9/6
Deadlifts 120/80 KG
Bar Facing Burpees
Rest 2 minutes from 04:00, at 06:00 start Part B (For Time):
24 DB Box Step Overs 2 x 22.5/15 KG
16 DB Thrusters 2 x 22.5/15 KG
10M DB OH Walking Lunge 1 x 22.5/15 KG
Scaled
Time Cap 10:00
Part A (For Time):
12/9/6
Deadlifts 90/60 KG
Bar Facing Burpees
Rest 2 minutes from 04:00, at 06:00 start Part B (For Time):
24 DB Box Step Overs 1 x 22.5/15 KG
16 DB Thrusters 1 x 22.5/15 KG
10M DB OH Walking Lunge 1 x 22.5/15 KG
2021 INDIVIDUAL AND TEAMS OF 4 QUALIFIERS
ARNOLD FITNESS GAMES
ELITE / RX / RX MASTERS / COMPETE TEAMS | MIDDLE GROUND/MIDDLE GROUND MASTERS / THROWDOWN TEAMS | SCALED
Elite / Rx / Compete
2 Minute AMRAP x 4
(every 2 minutes athletes rest for 1 minute)
6 DB Devils Press @ 2 x 22.5/15 KG
6 DB Box Step Overs @ 2 x 22.5/15 KG
AMRAP Burpee box Jump Overs @ 24/20″
Middle Ground Throwdown
2 Minute AMRAP x 4
(every 2 minutes athletes rest for 1 minute)
6 DB Devils Press @ 2 x 22.5/15 KG
6 DB Box Step Overs @ 2 x 22.5/15 KG
AMRAP Burpee box Jump Overs @ 24/20″
Scaled
2 Minute AMRAP x 4
(every 2 minutes athletes rest for 1 minute)
6 DB Devils Press @ 2 x 15/10 KG
6 DB Box Step Overs @ 2 x 15/10 KG
AMRAP Burpee box Jump Overs @ 24/20″
Elite / Rx / Compete
Time Cap 15:00
Part A (to be completed within 8 minutes):
30 Overhead Squats 40/30 KG
10 C2B Pull Ups
20 Overhead Squats 60/40 KG
20 C2B Pull Ups
10 Overhead Squats 80/50 KG
30 C2B Pull Ups
At 08:00 all athletes must move on to
Part B:
Establish a 2 Rep Max Overhead Squat
Athletes must use the same bar throughout, and must load their own bar.
Middle Ground / Throwdown
Time Cap 15:00
Part A (to be completed within 8 minutes):
30 Overhead Squats 40/25 KG
10 Pull Ups
20 Overhead Squats 45/30 KG
20 Pull Ups
10 Overhead Squats 50/35 KG
30 Pull Ups
At 08:00 all athletes must move on to
Part B:
Establish a 2 Rep Max Overhead Squat
Athletes must use the same bar throughout, and must load their own bar.
Scaled
Time Cap 15:00
Part A (to be completed within 8 minutes):
30 Overhead Squats 40/25 KG
15 Bar Facing Burpees
20 Overhead Squats 40/25 KG
15 Bar Facing Burpees
10 Overhead Squats 40/25 KG
15 Bar Facing Burpees
At 08:00 all athletes must move on to
Part B:
Establish a 2 Rep Max Overhead Squat
Athletes must use the same bar throughout, and must load their own bar.
Elite / Rx / Compete
Time Cap 20:00
4 Rounds:
28 Wall Balls9/6 KG
12 Power Cleans 50/35 KG
5 Bar Muscle Ups
Into..
50/35 Calorie Row
Middle Ground / Throwdown
Time Cap 20:00
4 Rounds:
28 Wall Balls9/6 KG
12 Power Cleans 50/35 KG
5/10/15/20 HSPUs
Into..
50/35 Calorie Row
Scaled
Time Cap 20:00
4 Rounds:
28 Wall Balls9/6 KG
12 Power Cleans 50/35 KG
12 T2B OR 24 Ab Mat Sit Ups
Into..
50/35 Calorie Row
2021 SAME SEX PAIRS
JAILBREAK TOUR WIT
RX | SCALED
Female Pairs (Rx/Scaled)
Time Cap 08:00
AMRAP (YGIG):
12/10 Cal Row
12/10 Burpees Over Row
12/10 Air Squats
Tag in partner.
Male Pairs (Rx/ Scaled)
Time Cap 08:00
AMRAP (YGIG):
10/8 Cal Assault Bike
20/16 Jumping Lunges
20/16 Wall Balls 9 KG
Tag in partner.
All Divisions
Time Cap 12:00
Athletes to establish a combined max weight for:
-Bear Complex-
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rx
Time Cap 12:00
YGIG (3 ROUNDS EACH):
14/10 T2B
13 Burpees Over The Box 30/24″
Dumbell DT 2 x 22.5/15 KG
Scaled
Time Cap 12:00
YGIG (3 ROUNDS EACH):
13 Burpees Over The Box 30/24″
Dumbell DT 2 x 22.5/15 KG
SPONSORED BY
15 Minute time cap
COMPETE
PART A
Rx
Time Cap 12:00
3 Rounds For Time:
40 Pistols
30 DB Squat Snatch @ 1 x 22.5/15 KG
20 Devils Press @ 2 x 22.5/15 KG
Athletes to share the work as desired.
Scaled
Time Cap 12:00
3 Rounds For Time:
40 DB Front Rack Squats @ 1 x 22.5/15 KG
30 DB Power Snatch @ 1 x 22.5/15 KG
20 DB Devils Press @ 1 x 22.5/15 KG
Athletes to share the work as desired.
0-12 mins
30 – 20 – 10
Sync Burpee Over Worm (6 way synchro)
Worm GTOH
4 working / 2 resting
PART B
12-15 mins
Max sync 2 way BMU
THROWDOWN
PART A
0-12 mins
30 – 20 – 10
Sync Burpee Over Worm (6 way synchro)
Worm Cleans
4 working / 2 resting
PART B
12-15 mins
Max 2 way sync gymnastics
Pull ups = 1 point
BMU = 5 point
FITNESS
PART A
0-12 mins
20 – 15 – 10
Sync Burpee Over Worm (6 way synchro)
Worm Cleans
4 working / 2 resting
PART B
12-15 mins
Max sync gymnastics
Pull ups = 2 point
Partner assisted pull ups = 1 point
2021 SAME SEX PAIRS
JAILBREAK TOUR FUNCTIONAL FITNESS HUNTSMAN
RX | SCALED
SPONSORED BY
14 Minute time cap
COMPETE
60 Cal Erg (2 Ergs 3 people per erg)
Into 3 Rounds:
15 Worm Thrusters
15 Sync T2B (3 athletes working, any grouping but once the set starts you can’t swap mid set)
Worm must be held off the floor at all times at the shoulder
THROWDOWN
60 Cal Erg (2 Ergs 3 people per erg)
Into 3 Rounds:
15 Worm Squats
15 Sync T2B (2 athletes working, any grouping but once the set starts you can’t swap mid set)
Worm must be held off the floor at all times at the shoulder
FITNESS
45 Cal Erg (2 Ergs 3 people per erg)
Into 3 Rounds:
15 Worm Deadlifts
15 Sync kipping knee raises (2 athletes working, any grouping but once the set starts you can’t swap mid set)
Worm must be held off the floor at all times how they choose
Rx
Time Cap 12:00
YGIG with a single DB 30/22.5 KG:
21/15/9 Power Snatch
16 Lunges
21/15/9 Burpees Over DB
Athletes are to both perform the 3 rounds.
Scaled
Time Cap 12:00
YGIG with a single DB 22.5/15 KG:
21/15/9 Power Snatch
16 Lunges
21/15/9 Burpees Over DB
Athletes are to both perform the 3 rounds.
Rx
Time Cap 10:00
3 Rounds Each (YGIG):
14 Toes To Bar
10/8/6 D-Ball Over Shoulder 60/40 KG
7 Toes To Bar
Tag in partner.
Scaled
Time Cap 15:00
3 Rounds Each (YGIG):
30 Ab Mat Sit Ups
10/8/6 D-Ball Over 24″ Box 60/40 KG
15 Ab Mat Sit Ups
Rx
Time Cap 12:00
3 Rounds For Time:
40 Pistols
30 DB Squat Snatch @ 1 x 22.5/15 KG
20 Devils Press @ 2 x 22.5/15 KG
Athletes to share the work as desired.
Scaled
Time Cap 12:00
3 Rounds For Time:
40 DB Front Rack Squats @ 1 x 22.5/15 KG
30 DB Power Snatch @ 1 x 22.5/15 KG
20 DB Devils Press @ 1 x 22.5/15 KG
Athletes to share the work as desired.
2021 SAME SEX THREES
TRINITY WAR NORTH
COMPETE | THROWDOWN
Compete
Time Cap 12:00
Whilst one team member is completing part A the other two team members will be sharing the work on part B)
Part A: 350M Pool Swim
(Only one athlete per team is to be in the pool at any one time)
Part B: AMRAP DB Thrusters @ 1 x 30/22.5 KG
(The DB cannot touch the floor at any point during the workout)
Throwdown
Time Cap 12:00
Whilst one team member is completing part A the other two team members will be sharing the work on part B)
Part A: 300M Pool Swim
(Only one athlete per team is to be in the pool at any one time)
Part B: AMRAP DB Thrusters @ 1 x 22.5/15 KG
(The DB cannot touch the floor at any point during the workout)
Compete
Time Cap 08:00
3 Rounds (1 Round Per Athlete):
15 STOH 70/50 KG
75 Double Unders
50FT HSW
Throwdown
Time Cap 08:00
3 Rounds (1 Round Per Athlete):
15 STOH 60/40 KG
20 Burpees Over The Bar
50FT Bear Crawl
Compete and Throwdown
Time Cap 10:00
With a Worm 100/80 KG:
10 Clean + Jerks
50M Lunge
10 Clean + Jerks
50M Lunge
400M Team Run
Compete
Time Cap 11:00
Part A: Complete 120 Synchro Devils Press To Step Overs @ 2 x 22.5/15 KG 24/20″
Part B: Max Assault Bike Cals
Parts A & B to be completed simultaneously. Score for each part.
Throwdown
Time Cap 11:00
Part A: Complete 120 Synchro Devils Press To Step Overs @ 1 x 22.5/15 KG 24/20″
Part B: Max Assault Bike Cals
Parts A & B to be completed simultaneously. Score for each part.
Compete and Throwdown
Time Cap 12:00
For a Max Load:
0 – 3 Minutes: Athlete A Completes a 1 Rep Max Snatch
3 – 7 Minutes: Athlete B Completes a 1 Rep Max Thruster
7 – 12 Minutes: Athlete C Completes a 1 Rep Max Clean
Compete and Throwdown
Time Cap 09:00
Athlete A:
50M Sled Push
400M Run
Athlete B:
400M Run
50M Sled Push
Athlete C:
50M Sled Push
400M Run
Compete
Time Cap 14:00
Buy In: Complete 75/50 Cal Assault Bike (D-Ball Must Be Off The Ground at All Times 60/40 KG)
Then..
Athletes A & B:
15 Synchro Down Ups
9 D-Ball Over Shoulder 60/40 KG
Into..
Athletes A & C:
15 Synchro Down Ups
9 D-Ball Over Shoulder 60/40 KG
Into..
Athletes B & C:
15 Synchro Down Ups
9 D-Ball Over Shoulder 60/40 KG
Then..
30 Clean + Jerks 80/50 KG
Throwdown
Time Cap 14:00
Buy In: Complete 75/50 Cal Assault Bike (D-Ball Must Be Off The Ground at All Times 60/40 KG)
Then..
Athletes A & B:
15 Synchro Down Ups
9 D-Ball Over 24/20″ Box 60/40 KG
Into..
Athletes A & C:
15 Synchro Down Ups
9 D-Ball Over 24/20″ Box 60/40 KG
Into..
Athletes B & C:
15 Synchro Down Ups
9 D-Ball Over 24/20″ Box 60/40 KG
Then..
30 Clean + Jerks 60/40 KG
Compete
Time Cap 11:00
12/9 Cal Assault Bike (Athlete A Works, Whilst Athlete B and C Hold The Worm)
40 Worm Squats (All 3 Athletes)
12/9 Cal Assault Bike (Athlete B Works, Whilst Athlete A and C Hold The Worm)
30 Worm Push Press (All 3 Athletes)
12/9 Cal Assault Bike (Athlete C Works, Whilst Athlete A and B Hold The Worm)
20 Worm Thrusters (All 3 Athletes)
Throwdown
Time Cap 11:00
9/7 Cal Assault Bike (Athlete A Works, Whilst Athlete B and C Hold The Worm)
21 Worm Squats (All 3 Athletes)
9/7 Cal Assault Bike (Athlete B Works, Whilst Athlete A and C Hold The Worm)
15 Worm Push Press (All 3 Athletes)
9/7 Cal Assault Bike (Athlete C Works, Whilst Athlete A and B Hold The Worm)
9 Worm Thrusters (All 3 Athletes)
2021 SAME SEX THREES
JAILBREAK TOUR FUNCTIONAL FITNESS FABER
RX | SCALED
Rx
Time Cap 10:00
6 Rounds (YGIG):
30M Sled Push
15 Overhead Squats 55/40 KG
30M Sprint
Scaled
Time Cap 10:00
6 Rounds (YGIG):
30M Sled Push
15 Overhead Squats 40/25 KG
30M Sprint
Rx
Time Cap 10:00
400M Pair Run
Clean + Jerk a Total Weight of 4,000/3,000 KG (Shared Work)
Scaled
Time Cap 10:00
400M Pair Run
Clean + Jerk a Total Weight of 3,000/2,500 KG (Shared Work)
Rx
Time Cap 15:00
3 Rounds Each (YGIG):
21/15/9 Deadlifts 100/75 KG
15M DB Lunge (Out) @ 2 x 22.5/15 KG
21/15/9 Box Jumps 24/20″
15M Sprint (Back) @ 2 x 22.5/15 KG
Scaled
Time Cap 15:00
3 Rounds Each (YGIG):
21/15/9 Deadlifts 80/55 KG
15M DB Lunge (Out) @ 1 x 22.5/15 KG
21/15/9 Box Jumps 24/20″
15M Sprint (Back) @ 1 x 22.5/15 KG
Rx
Time Cap 12:00
3 Rounds Each (YGIG):
15M D-Ball Roll 60/40 KG
9/6/3 D-Ball Over Shoulder
15M D-Ball Carry (On Shoulder)
Scaled
Time Cap 12:00
3 Rounds Each (YGIG):
15M D-Ball Roll 60/40 KG
9/6/3 D-Ball Over Box 24/20″
15M D-Ball Carry
Rx
Time Cap 12:00
3 Rounds For Time:
40 Pistols
30 DB Squat Snatch @ 1 x 22.5/15 KG
20 Devils Press @ 2 x 22.5/15 KG
Athletes to share the work as desired.
Scaled
Time Cap 12:00
3 Rounds For Time:
40 DB Front Rack Squats @ 1 x 22.5/15 KG
30 DB Power Snatch @ 1 x 22.5/15 KG
20 DB Devils Press @ 1 x 22.5/15 KG
Athletes to share the work as desired.
2021 SAME SEX THREES
JAILBREAK TOUR LEEDS
RX | SCALED
RX
Time Cap 14:00
6 Rounds (YGIG):
30M Sled Push 50/30 LG
Into..
12 Deadlifts 70/50 KG
9 Hang Squat Cleans 70/50 KG
6 Push Jerks 70/50 KG
30M Sprint To Tag In Partner
Scaled
Time Cap 14:00
6 Rounds (YGIG):
30M Sled Push 40/20 LG
Into..
12 Deadlifts 50/35 KG
9 Hang Squat Cleans 50/35 KG
6 Push Jerks 50/35 KG
30M Sprint To Tag In Partner
RX
Time Cap 10:00
Snatch a Total Weight of 3,000 / 2,100 KG
Break up the work as needed. The weight you choose for the first lift is the weight your pair must use throughout.
Scaled
Time Cap 10:00
Snatch a Total Weight of 2,100 / 1,350 KG
Break up the work as needed. The weight you choose for the first lift is the weight your pair must use throughout.
Rx
Time Cap 11:00
Part A: 400M Run – as a pair, part B starts when both team mates are back to the starting position.
Part B:
3 Rounds Each (YGIG):
25M Run Out
25M HSW Back
21/15/9 Thrusters 45/30 KG
10 Bar Facing Burpees
Scaled
Time Cap 11:00
Part A: 400M Run – as a pair, part B starts when both team mates are back to the starting position.
Part B:
3 Rounds Each (YGIG):
80M Run (or 20M run out and 20M HSW back)
21/15/9 Thrusters 35/25 KG
10 Bar Facing Burpees
RX
Time Cap 18:00
3 Rounds Each (YGIG):
30M DB Front Rack Lunge @ 2 x 22.5/15 KG
25M D-Ball Shoulder Carry 60/40KG
9/6/3 D-Ball Over Shoulder
25M D-Ball Shoulder Carry
Scaled
Time Cap 18:00
3 Rounds Each (YGIG):
30M DB Front Rack Lunge @ 1 x 22.5/15 KG
25M D-Ball Carry 60/40KG
9/6/3 D-Ball Deadlift
25M D-Ball Carry
Rx
Time Cap 14:00
3 Rounds For Time:
40 Pistols
30 DB Squat Snatch @ 1 x 22.5/15 KG
20 DB Devils Press @ 2 x 22.5/15 KG
Athletes to share the work as desired.
Scaled
Time Cap 14:00
3 Rounds For Time:
40 DB Front Rack Squat @ 1 x 22.5/15 KG
30 DB Power Snatch @ 1 x 22.5/15 KG
20 Devils Press @ 1 x 22.5/15 KG
EVENTS.
BFMG EQUIPMENT HIRE
Looking for short term equipment rental for competitions, events, training days etc? We now have an equipment rental pool available to hire. All equipment is new, or used only for competitions. Our rental kit is not used on a day to day basis.
The hirer will be responsible for transport costs, however we do have good links for haulage.
Please complete the form below and we will aim to reply within 48 hours. Please list any additional equipment requirements at the bottom of the form and we will try to find a solution for you.