Team SuperFit Charlotte 4p 2018 - Workout 1

In 4 minutes complete:

Rd. 1 - 50 Synchro Deadlifts (185/125 RX) (135/85 N)

Rd. 2 - 40 Syncho Deadlifts (185/125 RX) (135/85 N)

Rd. 3 - 30 Synchro Deadlifts (205/145 RX) (155/105 N)

*remaining time of each round perform max rep squat clean

Rules:  The workout will be comprised of  x3 (4) minute rounds. There will be no transition between rounds.  At the top of each round, teams will complete the required amount of synchronized deadlifts.  With the remaining time of each round, they will perform as many squat cleans as possible. For the deadlifts, team members can switch out at any point.  For the squat cleans, only one person lifts at a time. Scoring will be total squat clean reps.

Synchro Deadlifts:  The bar must touch the floor each rep.  Each athlete must finish with their hips and knees fully extended with their shoulders behind the bar.  Teammates performing the deadlifts must descend at the same time to start each rep.. If one athlete finishes before the other, he/she must wait for the second athlete to finish their rep before starting to descend for the the next rep.

Squat Clean: The barbell must be pulled from the floor and pass through a full squat (hip crease below the knee).  Hips and knees must be fully extended (locked out) at the top with both feet under the hips and elbows in front of the bar. A deadlift into a hang squat clean and power cleans into front squats are acceptable.

2018 SuperFit Games Championship - Team Workout 3

For Time:

9 Minute Cap


Serpent Squats

Synchronized Burpees


Rules: Teams will have 9 minutes to complete the workout.  A one second penalty will be assessed for each rep not completed within the time cap.  

Serpent Squats: Teams must have the sandbag racked on the shoulder.  They must start their descent at the same time.  Each athlete must pass through a full squat (hip crease below the knee).  Athletes do not have to rise at the same time. RX and Masters teams will use a 120lb. Serpent.  Intermediate and Novice teams will use a 100lb. Serpent.

Synchronized Burpees: Each athlete’s chest must make contact with the ground. They do not have to make contact at the same time.  Athletes must then get up at the same time.  They must then make a two footed jump over the sandbags.  The jumps do not have to occur at the same time.  

Team SuperFit Lorton 2017 - Workout 2


20 Calorie Row

20 Alternating Pistols (Goblet Squat 50/35 N)

20 DB Snatch (50/35 RX+N)

Rules:  Teams will have 15 minutes to complete as many reps as possible.  Teams will split into pairs, same sex or coed.  Each pair will complete one round of the workout and then the second pair will complete a round.  Pairs will alternate rounds for entirety of the workout.  Only one person per pair will work at a time.

Row:  Athletes must stay on the rower until it reads 20 calories.  

Pistols:  The athlete must balance on one leg and perform a squat with the hip crease passing below the knee with the “off leg” remaining off the floor. The athlete must stand all the way up (hips fully extended) before the “off leg” makes contact with the ground. Alternating is required.  For the goblet squats, athlete’s hip crease must pass below the knee and stand up with the hips and knees fully extended.

DB Snatch:  The dumbbell must touch the floor each rep and finish with the hips, knees, and elbows fully extended with the DB over the body.  Alternating is required.  The free hand may not be used to assist in any way.