TAC Pairs 2020
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Workout 1 - Start Simple
200 Cal Row
200 Cal Ski
200 Cal Bike
Distance will be adjusted depending on your team make up:
Male/Male = 200,200,200
Female/Male = 180,180,180
Female/Female = 160/160/160
You must complete all cals on the row before moving onto the ski etc etc.
Reps can be broken up between you as you wish, but only one athlete woking at a time.
You have until Monday 5th October at 08:00 to submit your score.
Leaderboard - Workout 1
1. Covid-20 - 22:04
2. Don't make me cross-fit - 22:27
3. Wallet Socks - 26:00
4. Post Doc Fitness - 26:33
5. #2 Thicc - 27:13
6. Do you even lift bro - 30:49
7. F.T.F.A.G.O.S - 31:27
8. Milo and Stitch - 32:22
9. The Shapeshifters - 32:32
10. Matt and Tia - 32:39
11. Big green Egg - 33:32
12. Dot and Judy - 35:51
13. Little and Large - 36:01
14. Podcast Wa**ers - 36:12
15. The Burpees - 37:48
Workout 2 - Cycle speed
50 Bar Facing Burpees
30 Power Cleans
100 Overhead KB Swings
50 Bar Facing Burpees
RX = 50/35
RX = 24/16
If you need to use a lighter weight simply add 1 rep for every kg you remove. EG if you use 40kg instead of 50kg (you have removed 10kg so add 10reps) perform 40 Power Cleans, 40 S2OH and 40 G2OH. There is no need to add reps to the burpees. On bar facing burpees you must be straight on to the bar and perform a 2 footed take off and landing on the jump, NO STEPPING OVER THE BAR.
1. Each athlete must use their own bar, positioned in their own square (either 2 or 3)
2. Only one athlete working at a time
3. Non working athletes must be stood on their marker at the point of change over, both athletes must have their feet on the markers for a change over to be valid.
4. If you fail to meet the demands of the changeover then your judge will issue a 30 second penalty for every infringement.
You have until 08:00 on Monday the 12th October to submit your score.
Leaderboard - Workout 2
1. Don't make me Cross - Fit - 11:03
2. Do you even lift bro - 11:45
3. #2 Thicc - 11:50
4. Covid-20 - 12:01
5. Post Doc Fitness - 14:09
6. Wallett Socks - 14:18
7. Matt and Tia - 15:39
8. Milo and Stitch - 15:52
9. The Burpees - 18:32
10. Podcast Wa**ers - 21:40
11. Dot and Judy - 21:48
Teams with an extension
12. The Shapeshifters
14. Big Green Egg
15. Little and Large
Workout 3 - The Gymnast
This is a 2 part workout, Part A (0-12mins) is FOR TIME and Part B (12-22mins) is for max reps.
Part A - 0 mins to 12 mins
ATHLETE A: 21/15 Cal Row + 21 Pull Ups
ATHLETE B: 21/15 Cal Ski + 21 Pull Ups
ATHLETE A: 15/11 Cal Row + 15 Pull ups
ATHLETE B: 15/11 Cal Ski + 15 Pull Ups
ATHLETE A: 9/6 Cal Row + 9 Pull Ups
ATHLETE B: 9/6 Cal Ski + 9 Pull Ups
If you complete the work in under 12 mins then your score is your time taken. If you hit the time cap then your score is 12:00 + 1 second for every 1 rep missed. Female athletes will do the lower numbers on the cals however if you fail to complete the workout add the higher numbers to your score to make it even.
Scaled - If you need to scale the Pull Ups perform Jumping Pull Ups SEE VIDEO HERE but reps remain the same. If you can perform 10 Pull Ups unbroken then you MUST perform Pull Ups.
Part B - 12 mins to 22 mins
10 Min AMRAP
20 Toes 2 Bar
20 Bar over Burpees
Teams can break up the work however they wish, score = total reps
Judges please have pen and paper ready to count rounds and reps
If you need to scale the T2B perform Hanging Knee Raises SEE VIDEO HERE and perform 40 reps each round.
As with workout 2 you must both start on the blue circles behind the line. Your equipment, ie Rower or Ski erg and your barbells must be within your designated squares (2 and 3). You may use whichever Pull Up bar you wish on the main rig. Changeovers are the same as Workout 2, ie both athletes must have both feet on the circles for a changeover to be valid, failure to meet this standard will result in a 30 second penalty or 10 rep penalty for Part B. Bar over burpees are lateral jumps, you do not need to lock out at the top however 2 footed take off and landing on burpees are essential, NO STEPPING OVER.
Good Luck and as ever you have until Monday at 08:00 to submit your scores unless you request an extension
Leaderboard - Workout 3A
1. Covid-20 - 06:05
2. Don't make me cross - fit - 06:23
3. #2 Thicc - 07:06
4. Do you even lift bro - 07:31
5. Dot and Judy - 08:31
6. Milo and Stitch - 08:46
7. Post Doc Fitness - 09:12
8. Wallet socks - 11:20
Leaderboard -Workout 3B
1. Don't make me cross - fit - 239 reps
2. Covid-20 - 234 reps
3. Post Doc Fitness - 195 reps
4. Do you even lift bro - 176 reps
5. Milo and Stitch - 170 reps
6. Wallet socks - 166 reps
7. #2 Thicc - 163
8. Dot and Judy - 134 reps
Workout 4 + 5 - Finish Strong
For this final 2 week period we are adopting a one and done rule, meaning you get one attempt at each workout, no redo, no do-overs. As with all other workouts each athlete will have their own equipment in their own squares and you must continue to use the changeover rules that have been in place for the last 2 weeks.
Workout 4 – For Time 16 min Cap (score = time or reps)
120 double Unders
100 Wall Balls
80 Alt DB Snatch 22.5/15
400m Run (Athlete 1, followed by Athlete 2 – not at the same time)
20 Devils Press 22.5/15
10 Bar Muscle ups
Add 1 rep for every 1kg taken off the DB Snatch + Devils press
If Bar Muscle Ups are not possible perform either 20 Pull Ups or 20 Jumping Pull Ups
All changeovers must be performed on the usual marks
Athletes must have their own equipment in their own squares
Wall Balls may be done on any target
Workout 5 – For total Reps in 15 mins
15/11 Cal Bike
10 Barbell Thrusters 40/30
If you need to scale the weight add 1 rep for every 1kg removed
Athletes will have their own bikes and cals do not need to be reset. If you get back on and your cals have ticked over to 17 then you only need to perform 13 cals for this round.
Athlete 1 perform a full round, 15/11 cal bike + 10 Thrusters, they then run back to the changeover point and athlete 2 begins their round.
When totaling the score females remember to add 4 reps to each round on the bike to make it equal
You will now have until Monday the 2nd november to complete this workout and if you have an extension to catch up on ALL other workouts. Any times submitted after the 2nd will not be counted. Home straight everyone, let's FINISH STRONG