🧊 District L Winter Series 🧊
Last week to sign up to tickets 🎫
Teams of 6 (3F + 3M)
5th of November 💥
@district_l_fitness
All Inclusive
Cash prize 💰
+ much more
Our events are always mega and this will be no exception 🤙🏻
#winter #series #liftinthelakes #competition #competitionuk #fitness #functionaltraining #lakedistrict #fit #gym #workout #wod #amrap #functionalfitness
DL 06
AMRAP 10
40 Pull Ups (2s)
30 Skips
20 Sandbag To Shoulder (2s) (60/40kg)
10 Up and Unders (3s)
Scaled option 40 pull ups = 40 Burpee to Target
Swap in and out as many times as you like on all movements.
DL 07
10 Worm Cleans
10m Length Lunge
20 Worm Thrusters
10m Lunge
40 Worm Push Press
10m Lunge
20 Worm Thrusters
10m Lunge
10 Worm Cleans
Remaining Time
Synchro Bar & Ring Muscle Ups
DL 05
AMRAP 10
Mix pair Sprints
12 Wall Balls
8 Single Arm OH Lunges (22.5/15kg)
4 Burpee Over Barrier
30m sprint
Tag partner
Scale for 8 OH lunge = 16 DB lunges on Shoulder
DL 05
AMRAP 10
Make Female Pairs
12 Synchro Wall Balls
8 single arm OH Lunges
4 Burpee Over Barrier
30m sprint
Tag partner and switch
DL 07
10 Worm Cleans
10m Length Lunge
20 Worm Thrusters
10m Lunge
40 Worm Push Press
10m Lunge
20 Worm Thrusters
10m Lunge
10 Worm Cleans
Remaining Time
Synchro Bar & Ring Muscle Ups
DL 06
AMRAP 10
40 Pull Ups (2s)
30 Skips
20 Sandbag To Shoulder (2s) (60/40kg)
10 Up and Unders (3s)
Scaled option 40 pull ups = 40 burpee to target (2s)
DL 05
AMRAP 10
Mix pair Sprints
12 Wall Balls
8 Single Arm OH Lunges (22.5/15kg)
4 Burpee Over Barrier
30m sprint
Tag partner
Scale for 8 OH lunge = 16 DB lunges on Shoulder
DL 04
Team Run
Drop a person at every check point
You must hold on to the rope at all times.
Once you have dropped off do not continue running with your team and only one person must cross the finish line.
Make sure you have your team number written on al members in big writing so it’s easily visible and show to the judge on your way in
DL 04
Team Run
Drop a person at every check point
You must hold on to the rope at all times.
Once you have dropped off do not continue running with your team and only one person must cross the finish line.
Make sure you have your team number written on al members in big writing so it’s easily visible and show to the judge on your way in.
DL 03
AMRAP 10
YGIG (3s)
12 Deadlift
1 Sled Push
3 Rope Climbs
1 Sled Push
Scaled option - 1 rope climbs = 3 rope pulls
Everyone must do 1 rope climb each round
DL 03
AMRAP 10
YGIG (3s)
12 Deadlift
1 Sled Push
3 Rope Climbs
1 Sled Push
Scaled option - 1 rope climbs = 3 rope pulls
Everyone must do 1 rope climb each round
DL 02
3 Rounds
30 Worm Squats
30 TTB
15 Burpee Over Bar
Remaining Time
Worm Clusters
TC- 10 mins
Scaling option - 30TTB will be 60 synchro sit ups. All 6 athletes must do these and you can’t change half way through. Decide before you start.
DL 02
3 Rounds
30 Worm Squats
30 TTB
15 Burpee Over Bar
Remaining Time
Worm Clusters
TC- 10 mins
Scaling option - 30TTB will be 60 synchro sit ups. All 6 athletes must do these and you can’t change half way through. Decide before you start.
DL 01
Buy in - 20 Sandbag Over Barrier
10 Lengths Sandbag Carry (3s) 60/40/30kg
40 Tyre Press
8 Lengths Sandbag Carry
40 Tyre Jumps
6 Lengths Sandbag Carry
40 Tyre Press
4 Lengths Sandbag Carry
Remaining time
Max Sandbag Over Barrier
TC - 10 Mins
DL 01
Buy in - 20 Sandbag Over Barrier
10 Lengths Sandbag Carry (3s) 60/40/30kg
40 Tyre Press
8 Lengths Sandbag Carry
40 Tyre Jumps
6 Lengths Sandbag Carry
40 Tyre Press
4 Lengths Sandbag Carry
Remaining time
Max Sandbag Over Barrier
TC - 10 Mins
Who do you want to see at next years comp? 🎉
Vendors wanted 🧢
If you’d like to be apart of 2022 or know someone that does?
Drop us a DM and get involved.
We want to hear from you….
Tag your favourites below 👇🏻
#lakedistrict #competition #vendor #location #teams #sell #merch
Practicing our not so synchro diving for next years comp.
What a place to live on a hot summers evening.
If you and your gym can’t wait for next year and want to come for a training weekend.
Drop us a message and we will organise an action packed weekend of outdoor adventure and fitness.
@jamiefhowe - 📸
#districtl #synchro #team #diving #bomb #teamcamp #retreat #fitness #adventure
Any questions about workouts ask away