NFG WORKOUTS

All NFG competitions are made up of 4 workout zones to test you on the 4 pillars of fitness: ENDURANCE, POWER, SPEED & STRENGTH! The exact details of each workout are only released the week of the specific event but check out the videos below for a indication of what to expect:

ENDURANCE ZONE

FORCE ZONE

VELOCITY ZONE

STRENGTH ZONE

WORKOUT DETAILS FROM NFG L'BORO 2019 TEAM EVENT

Endurance Workout (20 min time cap)

 

Teams must complete the below in sequence with only one team member working at any time. Team members can interchange on each station at any time and as many times as they want. When the hooter sounds at the following times on the running clock teams must:

 

  • 0.00     Begin the workout

  • 7.30     Immediately move from Concept Rower to Burpee station

  • 15.00    Immediately move from Ski-erg to Air Bike

  • 20.00    End the workout

Elite Male:

  • 0.00 - 7.30: 100 x 24” Box Jump Over, followed by max calorie burn on Concept rower for remaining time.

  • 7.31 - 15.00: 100 x Burpees to 20kg plate, followed by max calorie burn on Ski Erg for remaining time

  • 15.01 - 20.00: Max calorie burn on Air Bike

Male, Masters Male & Elite Female:

  • 0.00 - 7.30: 80 x 24” Box Jump Over, followed by max calorie burn on Concept rower for remaining time.

  • 7.31 - 15.00: 80 x Burpees to 20kg plate, followed by max calorie burn on Ski Erg for remaining time

  • 15.01 - 20.00: Max calorie burn on Air Bike

 

Female, Mixed & Masters Mixed:

  • 0.00 - 7.30: 60 x 20” Box Jump Over, followed by max calorie burn on Concept rower for remaining time.

  • 7.31 - 15.00: 60 x Burpees to 20kg plate, followed by max calorie burn on Ski Erg for remaining time

  • 15.01 - 20.00: Max calorie burn on Air Bike

 

Scoring

 

  • Each team’s workout score will be their combined number of calories burnt on the Rower, Ski-Erg & Air Bike

  • Team’s will be ranked within their category by this calorie score.​

 

 

Strength Workout (21 min time cap)

Each team has 21 minutes for each of their team members to achieve a 3 rep max at the following lifts. Only one team member can lift at any one time and the team must progress through the lifts in the below order…

Elite Male & Elite Female:

  • 3RM Deadlift

  • 3RM Front Squat

  • 3RM Push Press or Strict Press

Male, Masters Male, Mixed Masters, Mixed & Female:

  • 3RM Deadlift or Sumo Deadlift

  • 3RM Back Squat or Front Squat

  • 3RM Push Press or Strict Press

 

Scoring

 

  • Individuals will have their heaviest successful 3 rep lifts on each of the exercises recorded. The team score will be the total of all of these weights. 

  • Team’s will be ranked by the total weights achieved by their team members.

Velocity Workout (25 min time cap)

 

  • Workout buy in – one lap of 200m track by each team member in relay style, followed by 6 rounds of the below (see table for distances and weights)..

 

  • Bale push to end of lane, push the bale behind the line, sprint back, followed by..

  • Keg carry to end of lane, place the keg behind the line, sprint back, followed by..

  • Stone carry to end of lane, place stone behind the line and sprint back, followed by...

  • Worm carry - all 4 team members together - to end of lane, place worm behind line.

    • Elite Males must complete 10 x synchro thrusters then all lunge the worm tothe end of the lane instead of just carrying it

    • Elite Females must lunge the worm tothe end of the lane instead of just carrying it

  • Round complete, start next round by moving objects back in same order

 

  • Workout buy out – one lap of track by each team member in relay style

 

Elite Male: 30kg Bale, 40kg Keg, 40kg Stone, 115kg Worm (10 x synchro thrusters followed by lunge to end of lane)

Elite Female: 20kg Bale, 25kg Keg, 30kg Stone, 115kg Worm (lunge to end of lane)

Male, Masters Male: 30kg Bale, 40kg Keg, 20kg Stone, 115kg Worm (carry to end of lane)

Female, Mixed & Masters Mixed: 20kg Bale, 25kg Keg, 20kg Stone, 115kg Worm (carry to end of lane)

 

Scoring

 

  • Each team’s workout score will be the time it took them to complete the 6 rounds.

  • If a team does not complete the target number of rounds by the end of the time cap their progress will be recorded and they will be ranked accordingly. 

  • Team’s will be ranked within their category by their time or progress.

Force Workout (20 min time cap)

 

  • Teams must complete as many rounds as possible of the below medley. Each team member must complete the whole round on their own before tagging a team mate:

 

Elite Male:

  • 500m Watt Bike

  • 10 x 50kg Barbell Clean & Press

  • 5 x 120kg Tyre flips

  • 80kg Bag drag

  • 5 x 50kg Ball over wall

  • 80kg Bag drag

Elite Female:

  • 500m Watt Bike

  • 10 x 30kg Barbell Clean & Press 

  • ​5 x 90kg Tyre flips

  • 50kg Bag drag

  • 5 x Burpees over wall

  • 50kg Bag drag

Male & Masters Male :

  • 300m Watt Bike

  • 10 x 20kg Plate GTOH

  • ​5 x 90kg Tyre flips

  • 50kg Bag drag

  • 5 x Burpees over wall

  • Bodyweight Lunge

Female, Mixed & Masters Mixed:

  • 300m Watt Bike

  • 10 x 15kg Plate GTOH

  • ​5 x 60kg Tyre flips

  • 30kg Bag drag

  • 5 x Burpees over wall

  • Bodyweight Lunge

 

Scoring

 

  • Each team’s workout score will be the number of rounds they achieved during the time cap. Non completed rounds will be counted based on the progress of the team member at the sound of the hooter to end the workout.

  • Team’s will be ranked within their category by their score.