X Training favourites Worcester Gauntlet and Gorton Grueller have fused together producing this exciting new course GYMIT Crossfire………

Bench Press start and finish with a calorie row in the middle at your cross over point of the course, it has all the features from the much loved Worcester Gauntlet and Gorton Grueller which are not currently on the XT circuit.

Event T Shirt, medals for top three in each ability category, winners medal for age category and event food.

Location: Unit 6, Waterloo Ind Estate, Bidford on Avon, Alcester, B504JH.
Date: 05/10/2019
Entry: Open 01/07/19
Format:
Complete the course in the quickest time possible.
Team Event: More details to follow.

Novice Course

ExerciseMaleFemale
Bench Press25 reps @ 20kg25 reps @ 15kg
Box Steps60 reps @ 7.5kg60 reps @ 4kg
KB Up Row25 reps @ 12kg25 reps @ 6kg
Sit Ups2020
Bench Jumps 5 Risers20 each side20 each side
Concept2 Row20 cal20 cal
Shoulder Press25 reps @ 15kg25 reps @ 10kg
Assault Bike20 cal20 cal
Run600m @ 1%600m @ 1%
Bench Press25 reps @ 20kg25 reps @ 15kg

Intermediate Course
ExerciseMaleFemale
Bench Press40 reps @ 30kg40 reps @ 20kg
Box Steps60 reps @ 10kg60 reps @ 6kg
KB Up Row40 reps @ 16kg40 reps @ 8kg
Sit Ups4040
Bench Jumps 6 Risers30 each side30 each side
Concept2 Row40 cal40 cal
Shoulder Press40 reps @ 20kg40 reps @ 12.5kg
Assault Bike40 cal40 cal
Run600m @ 3%600m @ 3%
Bench Press40 reps @ 30kg40 reps @ 20kg

Advanced Course
ExerciseMaleFemale
Bench Press40 reps @ 40kg40 reps @ 25kg
Box Steps60 reps @ 12.5kg60 reps @ 8kg
KB Up Row40 reps @ 20kg40 reps @ 10kg
Sit Ups6060
Bench Jumps 7 Risers40 each side40 each side
Concept2 Row60 cal60 cal
Shoulder Press40 reps @ 25kg40 reps @ 15kg
Assault Bike60 cal60 cal
Run600m @ 6%600m @ 6%
Bench Press40 reps @ 40kg40 reps @ 25kg
 
Athlete Entry Level
Age Category
Event T Shirt Size
Athlete Name
Athlete Email