What’s up babes and bros?
We are so excited be hosting our First Annual Beach Bash and Brawl at Playfield West Pavilion at the beautiful Kensington Metropark in Milford, MI. This event is an excellent opportunity to flex your muscles in a solo pump and run competition or grab three of your closest friends and crush these challenges in our Brawl competition. But because you’re feeling ready to bash it out, we know you’ll do both! Teams can be same sex or you can have ha co-ed team!
In true TRVFIT style we will have two divisions:
-Rad (beginner/scaled)
-Raddest (intermediate to advanced)
Participants can do the individual Pump and Run Brawl or the Team Beach Bash but are absolutely encouraged to do both events! Here is the itinerary so you know what to expect:
The Individual Pump and Run Brawl event will consist of a pump and run. The pump will consist of two upper body movements. The run will be a two mile run throughout the park. The number of reps completed during the pump portion will knock seconds off of your run time at the end.
-Pump + Run Brawl
A) DB Chest Press
B) Strict DB Incline Curl
Athletes will complete as many reps as possible in 60 seconds of each exercise. Each repetition will count as 1 second credit to their run time.
C) 2 Mile Run
Example:
A) 30 reps
B) 30 reps
C) 16:00 minutes
Score: 15:00 minutes
DIVISIONS
Raddest:
Chest Press- Male #50 Female #30
Curl- Male #30 Female #15
Rad:
Chest Press- Male #30 Female #20
Curl- Male #20 Female #10
Chest Press: Starts with athletes laying on Flat Bench DBs held in a standard grip and touching with arms at full extension. DBs are lowered to Chest then brought back up to starting position to complete the rep.
Curl: Starts with athlete laying on Incline bench arm in a dead hang at full extension and DB held in a supinated position. DB is then curled to chest with back remaining in contact with the bench and held in same supinated position to complete the rep.
The Team Beach Bash Competition will consist of several team workouts testing strength, endurance, and grit.
Workout 1
BOULDER SHOULDERS
As many reps as possible for each movement:
Minute 0:00-2:00 Strict Seated DB Shoulder Press
Minute 2:00-4:00 DB Shoulder to Overhead
Minute 4:00-6:00 DB Thruster to Bench
Minute 6:00-8:00 Sychro DB Snatch
Raddest: Male #40 Female #25
Rad: Male #25 Female #15
*divide reps up between teammates however chosen
*two teammates working at a time during the DB Snatch
Workout 2 “Python”
Complete the following as fast as possible:
RADDEST DIVISION
-100m Team Snake Carry
6 Synchro snake facing burpees
6 Snake Clean + Jerk
-80m Team Snake Carry
6 Synchro snake facing burpees
6 Snake Clean + Jerk
-60m Team Snake Carry
6 Synchro snake facing burpees
6 Snake Clean + Jerk
-40m Team Snake Carry
6 Synchro snake facing burpees
6 Snake Clean + Jerk
-20m Team Snake Carry
6 Synchro snake facing burpees
6 Snake Clean + Jerk
Workout 2 “Python”
Complete the following as fast as possible:
RAD DIVISION
-100m Team Snake Carry
2 Synchro snake facing burpees
4 Snake Clean + Jerk
-80m Team Snake Carry
2 Synchro snake facing burpees
4 Snake Clean + Jerk
-60m Team Snake Carry
2 Synchro snake facing burpees
4 Snake Clean + Jerk
-40m Team Snake Carry
2 Synchro snake facing burpees
4 Snake Clean + Jerk
-20m Team Snake Carry
2 Synchro snake facing burpees
4 Snake Clean + Jerk
Snake will be made up of 3 sandbags connected together, 1 for each Teammate
Male - 60lbs
Female - 30lbs
*Example: RadTeam#1 is made up of: 2 Female and 1 Male athlete
#30 Sandbag + #30 Sandbag + #60 Sandbag
(Each team may connect their sandbags in the order they choose)
MOVEMENT STANDARDS
Snake Carry: The Snake will begin on the shoulders of each athlete and then carried that way the required distance
Snake Clean + Jerk: The Snake clean and Jerk starts with the Snake on the ground and all three athletes standing on the same side. The Snake is then lifted to the athletes' shoulders. At the top, each athlete's hips and knees must reach full extension, then the Snake is lifted over the athletes' heads and moved to their opposite shoulders, before dropped to the ground.
Snake facing Burpees: Each rep starts with all teammates facing the Snake. All three athletes must touch their chest and thighs on the floor at the same time before returning to the feet and jumping over the worm. For the jump over the worm, athletes must perform a two-footed take-off. Athletes may step down/up on the burpee.
Workout 3: “Crazy 8”
-8 minute AMRAP
80m Agility Sprint around cones
DB Complex
8 HRPU on DB
8 DB Deadlift
8 DB Hang Power Clean
*Completion of the entire Sprint is 1 rep, Completion of entire DB Complex is 1 rep, Score is total # of reps in 8 minutes
Rad- Male #25 Female #15WORKOUT EXAMPLE:
Partner A) 50m Sprint through cones
Partner B) DB Complex
Partner C)50m Sprint through cones
Partner A) DB Complex
Partner B) Sprint
Partner C) Complex………
Raddest: Male #40; Female #25
Rad: Male #25; Female #15
Movement Standards:
Sprint: Athletes must start from designated start area before running assigned route without touching any cones. If a cone is touched a 3 burpee penalty is assigned at the time of incident.
HRPU on Dumbbells: Athlete starts with the chest and thighs on ground hands will release from DBs and touch the floor before re-gripping dumbbells and pushing arms into full extension with thighs off of ground to complete 1 full rep.
Be sure to stay once the competition is over and invite your family to hang for the afterparty.
Expect amazing prizes from major sponsors like: Hyperice, TRVNUTRITION, Throwdown, Core Fitness, and many more!
All participants will receive a custom event tee, and options for awesome hats, hoodies, and more!
Click the link below to sign up:2022 TRVFIT Beach Bash and Brawl
