Circus Dumbbell MAX EFFORT - each group gets a go on a set weight and then those that manage to press it move on to the next one
SLAY start on 12.5 then go to 15, 20, 31 etc.
FIERCE start on 17.5, then go on 20, 31, 42
SPARKLE start on 20, then go on 31, 42, 53
DIVA start on 31, then go on 42, 53, 64 etc.
Offset Carry MAX DISTANCE - all athletes have to carry a sandbag and kettlebell for maximum distance. Just one drop allowed of either or both implements. There will be a 15s time limit to pick up both items again…both need to be off the ground in that time.
SLAY 36kg sandbag, 24kg KB
FIERCE 50kg sandbag, 32kg KB
SPARKLE 60kg sandbag, 44kg KB
DIVA 80kg sandbag, 60kg KB
3. Stone Squats MAX REPS - Max squats with a stone in 75s. Each athlete to pick up a natural stone and clearly hold against chest. From here they must squat down to parallel (or as close as possible without stone touching the ground), listen for ‘up’ command. Each squat is complete when the athlete is standing back up, legs locked out and stone in arms. Max reps in 75s from standing lockout.
SLAY 45kg
FIERCE 61kg
SPARKLE 82kg
DIVA 115kg
4. Hammer Hold MAX TIME - KB hold upside down for maximum time. Hands to stay in line with shoulders, bum and shoulders against wall or post. Small elbow bend permitted but that elbow bend cannot increase. As soon as kettlebell droops forwards or back, or arms move down, or bum/shoulders leave the support, the timer will stop. Athletes will be given a warning within reason.
SLAY 10kg
FIERCE 12kg
SPARKLE 16kg
DIVA 20kg