Pairs Challenges

Challenge 1

Swing & Squat synchro - 5 minutes max reps:

Pairs perform 1 swing and then 1 goblet squat in synchro. Then 2 swings and 2 squats. Then 3 swings and 3 squats. This pattern continues until the 5 minute time cap ends. Pairs can rest at any time but must perform all reps together in synchro for them to count. Every single rep counts towards your score. A kettlebell Swing is such a great way to develop power in your hips and back, while improving strength around the weakest parts of our knees. The Goblet Squat is a great way to train all the muscles of the legs whilst getting your core and arms engaged as well. Combining the two movements together creates a lot of demand on your different energy systems, so your stamina and strength will both be challenged with this event.

Challenge 2

Double push press - 5 minutes max reps:

The goal is for pairs to perform as many push presses as possible with only one athlete working at a time. When one athlete starts their set both kettlebells must be cleaned from the floor. Every single rep counts towards your score. The push press is a high intensity whole body lift taking two kettlebells from shoulder height to overhead. It takes control, balance, good core strength, hip power and solid arms. Sustaining this intensity takes a lot of energy so it’s tough for pairs to keep the rep count going as their cardio fitness will be challenged as much as the stamina and strength.

Challenge 3

Clean and march - 10 minutes max distance:

With only one athlete working at a time, the pair must march two kettlebells as far as possible in 10 minutes using a 10 meter shuttle and carrying both kettlebells on their chest in the rack position. The pair can swap who is carrying the kettlebells after any 10 meter shuttle is completed, but they must complete 5 double kettlebell cleans any time they swap. These cleans can be shared, so to swap carrying athlete 1 can perform 4 cleans and then athlete 2 can perform one clean to complete their 5 reps of cleans before athlete 2 starts there march. Each successful 10 meter shuttle counts as 1 rep. The cleans do NOT count as a rep for the scoring. The march is an amazing whole body exercise that really challenges the strength of your core and your stamina. The weights being held on top the chest gives your diaphragm a workout, so mastering efficiency with this event is the key.

Challenge 4

Half get up synchro - 5 minutes max reps:

Start lying on the floor with the kettlebell locked out over head. The kettlebell must stay locked out above you and the rep finishes when the kettlebell is over the hand that is on the floor with your hips locked out. The pair complete all reps together, so they start lying on the floor, and finish the lockout at the same time for a rep to count. They can swap sides and rest at anytime but must stay together, so both athletes are working the same side at the same time. The half get up is a super weapon in terms of the core strength it develops. Flexion, rotation, cross patter loading, extension. It’s a movement that most haven’t practiced, so it’s an amazing exercise to help people get strength most don’t achieve.

Challenge 5

Snatch synchro - 5 minutes max reps

The pair complete all reps together, so must finish the lockout at the same time for a rep to count. They can swap sides and rest at anytime but must stay together, so both athletes are working the same side at the same time. The Snatch is one of the most effective expressions of whole body power, and the kettlebell makes the skill so much more accessible to that people can really push their work capacity. Grip, core, cardio stamina, posterior chain, hip power, overhead strength and stability. The snatch test is an awesome strength test and a gritty event for athletes to finish the TriForce Gym Challenge with.