2016 TFX Competition Workout: Kong 2.0

TheFittestGamesKong.jpg

Below is the Kong 2.0 event, presented by Junk Brands. Scroll down for full description. The Fittest Games reserves the right to modify workouts and movements in the interest of athlete and event safety. We will notify all athletes if a change needs to be made.

  • Pro 

3 Rounds for Time | 8 Minute Time Cap
1 Legless Rope Climb
2 Axle Bar G2O 205/145# (Ground to over Head)
3 Pull Over
4 Axle Bar Thrusters 205/145#

Athletes will start on the start/finish pad. At the call of 3-2-1 Go, athletes will sprint to their rope to complete 1 legless rope climb, once completed will then move to their axle bar to complete 2 Ground to Overhead anyway they want. After both reps are completed, they will move back to the rig to complete 3 pull overs and then back to their axle bar to complete 4 thrusters. The athlete will complete 3 rounds of this as fast as possible. Time is called when the athlete returns back to their start/finish pad after their final set of thrusters.

  • Amateur | Master 40-44 | 10 minute time Cap

3 Rounds for Time | 10 Minute Time Cap
1 Legless Rope Climb
2 Axle Bar g2O 165/115#
3 Bar Muscle-up
4 Axle Bar Thrusters 165/115#

Athletes will start on the start/finish pad. At the call of 3-2-1 Go, athletes will sprint to their rope to complete 1 legless rope climb, once completed will then move to their axle bar to complete 2 Ground to Overhead anyway they want. After both reps are completed, they will move back to the rig to complete 3 bar muscle ups and then back to their axle bar to complete 4 thrusters. The athlete will complete 3 rounds of this as fast as possible. Time is called when the athlete returns back to their start/finish pad after their final set of thrusters.

  • Intermediate | Masters 45 - 49 

3 Rounds for Time | 10 Minute Time Cap
1 Rope Climb
2 Axle Bar g2O 145/100#
3 Chest to Bar Pull-up
4 Axle Bar Thrusters 145/100#

Athletes will start on the start/finish pad. At the call of 3-2-1 Go, athletes will sprint to their rope to complete 1 rope climb, once completed will then move to their axle bar to complete 2 Ground to Overhead anyway they want. After both reps are completed, they will move back to the rig to complete 3 chest to bar pull ups and then back to their axle bar to complete 4 thrusters. The athlete will complete 3 rounds of this as fast as possible. Time is called when the athlete returns back to their start/finish pad after their final set of thrusters.

  • Scaled | Masters 50+ 

3 Rounds for Time | 10 minute time cap
1 Rope Climb
2 Axle Bar g2O 125/85#
3 Pull-up
4 Fat Bar Thrusters 125/85#

Athletes will start on the start/finish pad. At the call of 3-2-1 Go, athletes will sprint to their rope to complete 1 rope climb, once completed will then move to their axle bar to complete 2 Ground to Overhead anyway they want. After both reps are completed, they will move back to the rig to complete 3 pull ups and then back to their axle bar to complete 4 thrusters. The athlete will complete 3 rounds of this as fast as possible. Time is called when the athlete returns back to their start/finish pad after their final set of thrusters.

Nicole Hughes