Femme Royale Women's Competition // QUAD

Onsite Competition for Teams

Event description

Femme Royale Women's Competition
Teams of 4
Celebrating Mother's Day
 
 
Femme Royale is an ALL women’s fitness competition.  For women, by women. We believe in lifting others up, versus tearing them down. Getting women to step outside their comfort zones, and confront their fears through competition. We want to create an environment for growth and positive vibes only.
 
 
4 Girl Teams
3 Workout Events
2 Divisions FUN & RX
1 Purpose Release Your Inner Lioness
 
Saturday May 11th  @ Eagle Wing
Open to 30 teams of 4
Cost: $385
 
Athlete Check In :: 6:30am
First Workout :: 9am 
Awards :: Approx 4pm
 
 
 
Tips: Strategizing Your QUAD Team
Have a specialty – team up with other athletes that are strong in one area that you may be improving upon.
The workouts are designed for you to strategically choose your best teammate(s) to maximize your chances of winning!
 
 
Example of a Femme Royale QUAD Team

 

  • Example Athlete #1: Strong athlete, good conditioning, and gymnastics aka muscle-ups, pull-ups, and burpees.
  • Example Athlete #2: Gymnastics beast, has 5 or more bar muscle-ups, body weight ninja and great conditioning.
  • Example Athlete #3: Relatively great at everything – strength, conditioning, and gymnastics.
  • Example Athlete #4: 1st time competing, good motor, decent gymnastics – can do 5 consecutive pull-ups, and kills burpees.

OR

  • You could just pick your favorite gal pals and come out and CRUSH !!!

 

Scoring: For Repetitions: More is Better

3 x 4 Minute AMRAP // :30 Transition between each

RX 
Station 1 = Partner Unison Toes 2 Bar & Partner Pistol Squat Hold
Station 2 = Max Effort AirDyne Calories, Rest, & Partner Opposite Arm & Leg Lock Plank Hold
Station 3 = Box Step Overs with London Bridge Inverted Pike 

FUN
Station 1 = Partner Unison Hanging Knee Raises & Partner Squat Hold
Station 2 = Max Effort AirDyne Calories, Rest, & Partner Plank Hold
Station 3 = Box Step Overs with London Bridge Pike 

Scoring: For Time: Fastest is Better | Time Cap: 18

>> Pass, Pass, Lift, Lift, Lift, Pass, Pass <<
Buy In
40 Med Ball Pass to the Right
40 Med Ball Pass to the Left

Then complete the following… 
100 Thrusters 
150 Deadlifts 
100 Hang Power Cleans 
300 Partner Med Ball Sit Ups

Buy Out
40 Med Ball Pass to the Right
40 Med Ball Pass to the Left

RX
20# Med Ball
Thruster 85#
Deadlift 155#
Hang Power Clean 85#

FUN
14# Med Ball
Thruster 55#
Deadlift 105#
Hang Power Clean 55#

Scoring: For Repetitions: More is Better

>> Hustle for that Muscle <<
8 Minute AMRAP
RX > 280#
FUN > 200#

All for athletes will start at one end with weights. 
As a team the athletes must carry down their weights to the sled. 
Athletes may only carry two weights at a time. 
Once all the weight is on the sled, the athletes will then work together to complete as many sled pushes possible within the remaining time. 
Only two girls pushing the sled at a time. You can rotate partners. 
Each girl must do at least one sled push.
Length of sled push approx 100ft = 1 rep.
Each 25ft will be worth .25 of a point. 

RX :: Sled (70#) + 2 x 45# + 2 x 25# + 2 x 15# + 4 x 10# = 280#
Fun :: Sled (70#) + 4 x 25# + 2 x 15# = 200#