cluster south VS
312 FORTITUDE
23 November 2024, saturday | 2a malvern road, onehunga
WORKOUTS
E1A | “Saiyan Showdown”
9-Minute AMRAP
One partner completes a round, then tags in the next partner.
RX Division
10 Toes-to-Bar (TTB)
10 Chest-to-Bar Pull-Ups (CTB)
5 Hang Power Snatches (60kg / 40kg)
Scaled Division
8 Toes-to-Bar (TTB)
10 Pull-Ups
5 Hang Power Snatches (50kg / 30kg)
Beginners Division
10 Hanging Knee Raises
10 Ring Rows
9 Hang Power Snatches (40kg / 20kg)
E1B | “Power Up Thruster Challenge”
3RM Thruster (5 Minutes)
Each team has 5 minutes to find a 3-rep max thruster.
Movement Standard:
Athletes may start with a squat clean into the thruster.
The lift must be completed in one fluid movement; no separate squat then STOH.
Scoring:
Total Weight of Heaviest 3RM Thrusters added together from each partner’s lift.
Notes:
- Time Cap: 9 minutes for Event 1A, 5 minutes for Event 1B.
- Scoring: Time to complete the workout in Event 1A. For Event 1B, combined 3RM weights from all team members.
- Format: Alternate partners, each completing a full round in Event 1A. Tag in and out as preferred in Event 1B.
Event 2 | “Dragon Descend”
For Time (12-Minute Time Cap)
21-18-15-12-9-6-3
Synchronized Burpees Over Bar
Deadlifts (Shared reps)
Deadlift Weights:
RX: 110kg / 85kg
Scaled: 90kg / 65kg
Beginners: 70kg / 45kg
Event 3 | “Fusion Chipper”
MAX REPS – 18-Minute Time Cap
Score: Total Synchronized Wall Balls completed after the run.
Tie Break: Time at which the team finishes the run.
RX Division:
100 Calorie Row (shared)
50 Handstand Push-Ups to Floor (shared)
50 Synchronized Dual Dumbbell Thrusters (22.5kg / 15kg)
600m Run Together
Max-Rep Synchronized Wall Balls (9kg @ 10ft / 6kg @ 9ft).
Scaled Division:
100 Calorie Row (shared)
50 Handstand Push-Ups to 1 Ab Mat (shared)
50 Synchronized Dual Dumbbell Thrusters (15kg / 12.5kg)
600m Run Together
Max-Rep Synchronized Wall Balls (9kg @ 10ft / 6kg @ 9ft)
Beginners Division:
80 Calorie Row (shared)
50 Z-Press (shared, 10kg / 8kg)
50 Synchronized Dual Dumbbell Thrusters (12.5kg / 10kg)
600m Run Together
Max-Rep Synchronized Wall Balls (6kg @ 10ft / 4kg @ 9ft)
Running route:
End-of-Year Throwdown at 312 Fortitude!
We are excited to see you all at the CLUSTER SOUTH X 312 FORTITUDE THROWDOWN!
Venue: 312 Fortitude – 2a Malvern Road, Onehunga, Auckland
Athlete Entry Check-In: Check in is at 7.30 am, or come by 60mins before your first WOD.
parking tips
- Off-Street Parking: There is plenty of off-street parking available on the surrounding streets. For a stress-free experience, consider parking at Mays Road, Captain Springs Road, Patrick Street, Grotto Street, Heretaunga Avenue, Henderson Place, or Felix Street.
- Be Neighborly: Please be mindful not to park in front of or block any roller doors belonging to our neighbors, and specifically avoid blocking the side of the gym leading to Auckland Kendo.
- Security Reminder: Do not leave any valuable items in your car. It’s better to be safe than sorry!
- Inform Your Supporters: Make sure your friends and family are aware of these parking guidelines to avoid any inconveniences.
Athlete area
Courtesy of ANKKA Kitchen, we have secured additional space next door for athletes and their supporters. Feel free to set up your gazebo in this area and relax there.
Warm-Up Zone: Our warm-up area is conveniently located right in front of the gym. Please start warming up 20 minutes before your heat begins.
Point of Contact: If you need assistance during the event or have questions about where to park, please contact Andi Baes at 02102009163.
TIMETABLE | HEAT TIMES
KAI TIME!
Join us for the ultimate end-of-year throwdown as 312 Fortitude takes on Cluster South! This comp is all about bringing our communities together for a day of fun, sweat, and some friendly competition to wrap up the year in style.