HEAVY 12th dec

HEAVY 

Heavy  is a strength-focused doubles competition designed to test power, muscular endurance, teamwork and determination.

You and your partner will take on eight demanding stations. You’ll work for five minutes at each station, followed by two minutes of recovery before moving on.

Partners can share the work using a you-go-I-go format. Your repetitions, lengths or completed movements will be recorded at every station and combined to produce your final score.

THE EIGHT STATIONS

1. Trap-Bar Deadlift
   Men: 50kg
   Women: 30kg
2. Sled Push
   Men: 150kg
   Women: 110kg
3. Disc Chest Press
   Men: 25kg
   Women: 15kg
4. Farmer’s Carry
   Men: 25kg
   Women: 17.5kg
5. Ball Overs
   Men: 20kg
   Women: 15kg
6. Sled Pull
   Men: 100kg
   Women: 70kg
7. Front Squats
   Men: 25kg
   Women: 15kg
8. Devil Press
   Men: 6kg dumbbells
   Women: 6kg dumbbells

EVENT FORMAT

• Doubles competition
• Eight strength-based stations
• Five minutes of work at each station
• Two minutes of recovery between stations
• Partners share the workload
• Total points from all eight stations are combined
• The highest overall score wins

Heavy Four is suitable for experienced competitors and people taking part in their first fitness competition. It isn’t about being the fastest runner—it’s about strength, intelligent teamwork and continuing to work when your muscles start to tire.

Choose your partner, bring your strength and prepare to go heavy.