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Outsiders OCTAFIT Champs 2024
PRO Division Workout Standards
In this video, we cover the movements and techniques for the PRO Division at the Outsiders OCTAFIT Champs 2024. Watch as we break down each exercise with tips on proper form and execution to ensure you're ready to compete.
Note: While we demonstrate the movements and explain the standards, specific weights are listed below for your convenience.
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Weight Standards (PRO Division)
The competition consists of 8 movements, each followed by a +-250m run.
1. 50 DB Thrusters: 7kg Dumbbells (Male), 5kg DBs (Women), 7kg DBs (Mixed)
2. 50 Hand Release Push Ups
3. 160m Farmers Carry: 2 x 20kg (Male),2 x 10kg (Female), 2 x 20kg (Mixed)
4. 80m Burpee Broad Jumps
5. 80m Sandbag Walking lunges: 15kg (Male), 10kg (Female), 15kg (Mixed)
6. 50 Slam Balls: 10kg (Male), 7kg (Female), 10kg (Mixed)
7. 200 Floor Touch Jumps
8. 50 Squat Ball Throws: 7kg (Male), 5kg (Female), 7kg (Mixed)
For full judging rules and more information, visit [link to full standards document or website].
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