Announcing The First Choice High Protein Recovery ECC ONE & ONE.
🔥Complete 1 Workout (25 min) with 3 scoring opportunities!🔥
➡️Ideal for those who want to compete but have limited time on 10 July (Individuals) and 11 July (Teams).
PRIZES AND REGISTRATION PACK:
💥Prize Money for RX Individuals & Teams (scroll down ⬇️)!
💥ECC Athlete Shirt or ECC SOX for 1st 35 entrants for the ONE & DONE ENTRANTS
➡️2025 ECC Athlete shirt (valued at R450) or a pair of ECC SOX (valued at R190)!🔥
ENTRY FEE:
✅only R150 per person (Individuals)
✅only R300 per 2 person Teams
DIVISIONS:
✅Individuals (Late afternoon / early evening Friday 10 July)
➡️RX – M and F
➡️Intermediate – M and F
➡️Scaled – M and F
✅Teams (Saturday lunch time/early afternoon Saturday 11 July)
➡️RX – MM / FF / MF
➡️Intermediate – MM / FF / MF
➡️Scaled – MM / FF / MF
PRIZE MONEY:
Proudly Sponsored by PHICOR!
Individuals…
➡️Rx – 1st Men (R500) / 1st Women (R500)
➡️Rx – 2nd Men (R200) / 2nd Women (R200)
Teams RX…
➡️1st – MM (R1000) / FF (R1000) / MF (R1000)
➡️2nd – MM (R400) / FF (R400) / MF (R4000)
✅Lucky Draw prizes available for all entrants at Prize Giving (Must be present to receive)
✅REGISTRATION FOR THE ONE & DONE:
➡️REGISTRATION IS CLOSED!
➡️Make payment as indicated on the above form
ONE & DONE WORKOUT DETAILS:
Individuals – Scroll ⬇️ for Details
Teams (Pairs) – Scroll ⬇️ for Details
ONE & DONE INDIVIDUALS
In 25 min complete the following:
1) Take 5 min to find:
Max Clean (any clean)
Tie Breaker – Deadlifts (on final load achieved or missed)
TC – 5 min
Individual Score = Load (DL reps – tie breaker)
2) Take 5 min to complete the following Couplet for time:
24m Handstand Walk
100 Double Unders
18m Handstand Walk
75 Double Unders
12m Handstand Walk
50 Double Unders
TC = 5 min (Total Time 10 min)
Score = Time/TC plus 1 sec per Rep/m missed
Note:
HSW – 2m Unbroken
Workout Variations:
➡️Intermediate – Half Wall Walk 7-6-5 ; 50-40-30
➡️Scaled – Bear Crawl 36m-24m-18m ; 100-75-50 Single Unders
3) CroX Metcon – at 10 min complete for time:
30 Burpee Box Jump Overs (61cm/51cm)
30x Shuttle Run 6m
10x Sled – Low Bar Push 6m, Rope Pull 6m (35kg, 30kg/10kg)
30x Shuttle Run 6m
60 DB Snatch (22.5kg/15kg)
30x Shuttle Run 6m
45 Wall Balls (9,1kg/6,3kg at 10/9ft)
30x Shuttle Run 6m
TC – 15 min (Total Time 25 min)
Score = Time/TC plus 1 sec/rep missed
Workout Variations:
➡️Intermediate – 25 Burpee Box Step Overs (61/51cm); 10 Sled (35kg, 20kg/5kg); 50 DB Snatches (15/10kg); 35 Wall Balls
➡️Scaled – 24 S-Run; 20 BB Facing Burpees (Step Over); 10 Sled (35kg, 10kg/0kg) ; 50 DB Snatches (10/7kg) ; 35 WB 6.3/4.5kg 9ft
ONE & DONE TEAMS:
In 25 min complete the following:
1) Take 5 min to find:
Max Clean (any clean)
Tie Breaker – Deadlifts (on final load achieved or missed)
TC – 5 min
Teams Score = Load + Load (DL reps tie breaker)
2) Take 5 min to complete the following Couplet for time:
24m Synchro Handstand Walk
100 Double Unders – Partner Dead Hang
18m Synchro Handstand Walk
75 Double Unders – Partner Dead Hang
12m Synchro Handstand Walk
50 Double Unders – Partner Dead Hang
TC = 5 min (Total Time 10 min)
Score = Time/TC plus 1 sec per Rep/m missed
Note:
HSW – 2m Unbroken
Workout Variations:
➡️Intermediate – Synchro Half Wall Walk (90cm) 6-5-4 ; 75-50-25 (shared DU – partner Dead Hang)
➡️Scaled – Synchro Bear Crawl 36m-24m-18m ; 100-75-50 Single unders – Partner Farmers Carry Hold (20kgx2)/(12kgx2)
3) CroX Metcon – at 10 min complete for time:
30 Synchro Burpee Box Jump Over (61cm/51cm)
30x Synchro Shuttle Run 6m
20 Shared Sled – Low Bar Push 6m, Rope Pull 6m (35kg, 30kg/10kg)
30x Synchro Shuttle Run 6m
60 Synchro DB Snatch DB (22.5kg/15kg)
30x Synchro Shuttle Run 6m
60x 1 for 1 – Wall Ball (9,1kg/6,3kg at 10/9ft) – M/F pairs go alone mixing reps as needed
30x Synchro Shuttle Run 6m
TC – 15 min (Total Time 25 min)
Score = Time/TC plus 1 sec/rep missed
Workout Variations:
➡️Intermediate – 25 Synchro Burpee Box Step Overs (61/51cm); 15 Sled (35kg, 20kg/5kg); 50 Synchro DB Snatches (15/10kg); 50 1-for-1 Wall Balls
➡️Scaled – 24 S-Run; 20 Synchro BB Facing Burpee (Step Over); 15 Sled (35kg, 10kg/0kg) ; 50 Synchro DB Snatches (10/7kg) ; 45 1-for-1 WB 6.3/4.5kg 9ft