2022 Fittest in Cape Town Workouts

May 21, 2022


Take a look at the workouts programmed for the fittest athletes in Africa.

The Fittest in Cape Town starts May 27. The top athletes in Africa will be competing at Stellenbosch University, in Stellenbosch, South Africa for a coveted Games ticket.

Watch a livestream of the event here

Find the competition schedule here

Event 1

For time:

1,000-m SkiErg


5 rounds for time:
100-m swim
20 alternating bear hug forward lunges with slam ball (50/30 kg)

Time cap: 24 minutes
Event 2

10 rounds for time:

1 legless rope climb (15 ft)
Run 170 ft

Time cap: 11 minutes
Event 3

For time:

7 rounds of:

7 ring muscle-ups
7 bar-facing burpees
7 deadlifts (125/84 kg)

Time cap: 18 minutes
Event 4

3 attempts for max load of:

3 cleans
2 front squats
1 jerk (shoulder-to-overhead)
Event 5

For time:

100 wall balls
15-m handstand walk
75-cal row
15-m handstand walk
50 handstand push-ups
15-m handstand walk
25 toes-to-bars
15-m handstand walk

Time cap: 21 minutes
Event 6

For time:

27 chest-to-bar pull-ups
27 dumbbell squat snatches (22.5/15 kg)
18 chest-to-bar pull-ups
18 dumbbell squat snatches (22.5/15 kg)
9 chest-to-bar pull-ups
9 dumbbell squat snatches (22.5/15 kg)

Time cap: 8 minutes
Event 1

For time:

2,000-m SkiErg
(split any way as a team)

Then, in any order:

Each athlete completes:

150-m swim
20 slam ball squats (50/30 kg)
Event 2

For time:

Accumulate 50 synchro bar muscle-ups per pair
(M/M then F/F)

Within a maximum of 7 rounds, 3 minutes on, 1 minute off:

15/10-cal Assault bike (partner 1)
20-m handstand walk (partner 2)

In remaining time of 3-minute round:
Max synchro bar muscle-ups

Time cap: 27 minutes
Event 3

For time, starting with the female pair:

40 thrusters (61/43 kg)
6 legless rope climbs
30 thrusters (61/43 kg)
4 legless rope climbs
20 thrusters (61/43 kg)
2 legless rope climbs

Time cap: 20 minutes
Event 4

Max Snatch Ladder

M: 84|88|93|98|102|107|111|115|120|124|
11th platform staged at 129 kg

F: 61|65|68|70|72|75|77|79|81|
11th platform staged at 84 kg
Event 5

For time:

In pairs, starting with M1/F1:
50 synchro chest-to-bar pull-ups
25 synchro power cleans (102/70 kg)
25 synchro dumbbell overhead squats (30/22.5 kg)
1000-m row (split as desired)

Immediately followed by M2/F2

Time cap: 25 minutes
Event 6

For time:

First pair: (FF/MM or MM/FF)

50 wall balls (split as desired)
25 strict handstand push-ups (split as desired)

Then, the second pair completes the above sequence.

Then, team completes:
Worm push presses
Worm synchro burpees

Time cap: 18 minutes