WORKOUT #1 – EVENT DESCRIPTION

Workout One: 10 Minute Cap

2 Rounds Of:

30 Kipping HSPU (SC: Push Ups on Knees or Toes)

30 OHS @ 50/35kg (SC: Front Squats @ 42.5/30kg)

30 Kipping HSPU (SC: Push Ups on Knees or Toes)

30 Barbell Front Rack Back Step Lunges @ 50/35kg (SC: DB Goblet Lunge @ 22.5/15kg)

Workout Overview

Start: On the call of “3, 2, 1, Go!”

• One team member begins with 30 push-up variation reps.
• Partners may switch at any time throughout the workout.
• Once the push-ups are complete, the team progresses through the following sequence:

Workout Sequence

• 30 Push-Up Variations
• 30 Squat Variations
• 30 Push-Up Variations
• 30 Lunge Variations

➡️ Then repeat the entire sequence one more time (Round 2).

Scoring

🕒 Score: Time to complete both rounds

⏱️ Time Cap: 10:00 minutes

❌ If incomplete: Score = "CAP + [reps remaining]"

MOVEMENT STANDARDS

                                                                                                                 
RX’d Division

Handstand Push-Ups (HSPU):

• Only the feet may touch the wall in the lockout position
• Strict and kipping styles are both permitted
• A portion of each hand must be on the designated line on the handstand mat

Overhead Squats (OHS):

• Squat snatch is allowed and counts as rep 1 if depth is achieved
• Depth: Hip crease below or in line with the top of the knee
• Bar may be taken overhead by any method

Front Rack Lunges:

• Bar must be in the front rack position
• Back knee must touch the ground on each rep
• Return to full extension of the hips and knees with torso upright

Scaled Division

Push-Ups:

• Men: Performed on toes – only the chest may touch the ground
• Women: Performed on knees – only the chest may touch the ground

Front Squats:

• Squat clean is permitted and counts as rep 1 if proper depth is met
• Depth: Hip crease below or in line with the knee

Goblet Lunges:

• Dumbbell must be held at shoulder height, supported by one or both hex heads
• Back knee must touch the ground
• Stand to full extension of hips and knees with torso aligned

EQUIPMENT LIST

RX’d

• Pull-up rig (heights of 2.25m & 2.45m)
• Barbell loaded for OHS: 50kg (men) / 35kg (women) + collars
• Handstand mat with line marking to Open standards
• Riser/platform for rig access: 1x 15cm and 1x 7.5cm

Scaled

• Pull-up rig (heights of 2.25m & 2.45m)
• Barbell loaded for front squats: 42.5kg (men) / 30kg (women) + collars
• Dumbbell for goblet lunges: 22.5kg (men) / 15kg (women)
• Riser/platform for rig access: 1x 15cm and 1x 7.5cm

WORKOUT #2 – EVENT DESCRIPTION

Part 1: Max Reps Clean & Jerk (2 Minutes Total)

Start: On the call of “3, 2, 1, Go!”

Minute 0–1:

• Athlete 1 has 1 minute to complete as many clean and jerks as possible at Weight 1.

Minute 1–2:

• Athlete 2 has 1 minute to complete as many clean and jerks as possible at Weight 2.

⚠️ Note: There is no dedicated time to change weights between minutes. Athletes may adjust the barbell as part of their strategy within the time available.

Score 1: Total combined reps across both athletes.

Part 2: 6-Minute Barbell Complex Build

Start: At the 2-minute mark (immediately following Part 1)

Duration: 6 minutes minute 2-8

Workout Standards:

RX’d Complex:

• 1 Clean + 1 Hang Clean + 1 Front Squat + 1 Jerk

Scaled Complex:

• 1 Clean + 1 Front Squat + 1 Jerk

Rules:

• Athletes can lift in any order.
• The barbell may ascend or descend in weight as needed.
• Clear communication with the judge is essential at all times.
• The final weight must be confirmed with your judge at the end of your heat.

⚠️ Note:If no confirmation is made, the judge’s recorded weight will stand.

Safety & Logistics

• For mixed-gender teams, ensure all barbells are moved within your designated lane to allow for safe and appropriate lifting.
• Any lift performed outside your lane or in an unsafe manner (e.g., too close to lane boundaries) will result in a NO REP.
• Please be mindful of where weight plates are stacked when not in use to maintain a clear and safe lifting area.

WORKOUT #3 – EVENT DESCRIPTION

Workout Flow:

On the call of “3, 2, 1, Go,” both athletes will begin simultaneously on the rower and Echo bike, completing 20/15 calories each.

Once both machines reach their calorie targets, athletes will move on to the corresponding gymnastics movement. Only one athlete works at a time during the gymnastics portions, and reps may be split in any fashion between partners.

The sequence proceeds as follows:

Workout Sequence:

20/15 Cal Row (per athlete)

20/15 Cal Bike (per athlete)

60 Toes-to-Bar (Scaled: Knee Raises)

20/15 Cal Row

20/15 Cal Bike

60 Chest-to-Bar Pull-Ups (Scaled: Ring Rows)

20/15 Cal Row

20/15 Cal Bike

30 Bar Muscle-Ups (Scaled: Jumping Pull-Ups – kipping permitted)

Continuing the AMRAP:

Once all movements above are completed , athletes return to the row and bike and begin the sequence again from the top.

⏱️ Time Cap: 12 minutes

🧮 Score: Total reps completed within the time cap

Movement Standards Overview:

Toes-to-Bar (T2B): Both feet must touch the bar between the hands.

• Scaled: Knees must rise above the hip crease.

Chest-to-Bar Pull-Ups (C2B): Chest must make clear contact below the collarbone.

• Scaled: Ring Rows – body must stay rigid; rings touch the chest.

Bar Muscle-Ups (BMU): Full lockout over the bar required at the top as well as passing through a full kip at the bottom.

• Scaled: Jumping Pull-Ups – start at a distance where fingers are just below bar finish with chin over bar; kipping allowed.

Bike + Row: Both partners work simultaneously and must finish both machines before progressing.

Equipment Needed:

• Echo Bike (1 per team)
• Rower (1 per team)
• Gymnastics Rig (heights of 2.25 & 2.45)
• Gymnastics Risers for scaled movements and athlete accessibility(1x 15cm + 1x 7.5cm)

FLOATER #1 Workout Format

• Each partner has 90 seconds to complete a set sequence of work.
  

• Athletes swap at the 90 seconds

WORKOUT DESCRIPTION

Each athlete, on their 90-second interval, will complete:

1. 1. 6 x 10m Shuttle Runs
   
   - Up and back = 1 rep (i.e., 6 full out-and-back runs)
   
   
2. 4 x 10m Deadball Shuttles
   
   - Carry the deadball while performing shuttles
   
   - Weights:
   
      RX’d: 40kg (men) / 30kg (women)
   
      Scaled: 30kg (men) / 20kg (women)
   
   
3. Remaining time:
   
   AMRAP Burpee Box Overs
   
   - Box Heights:
   
      RX’d: 24" (men) / 20" (women)
   
       Scaled: 24" (men) / 20" (women)
   
   - RX’d: Must jump onto and over the box.
   
   - Scaled: No need to jump over – step-ups allowed.
   
   

MOVEMENT STANDARDS

• Shuttles:

        - Athletes must clearly cross the 10m line with both feet each                    direction.

         - Deadball must be carried across the line.

• Burpee Box Overs:
  
     - RX’d: Chest must touch the ground. Full jump over the box. No          need to stand fully on top.

           - Scaled: Chest to ground. Step-overs allowed. No jump required.

SCORING

• Score: Total number of burpee box overs completed across both athletes.
• Shuttle runs and deadball carries are mandatory buy-in each round before scoring can begin.

Floater #2  – WORKOUT DESCRIPTION 

Workout Format

• Duration: 4-minute time cap
  
  
• Athletes: 2 partners working simultaneously
  
  
• Equipment: 2 separate C2 bikes
  
  

Workout Description

• Partner 1:
  Performs 4 minutes of continuous effort on the C2 bike.
  
  
• Partner 2:
  Performs 4 x 30-second bike sprints, with 30 seconds of rest between each sprint.
  
  

⚠️ Both partners are on their own bikes and complete their roles at the same time.

Scoring

• 🧮 Score = Total calories accumulated across both bikes during the 4-minute workout.