Caveman is a 7 minute AMRAP

On the call of 3-2-1-go …

• The first athlete will perform one round of;



• 7 Barbell Thrusters
• 7 calorie Echo bike effort for females, and 10 calories for males followed by 
• 20 Kick Sits

• Once the first partner completes one round, the next partner begins their round.

• Partners will continue alternating rounds for the duration of the 7-minute AMRAP.

• The aim is to complete as many rounds as possible within the time limit.

Dead Leg:

7 rounds for time workout with a 7 min cap

• On the call of "3-2-1-go,"



The first athlete will perform one round of -

• 10 meter Single Arm KB Overhead Walking Lunges followed by

• 10 calories on the Ski Erg with the Damper set at level 10

• The athlete will then perform Single Arm KB Overhead Walking Lunges with the opposite arm previously used back to the start point activating athlete 2 

• Athlete 2 will then repeat the walking lunges and ski effort.

• Teams will perform 7 rounds as fast as possible to complete the Dead Leg workout 



DRONE

is a 7 min AMRAP split into 2 x 3:30 halves 

On the call of 3-2-1-Go 

Athlete A will complete:

• A 5 -10-15 meter shuttle run, hitting the deck at each marker and finishing on the floor back at the start point to activate 
• Athlete B who will then perform 7 toes to bar to complete 1 round 

Athletes will continue to complete as many rounds as possible for 3:30 

At the sound of the 3:30 signal,

• Athlete A will continue with the shuttles while
• Athlete B will change from performing toes to bar to completing 7 double unders

Teams will be scored on the amount of rounds and reps completed.

ELIMINATOR - STAGE 1

On the call of 3-2-1-go, athletes will perform 17 strokes on the ski in a you go i go structure until they reach a combined 700 m followed by 7 box jumps each once again in using a you go I go structure

Once completed, teams will transition to the rower where athletes will perform efforts of 17 strokes until they reach 700 meters, again followed by 7 box jumps each. 

The top 3 teams will then race to grab weight vests, while the last team is eliminated. 

AFTER SEMI FINAL STAGE 1 ....

The top 3 teams will then race to grab weight vests, while the last team is eliminated. 

There will then be a 1-minute break after the third team secures their weight vest. 

The team member that grabs the weight vest must wear it in the next elimination stage which is made up of Echo Bike efforts and burpee devils press 

SEMI FINAL - STAGE 2 ...

On the call of 3-2-1 go

Athlete A will perform a 7 cal ON THE Echo bike

Athlete B must wear the weight vest and perform 7 burpee devils presses using 7 kg dumbbells 

Teams must perform 7 rounds in total 

First 2 teams move into the LAST LEG

Best of luck!

After a 3 minute break the

LAST LEG GRAND FINAL will begin

THE LAST LEG

On the call of 3 2 1 go …

Athlete A will perform a 10 mtr sled push to their bike erg and weight stack they will then load the sled with the first 2 plates in their weight stack and perform a 7 cal sprint (damper 10) on the bike erg and then return the sled to the start point. 

Teams will then remove the plates and load them onto a barbell

Athlete 2 will then proceed to complete their sled push and bike erg effort 

Athletes will continue round for round until all of the plates are loaded on the barbell.

Teams will then perform 7 tandem barbell deadlifts 

Fastest team wins - Best of luck!

SURGE

Is a 7 min capped qualifying semi- final scored by the amount of kg lifted by the athletes combined 

"On the call of 3-2-1-go, athletes will find their one-rep max clean. 

Once both athletes have completed their clean they will then have the opportunity to increase their total kg score by completing pull ups for the remaining time. 

Each regular pull-up adds 2 kg to the total, while synchronised pull-ups add 5 kg. 

4 teams will go through and 4 teams will be eliminated…. Best of Luck!

The Pumper is workout 3 of the VT 7’s 

The workout consists of two sets of 3.5 minutes each, with one athlete working at a time.

• Athlete A starts by completing as many reps as possible of Bench Press.

• Athlete B will then perform as many reps as possible of back Squats.

• After both athletes have completed their respective max rep sets, they come together to perform 1 synchro burpee to bar to complete 1 round.

• Following the burpee to bar, they continue with their lifts.

• Athletes are to perform 1 synchro burpee bar tap together after each round of lifts.

• At the 3.5-minute mark, athletes swap lifts and have the option to adjust their weights if desired.

• The workout is scored based on the total amount of weight lifted by both athletes combined.

Example,

Athlete A - 50 reps of 50 kg Bench Press = 2500 kg

- 50 reps of 80 kg Squat = 4000 kg,

Athlete score is 6500 kg.

Athlete B - 60 reps of 30 kg Bench Press = 1800 kg

-50 reps of 50 kg Squat = 2500 kg,

Athlete score is 4300 kg.

Total team score is the sum of both athletes totals -

6500kg + 2500kg

Team score is 9000kg