CHAIN GANG

Presented by Nocco

AMRAP CALS - 15 min Time Cap

• When both sub teams have completed Block A of DIVIDE & CONQUER the Concept 2 bike will be unlocked.
• In the remaining time teams will accumulate max cals on the C2 bike.

SCORE B = CALS

*SCORE A is a separate score and runs concurrently to this workout, please see DIVIDE & CONQUER workout description.

DIVIDE & CONQUER

Presented by Nocco

15 min AMRAP

Teams will divide into sub teams of 2 and 3 athletes and stay in those sub teams for the entire workout.

• Block A
• 30 Synchro dumbbell deadlifts 1 x 20kg 2 x 17.5kg 2 x 15kg
• 30 Box jumps overs 20"
• 10 Sandbag to shoulder 40kg

Then,

• Block B
• 24 Synchro dumbbell thrusters 1 X 20kg 2 x 17.5kg 2 x 15kg
• 24 Box jumps overs 20"
• 10 Sandbag to shoulder 40kg

Then,

• Block C
• 18 Synchro dumbbell hang clean & press 1 X 20kg 2 x 17.5kg 2 x 15kg
• 18 Box jumps overs 20"
• 10 Sandbag to shoulder 40kg

SCORE A = TOTAL REPS

*SCORE B is a separate score and runs concurrently to this workout, please see CHAIN GANG workout description.

FARM FITNESS

15 min AMRAP

Part A,

• 40 Synchro Burpees to plate (3 athletes)
• 200m rope Run (3 athletes) + 60m sandbag shuttle – (20kg)
• 40 x 3 person worm STOH @ 75kg
• Worm must then stay off the ground, into
• 20 Sandbag over wall (20kg)

then part B,

• 30 Synchro Burpees to plate (3 athletes)
• 200m rope Run (3 athletes) + 60m sandbag shuttle – (20kg)
• 30 x 3 person worm SQUATS @ 75kg
• Worm must then stay off the ground, into
• 15 Sandbag over wall - (20kg)

 then part C,

• 20 Synchro Burpees to plate (3 athletes)
• 200m rope Run (3 athletes) + 60m sandbag shuttle – (20kg)
• 20 x 3 person worm Thrusters @ 75kg
• Worm must then stay off the ground, into
• 10 Sandbag over wall (20kg)

SCORE = TOTAL REPS

LIFT OFF

Presented by Gymshark

15 min Time Cap

• 1 Athlete - 1RM STOH (From the rack)
• 2 Athletes - 2RM Clean
• 2 Athletes - 3RM Front squat (From the rack)

SCORE = TOTAL COMBINED WEIGHT OF EACH ATHLETES HEAVIEST LIFT

ONE LDN PART A

mins 0-9

Buy in 800m row + 800m ski

into,

2 rounds of,

• 15 plate synchro GTOH @ 20/15/10kg (3 athletes )
• 3 x synchro 10m + 20m shuttles (3 athletes)

then in remaining time,

• max distance ski + row

SCORE = TOTAL DISTANCE ON THE ROW + SKI

Please see ONE LDN B for mins 10-17 workout

ONE LDN PART B

mins 10-17

In pairs*,

• 200m row/ski
• 12 plate GTOH 20/15kg*
• 10m + 20 shuttle

SCORE = FOR TIME

Please see ONE LDN A for mins 0-9 workout

QUICKSAND

Presented by Wolverson

FOR TIME - Time Cap 15 min

• 40 Worm squats - 120kg
• 20 Synchro TTB (2 athletes)
• 2 Rope climbs
• 20 Worm thrusters
• 20 Synchro TTB (2 athletes)
• 2 Rope climbs
• 10 Worm clean and jerks
• 20 Synchro TTB (2 athletes)
• 2 Rope climbs

then carry the worm through the rig,

• 20 Worm squats
• 10 Synchro TTB (2 athletes)
• 2 Rope climbs
• 15 Worm thrusters
• 10 Synchro TTB (2 athletes)
• 2 Rope climbs
• 10 Worm clean and jerks
• 10 Synchro TTB (2 athletes)
• 2 Rope climbs

SCORE = TIME

SIDESHOW

Presented by LSKD

15 min Time Cap

• Waterfall style
• 20 Ground to overhead 40kg

SCORE = TIME

SISU ARENA PART A

But did you die?

15 min workout

Buy in - 50 Cal C2 Bike*, then

Block A

• 30 Synchro DB STOH + 30 YGIG Box Jump/Step ups @ 20"

Block B

• 20 Synchro DB Squat + 30 YGIG Box Jump/Step ups @ 20"

Block C

• 10 Synchro DB Alt Devil Press + 30 YGIG Box Jump/Step ups @ 20"

SCORE = FOR REPS

*Concept 2 bike will continue for the full 15 minutes of the workout and will PART B score - total cals

For score Part B, please see Sisu Part B

SISU ARENA PART B

15 min workout

Max calories on the bike in 15 mins

SCORE B = TOTAL CALS

For score Part A, please see Sisu Part A

SUMMER RUSH

Presented by

FOR TIME - Time Cap 17 min

• 1K Row + 1K Row + 1K Ski (Concurrently)
• 20 Synchro line facing burpees (All athletes)
• 2 X 10/20/30m Synchro shuttle runs (3 athletes)

Then,

• 750m Row + 750m Row + 750m Ski (Concurrently)
• 15 Synchro line facing burpees (All athletes)
• 3 X 10/20/30m Synchro shuttle runs (3 athletes) *Tie Break Time

Then,

• 500m Row + 500m Row + 500m Ski (Concurrently)
• 10 Synchro line facing burpees (All athletes)
• 4 X 10/20/30m Synchro shuttle runs (3 athletes)

SCORE = TIME

TALISMAN LIFT OFF A

9 min cap

3RM STOH

SCORE A = TOTAL EACH ATHLETES BEST LIFT

Please see Talisman B for workout from 10 - 15 mins

TALISMAN PART B

mins 10 - 15

2 athletes in dead hang while KBs are moving.

• 6 synchro KB deadlifts @ 2 X 24kg + 2 X 16kg (2 athletes),
• 10m carry (1 rep)
• 6 synchro downups,
• 10m carry (1 rep)

SCORE = TOTAL REPS COMPLETE

For mins 0-9, please see Talisman PART A