11 min cap

Score: Final cals

100 burpee box jump over M 24in / F 20in

once completed, into

Max cals Echo bike

During this event a competitor is holding a Dingo Sandbag M 35kg / F 20kg

There is no minimum work requirement burpees or cals per competitor
One on sandbag, one rest, one on burpees or cals at any time
All burpees have to be completed before moving onto Echo
5 cals will be deducted from total cals for each time sandbag touches the ground or knees during the event

Standards

Burpee box jump

One competitor works at a time 
Bottom - chest and thighs on the floor at same time
Bottom - competitor is to be perpendicular to the box on the ground ie box facing
Up - competitor may step up
Down - competitor may jump or step down

Sandbag hold

Sandbag is to be in front of body with competitor in a standing position
Violation: Resting sandbag on shoulders, thighs or knees or placing on floor
5 cals will be deducted from total for each violation

Judges Notes

Judge only needs to count burpees - we suggest having competitors communicate their intended reps per set
Judge also need to take note of any violations as listed above

11 min cap

Score: Finishing time or total reps (1 cal = 1 rep)

Deadlift

F 100 at 65kg / M 120 at 90kg

once completed, into

Row

F 100 cals / M 120 cals

once completed, into

Barbell Thruster

F 90 at 25kg / M 90 at 50kg

There is no minimum work requirement for deadlift, cals or thruster
Team to complete Deadlift reps then onto to row, complete cals then onto thruster
Team is responsible for changing plates from deadlift weight to thruster weight including collars

Standards

Deadlift

Any grip is accepted - arms to be straight through rep
Bottom - both plates touch the ground, ‘bouncing’ is not permitted and will result in a no rep
Top - full extension of knees, hips with shoulders stacked above hips
Down - bar can be dropped, rep is counted at top

Thruster/ substitute

In place of thruster, front squat + push press/ push jerk is acceptable
Bottom - Hip crease must be below parallel/knee crease 
Top - standing up with knees, hips, elbows at full extension
Top - Head must enter “through” the arms with bar over mid-line of the body

Judges Notes

Judge only needs to count deadlifts and thrusters- we suggest having competitors communicate their intended reps per set
Judge to be aware of calorie target

11 min cap

Score: Cals + Reps

9 Devil Press

F 2 x 7.5kg dumbells

M 2 x 15kg dumbells

once completed, into

Ski

once completed, into

Rest

Each competitor starts on a station
Once 9 devil press completed, each competitor progresses to next station
ie Devil presser moves onto ski, skier moves to rest, rester moves to devil press, and so on
Score is total cals + total reps of Devil Press (9 reps per round)
If devil press stops before 9 reps, judges can ask ski to hold till devil press resumes

Standards

Devil Press

Bottom - Chest & thighs must touch the ground with the chest between the 2x DBs. 
Middle - DB’s must go from ground to overhead in continuous movement. 
Top - 2 x DBs overhead with knees, hips and elbows locked out overhead

Judges Notes

Judge only needs to count devil press and record rounds/ reps completed
Judge to ask ski to pause if devil press stops before completed reps

FINAL - THE CLUNGE

10 min running clock

Part A - Team Max Clean 5 mins

The team total lifted will be divided by the team total bodyweight - to provide a 'power to weight ratio' - the higher the ratio the better
Power or squat clean acceptable
Two attempts only at a weight per competitor > two misses at a weight, that competitor is out and previous lifted weight is recorded > teammates can continue lifts
Fractional plates will not be supplied, you can use your own

Standards

Clean - squat or power

Knees & hips to be fully extended with bar in front rack position with CONTROL - 'popping' barbell off shoulders does not constitute CONTROL

Judges Notes

Judge to record the each team members successful lifted weight and confirm with competitor 

Part B - Barbell Lunge Relay Max Distance 5 mins

F 25 kg / M 40kg

Team responsible for ensuing lunge weight and collars are on bar
One competitor working at a time
Barbell back rack out, front rack return
Barbell can be dropped in ‘transition zone’
Barbell can be dropped or passed to team mate in 'handover zone'
If Barbell dropped during out or back, competitor tags in team mate from handover zone to take over from that point

Standards

Bottom - knee must touch the ground
Top - full hip extension

Judges Notes

Competition floor will be divided into segments to measure lunge distance  > 1 completed segment = 1 rep
Lunge violation will see competitor return to start of segment

EVENT A - A DINGO STOLE MY BREATH

11 min cap

Score: Final cals

100 burpee box jump over M 24in / F 20in

once completed, into

Max cals Echo bike

During this event a competitor is holding a Dingo Sandbag M 35kg / F 20kg

There is no minimum work requirement burpees or cals per competitor
One on sandbag, one rest, one on burpees or cals at any time
All burpees have to be completed before moving onto Echo
5 cals will be deducted from total cals for each time sandbag touches the ground or knees during the event

Standards

Burpee box jump

One competitor works at a time 
Bottom - chest and thighs on the floor at same time
Bottom - competitor is to be perpendicular to the box on the ground ie box facing
Up - competitor may step up
Down - competitor may jump or step down

Sandbag hold

Sandbag is to be in front of body with competitor in a standing position
Violation: Resting sandbag on shoulders, thighs or knees or placing on floor
5 cals will be deducted from total for each violation

Judges Notes

Judge only needs to count burpees - we suggest having competitors communicate their intended reps per set
Judge also need to take note of any violations as listed above

11 min cap

Score: Finishing time or total reps (1 cal = 1 rep)

Deadlift

F 100 at 65kg / M 120 at 90kg

once completed, into

Row

F 100 cals / M 120 cals

once completed, into

Barbell Thruster

F 90 at 25kg / M 90 at 50kg

There is no minimum work requirement for deadlift, cals or thruster
Team to complete Deadlift reps then onto to row, complete cals then onto thruster
Team is responsible for changing plates from deadlift weight to thruster weight including collars

Standards

Deadlift

Any grip is accepted - arms to be straight through rep
Bottom - both plates touch the ground, ‘bouncing’ is not permitted and will result in a no rep
Top - full extension of knees, hips with shoulders stacked above hips
Down - bar can be dropped, rep is counted at top

Thruster/ substitute

In place of thruster, front squat + push press/ push jerk is acceptable
Bottom - Hip crease must be below parallel/knee crease 
Top - standing up with knees, hips, elbows at full extension
Top - Head must enter “through” the arms with bar over mid-line of the body

Judges Notes

Judge only needs to count deadlifts and thrusters- we suggest having competitors communicate their intended reps per set
Judge to be aware of calorie target

11 min cap

Score: Cals + Reps

9 Devil Press

F 2 x 7.5kg dumbells

M 2 x 15kg dumbells

once completed, into

Ski

once completed, into

Rest

Each competitor starts on a station
Once 9 devil press completed, each competitor progresses to next station
ie Devil presser moves onto ski, skier moves to rest, rester moves to devil press, and so on
Score is total cals + total reps of Devil Press (9 reps per round)
If devil press stops before 9 reps, judges can ask ski to hold till devil press resumes

Standards

Devil Press

Bottom - Chest & thighs must touch the ground with the chest between the 2x DBs. 
Middle - DB’s must go from ground to overhead in continuous movement. 
Top - 2 x DBs overhead with knees, hips and elbows locked out overhead

Judges Notes

Judge only needs to count devil press and record rounds/ reps completed
Judge to ask ski to pause if devil press stops before completed reps

FINAL - THE CLUNGE

10 min running clock

Part A - Team Max Clean 5 mins

The team total lifted will be divided by the team total bodyweight - to provide a 'power to weight ratio' - the higher the ratio the better
Power or squat clean acceptable
Two attempts only at a weight per competitor > two misses at a weight, that competitor is out and previous lifted weight is recorded > teammates can continue lifts
Fractional plates will not be supplied, you can use your own

Standards

Clean - squat or power

Knees & hips to be fully extended with bar in front rack position with CONTROL - 'popping' barbell off shoulders does not constitute CONTROL

Judges Notes

Judge to record the each team members successful lifted weight and confirm with competitor 

Part B - Barbell Lunge Relay Max Distance 5 mins

F 25 kg / M 40kg

Team responsible for ensuing lunge weight and collars are on bar
One competitor working at a time
Barbell back rack out, front rack return
Barbell can be dropped in ‘transition zone’
Barbell can be dropped or passed to team mate in 'handover zone'
If Barbell dropped during out or back, competitor tags in team mate from handover zone to take over from that point

Standards

Bottom - knee must touch the ground
Top - full hip extension

Judges Notes

Competition floor will be divided into segments to measure lunge distance  > 1 completed segment = 1 rep
Lunge violation will see competitor return to start of segment