Kahumaiwhiti 2026

Echo Bike 40/30 Calories (completed at the same time)

Then into:

Challenge 1: 400m Run (for time)

Score:

 - Time taken to run 400m

Echo Bike 40/30 Calories (completed at the same time)

Then into:

Challenge 1: 400m Run (for time)
Challenge 2: 1RM Clean Complex:
1 Full Clean
2 Front Squats
1 Hang Clean
Tiebreak: In the event of a tie in the Complex weight, the faster 400m run time will determine the higher placing.

Score:

 - Challenge 2 will be the heaviest successfully completed complex.

 - Challenge 1 400m run, and tiebreak should multiple teams successfully lift the same weight.

Area 1 - Armoury:  Ahi Kaea

AMRAP16

3-3-3-4

3 Minutes Work
1 Minute Rest
3 Minutes Work
1 Minute Rest
3 Minutes Work
1 Minute Rest
4 Minutes Work
 

During each work period, complete:

20/15 Cal Ski (completed at the same time)
12 Synced T2B
 

In the remaining time of each round: Max Sync C2B

Target: Complete 40 Synced Chest-to-Bar Pull-Ups as quickly as possible.

Score: Time to complete 40 Synced C2B

Scaled/Masters: Sync T2B and Sync Pull ups

Beginner/Rangatahi: Sync Knee Raises and Sync Ring Rows

On 3, 2, 1, GO, athletes will begin the first 3-minute work period by completing 20/15 calories on the Ski Erg at the same time, followed by 12 Synced T2B. Once both movements have been completed, athletes will use remaining time in the round to accumulate as many Synced C2B as possible. At the completion of the 3-minute work period, athletes will rest for 1 minute before repeating the same sequence in the second and third 3-minute rounds.

Following the third rest period, athletes will complete a final 4-minute work period, again beginning with the Ski Erg cals and Sync T2B before using any remaining time to accumulate Synced C2B.

The workout ends when the team completes 40 Synced C2B, or when the final 4-minute work period expires.

Teams are scored by the time taken to complete the 40 prescribed Sync C2B.

Movement Standards

Ski Erg: both athletes must work simultaneously and each athlete must reach the prescribed calorie target before moving on to the next movement.

Synced T2B: athletes must start in a dead hang and sync with both toes touching the bar at the same time.

Sync C2B:  athletes must begin each repetition with elbows fully extended and finish with the chest making clear contact with the bar at or below the collarbone. Repetitions will only be counted when both athletes meet the movement standard at the same time.

 Pull-Ups: the chin must clearly break the horizontal plane of the bar.

Knee Raises: feet must go back behind and knees up in front above the hip crease.

Ring Rows: athlete must start with feet square directly under the rings and lean back in a 45 degree angle.  The must then pull their chest up until it meets the rings and then back down.  

Wod 2 - Ahi Maru

12-Minute AMRAP

2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2

At each rep count complete:

Squats
Thrusters
Shoulder-to-Shoulders
 

In the remaining time: Max Burpee Over Worm

Score: Total Burpee Over Worm Reps

Tiebreak: Time to complete the ladder

6 Rounds For Time (1:1)

15/12 Cal Row
12 Deadlifts
9 Hang Cleans
6 Shoulder to Overhead
3 Overhead Squats
Time Cap: 15 Minutes

RX: 50/35kg

Scaled & Masters: 35/30kg

Beg & Rangatahi: 30/25kg (Front Squats replace Overhead Squats)