FOR TIME

• 75 box jump overs (24"/20")

  • 1 athlete holds handstand

• 50 handstand push-ups

  • 1 person hangs from pull-up bar

• 25 rope climbs

• 50 handstand push-ups

  • 1 person hangs from pull-up bar

• 75 box jump overs (24"/20")

  • 1 athlete holds handstand

SCORING & MOVEMENT STANDARDS

• There is a 15 minute cap for this workout.

• This workout involves all 4 athletes.

• If the team fails to finish before the cap, there is a 1 second penalty for each remaining rep. For example, if the team has completed 5 of the last 50 handstand push-ups at 15:00 then their score would be 15:45.

• BOX JUMP OVERS: Athletes MUST jump with 2 feet, lockout is NOT required on the box. Athlete MUST step down. The team should flip the box between 20" and 24" accordingly when switching athletes.

• HANDSTAND HOLD: Athletes MUST kick up, facing away from the wall and have 2 feet on the wall. If the athlete comes down at any point the box jump over reps MUST stop until another athlete has feet against the wall. 

• HANDSTAND PUSH-UPS: Athlete MUST make contact with the mat at the bottom of the rep and reach full extension of the elbows, hips and knees at the top with both feet against the wall. Strict or kipping is permitted.

• DEAD HANG: Athletes MUST hang from the bar with hands, no other body part can touch the rig or floor.  If the athlete comes down at any point the handstand push-ups MUST stop until another athlete is hanging.

• ROPE CLIMBS: A standard rope climb where feet can be used. The rep is complete when the athlete touches the rig at the top of the rope.

FOR TIME

• 75 box step overs (24"/20")

  • 1 athlete holds 20/15kg plate overhead

• 75 dumbbell snatch (15/10kg)

  • 1 person holds 20/15kg plate overhead

• 25 wall walks

• 75 dumbbell snatch (15/10kg)

  • 1 person holds 20/15kg plate overhead

• 75 box step overs (24"/20")

  • 1 athlete holds 20/15kg plate overhead

SCORING & MOVEMENT STANDARDS

• There is a 15 minute cap for this workout.

• This workout involves all 4 athletes.

• If the team fails to finish before the cap, there is a 1 second penalty for each remaining rep. For example, if the team has completed 70 of the last 75 box step overs at 15:00 then their score would be 15:05.

• BOX STEP OVERS: Athletes can step or jump, lockout is NOT required on the box. Athlete MUST step down. The team should flip the box between 20" and 24" accordingly when switching athletes.

• OVERHEAD PLATE HOLD: Plate MUST be held overhead with both hands. As soon as the plate is lowered below the top of the head the athlete working MUST stop until the plate is raised back overhead.

• DUMBBELL SNATCH: Dumbbell starts on the ground. Dumbbell MUST be lifted overhead in a single movement and cannot touch the shoulder. The rep ends with the dumbbell overhead, with arm, knees and hips and fully extended. Arms MUST be switched every rep and BOTH heads of the dumbbell must touch the floor between reps.

• WALK WALKS: Athletes MUST start the rep lying flat, with their chest, thighs and feet touching the floor and both hands in front of the first tape line. Both hands MUST remain in front of the tape until both feet are on the wall. Once the feet are on the wall the athlete can move their hands into the wall. Both hands MUST touch the second tape line on the floor before they can begin to walk down the wall. The feet MUST stay against the wall until the hands walk back out and are in front of the first tape line. The rep is complete when the athlete is laid back on the floor with hands in front of the line, with chest, thighs and feet touching the floor.

FOR TIME

• Male 1 & Female 1

  • 1 synchronised round of DT (70/47.5kg)

• Male 2 & Female 1

  • 1 synchronised round of DT (70/47.5kg)

• Male 2 & Female 2

  • 1 synchronised round of DT (70/47.5kg)

• Male 1 & Female 2

  • 1 synchronised round of DT (70/47.5kg)

15 synchronised down ups MUST be completed by all 4 athletes prior to each round

SCORING & MOVEMENT STANDARDS

• There is a 15 minute cap for this workout.

• This workout involves all 4 athletes.

• If the team fails to finish before the cap, there is a 1 second penalty for each remaining rep. For example, if the team has completed 3 of the last 6 shoulder to overheads at 15:00 then their score would be 15:03.

• DOWN UPS: Athletes chest and thighs MUST touch the floor and stand tall to a full knee and hip extension to complete the rep. Sync is required between all 4 athletes at the standing position.

• DEADLIFT: Athletes MUST lift the bar from the ground to a full knee and hip extension. Shoulders should finish behind the barbell. Sync is required between both athletes at the top of each rep.

• HANG CLEAN: Power or squat is permitted. The barbell MUST be above the knees at the start of each rep. If lifting from the floor a deadlift MUST be performed first. The rep ends with the bar on the athletes shoulders, with elbows in front of the bar and the athlete standing tall with full knee and hip extension.  Sync is required between both athletes in the front rack position at the top of each rep.

• SHOULDER TO OVERHEAD: Any variation is permitted. The barbell MUST start on the athlete's shoulders, ending overhead with feet together and full knee, hip, shoulder and arm extension. Head MUST be pushed through. Sync is required between both athletes at the lockout position.

FOR TIME

• Male 1 & Female 1

  • 1 synchronised round of DT (60/40kg)

• Male 2 & Female 1

  • 1 synchronised round of DT (60/40kg)

• Male 2 & Female 2

  • 1 synchronised round of DT (60/40kg)

• Male 1 & Female 2

  • 1 synchronised round of DT (60/40kg)

15 synchronised down ups MUST be completed by all 4 athletes prior to each round

SCORING & MOVEMENT STANDARDS

• There is a 15 minute cap for this workout.

• This workout involves all 4 athletes.

• If the team fails to finish before the cap, there is a 1 second penalty for each remaining rep. For example, if the team has completed 3 of the last 6 shoulder to overheads at 15:00 then their score would be 15:03.

• DOWN UPS: Athletes chest and thighs MUST touch the floor and stand tall to a full knee and hip extension to complete the rep. Sync is required between all 4 athletes at the standing position.

• DEADLIFT: Athletes MUST lift the bar from the ground to a full knee and hip extension. Shoulders should finish behind the barbell. Sync is required between both athletes at the top of each rep.

• HANG CLEAN: Power or squat is permitted. The barbell MUST be above the knees at the start of each rep. If lifting from the floor a deadlift MUST be performed first. The rep ends with the bar on the athletes shoulders, with elbows in front of the bar and the athlete standing tall with full knee and hip extension.  Sync is required between both athletes in the front rack position at the top of each rep.

• SHOULDER TO OVERHEAD: Any variation is permitted. The barbell MUST start on the athlete's shoulders, ending overhead with feet together and full knee, hip, shoulder and arm extension. Head MUST be pushed through. Sync is required between both athletes at the lockout position.

FOR TIME

As a male/female pair:

• 100 double unders

• 50 pull-ups

• 100 double unders

• 40 toes to bar

• 100 double unders

• 30 bar muscle-ups

SCORING & MOVEMENT STANDARDS

• There is a 10 minute cap for this workout.

• The workout involves 1 male and 1 female athlete. The other 2 athletes will complete workout 22.4.

• If the team fails to finish before the cap, there is a 1 second penalty for each remaining rep. For example, if the team has completed 20 of the last 30 bar muscle-ups at 10:00 then their score would be 10:10.

• DOUBLE UNDERS: Rope MUST pass under the feet twice per jump to count.

• PULL-UP: This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are all permitted. At the bottom of the rep, the arms MUST be fully extended. At the top of the rep, the chin MUST break the horizontal plane of the bar.

• TOES TO BAR: The rep begins with both feet behind the vertical plane of the pull-up bar and ends with both feet making contact with the pull-up bar simultaneously. 

• BAR MUSCLE-UP: At the bottom of the rep, the arms MUST be fully extended. At the top of the rep, the athlete MUST lock out elbows whilst above the pull up bar.

FOR TIME

As a male/female pair:

• 150 single unders

• 50 kettlebell goblet squats (24/16kg)

• 150 single unders

• 75 kettlebell swings (24/16kg)

• 150 single unders

• 100 hanging knee raises

SCORING & MOVEMENT STANDARDS

• There is a 10 minute cap for this workout.

• The workout involves 1 male and 1 female athlete. The other 2 athletes will complete workout 22.4.

• If the team fails to finish before the cap, there is a 1 second penalty for each remaining rep. For example, if the team has completed 80 of the last 100 hanging knee raises at 10:00 then their score would be 10:20.

• SINGLE UNDERS: Rope MUST pass under the feet once per jump to count.

• KETTLEBELL GOBLET SQUAT: Athlete MUST be held the kettlebell with both hands against their chest. The rep begins with the athlete standing tall, then squatting down to a depth below parallel without the kettlebell moving from their chest. The rep finishes with the athlete standing tall with full knee and hip extension, kettlebell still against their chest.

• KETTLEBELL SWINGS: Athlete MUST keep both hands on the kettlebell. The rep begins with the kettlebell going between the athlete's legs, and finishes at shoulder height or above with both arms fully extended. 

• HANGING KNEE RAISES: At the bottom of the rep, athlete MUST fully extend their arms with their feet behind the vertical plane of pull-up bar. At the top of the rep, both knee MUST break the horizontal plane of the hip.

FOR TIME

As a male/female pair, establish a 1RM complex:

• Clean

• Hang clean

• Clean

• Hang clean

Female athlete works in 0-5 minute window, male athlete works in 5-10 minute window.

SCORING & MOVEMENT STANDARDS

• There is a 10 minute cap for this workout.

• The workout involves 1 male and 1 female athlete. The other 2 athletes will complete workout 22.3.

• Score is a combined KG total of the best lifts of both athletes.

• This is a complex, and all lifts MUST be completed as a single rep. Dropping and/or re-ripping of the barbell on the floor will result in a failed rep.

• CLEAN: Power or squat is permitted. The barbell MUST start on the floor and move in a single, continuous motion. The rep ends with the bar on the athletes shoulders, with elbows in front of the bar and the athlete standing tall with full knee and hip extension. 

• HANG CLEAN: Power or squat is permitted. The barbell MUST be above the knees before the lift. The rep ends with the bar on the athletes shoulders, with elbows in front of the bar and the athlete standing tall with full knee and hip extension. 

FOR TIME

• 6500m RowErg

• 6500m SkiErg

SCORING & MOVEMENT STANDARDS

• There is a 25 minute cap for this workout.

• This workout involves all 4 athletes.

• If the team fails to finish before the cap, there is a 1 second penalty for every 10 metres remaining on each machine. For example, if the team finishes the RowErg distance but has 500 metres remaining on the SkiErg at 25:00 then their score would be 25:50.

• Both the SkiErg and RowErg can be operated simultaneously.

• Athletes can switch machines as and when they wish.