CRUISE CONTROL

27 min Time Cap

2 Rounds of;

• 1.5K Row + 3K Bike erg (Simultaneously)
• 800m Run (3 laps of the field)

*Teams may drop 2 athletes from the row and bike to start the 800m run when there is 500m and 1000m left to complete respectively. All athletes must run on both rounds .

When all athletes are back from the second 800m run then;

• 1.5K Row

*Each athlete rows 300m before running to the finish line.

SCORE = FOR TIME

EVOLVE ARENA

14 min workout

10 laps of Single File team relay lengths carrying 20kg Sand ball.

Into

1000m Row (200m / athlete)

Into

9 Synchro running lengths (all 5 athletes)

Into

Max Distance Ski*

SCORE 1 = TIME UP UNTIL 9 SYNCHRO RUNNING LENGTHS COMPLETE

SCORE 2 = DISTANCE ON SKI ERG

THIS PAGE RELATES TO SCORE 2 FOR THE EVOLVE WORKOUT

Please See EVOLVE 1 for full workout + watch the video for clarification

Max Distance Ski*

SCORE 2 = DISTANCE ON SKI ERG

FARM FITNESS ARENA

14min AMRAP

30 cal Assault Bike per team

Pick up worm (100kg) and carry to ZONE 1

10 Team tyre flips (ZONE 1)

CARRY WORM TO ZONE 2

20 Sandbag over wall 25KG

CARRY WORM TO ZONE 3

30 Synchro Worm Squats (4 athletes)

CARRY WORM TO ZONE 4

40 Synchro burpees over worm (4 athletes)

CARRY WORM TO ZONE 5

50 Synchro SA DB Snatch 12.5kg (2 athletes)

SCORE = TOTAL REPS

FINAL

Single File one athlete working at a time

• 3 athletes perform 10 squat cleans + 5 STOH at 35kg
• 2 athletes perform 10 squat cleans + 5 STOH at 45kg

As soon as the first athlete has finished their STOH they begin the following. All athletes must complete these three movements following their STOH.

• 12 Cal ski
• 9 Burpee fence box jump overs
• 6 Single arm alternating devils press 17.5kg

Following completion of the 6 DP athletes must complete 100 partner wall balls 6kg as a team. Teams divide however they wish, two athletes working at a time.

4 athletes will then pick up the worm and lunge 20 meters + 1 athlete will bag carry 50kg

At the 20m mark teams will perform 20 worm cleans, 50kg bag must remain off ground.

1K Team row teams divide as they wish.

Heavy sled push to rig

5 Legless rope climbs

Bag over shoulder throw from rig to start line 20kg

10 Synchro team burpees

Waterfall style one athlete at a time sprints length of arena and back to start/finish line.

Clock stops when final athlete crosses the start/finish line.

FLAT LINE

AMRAP - DB Reps

0-4 Min - 30 Cal ski buy in + AMRAP synchro alternating dumbbell snatch 17.5kg/Cal ski.

4-5 Min - Rest/reset.

5-9 Min - 30 Cal ski buy in + AMRAP synchro alternating dumbbell hang squat clean 17.5kg/Cal ski.

9-10 Min Rest/reset.

10-14 Min - 30 Cal ski buy in + AMRAP synchro single arm dumbbell thruster 17.5kg/Cal ski.

SCORE 1 = TOTAL DUMBBELL REPS

THIS PAGE RELATES TO SCORE 2 FOR THE FLAT LINE WORKOUT

Please See FLAT LINE 1 for full workout + watch the video for clarification

SCORE 2 = TOTAL SKI CALS

JACK & JILL

14 min Time Cap

10 Cal Assault Bike

8 Burpee Box Jump Overs 20"

4 Dball to shoulder 40kg

30 Sled push/pull lengths (20 meters)

Every 10 sled lengths, whole team 10 synchro down ups.

4 Dball to shoulder

8 Burpee Box Jump Overs

10 Cal Assault Bike

SCORE = FOR TIME

LIFT FAST

5 min AMRAP

0 - 14 Min - Lift Heavy

14 - 15 Min - Rest

15 - 20 Min - Max 20 meter sandbag carry lengths - 50kg

SCORE = NUMBER OF LENGTHS COMPLETED

LIFT HEAVY

14 min Time Cap

0 - 14 Min - 1RM GTOH (Ground to Overhead)

14-15 Min - Athletes rest

15 - 20 Min - Lift Fast

LIFT HEAVY SCORE = TOTAL WEIGHT OF EACH ATHLETES HEAVIEST GTOH LIFT

TALISMAN ARENA

14 min workout

11 rounds of Synchro T Complex (2 Athletes)

25kg Barbell

12 deadlifts

8 Front Squats

4 STOH 

Then 2 prisoner lunge laps (All 5 athletes)

Then max cals on Assault bike and max points on Dumbbell GTOH ladder

15kg - 3 reps = 1 point

20kg 2 reps = 2 points

25kg - 1 rep = 3 points 

SCORE 1 = TIME TAKEN TO FINISH THE T COMPLEX

SCORE 2 = ASSAULT BIKE CALS + GTOH POINTS

THIS PAGE RELATES TO SCORE 2 FOR THE TALISMAN WORKOUT

Please See TALISMAN 1 + watch the video for clarification

Max cals on Assault bike and max points on Dumbbell GTOH ladder

15kg - 3 reps = 1 point

20kg 2 reps = 2 points

25kg - 1 rep = 3 points 

SCORE 2 = ASSAULT BIKE CALS + GTOH POINTS

TURF GAMES ARENA

14 min Time Cap

20 Box jump overs as a pair 20"

15 Synchro Russian KBS 16kg

5 Synchro Down ups

30 Sled push lengths (20 meters)

Every 10 sled lengths, whole team 10 synchro down ups.

*5 Synchro Down ups

15 Synchro Russian KBS 16kg

20 Box jump overs as a pair 20"

*4 athletes go in pairs through the 3 movements, 1 athlete goes alone.

SCORE = FOR TIME

WORK HORSE

14 min AMRAP

2 - 4 - 6 - 8 - 10......etc etc Worm Thrusters - 100kg

Between each round of thrusters, 2 athletes must complete 10 partner wallballs 6kg.

At some point before the 14 min time cap teams must complete 15 rope climbs. The team decides when but it must be at the end of a full round after the wallballs.

SCORE = TOTAL REPS OF WORM THRUSTERS + WALL BALLS COMPLETED