ADVENTURE SNOWDONIA

This workout is completed by the whole team working together in an order of their choosing.

On 3, 2, 1 GO the team will have 12 minutes to ski as far as possible. The

monitor will be set for 12:00 counting down. Before using the ski erg each

team member must complete 6/4 fence vaults. The order of team members must remain the same throughout the workout. Only one person may be skiing at any one time. Only one person may be performing fence vaults at any one time.

When 12:00 is over the team movies directly into workout 1b.

After workout 1a is complete each team will split into 3 pairs. Each pair

will complete 2 rounds of worm deadlifts, worm cleans and worm thrusters

before moving to the far end of the lane to release the next pair.

RX teams will perform the rep scheme 15 deadlifts, 10 cleans + 5 thrusters.

Everyday teams will perform the rep scheme 9 deadlifts, 6 cleans + 3

thrusters.

Each team will have two worms - a lighter one and a heavier one.

Each team must have at least one pair, regardless of category, who use the

heavier worm.

This workout is completed by the team split into 3 M/F pairs.

On 3, 2, 1, GO one pair will run a bike track loop. When they return, pair 2

will run, followed by pair 3.

While the running is being completed the pairs that remain in the arena will be working through 40/30/20 synchro DB thrusters and synchro burpees over the fence.

Members of RX teams will use 2 x 22.5/15kg dumbbells for their thrusters.

Members of Everyday teams will use 1 x 22.5/15kg dumbbell for their thrusters.

Both workouts follow exactly the same format but with minor variations

(detailed in Scoring).

On 3, 2, 1 GO the team member(s) will enter the lagoon at the west end and

make their way through the waves to the exit point at the east end. Once they have exited the lagoon they will run around the north side of the lagoon (in front of the hotel) to exit Adventure Parc Snowdonia via a clearly marked course. Once off site, the course will cross the road and proceed up the hill following the pipes to the finish line.

Scoring

3a

Each team will nominate who they think is their fastest member to complete the event against other single representatives. All participants will start together and retain their finishing order once they reach the finish line just past the building at the top of the steps for scoring purposes.

3b

The remaining 5 team members will complete the event as a group with their finish time being determined by when the whole group of 5 arrives together at the finish line just past the building at the top of the steps. Teams will set off on a 2 minute staggered start with start and finish times noted down using www.time.is as reference point for calculation purposes.

Both workouts follow exactly the same format but with minor variations

(detailed in Scoring).

On 3, 2, 1 GO the team member(s) will enter the lagoon at the west end and

make their way through the waves to the exit point at the east end. Once they have exited the lagoon they will run around the north side of the lagoon (in front of the hotel) to exit Adventure Parc Snowdonia via a clearly marked course. Once off site, the course will cross the road and proceed up the hill following the pipes to the finish line.

Scoring

3a

Each team will nominate who they think is their fastest member to complete the event against other single representatives. All participants will start together and retain their finishing order once they reach the finish line just past the building at the top of the steps for scoring purposes.

3b

The remaining 5 team members will complete the event as a group with their finish time being determined by when the whole group of 5 arrives together at the finish line just past the building at the top of the steps. Teams will set off on a 2 minute staggered start with start and finish times noted down using www.time.is as reference point for calculation purposes.

On 3, 2, 1 GO one female team member will go to the centre of the lagoon on a paddleboard. When she returns the whole team can start chipping away at 60 reps of moving the sandbag over the fence. On 2:00 one team member must go to the centre of the lagoon again before the sandbag can be moved. On 4:00 and 6:00 the pattern repeats. The team has intervals of 2/2/2/3 minutes to work in (9 minutes total). On 9:00 the males from the team will complete the same workout.

RX loading = 70/50kg

Everyday loading = 60/40kg

Please note that there is no requirement for the whole team to go into the water, but at least one female and one male from each team must be willing to get wet for the team to be able to complete the workout.

On 3, 2, 1 GO one female team member will go to the centre of the lagoon on a paddleboard. When she returns the whole team can start chipping away at 60 reps of moving the sandbag over the fence. On 2:00 one team member must go to the centre of the lagoon again before the sandbag can be moved. On 4:00 and 6:00 the pattern repeats. The team has intervals of 2/2/2/3 minutes to work in (9 minutes total). On 9:00 the males from the team will complete the same workout.

RX loading = 70/50kg

Everyday loading = 60/40kg

Please note that there is no requirement for the whole team to go into the water, but at least one female and one male from each team must be willing to get wet for the team to be able to complete the workout.

On 3, 2, 1 GO the whole team will split into sub teams of males and females.

Each sub team must complete both the ski distance and the wall balls.

Each team completes one movement before moving over to the other, for example males ski while females wall ball and when both are done they switch over. Once the required distance and number of reps are done the whole team collects two ovobells and runs around the lagoon to the finish line back in their lane.

RX teams, per sub team = 2km ski + 150 wall balls @ 9/6kg to 10/9’

Everyday teams, per sub team = 1600m ski + 120 wall balls @ 9/6kg to 10/9’

On 3, 2, 1 GO one member of the team will start their workout. Once they have completed their reps they will return to their teammates to tag the next person.

In each team, 2 people will complete each version of the workout.

RX teams - all DB work is 2 x 22.5/15kg

2 team members will complete 9 devil’s press + 15 pull ups

2 team members will complete 12 devil’s press + 12 chest to bar pull ups

2 team members will complete 15 devil’s press + 9 bar muscle ups

Everyday teams - all DB work is 1 x 22.5/15kg

2 team members will complete 9 devil’s press + 15 fence vaults

2 team members will complete 12 devil’s press + 12 toes to bar

2 team members will complete 15 devil’s press + 9 pull ups