The Workout

Team 400M Run

Into…

400 M Track Barrow Carry (alternate working athlete as preferred)

Into…

50M Barrow Push (as sled)

Scoring

The score is for time, or CAP + reps remaining.

The Workout

Compete

3 Rounds For Time: 

15 Devils Press 2 x 22.5/15 KG

15M OHL

15 DB Snatch 2 x 22.5/15 KG

15M OHL

15M HSW (another athlete can complete this if the working athlete is unable to do so, but they must tell the judge before they start - if an athlete is completing the HSW for a team mate they will need to complete 10 DB thrusters before they can begin the HSW)

15M Sprint (to tag in next athlete)

Throwdown

3 Rounds For Time: 

15 Devils Press 1 x 22.5/15 KG

15M OHL

15 DB Snatch 1 x 22.5/15 KG

15M OHL

15M Wheelbarrow (spare athlete will go out with team member to hold the working athletes legs)

15M Sprint (to tag in next athlete)

Movement Standards

Devils Press: Athletes will start each rep with the dumbbells on the ground. Then, with the athletes hands on the dumbbells, they'll perform a burpee with the chest making contact with the floor between the dumbbells (not on top of them). From here the athlete will get to their feet whilst keeping their hands on the dumbbells. Next the athlete will snatch or swing both dumbbells from the floor simultaneously, and finish with both arms locked out overhead - with hips, knees, shoulders and arms at full extension. 
Note: Athletes must move the dumbbells from floor to overhead in one movement, clean and jerk movements will not be allowed. Athletes cannot re-dip the legs during the lift.

SA Devils Press: Athletes will start each rep with the dumbbell on the ground. Then, with the athlete's hand on the dumbbell, they'll perform a burpee with the chest making contact with the floor next to the dumbbell (not on top of them). From here, the athlete will get to their feet, keeping their hand on the dumbbell. Next, the athlete will move the dumbbell from the floor to the overhead position. The move will finish with both arms locked out overhead and hips and knees at full extension. 
Note: Athletes must move the dumbbells from floor to overhead in one movement, clean and jerk movements will not be allowed. Athletes cannot re-dip the legs during the lift.

DB Snatch: Start with the dumbbell/s on the ground and finish with the dumbbell/s directly overhead. At the bottom of the movement both heads of the dumbbell/s must touch the ground. The dumbbell/s must be lifted overhead in one motion. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. At the top, the arm/s, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body. Throwdown: The non-lifting hand and arm may not be in contact with the body during the repetition. 

OHL: The dumbbell/s must be held above the athlete's head at all times with arm/s at full extension. The athlete will begin the rep standing tall with feet together, the athlete will then step forwards into a lunge. The trailing knee must make contact with the ground at the bottom of each lunge. Stopping with both feet together in between steps is not required, but both legs must be fully extended at the top if the athlete chooses to step through. The athlete must alternate which foot leads for each rep. If the athletes fail a rep they do not need to go back to a marker, but should repeat the failed rep from where it began. The final lunge over the line must be completed to the full extension before the dumbbells are lowered. 

HSW: Athletes must kick up with both hands (entire hand, including palm and all fingers) BEHIND the starting line. Stepping over the line or landing with the hands on or over the line is a no rep. If an athlete comes down from their hands then they will be required to kick back up from where they came down. A rep is credited when both hands are fully across the finish line before the feet touch the ground. 

Wheelbarrow: Athlete 1 will hold athlete 2's legs between the kneecaps and the ankles and lift to hip height. Athlete 2 will then walk on their hands whilst athlete 1 follows behind, holding athlete's legs. The athlete performing the wheelbarrow (walking on hands) must be the athlete that has just completed the DB work.

Flow & Scoring

The score is for time or CAP + reps completed. 

For compete an athlete can perform the HSW on behalf of someone else but if they do they must also complete their own HSW portion.

The Workout

Compete

P1 & P2: 

10M Worm Lunge 

21 Synchro Burpees Over The Worm

21 Worm Thrusters

10M Worm Lunge

P2 & P3: 

10M Worm Lunge 

15 Synchro Burpees Over The Worm

15 Worm Thrusters

10M Worm Lunge

P1 & P3:

10M Worm Lunge 

9 Synchro Burpees Over The Worm

9 Worm Thrusters

10M Worm Lunge

Whilst the pair work through the movements the other athlete is building max cals on the bike.

Throwdown

P1 & P2: 

10M Worm Lunge 

18 Synchro Burpees Over The Worm

18 Worm Squats

10M Worm Lunge

P2 & P3: 

10M Worm Lunge 

13 Synchro Burpees Over The Worm

13 Worm Squats

10M Worm Lunge

P1 & P3:

10M Worm Lunge 

8 Synchro Burpees Over The Worm

8 Worm Squats

10M Worm Lunge

Whilst the pair work through the movements the third athlete is building max cals on the bike.

Movement Standards

Worm Lunge: Athletes must alternate legs for each lunge, athletes can step through the lunge or bring the feet together at the top of the lunge. If the worm is dropped, athletes will start their rep again from when the worm was dropped. There will be a start/finish box where the worm should be dropped at either end, if the worm is not in the box they cannot start the work/swap team mates.

Synchro Burpees Over the Worm: The burpees are to be performed laterally. The athletes can jump or step back to lie on the ground. The chest and thighs must touch the ground at the bottom. From this position, the athlete can step or jump to their feet. The athlete must use a two-footed jump to jump over the worm and not step/hop. The athlete does not need to land with both feet at the same time. The rep is credited when both athletes have touched the ground on the opposite side of the worm. The synchronised element is when both athletes are on the ground with chest and thighs touching the ground, meaning that both athletes have to be on the ground together in order for the rep to count. Athletes must be on opposite sides of the worm when working.

Worm Thrusters: The worm thruster starts with the worm on the same shoulder for both athletes. The hip crease must clearly pass below the top of the knees in the bottom position. The athletes will then move the worm overhead and onto the opposite shoulder before beginning the next rep.

Flow & Scoring

Once the worm work is complete all athletes can swap in as they choose to achieve max bike cals in the remaining time. 

Score A: For Time (Worm Work) 

Score B: For Reps (Bike Cals)

The Workout

Compete

3 Rounds (YGIG): 

6 D-Ball Cleans 60/40KG

600/500M Row

Into..

3 Rounds (YGIG): 

6 D-Ball Cleans 60/40KG 

400/350M Row

Into...

3 Rounds (YGIG): 

6 D-Ball Cleans 60/40KG 

200M Row

Throwdown

3 Rounds (YGIG): 

6 D-Ball Over Box 60/40KG

500/400M Row

Into..

3 Rounds (YGIG): 

6 D-Ball Over Box 60/40KG 

350/300M Row

Into..

3 Rounds (YGIG): 

6 D-Ball Over Box 60/40KG 

200M Row

Movement Standards

Ball Clean: The d-ball must be picked up off the floor and brought to be held on top of the shoulder before being dropped to begin the next rep. The athlete can choose whether to drop the ball in front or behind them but there must be a clear pause with the d-ball on the shoulder. One hand must be clearly released with the D ball stable before the rep can be counted. 

D-Ball Over Box: For the rep to count the d-ball must be picked up from the ground, pushed over the box, the athlete can walk round the box to begin the next rep. The athlete may throw the d-ball straight over the box if they choose to.

Row: The screen must be reset between each round.

Score

The score is for time, or cap + reps remaining.

The Workout

3 Rounds (YGIG):

12 x 15M Shuttle Runs (at the turn around point athlete to complete 1 down up)

3 Rounds (YGIG):

8 x 15M Shuttle Runs (at the turn around point athlete to complete 1 down up)

3 Rounds (YGIG):

4 x 15M Shuttle Runs (at the turn around point athlete to complete 1 down up)

Movement Standards

Down Ups: The chest and thighs must make contact with the floor at the bottom of the rep.

Shuttle Runs: The athlete must fully cross the line before beginning the down up and then completing the next run/tagging in the next athlete.

Score

The score is for time, or CAP + reps remaining.

The Workout

10 Min Cap for Throwdown

8 Min Cap for Compete

Buy In:

100m Brick Push Along Pool Floor (only 1 athlete underwater at a time - any and all athletes can complete)

(100M = Out and Back)

Into: 

300M Freestyle Swim (200M for Throwdown) - 1 athlete at a time

Non-swimming athletes will work through max rounds of DB DT @ 2 x 22.5/15KG for Compete, and 1 x 22.5/15KG for Throwdown. Teams will have 1 set of DBs and split the work between them. Once the swim is complete, all 3 athletes can split the DT work until the cap.

DB DT:

12 Dumbbell Deadlifts

9 Dumbbell Hang Power Cleans

6 Dumbbell STOH

Movement Standards

DB Deadlift: Athletes will start every rep with both heads of the dumbbell/s touching the floor. The dumbbell/s must be held at the athlete's side/s and not between the legs. The rep is credited when the hips and knees are at full extension and the athlete is stood up straight. In between reps only the top head of each dumbbell needs to touch the floor. If the next rep begins before the athlete is stood to full extension it will not count.

DB Hang Power Clean: The dumbbell/s are taken no lower than the knee and in one movement are brought to be on top of the shoulder/s, showing elbows through at top of rep.

DB STOH: The dumbbell/s are to be moved from the shoulder/s to the overhead position through any kind of jerk or press movement. The athlete must be stood with knees and arm/s at full extension and the dumbbell/s over or slightly behind the midline of the body. If the dumbbell/s are brought down before full extension is achieved the rep will not be credited.

Flow & Scoring

Athletes can only swap in once a full round of DT has been completed.

There is one score for the time the swim is completed in, and another for the total reps completed within the cap.

The Workout -13.5 Min Cap

P1: 1RM Snatch

P2: 1RM Clean & jEKR

P3: 1RM Cllean

Movement Standards

Snatch: The barbell begins on the ground and must be lifted overhead in one motion. Power, squat, muscle and split snatches are all permitted, but in each instance the athlete's feet must be brought back in line. The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the midline of the body with the feet in line.

Clean: The bar must be lifted and received in the front rack position in one motion from the ground. Full extension of the hips and knees must be achieved with the bar in the front rack position, elbows in front of the vertical plane of the bar, and the athlete's feet must be brought back in line for the rep to be credited.

C&J: The barbell begins on the ground and can be either power cleaned or squat cleaned, and the jerk can be Split, Power or Push - but in each instance the athlete's feet must be brought back in line. The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the midline of the body with the feet in line.

Flow & Scoring

The score is the total combined weight from the 3 1 rep max lifts.

Teams will work on a rolling clock, each team gets 15 seconds to lift before the next team attempts their lift. In the first 15 seconds P1 will attempt a snatch, then once all teams P1 has attempted their first snatch it will go back to the start and P2 will have 15 seconds to complete a 1RM clean. After all P2 have attempted a max clean, the timer will go round the teams for P3 to complete a c&J. This will continue through until each team member has attempted a 1RM of their lift 3 times.

Athletes must wait for their judge to give them the thumbs up before they can drop their barbell.

The Workout

Max Ski Cals in a 5 Minute Time Cap

Flow & Score

The score will include tick over cals. 

Once an athlete breaks and comes off the rower they cannot go back on.