WORKOUT DESCRIPTION

In your pair, athlete 1 completes part 1, upon completion they tag in athlete 2 & they complete part 1.

They then tag athlete 1 back in & they complete part 2, athlete 1 then tags athlete 2 back in & they complete part 2.

And so on until all 5 sections are completed by both athletes.

Tagging in should be done via ‘Hi 5’ hand palm to palm hit.

PART 1

15 Assault Bike cals

Run

PART 2

20 Assault Bike cals

Run

PART 3

25 Assault Bike cals

Run

PART 4

20 Assault Bike cals

Run

PART 5

15 Assault Bike cals

Run

Score is the total time taken to complete.

WORKOUT DESCRIPTION

EMOM for a maximum of 6 rounds

MIN 1 - Qualifying round - Kettlebell/Goblet squats for required reps 

MIN 2 - Scoring round - Max Bike Erg Cals

MIN 3 - Rest

• Each round you have a ‘qualifying’ target of reps to achieve within the minute. 
• You must work through the required kettlebell/goblet squats for that minute, partitioned anyway you choose but you both MUST complete some squats.

• If you complete the ‘qualifying’ reps for that round then you have earned yourselves the opportunity to participate in the next minute and make a score on the bike cals. 
• As per the squats, you both MUST ride and complete some bike cals

• Total bike cals over the rounds you complete will be your score. 
• If you fail to make the qualifying reps then you will be eliminated and your score from the previous rounds will be your total

Qualifying Reps of kettlebell/goblet squat per round:

Round 1 - 24 reps

Round 2 - 28 reps

Round 3 - 32 reps

Round 4 - 36 reps

Round 5 - 40 reps

Round 6 - 44 reps

Female Pairs: KB weight - 12kg (blue)

Score is total bike cals achieved.

WORKOUT DESCRIPTION

Complete MAX METER ROW as a pair in a 4 min window.

Athletes MUST change over at the 2 minute mark.

Followed by 1 minute rest before commencing Part 2.

Mins 0 - 4 PART 1 - max meters row

Min 4 - 5 rest

Mins 5 - 20 PART 2 - as a pair work through wall ball & row movements

Scoring

PART 1 for meters

Scores will be taken separately and NOT combined.

WORKOUT DESCRIPTION

Minutes 5 - 20

As a pair work through the following WALL BALL & ROW movements. Using a 7kg ball throwing to the lower orange line (9ft) for the wall balls.

45 wall balls

800 meter row

45 wall balls

400 meter row

45 wall balls

800 meter row

Scoring

PART 2 for time

Scores will be taken separately and NOT combined.

To be revealed during Saturdays competition

WORKOUT DESCRIPTION

20 minute time cap for a 2 part workout.

Part A - 5 MIN MAX THRUSTERS - using one 20kg bar, both athletes must agree on a weight for the Barbell Thruster movement.

Before 5 min warm up time ends, this weight MUST be confirmed with the judge.

Complete 5 mins max thrusters between the pair. 

2 minute rest.

Followed by Part B - SKI & BURPEE OVER BOX movement ladder.

If time is capped, remaining reps left convert to time. Eg: 10 reps left = 10 seconds added.

Mins 0 - 5 Warm up & determine thruster weight

Mins 5 - 10 PART A - Max thrusters

Mins 10 - 12 Rest

Mins 12 - 20 As a pair work through PART B - Ski & Burpee over Box

PART B

10 cal Ski

10 Burpee Over Box (20”)

15 cal Ski

15 Burpee Over Box (20”)

20 cal Ski

20 Burpee Over Box (20”)

Scoring

PART A Weight used for thrusters * reps achieved in 5 minutes

Minus PART B time taken to complete (seconds) * 5

Eg: for a mixed pair

PART A Thruster weight 40kg  Achieve 72 reps PART A score = 2880

PART B Time taken to complete = 6min 24sec = 384 seconds * 5 PART B score = 1920

FINAL SCORE

Part A - Part B

2880 - 1920 = 960

Eg: for a female pair

PART A Thruster weight 25kg  Achieve 65 reps PART A score = 1625

PART B Time taken to complete = time capped with 17 burpee over box left

= 8min + 17 remaining reps = 480secs + 17 = 497 seconds * 5 PART B score = 2485

FINAL SCORE

Part A - Part B

1625 - 2485 = -860