Core Six

The team must complete the cross county multi terrain trail run as a team! Time stops when all 6 members of the team are back into the designated finishing pen.

- The run route is clearly marked with signs and marshals on the route.

On go: 2 people will perform a shuttle sprint to the end zone and back, each pair will perform 1 shuttle run each. Both feet must cross the line for the end zone and 1 hand must touch the floor for each person. This does not have to be synchro.

When the 3rd pair is back:

The 1st pair will pick up 2 sandbags and carry them to the end zone before sprinting back, each pair will do the same

When the 3rd pair is back:

The 1st pair will perform a shuttle sprint but going up and over the beam on the way out and the way back. 1 person can have help but the other must go over on their own.

When all 3 pairs are back:

The team will perform 25 Squats with the worm. When complete they will walk under the beam with the worm, and perform another 25 squats before dropping the worm and running to the end zone.

The workout will then be repeated going back in the opposite direction. The workout is complete when the full team is back in the starting end zone.

Scoring - This event will be scored as total time or total reps completed within the time cap. 14 minute time cap.

2 Sets (12 min cap)

10 Worm Thrusters alternating shoulders

10 Worm ground to overhead alternating sides

10 Worm shoulder to overhead alternating shoulders.

Team lunge walk the worm full length of the lane into the end zone

Team then leaves the worm and makes their way back down the lane - the full team must go up and over the beam, help can be used by the team for everyone except the last person who must go over with no help.

When the full team is in the end zone they can run back to the worm going back over the beam and repeat this for 2 rounds.

Scoring - for time or Total reps completed in 12 minutes. 

On go, Teams will run from the endzone to the worm and the full team performs 5 Sync burpees over the worm.

2 members of the team will run under the beam and AMRAP syncro Sandbag to shoulder in the remaining time for the rest of the minute. When the minute is up they will run back and the full team will perform another 5 sync burpees over the worm before the second pair will run out and perform sync Sandbag clean to shoulder.

Pair 1 - 20kg & 30kg

Pair 2 - 40kg & 50kg

Pair 3 - 60kg & 70kg

Each pair will complete 3 sets of sandbag cleans.

The full team will complete all of the burpees over worm. Scoring

- Score will be the total amount of reps completed on the sandbag cleans. 

AMRAP 4 Minutes Each lane has 6 sandbags

- 20,30,40,50,60,70 As a full team, sandbags must be moved from one end zone to the other and back as many times as possible.

Scoring

- Each Bag into the end zone will score 1 Point.