360Games

Workout 1 -K2

1x KB Power clean

3x KB Front squat

6x KB Deadlift

9x Hand release Push-up

Goal - The goal of workout 1 is to achieve as many reps as your team can over the 2x 3min rounds.

Format - Max reps - 3min round | 1min break | 3min round

Both people are going at the same time but working independently. The total reps achieved over the 2x 3min rounds for each person will be added together and recorded as the teams combined total.

Weight - K2

Female - 16kg KB

Male - 24kg KB

Rules

You can't touch the KB until the 3,2,1 go has been called.
You must follow the movement standards for each exercise for the rep to be counted.
Your last fully completed rep before times up will be counted.
No arguing with the judge. We are all volunteers and giving up our time for the event.
Have fun and enjoy the moment.
 

Movement standards

KB Power clean - From the floor to the shoulders and standing upright with knees and hips locked out

KB Goblet squat - Starting from a knee and hip locked out position with the KB on the chest, squatting down until the hips go below the knee, then standing back up to the starting position.

KB Deadlift - Starting from the floor, then standing up so the knees and hips are locked out and the shoulders are behind the KB.

Hand release push-ups - Starting a high plank position with elbows locked out, lower down to the floor, lifts both hands from the floor, pressing back up to the starting position any way you want.

Workout 2 - K2

Goal - The goal is to complete the 5 rounds as fast as you can. If you don't complete all 5 rounds under 10min, then total rounds plus points will be counted.

Format

5 rounds for time.

You go I go

Descending ladder.

10min cut off time.

Workout 2

Dumbbell Thruster - Reps - 10|8|6|4|2 (each)

Hanging knee tuck - Reps - 10|8|6|4|2 (each)

Rower - 200m (shared)

Weight

K2

Female - 2x 7.5kg dumbbells

Male - 2x 12.5kg dumbbells

Rules

1 rep OR 1 metre = 1 point.
1 person working at a time.
You can't touch the dumbbells until the 3,2,1 go has been called.
The rower can be split up however you want. Both people have to do at least 1 metre.
You must alternate each time. 1 person can't go twice in a row. Eg, Person 1 can't get off the rower and go straight in Thrusters.
The team must follow the order of the workout.
Both people must complete ALL their reps before moving onto the next exercise. Eg Person 1 does their 10 thrusters, person 2 does their 10 thrusters, person 1 does their 10 hanging knee tucks, person 2 does their 10 hanging knee tucks, person 1 does their row, person 2 does their row, then repeat for the round of 8, 6, 4, and 2.
You must reset the rower on each round.
No arguing with the judges. We are all volunteers and giving up our time for the event.
Have fun and enjoy the moment.
 

Movement standards

Dumbbell Thruster - Starting with the dumbbells on the floor, clean the weight to the shoulders to begin the thruster. With the dumbbells on top of the shoulders squat down until hips are below the knees, then stand back up and push the dumbbells overhead until the elbows are locked out and hands are over the shoulders, knees and hips also locked out.

Hanging knee tucks - Hanging from a bar, lift your knees up until they are higher than your hips. At the bottom of the movement your legs must be straight and feet under your hips.

Rower - Rower computer must be reset each time. 

Workout 3 - K2

Goal - The goal is to complete the  2 rounds as fast as you can. If you don't complete all 2 rounds under 10min, then total rounds plus points will be counted.

Format

2 part workout

Part 1 - There are points for the highest Air Dyne calories

Part 2 - There are points for the fast time to complete the full workout

2 rounds for time.

You go I go

10min cut off time.

Workout 3 - K2

Buy-in - 1min Air Dyne

Immediately go into

2 rounds

5x Devils press (each)

15m Sled rope pull + 15m sled push (each)

30cals Air Dyne (Shared)

Weight K2

Devils press weight

Female - 2x 7.5kg dumbbells

Male - 2x 12.5kg dumbbells

Sled weight

Female - 20kg

Male - 40kg

Rules

Once the 1 minute Air Dyne buy-in has been completed you can immediately start the 2 rounds.
The team must follow the order of the workout.
Only 1 person going at a time.
You must alternate each time, same as workout 2.
Both people must complete each exercise before moving onto the next.
You can share the Air Dyne cals however you want, but each person must do at least 1 cal.
Sled must completely cross the line on the rope pull and the push.
No arguing with the judges. We are all volunteers and giving up our time for the event.
Have fun and enjoy the moment.
 

Movement standards

Devils press -

Holding onto the weights your chest must touch the ground. The weights must finish up over head with elbows locked out and hands over shoulders.

Sled rope pull + sled push

Without moving your feet, pull the sled towards you until the sled has crossed the line. Push the sled back to the start making sure to cross the line.

Air Dyne

You must reset the computer each round.

Workout 1 - Everest

1x Power clean

3x Front squats

6x Deadlifts

9x Hand release push-ups

Goal - The goal of workout 1 is to achieve as many reps as your team can over the 2x 3min rounds.

Format - Max reps - 3min round | 1min break | 3min round

Both people are going at the same time but working independently. The total reps achieved over the 2x 3min rounds for each person will be added together and recorded as the teams combined total.

Weight - Everest

Female - 40kg Barbell

Male - 60kg Barbell

Rules

You can't touch the barbell until the 3,2,1 go has been called.
You must follow the movement standards for each exercise for the rep to be counted.
Your last fully completed rep before times up will be counted.
No arguing with the judge. We are all volunteers and giving up our time for the event.
Have fun and enjoy the moment.
 

Movement standards

Power clean - From the floor to the shoulders and standing upright with knees and hips locked out before starting the front squats.

Front squat - Starting from a knee and hip locked out position with the barbell in the front rack, squatting down until the hips go below the knees, then standing back up to the starting position.

Deadlift - Starting from the floor, then standing up so the knees and hips are locked out and the shoulders are behind the bar.

Hand release push-ups - Starting in a high plank position with elbows locked out, lower down to the floor, lifts both hands from the floor, press yourself back up to the starting position any way you want.

Workout 2 Everest

Goal - The goal is to complete the 5 rounds as fast as you can. If you don't complete all 5 rounds under 10min, then total rounds plus points will be counted.

Format

5 rounds for time.

You go I go

Descending ladder.

10min cut off time.

Workout 2 - Everest

Barbell Thruster - Reps - 10|8|6|4|2 (each)

Toes to bar - Reps - 10|8|6|4|2 (each)

Rower - 300m (shared)

Weight Everest

Female - 33kg Barbell

Male - 50kg Barbell

Rules

1 rep OR 1 metre = 1 point.
1 person working at a time.
You can't touch the barbell until the 3,2,1 go has been called.
The rower can be split up however you want. Both people have to do at least 1 metre.
You must alternate each time. 1 person can't go twice in a row. Eg, Person 1 can't get off the rower and go straight in Thrusters.
The team must follow the order of the workout.
Both people must complete ALL their reps before moving onto the next exercise. Eg Person 1 does their 10 thrusters, person 2 does their 10 thrusters, person 1 does their 10 toes to bar, person 2 does their 10 toes to bar, person 1 does their row, person 2 does their row, then repeat for the round of 8, 6, 4, and 2.
You must reset the rower on each round.
No arguing with the judges. We are all volunteers and giving up our time for the event.
Have fun and enjoy the moment.
 

Movement standards

Barbell Thruster - Starting with the bar on the floor, clean the weight to the shoulders to begin the thruster. With the bar in the front rack position squat down until hips are below the knees, then stand back up and push the bar overhead until the elbows are locked out and hands are over the shoulders, knees and hips also locked out.

Toes to bar - Hanging from a bar, kick your feet to the bar, both feet much touch the bar. At the bottom the feet must go behind the hips.

Rower - Rower computer must be reset each time.

Workout 3 - Everest

Goal - The goal is to complete the  2 rounds as fast as you can. If you don't complete all 2 rounds under 10min, then total rounds plus points will be counted.

Format

2 part workout

Part 1 - There are points for the highest Air Dyne calories

Part 2 - There are points for the fast time to complete the full workout

2 rounds for time.

You go I go

10min cut off time.

Workout 3 - Everest

Buy-in - 1min Air Dyne

Immediately go into

2 rounds

5x Devils press (each)

15m Sled rope pull + 15m sled push (each)

40cals Air Dyne (Shared)

Weight Everest

Devils press weight

Female - 2x 12.5kg dumbbells

Male - 2x 20kg dumbbells

Sled weight

Female - 40kg

Male - 60kg

Rules

Once the 1 minute Air Dyne buy-in has been completed you can immediately start the 2 rounds.
The team must follow the order of the workout.
Only 1 person going at a time.
You must alternate each time, same as workout 2.
Both people must complete each exercise before moving onto the next.
You can share the Air Dyne cals however you want, but each person must do at least 1 cal.
Sled must completely cross the line on the rope pull and the push.
No arguing with the judges. We are all volunteers and giving up our time for the event.
Have fun and enjoy the moment.
 

Movement standards

Devils press -

Holding onto the weights your chest must touch the ground. The weights must finish up over head with elbows locked out and hands over shoulders.

Sled rope pull + sled push

Without moving your feet, pull the sled towards you until the sled has crossed the line. Push the sled back to the start making sure to cross the line.

Air Dyne

You must reset the computer each round.