THE MIGHTIEST 2024

4 Rounds for Time

30m Yoke Carry

30m Sandbag Carry

10 Sandbag Over the Yoke

At the sound of GO, The Yoke must be carried 30m, once the front of the Yoke passes the 30m mark.  1 athlete can carry it the full distance or it can be shared between both athletes.

Then the Sandbag will be picked up and be carried 30m. Once again this can be performed by 1 athlete or shared between 2.

When the athlete carrying the sandbag reaches the yoke, they can throw the sandbag over the yoke for the first rep of SANDBAG OVER THE YOKE. 

From there each rep needs to have the sandbag fall to the ground and be cleaned and thrown over the yoke to count.

Once 10 reps of the Sandbag over the yoke have been completed, move the sandbag behind the marker and then the Yoke can be picked up and round 2 can start.

***The Sandbag can not be carried at the same time as the Yoke

***The Sandbag and Yoke can be shared anyway between Pairs

***Both athletes do not need to move with the Yoke or Sandbag - Strategise :)

***Sandbag over the Yoke is 5 reps each - one for one

Beginners: Yoke:120/80kgs Sandbag:100/70lb

Intermediate: Yoke:140/100kgs Sandbag:100/70lbs

3 ROUNDS - For Time

400m Run

12 Pull ups* /C2B

24 Monster DB Press

At the sound of GO, both athletes will run 2 loops of the Green Room

Then athletes will make their way to the outside to the rig and complete 12 Pull ups. You can not start the pull ups until both team members are back from the run.

Once the Pull ups have been completed the Pair can move to the Monster DB and start working on the 24 Monster DB Press.  Each rep must start by the DB touching the ground. You can use 2 hands to clean the DB to your shoulder. Before pressing the DB from the Shoulder to overhead you must release the supporting hand.  Athletes will need to show control and full lock out of the Knees, hips, Shoulder and elbow for a complete rep. You must wait for the Judge to signal a good rep before bringing the DB down.

***You can perform all DB Movements on the same arm or share it between both your left and right.

***The Pull ups and Monster DB Press reps can be shared between the Pair anyway necesarry.

***Beginners: If you dont have Pull ups - You can Assist your partner in a pull up.  As long as your arms start fully extended before each rep, and your chin passes the height of the rig - How you get there is up to you and your partner e.g. Lift your partner/push them up/ let them stand on your knee...

***Beginners: Females will be using a Normal sized 20kg DB with a FAT GRIP around the Handle.

***IntermediateL You have Chest 2 Bar (C2B) instead of Pull ups

Beg: 25/20kg Monster DB

Int: 30/25kg Monster DB

4 Rounds for Time

20m Yoke Carry

20m Sandbag Carry

5 Sandbag Over the Yoke

At the sound of GO, The Yoke must be carried 20m, once the front of the Yoke passes the 20m mark.  You will run back to the Startline and retrive the Sandbag.

Then the Sandbag will be picked up and be carried 20m. When the sandbag reaches the yoke, you can throw the sandbag over the yoke for the first rep of SANDBAG OVER THE YOKE. 

From there you will run AROUND to the other side of the yoke (not under or over the yoke) perform the next Sandbag over the Yoke rep, and continue this process until you have completed 5 reps.

Move the sandbag clear of the Yoke and then you can start the next round.

Yoke:170/130kgs Sandbag:150/100lbs

3 ROUNDS - For Time

400m Run

9 Bar Muscle Ups

12 Monster DB Press

At the sound of GO, all athletes will run 2 loops of the Green Room

Then each athlete will make their way to the outside rig and complete 9 Bar Muscle ups. 

Once the athlete finishes the Muscle ups they can move to the Monster DB and complete 12 Monster DB Press.  Each rep must start by the DB touching the ground. You can use 2 hands to clean the DB to your shoulder. Before pressing the DB from the Shoulder to overhead you must release the supporting hand.  Athletes will need to show control and full lock out of the Knees, hips, Shoulder and elbow for a complete rep. You must wait for the Judge to signal a good rep before bringing the DB down.

***You can perform all DB Movements on the same arm or share it between both your left and right.

RX: 35/30kg Monster DB

AS FAST AS POSSIBLE

8 Yoke Over and Unders

6 Sandbag 2 Shoulder 200/150lb

4 Log Press 95/65kg

2 Farmers Deadlifts 100/70kg per hand

CAP: 4 Mins

We will be sending 2 Athletes at a time

At the sound of Go, Athletes will run to the Yoke and perform (smoothly) 8 yoke Over and Unders

Then run 10m to the Sandbag and clean from the ground to Shoulder for 6 reps. You will need to show control with the sandbag on the shoulder and opposite arm clear of the bag. Rep will not count if sitting on the chest more than the shoulder - so make sure this is clear to the Judge.

Then run 10m to the Log and perform the 4 Log Press.  Each rep starts from the ground and must be cleaned before pressing over head. You can strict Press, Push Press, Push Jerk, Split jerk the log.  For the rep to count you wioll need to bring the feet back in line and show lock out of the knees, hips, shoulders and elbow.

Then run 10m to the Farmers Handles and complete 2 Deadlifts.  How lock out and wait for judges call before dropping the implements.

Then run 10m to the finish line for your time to be recorded.

***Each implement will be placed 10m apart over 50m

*** Over Unders - Slow is Smooth, smooth is Fast

***You will be lifting on Turf making the floor slightly uneven (there will be mats)

***Try your best to control the Log on the way down

***Wait for your Judge to confirm the rep before bringing the implement down

6 Min AMRAP

9 Toes to Bar

6 Log Press 60/40kg

3 Freestanding HSPU

At the Sound of GO, Athletes will complete 9 Toes to bar

Then move to complete 6 Log Press. Each Log Press must be taken from the Ground and Pressed to full lock out of knees, hips, shoulders and elbows. You can Strict Press, Push Press, Push Jerk, Split jerk or Viper.

Next the Athlete will move to the Abmat to complete 3 FREESTANDING HSPU. You will need to show full extendion of arms and legs at the top of movement and control back down to start postion. You can do these unbroken or as singles coming back to feet after each rep.  If you should fall over this will be a NO REP.

This is an AMRAP so you will continue on for 6 minutes for Maximum Reps.

AS FAST AS POSSIBLE

Athlete 1

8 Yoke Over and Unders

6 Sandbag 2 Shoulder (Beg 100/70lb : Int 150/100lb)

4 Log Press (Beg 60/40kg : Int 70/50kg)

2 Farmers Deadlifts (Beg 60/40kg : Int 80/60kg per hand)

TAG YOUR PARTNER

Athlete 2

8 Farmers Deadlifts

6 Log Press

4 Sandbag 2 Shoulder

2 Yoke Over and Unders

CAP: 8 Mins

At the sound of Go, Athlete 1 will run to the Yoke and perform (smoothly) 8 yoke Over and Unders

Then run 10m to the Sandbag and clean from the ground to Shoulder for 6 reps. You will need to show control with the sandbag on the shoulder and opposite arm clear of the bag. Rep will not count if sitting on the chest more than the shoulder - so make sure this is clear to the Judge.

Then run 10m to the Log and perform the 4 Log Press.  Each rep starts from the ground and must be cleaned before pressing over head. You can strict Press, Push Press, Push Jerk, Split jerk the log.  For the rep to count you wioll need to bring the feet back in line and show lock out of the knees, hips, shoulders and elbow.

Then run 10m to the Farmers Handles and complete 2 Deadlifts.  How lock out and wait for judges call before dropping the implements.

Then run 10m to tag your Partner and they will then hit the workout in reverse but with an opposite rep scheme.

Once Athlete 2 completes the 2 Yoke Over Unders they will run the last 10m to stop the clock.

***Each implement will be placed 10m apart over 50m

*** Over Unders - Slow is Smooth, smooth is Fast

***You will be lifting on Turf making the floor slightly uneven (there will be mats)

***Try your best to control the Log on the way down

***Wait for your Judge to confirm the rep before bringing the implement down

6 Min AMRAP - BEGINNERS

6 Knee Tucks 

6 Synchro Burpees

6 Log Press 60/40kg

6 Synchro HR Push Ups

6 Min AMRAP - INTERMEDIATE

6 Toes to Bar

6 Synchro Burpees

6 Log Press

3 Freestanding Headstands

At the Sound of GO, complete 6 Knee Tucks (Beginner) /Toes 2 Bar (Intermediate) between your Pair. 

Next move to 6 Synchro Burpees.  Chest must touch the ground at the same time, both athletes must jump at the end of the burpee but the jump does not need to be synchro.

Then Complete 6 Log Press between your Pair. Each Log Press must be taken from the Ground and Pressed to full lock out of knees, hips, shoulders and elbows. You can Strict Press, Push Press, Push Jerk, Split jerk or Viper.

Next BEGINNERS will perform 6 Synchro Hand Release Push ups. Sychro the chest at the ground and lock out at the Top. Athletes must be on your toes at the top of the rep. Worming the rep will be allowed in Beginners.

INTERMEDIATE: You will move to the Ab Mat and perform 3 Frog to Headstand Positions.  These can be performed by 1 Athlete or shared as needed.  You must show control on the way up. The judge will confirm the rep and then you may come straight down to the start position.

This is an AMRAP so you will continue on for 6 minutes for Maximum Reps.