Complete as many reps as possible in 13 minutes of:

Partner 1: 18/14 Calorie Ski Erg 

Partner 2: 18/14 Calorie Bike Erg 

Into

3 rounds, shared

8m HS Walk 

8m Dual KB Farmers Walking Lunge @32/24kg 

*HS Walk must always be completed before Lunge.

Men: 18 Calorie Ski, 2 x 32kg KB

Women: 14 Calorie Ski, 2 x 24kg KB

Workout Description:

This event begins with the athletes behind the start line facing the ergs on the far side of the floor. After ”3,2,1,... go” the athletes run to the ergs and start working through the prescribed calories. One athlete on each erg, working at the same time. Once both erg monitors display the prescribed calories, the athletes may then move off their erg and onto the next part of the workout. 

One partner will complete an 8m handstand walk while the other partner rests. One partner will then perform an 8m Dual KB Farmers Walking Lunge while the other partner rests. The team will continue in this fashion for two more rounds of 8m handstand walk and 8m walking lunges. The partners may share roles however they wish during the workout, as long each 8m length is completed by only one partner. 8m lengths do not have to be unbroken. There is no minimum work requirement. 

Once the team has completed the rounds of handstand walk and lunges, they will return to the ergs to complete the prescribed calories and continue the workout in the same fashion as above until 13min has expired. 

Each partner may decide to go on any erg they wish on any round, as long the prescribed male/female calories are completed.

Every calorie completed by each partner will count towards the team's score. 

The erg monitors must be reset to zero before the start of each round. This is the athletes’ responsibility. The monitor may be reset by the non working athlete. If technical assistance is required, the judges and support staff will assist.

PLEASE NOTE: For male-female teams, you may perform your handstand walk from any end of the floor, as long as the KB lunges are then performed in the same direction afterwards. This is to allow you the freedom to choose whether you want the male or female to lunge, because their KB’s may be at opposite ends. As a safety precaution, there will be a designated area to place your kettlebells at the end of each length in order to avoid interfering with the handstand walk on subsequent rounds. 

Movement Standards:

Ski Erg

• Athletes will use a Concept2 ski erg.
• The monitor on the must be set to zero at the beginning of the Ski.
• The athlete must stay on the ski platform with hands on the handles until the monitor reads appropriate calories.

Bike Erg

• Athletes will use a Concept2 Bike Erg.
• The monitor on the rower must be set to zero at the beginning of the bike.
• The athlete must stay seated on the bike until the monitor reads appropriate calories.

Handstand Walk

• You MUST handstand walk forward.
• When kicking up, your FEET must be BEHIND the line.
• Stepping on or over the line when kicking up constitutes a no rep.
• Each length of the 8m will count as 1 rep.
• Both hands, including palms and fingers, must touch the ground completely clear of the line marking the end of the length before the feet touch the ground.
• If at any time the athlete comes down from their hands before finishing the 8m length, they must restart with their hands behind the line at the end of the last completed section of flooring. The judge will indicate where this line is.
  Athletes are not required to kick down after completing an 8m segment.

Dual KB Farmers Walking Lunge

• Each lunge step begins with a KB in each hand in the hang position, the feet together, and the hips and legs extended.
• The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension.
• The athlete must alternate which foot leads for each rep.
• The rep is credited when the feet are together and the hips and legs are fully extended
• Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top.
• During the walking lunges, the KB’s must be held at the hang
• No portion of the KB may be supported by the legs or torso.
• This position must be maintained for the entire 8m section.
• Athletes may NOT use gymnastics grips during the walking lunges.
• In the event of a no rep for any reason the athlete must restart from behind the line at the end of the last completed 1m segment.

For time:

30 Burpee Box Jump Over (shared anyhow)

30 Sync Dumbbell Hang Snatch 

60 TTB (shared anyhow)

30 Burpee Box Jump Over 

30 Sync Dumbbell Hang Snatch 

60 CTB Pull Ups (shared anyhow)

30 Burpee Box Jump Over (shared anyhow)

Time Cap: 13 minutes

MM teams: 22.5kg DB, 30” box

FF teams: 15kg DB, 24” box

MF teams: 22.5kg DB (M), 15kg DB (F), 24” box

Workout Description:

This event begins with the athletes behind the start line facing the rig on the opposite side of the floor. After ”3,2,1,... go” the athletes run to the far side of the floor where there is a marked area near the rig. One athlete must remain in the marked area, while the other athlete moves to the box to start working through 30 box jump overs. The athletes may switch at any time, and as many times as they wish, as long as the non-working athlete remains in the marked area. Both athletes will then move to the 2 sets of Dumbells and facing each other complete 30 synchro DB hang snatches. Next they move to the rig and complete 60 TTB, the non working athlete remains in the marked area. The athletes may switch at any time, and as many times as they wish, as long as the non-working athlete remains in the marked area. Once the TTB are complete, one athlete then moves to the box and moves the box forward into the next designated area, before commencing the second round of 30 burpee box jump overs. Once the 30 BBJO are complete, athletes then return to the dumbbells and complete another 30 synchro DB hang snatches. They then return to the rig to complete 60 CTB Pull Ups, while the non working athlete remains in the marked area. As with the TTB, the athletes may switch at any time, and as many times as they wish, as long as the non-working athlete remains in the marked area. They then move the box forward once more and complete another 30 burpee box jump overs. After the 30 burpee box jump overs are completed the working athlete crosses the finish line and time is taken. If the athletes complete all of the reps under the time cap, their score will be total time taken to complete the workout. If the athletes reach the time cap before completing all of the reps, their score will be the total number of reps completed.

Movement Standards:

Burpee Box Jump Over

• The burpee box jump-over starts with the athlete facing the box with their chest and thighs touching the ground. The rep is complete when the athlete’s feet land on the floor on the opposite side of the box.
• Athletes may step or jump in and out of the push-up position.
• A two-foot takeoff is always required to get onto the box, and only the athlete’s feet may touch the box.
• After landing on the box, the athlete may jump or step off to the other side.
• There is no requirement to stand at full extension while on top of the box.
• Alternatively, the athlete may jump completely over the box.
• If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot take off.

Chest to Bar Pullups

• The athlete must start each rep with their arms fully extended and their feet off the ground.
• Any style of pull-up or grip is permitted as long as the other requirements are met.
• The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.
  Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.

Synchronised Dumbbell Hang Snatch 

• Anytime the dumbbell is taken from the floor it must first be deadlift up to a standing position with knees and hips extended BEFORE lowering to the hang position. If the db is snatched from the floor this is a no rep.
• After lowering to the hang position the dumbbell must be lifted overhead in one motion.
• Athletes must alternate arms after each repetition or switch hands after any successful rep.
• The non-lifting hand and arm may not be in contact with the body during the repetition.
• In order for the synchronised rep to be awarded, both athletes must have the DB overhead at the same time and be at full extension of the hips, knees and shoulders. There is no requirement to synchronise at the bottom of the rep.
• Partners do not have to be using the same hand relative to one another
  Partners must face each other during the movement

Toes-to-Bar

• Athletes begin by hanging from the pull-up bar with arms extended. 
  The heels must be brought back behind the vertical line of the bar.
• Overhand, underhand, or mixed grips are all permitted.
• The rep is credited when both feet contact the bar between the hands at the same time.
• Any part of the feet may make contact with the bar.
• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.

For time:

Share reps anyhow

20 Snatch (anyhow) 

22 Thrusters 

24 Shoulder to Overhead (STOH)

16 Squat Clean 

Time cap: 7 minutes

Men: 70kg snatch/thruster/STOH 100kg squat clean

Women: 45kg snatch/thruster/STOH 65kg squat clean

*MF Pairs will have 2 barbells

At the 10:00 mark event 4 starts. 

Workout Description:

This event begins with the athletes behind the starting line. After ”3,2,1,... go” the athletes will move towards their bar and complete 20 snatches, roll the bar forward 2m*, complete 22 thrusters, roll bar forward 2m, complete 24 STOH, roll bar forward 2m and add weight to the bar before completing 16 squat cleans. After their last rep, the athletes will then run over the bar to the finish line to complete the workout. The athletes may not receive assistance loading the bar and must use collars, reps may be shared anyhow between the athletes.

*Please note: male-femals pairs will use two separate bars, separated across two areas, and will remain in these allocated areas during the snatches and the thrusters before advancing for the S2OH. 

Athletes must face the finish line at all times. Both athletes must approach the bar facing the same direction. The barbell may not be dumped behind the athlete.

If the athletes complete all of the reps under the time cap, their score will be total time taken to complete the workout. If the athletes reach the time cap before completing all of the reps, their score will be the total number of reps completed.

After the 7 minute cap all athletes will move to the rig arena where event 4 will commence at the 10:00 mark.

Movement Standards

Snatch

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each rep starts with the bar on the ground.
• Power, squat, and split snatches are permitted.
• Hang snatches are NOT permitted.
• Bouncing the bar is NOT permitted.
• The rep is counted when the athlete’s hips, knees, and arms are extended and the bar is overhead.
• The bar must be over the middle of the body, or slightly behind, when viewed from profile.
• If a split snatch is used, the feet must return in line before the bar is lowered.

Thruster

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each set of thrusters begins with the barbell on the ground.
• The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position.
• A full squat clean into the thruster is allowed when the bar is taken from the floor.
• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is directly over, or slightly behind, the middle of their body.
• The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.
• If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition.
• Athletes may NOT receive assistance moving or resetting their barbell.

Shoulder to Overhead (S2OH)

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each set of S2OH begins with the barbell on the ground.
• The rep starts with barbell in front rack position, in contact with the chest and/or shoulders.
• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is directly over, or slightly behind, the middle of their body.
• The athlete may strict press, push press, push jerk, split jerk, or any combination of these movements to get the barbell overhead.
• If a split jerk is used, the feet must return in line before the bar is lowered.

Squat Clean

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each set of squat cleans begins with the barbell on the ground.
• The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position.
• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is in the front rack position with elbows clearly in front of the bar from profile.
• If the athlete power cleans the barbell, they must then pass through a squat for the rep to count

Complete as many reps as possible in 8 minutes of:

Share anyhow

16 Bar muscle ups

18 Calorie Echo Bike

Workout Description:

This event begins with the athletes behind the starting line. After ”3,2,1,... go” the athletes will move towards the rig to complete bar muscle up reps. Non-working athletes stay in the designated area, indicated by a line on the floor, adjacent to the rig. Once BMU reps are complete, the next working athlete may mount the bike. The monitor must show the calorie count at zero. Once the calories are completed the athlete who was just cycling must get off the bike and move the lane marker forward to the next line. Once the lane marker is in position, the team may then commence working through the next round of BMU. One partner may wait under the rig while the other partner is moving the lane marker. 

The Echo bike monitor must be reset to zero after each round. This is the athletes’ responsibility. The monitor may be reset by the non working athlete while the other partner is completing bar muscle up reps. If assistance is required, the judges and support staff will assist. 

Score for the workout is total reps completed at the 8 minute mark. 

Movement Standards:

Bar Muscle Up

• The athlete must begin each rep with a hang below the bar, with arms fully extended and feet off the ground.
• Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted.
• No portion of the foot may rise above the lowest part of the bar during the kip.
• The athlete must pass through some portion of a dip before locking out over the bar.
• Gymnastics grips may be used

Echo Bike

• A Rogue Echo Bike will be used.
• The monitor on the bike must be set to zero at the beginning of the round. 
  The athlete must stay seated on the bike until the monitor reads appropriate calories.

Complete as many reps as possible in 13 minutes of:

Partner 1: 18/14 Calorie Ski Erg 

Partner 2: 18/14 Calorie Bike Erg 

Into

3 rounds, shared

8m HS Walk 

8m Dual KB Farmers Walking Lunge @32/24kg 

*HS Walk must always be completed before Lunge.

Men: 18 Calorie Ski, 2 x 32kg KB

Women: 14 Calorie Ski, 2 x 24kg KB

Workout Description:

This event begins with the athletes behind the start line facing the ergs on the far side of the floor. After ”3,2,1,... go” the athletes run to the ergs and start working through the prescribed calories. One athlete on each erg, working at the same time. Once both erg monitors display the prescribed calories, the athletes may then move off their erg and onto the next part of the workout. 

One partner will complete an 8m handstand walk while the other partner rests. One partner will then perform an 8m Dual KB Farmers Walking Lunge while the other partner rests. The team will continue in this fashion for two more rounds of 8m handstand walk and 8m walking lunges. The partners may share roles however they wish during the workout, as long each 8m length is completed by only one partner. 8m lengths do not have to be unbroken. There is no minimum work requirement. 

Once the team has completed the rounds of handstand walk and lunges, they will return to the ergs to complete the prescribed calories and continue the workout in the same fashion as above until 13min has expired. 

Each partner may decide to go on any erg they wish on any round, as long the prescribed male/female calories are completed.

Every calorie completed by each partner will count towards the team's score. 

The erg monitors must be reset to zero before the start of each round. This is the athletes’ responsibility. The monitor may be reset by the non working athlete. If technical assistance is required, the judges and support staff will assist.

PLEASE NOTE: For male-female teams, you may perform your handstand walk from any end of the floor, as long as the KB lunges are then performed in the same direction afterwards. This is to allow you the freedom to choose whether you want the male or female to lunge, because their KB’s may be at opposite ends. As a safety precaution, there will be a designated area to place your kettlebells at the end of each length in order to avoid interfering with the handstand walk on subsequent rounds. 

Movement Standards:

Ski Erg

• Athletes will use a Concept2 ski erg.
• The monitor on the must be set to zero at the beginning of the Ski.
• The athlete must stay on the ski platform with hands on the handles until the monitor reads appropriate calories.

Bike Erg

• Athletes will use a Concept2 Bike Erg.
• The monitor on the rower must be set to zero at the beginning of the bike.
• The athlete must stay seated on the bike until the monitor reads appropriate calories.

Handstand Walk

• You MUST handstand walk forward.
• When kicking up, your FEET must be BEHIND the line.
• Stepping on or over the line when kicking up constitutes a no rep.
• Each length of the 8m will count as 1 rep.
• Both hands, including palms and fingers, must touch the ground completely clear of the line marking the end of the length before the feet touch the ground.
• If at any time the athlete comes down from their hands before finishing the 8m length, they must restart with their hands behind the line at the end of the last completed section of flooring. The judge will indicate where this line is.
  Athletes are not required to kick down after completing an 8m segment.

Dual KB Farmers Walking Lunge

• Each lunge step begins with a KB in each hand in the hang position, the feet together, and the hips and legs extended.
• The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension.
• The athlete must alternate which foot leads for each rep.
• The rep is credited when the feet are together and the hips and legs are fully extended
• Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top.
• During the walking lunges, the KB’s must be held at the hang
• No portion of the KB may be supported by the legs or torso.
• This position must be maintained for the entire 8m section.
• Athletes may NOT use gymnastics grips during the walking lunges.
• In the event of a no rep for any reason the athlete must restart from behind the line at the end of the last completed 1m segment.

For time:

30 Burpee Box Jump Over (shared anyhow)

30 Sync Dumbbell Hang Snatch 

60 TTB (shared anyhow)

30 Burpee Box Jump Over 

30 Sync Dumbbell Hang Snatch 

60 CTB Pull Ups (shared anyhow)

30 Burpee Box Jump Over (shared anyhow)

Time Cap: 13 minutes

MM teams: 22.5kg DB, 30” box

FF teams: 15kg DB, 24” box

MF teams: 22.5kg DB (M), 15kg DB (F), 24” box

Workout Description:

This event begins with the athletes behind the start line facing the rig on the opposite side of the floor. After ”3,2,1,... go” the athletes run to the far side of the floor where there is a marked area near the rig. One athlete must remain in the marked area, while the other athlete moves to the box to start working through 30 box jump overs. The athletes may switch at any time, and as many times as they wish, as long as the non-working athlete remains in the marked area. Both athletes will then move to the 2 sets of Dumbells and facing each other complete 30 synchro DB hang snatches. Next they move to the rig and complete 60 TTB, the non working athlete remains in the marked area. The athletes may switch at any time, and as many times as they wish, as long as the non-working athlete remains in the marked area. Once the TTB are complete, one athlete then moves to the box and moves the box forward into the next designated area, before commencing the second round of 30 burpee box jump overs. Once the 30 BBJO are complete, athletes then return to the dumbbells and complete another 30 synchro DB hang snatches. They then return to the rig to complete 60 CTB Pull Ups, while the non working athlete remains in the marked area. As with the TTB, the athletes may switch at any time, and as many times as they wish, as long as the non-working athlete remains in the marked area. They then move the box forward once more and complete another 30 burpee box jump overs. After the 30 burpee box jump overs are completed the working athlete crosses the finish line and time is taken. If the athletes complete all of the reps under the time cap, their score will be total time taken to complete the workout. If the athletes reach the time cap before completing all of the reps, their score will be the total number of reps completed.

Movement Standards:

Burpee Box Jump Over

• The burpee box jump-over starts with the athlete facing the box with their chest and thighs touching the ground. The rep is complete when the athlete’s feet land on the floor on the opposite side of the box.
• Athletes may step or jump in and out of the push-up position.
• A two-foot takeoff is always required to get onto the box, and only the athlete’s feet may touch the box.
• After landing on the box, the athlete may jump or step off to the other side.
• There is no requirement to stand at full extension while on top of the box.
• Alternatively, the athlete may jump completely over the box.
• If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot take off.

Chest to Bar Pullups

• The athlete must start each rep with their arms fully extended and their feet off the ground.
• Any style of pull-up or grip is permitted as long as the other requirements are met.
• The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.
  Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.

Synchronised Dumbbell Hang Snatch 

• Anytime the dumbbell is taken from the floor it must first be deadlift up to a standing position with knees and hips extended BEFORE lowering to the hang position. If the db is snatched from the floor this is a no rep.
• After lowering to the hang position the dumbbell must be lifted overhead in one motion.
• Athletes must alternate arms after each repetition or switch hands after any successful rep.
• The non-lifting hand and arm may not be in contact with the body during the repetition.
• In order for the synchronised rep to be awarded, both athletes must have the DB overhead at the same time and be at full extension of the hips, knees and shoulders. There is no requirement to synchronise at the bottom of the rep.
• Partners do not have to be using the same hand relative to one another
  Partners must face each other during the movement

Toes-to-Bar

• Athletes begin by hanging from the pull-up bar with arms extended. 
  The heels must be brought back behind the vertical line of the bar.
• Overhand, underhand, or mixed grips are all permitted.
• The rep is credited when both feet contact the bar between the hands at the same time.
• Any part of the feet may make contact with the bar.
• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.

For time:

Share reps anyhow

20 Snatch (anyhow) 

22 Thrusters 

24 Shoulder to Overhead (STOH)

16 Squat Clean 

Time cap: 7 minutes

Men: 70kg snatch/thruster/STOH 100kg squat clean

Women: 45kg snatch/thruster/STOH 65kg squat clean

*MF Pairs will have 2 barbells

At the 10:00 mark event 4 starts. 

Workout Description:

This event begins with the athletes behind the starting line. After ”3,2,1,... go” the athletes will move towards their bar and complete 20 snatches, roll the bar forward 2m*, complete 22 thrusters, roll bar forward 2m, complete 24 STOH, roll bar forward 2m and add weight to the bar before completing 16 squat cleans. After their last rep, the athletes will then run over the bar to the finish line to complete the workout. The athletes may not receive assistance loading the bar and must use collars, reps may be shared anyhow between the athletes.

*Please note: male-femals pairs will use two separate bars, separated across two areas, and will remain in these allocated areas during the snatches and the thrusters before advancing for the S2OH. 

Athletes must face the finish line at all times. Both athletes must approach the bar facing the same direction. The barbell may not be dumped behind the athlete.

If the athletes complete all of the reps under the time cap, their score will be total time taken to complete the workout. If the athletes reach the time cap before completing all of the reps, their score will be the total number of reps completed.

After the 7 minute cap all athletes will move to the rig arena where event 4 will commence at the 10:00 mark.

Movement Standards

Snatch

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each rep starts with the bar on the ground.
• Power, squat, and split snatches are permitted.
• Hang snatches are NOT permitted.
• Bouncing the bar is NOT permitted.
• The rep is counted when the athlete’s hips, knees, and arms are extended and the bar is overhead.
• The bar must be over the middle of the body, or slightly behind, when viewed from profile.
• If a split snatch is used, the feet must return in line before the bar is lowered.

Thruster

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each set of thrusters begins with the barbell on the ground.
• The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position.
• A full squat clean into the thruster is allowed when the bar is taken from the floor.
• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is directly over, or slightly behind, the middle of their body.
• The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.
• If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition.
• Athletes may NOT receive assistance moving or resetting their barbell.

Shoulder to Overhead (S2OH)

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each set of S2OH begins with the barbell on the ground.
• The rep starts with barbell in front rack position, in contact with the chest and/or shoulders.
• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is directly over, or slightly behind, the middle of their body.
• The athlete may strict press, push press, push jerk, split jerk, or any combination of these movements to get the barbell overhead.
• If a split jerk is used, the feet must return in line before the bar is lowered.

Squat Clean

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each set of squat cleans begins with the barbell on the ground.
• The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position.
• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is in the front rack position with elbows clearly in front of the bar from profile.
• If the athlete power cleans the barbell, they must then pass through a squat for the rep to count

Complete as many reps as possible in 8 minutes of:

Share anyhow

18 Bar muscle ups

21 Calorie Echo Bike

Workout Description:

This event begins with the athletes behind the starting line. After ”3,2,1,... go” the athletes will move towards the rig to complete bar muscle up reps. Non-working athletes stay in the designated area, indicated by a line on the floor, adjacent to the rig. Once BMU reps are complete, the next working athlete may mount the bike. The monitor must show the calorie count at zero. Once the calories are completed the athlete who was just cycling must get off the bike and move the lane marker forward to the next line. Once the lane marker is in position, the team may then commence working through the next round of BMU. One partner may wait under the rig while the other partner is moving the lane marker. 

The Echo bike monitor must be reset to zero after each round. This is the athletes’ responsibility. The monitor may be reset by the non working athlete while the other partner is completing bar muscle up reps. If assistance is required, the judges and support staff will assist. 

Score for the workout is total reps completed at the 8 minute mark. 

Movement Standards:

Bar Muscle Up

• The athlete must begin each rep with a hang below the bar, with arms fully extended and feet off the ground.
• Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted.
• No portion of the foot may rise above the lowest part of the bar during the kip.
• The athlete must pass through some portion of a dip before locking out over the bar.
• Gymnastics grips may be used

Echo Bike

• A Rogue Echo Bike will be used.
• The monitor on the bike must be set to zero at the beginning of the round. 
  The athlete must stay seated on the bike until the monitor reads appropriate calories.

For time:

30 Burpee Box Jump Over (shared anyhow)

30 Sync Dumbbell Hang Snatch 

60 TTB (shared anyhow)

30 Burpee Box Jump Over 

30 Sync Dumbbell Hang Snatch 

60 CTB Pull Ups (shared anyhow)

30 Burpee Box Jump Over (shared anyhow)

Time Cap: 13 minutes

MM teams: 22.5kg DB, 30” box

FF teams: 15kg DB, 24” box

MF teams: 22.5kg DB (M), 15kg DB (F), 24” box

Workout Description:

This event begins with the athletes behind the start line facing the rig on the opposite side of the floor. After ”3,2,1,... go” the athletes run to the far side of the floor where there is a marked area near the rig. One athlete must remain in the marked area, while the other athlete moves to the box to start working through 30 box jump overs. The athletes may switch at any time, and as many times as they wish, as long as the non-working athlete remains in the marked area. Both athletes will then move to the 2 sets of Dumbells and facing each other complete 30 synchro DB hang snatches. Next they move to the rig and complete 60 TTB, the non working athlete remains in the marked area. The athletes may switch at any time, and as many times as they wish, as long as the non-working athlete remains in the marked area. Once the TTB are complete, one athlete then moves to the box and moves the box forward into the next designated area, before commencing the second round of 30 burpee box jump overs. Once the 30 BBJO are complete, athletes then return to the dumbbells and complete another 30 synchro DB hang snatches. They then return to the rig to complete 60 CTB Pull Ups, while the non working athlete remains in the marked area. As with the TTB, the athletes may switch at any time, and as many times as they wish, as long as the non-working athlete remains in the marked area. They then move the box forward once more and complete another 30 burpee box jump overs. After the 30 burpee box jump overs are completed the working athlete crosses the finish line and time is taken. If the athletes complete all of the reps under the time cap, their score will be total time taken to complete the workout. If the athletes reach the time cap before completing all of the reps, their score will be the total number of reps completed.

Movement Standards:

Burpee Box Jump Over

• The burpee box jump-over starts with the athlete facing the box with their chest and thighs touching the ground. The rep is complete when the athlete’s feet land on the floor on the opposite side of the box.
• Athletes may step or jump in and out of the push-up position.
• A two-foot takeoff is always required to get onto the box, and only the athlete’s feet may touch the box.
• After landing on the box, the athlete may jump or step off to the other side.
• There is no requirement to stand at full extension while on top of the box.
• Alternatively, the athlete may jump completely over the box.
• If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot take off.

Chest to Bar Pullups

• The athlete must start each rep with their arms fully extended and their feet off the ground.
• Any style of pull-up or grip is permitted as long as the other requirements are met.
• The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.
  Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.

Synchronised Dumbbell Hang Snatch 

• Anytime the dumbbell is taken from the floor it must first be deadlift up to a standing position with knees and hips extended BEFORE lowering to the hang position. If the db is snatched from the floor this is a no rep.
• After lowering to the hang position the dumbbell must be lifted overhead in one motion.
• Athletes must alternate arms after each repetition or switch hands after any successful rep.
• The non-lifting hand and arm may not be in contact with the body during the repetition.
• In order for the synchronised rep to be awarded, both athletes must have the DB overhead at the same time and be at full extension of the hips, knees and shoulders. There is no requirement to synchronise at the bottom of the rep.
• Partners do not have to be using the same hand relative to one another
  Partners must face each other during the movement

Toes-to-Bar

• Athletes begin by hanging from the pull-up bar with arms extended. 
  The heels must be brought back behind the vertical line of the bar.
• Overhand, underhand, or mixed grips are all permitted.
• The rep is credited when both feet contact the bar between the hands at the same time.
• Any part of the feet may make contact with the bar.
• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.

Complete as many reps as possible in 13 minutes of:

Partner 1: 18/14 Calorie Ski Erg 

Partner 2: 18/14 Calorie Bike Erg 

Into

3 rounds, shared

8m HS Walk 

8m Dual KB Farmers Walking Lunge @32/24kg 

*HS Walk must always be completed before Lunge.

Men: 18 Calorie Ski, 2 x 32kg KB

Women: 14 Calorie Ski, 2 x 24kg KB

Workout Description:

This event begins with the athletes behind the start line facing the ergs on the far side of the floor. After ”3,2,1,... go” the athletes run to the ergs and start working through the prescribed calories. One athlete on each erg, working at the same time. Once both erg monitors display the prescribed calories, the athletes may then move off their erg and onto the next part of the workout. 

One partner will complete an 8m handstand walk while the other partner rests. One partner will then perform an 8m Dual KB Farmers Walking Lunge while the other partner rests. The team will continue in this fashion for two more rounds of 8m handstand walk and 8m walking lunges. The partners may share roles however they wish during the workout, as long each 8m length is completed by only one partner. 8m lengths do not have to be unbroken. There is no minimum work requirement. 

Once the team has completed the rounds of handstand walk and lunges, they will return to the ergs to complete the prescribed calories and continue the workout in the same fashion as above until 13min has expired. 

Each partner may decide to go on any erg they wish on any round, as long the prescribed male/female calories are completed.

Every calorie completed by each partner will count towards the team's score. 

The erg monitors must be reset to zero before the start of each round. This is the athletes’ responsibility. The monitor may be reset by the non working athlete. If technical assistance is required, the judges and support staff will assist.

PLEASE NOTE: For male-female teams, you may perform your handstand walk from any end of the floor, as long as the KB lunges are then performed in the same direction afterwards. This is to allow you the freedom to choose whether you want the male or female to lunge, because their KB’s may be at opposite ends. As a safety precaution, there will be a designated area to place your kettlebells at the end of each length in order to avoid interfering with the handstand walk on subsequent rounds. 

Movement Standards:

Ski Erg

• Athletes will use a Concept2 ski erg.
• The monitor on the must be set to zero at the beginning of the Ski.
• The athlete must stay on the ski platform with hands on the handles until the monitor reads appropriate calories.

Bike Erg

• Athletes will use a Concept2 Bike Erg.
• The monitor on the rower must be set to zero at the beginning of the bike.
• The athlete must stay seated on the bike until the monitor reads appropriate calories.

Handstand Walk

• You MUST handstand walk forward.
• When kicking up, your FEET must be BEHIND the line.
• Stepping on or over the line when kicking up constitutes a no rep.
• Each length of the 8m will count as 1 rep.
• Both hands, including palms and fingers, must touch the ground completely clear of the line marking the end of the length before the feet touch the ground.
• If at any time the athlete comes down from their hands before finishing the 8m length, they must restart with their hands behind the line at the end of the last completed section of flooring. The judge will indicate where this line is.
  Athletes are not required to kick down after completing an 8m segment.

Dual KB Farmers Walking Lunge

• Each lunge step begins with a KB in each hand in the hang position, the feet together, and the hips and legs extended.
• The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension.
• The athlete must alternate which foot leads for each rep.
• The rep is credited when the feet are together and the hips and legs are fully extended
• Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top.
• During the walking lunges, the KB’s must be held at the hang
• No portion of the KB may be supported by the legs or torso.
• This position must be maintained for the entire 8m section.
• Athletes may NOT use gymnastics grips during the walking lunges.
• In the event of a no rep for any reason the athlete must restart from behind the line at the end of the last completed 1m segment.

For time:

Share reps anyhow

20 Snatch (anyhow) 

22 Thrusters 

24 Shoulder to Overhead (STOH)

16 Squat Clean 

Time cap: 7 minutes

Men: 70kg snatch/thruster/STOH 100kg squat clean

Women: 45kg snatch/thruster/STOH 65kg squat clean

*MF Pairs will have 2 barbells

At the 10:00 mark event 4 starts. 

Workout Description:

This event begins with the athletes behind the starting line. After ”3,2,1,... go” the athletes will move towards their bar and complete 20 snatches, roll the bar forward 2m*, complete 22 thrusters, roll bar forward 2m, complete 24 STOH, roll bar forward 2m and add weight to the bar before completing 16 squat cleans. After their last rep, the athletes will then run over the bar to the finish line to complete the workout. The athletes may not receive assistance loading the bar and must use collars, reps may be shared anyhow between the athletes.

*Please note: male-femals pairs will use two separate bars, separated across two areas, and will remain in these allocated areas during the snatches and the thrusters before advancing for the S2OH. 

Athletes must face the finish line at all times. Both athletes must approach the bar facing the same direction. The barbell may not be dumped behind the athlete.

If the athletes complete all of the reps under the time cap, their score will be total time taken to complete the workout. If the athletes reach the time cap before completing all of the reps, their score will be the total number of reps completed.

After the 7 minute cap all athletes will move to the rig arena where event 4 will commence at the 10:00 mark.

Movement Standards

Snatch

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each rep starts with the bar on the ground.
• Power, squat, and split snatches are permitted.
• Hang snatches are NOT permitted.
• Bouncing the bar is NOT permitted.
• The rep is counted when the athlete’s hips, knees, and arms are extended and the bar is overhead.
• The bar must be over the middle of the body, or slightly behind, when viewed from profile.
• If a split snatch is used, the feet must return in line before the bar is lowered.

Thruster

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each set of thrusters begins with the barbell on the ground.
• The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position.
• A full squat clean into the thruster is allowed when the bar is taken from the floor.
• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is directly over, or slightly behind, the middle of their body.
• The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.
• If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition.
• Athletes may NOT receive assistance moving or resetting their barbell.

Shoulder to Overhead (S2OH)

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each set of S2OH begins with the barbell on the ground.
• The rep starts with barbell in front rack position, in contact with the chest and/or shoulders.
• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is directly over, or slightly behind, the middle of their body.
• The athlete may strict press, push press, push jerk, split jerk, or any combination of these movements to get the barbell overhead.
• If a split jerk is used, the feet must return in line before the bar is lowered.

Squat Clean

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each set of squat cleans begins with the barbell on the ground.
• The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position.
• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is in the front rack position with elbows clearly in front of the bar from profile.
• If the athlete power cleans the barbell, they must then pass through a squat for the rep to count

Complete as many reps as possible in 8 minutes of:

Share anyhow

20 Bar muscle ups

24 Calorie Echo Bike

Workout Description:

This event begins with the athletes behind the starting line. After ”3,2,1,... go” the athletes will move towards the rig to complete bar muscle up reps. Non-working athletes stay in the designated area, indicated by a line on the floor, adjacent to the rig. Once BMU reps are complete, the next working athlete may mount the bike. The monitor must show the calorie count at zero. Once the calories are completed the athlete who was just cycling must get off the bike and move the lane marker forward to the next line. Once the lane marker is in position, the team may then commence working through the next round of BMU. One partner may wait under the rig while the other partner is moving the lane marker. 

The Echo bike monitor must be reset to zero after each round. This is the athletes’ responsibility. The monitor may be reset by the non working athlete while the other partner is completing bar muscle up reps. If assistance is required, the judges and support staff will assist. 

Score for the workout is total reps completed at the 8 minute mark. 

Movement Standards:

Bar Muscle Up

• The athlete must begin each rep with a hang below the bar, with arms fully extended and feet off the ground.
• Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted.
• No portion of the foot may rise above the lowest part of the bar during the kip.
• The athlete must pass through some portion of a dip before locking out over the bar.
• Gymnastics grips may be used

Echo Bike

• A Rogue Echo Bike will be used.
• The monitor on the bike must be set to zero at the beginning of the round. 
  The athlete must stay seated on the bike until the monitor reads appropriate calories.

For time: 

35 Deadlifts

35/28 Calorie Row 

15 Burpee Box Jumps

40/33 CTB Pull Ups

15 Burpee Box Jumps

35/28 Cal Row 

35 Deadlifts

Time cap: 13min

Men: 100kg deadlift, 35 calorie row, 24” box

Women: 70kg deadlift, 28 calorie row, 20” box

Workout Description

This event begins on the far side of the floor behind the line facing the rig. After ”3,2,1,... go” the athlete will move to the deadlift bar and complete 35 deadlifts. Next they will move to the rower and complete 35/28 calories. The athlete must remain seated on the rower until the prescribed number of calories is shown on the monitor. The athlete then moves to the box to complete 15 burpee box jump overs before moving to the rig to complete 40/33 CTB pull ups. After the CTB pull ups the athlete moves back through the movements in reverse order, completing 15 burpee box jump overs, 35/28 calories on the rower and 35 deadlifts before making their way across the finishing line. If the athlete completes all of the reps under the time cap, their score will be total time taken to complete the workout. If the athlete reaches the time cap before completing all of the reps, their score will be the total number of reps completed.

The Row monitors must be reset to zero before the start of each 35/28cal portion. This is the athletes’ responsibility. If technical assistance is required, the judges and support staff will assist.

Movement Standards

Deadlift

• The barbell starts on the ground. Collars must be placed outside the plates.
• The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed.
• The rep is credited when: - the athlete’s hips and knees reach full extension, and - the athlete’s head and shoulders are behind the bar.
• Receiving any assistance with the barbell is not permitted unless safety is an immediate concern.
• No excessive bouncing is allowed
• Athletes may NOT wear gymnastics grips during this movement.

Row

• Athletes will use a Concept2 rower.
• The monitor on the rower must be set to zero at the beginning of the row.
• The athlete must stay seated on the rower with hands on the handle until the monitor reads 35/28 calories.

Burpee Box Jump 

• The burpee box jump starts with the athlete facing the box with their chest and thighs touching the ground.
• Athletes may step or jump in and out of the push-up position.
• A two-foot takeoff is always required to get onto the box, and only the athlete’s feet may touch the box.
• After landing on the box, the athlete must stand at full extension.
• The rep is complete when both the athlete’s feet are on the box and they are standing at full extension.
• The athlete may jump down or step down off the box after each rep

Chest to Bar Pullups

• The athlete must start each rep with their arms fully extended and their feet off the ground.
• Any style of pull-up or grip is permitted as long as the other requirements are met.
• The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.
• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.

For time with a 13 minute cap

2 rounds: 

15/12 Calorie Ski Erg 

16m Handstand Walk 

(into)

32m Dual KB Farmers Walking Lunge 

(into)

2 rounds:

15/12 Calorie Ski Erg 

16m HS Walk 

32m Dual KB Farmers Walking Lunge 

(into)

15/12 Calorie Ski Erg 

8m HS Walk

Men: 15 Calorie Ski, 2 x 32kg KB

Women: 12 Calorie Ski, 2 x 24kg KB

Workout Description:

This event begins with the athletes behind the start line facing the Ski Erg on the far side of the floor. After ”3,2,1,... go” the athletes run to the Ski Erg and complete 15/12cals. Once the monitor reads the prescribed calories, the athlete may take their hands off the handles, and move onto the handstand walk. The athlete will Handstand Walk 8m up and 8m back, for a total of 16m. The athlete will then perform another round of 15/12 cals on the Ski Erg and 16m Handstand Walk in the same fashion. Once this second round is completed, the athlete will perform 32m of Dual KB Farmers Walking Lunges. The lunges will be completed as 4x8m lengths. Once this first set of lunges are complete, the athlete will then repeat 2 more rounds of the Ski and Handstand Walk, followed by another 32m of Lunges, and finally, 15/12cal Ski followed by an 8m Handstand Walk. The workout is complete once the athlete’s hands cross the line on the last 8m handstand walk. 

The erg monitors must be reset to zero before the start of each round. This is the athletes’ responsibility. If technical assistance is required, the judges and support staff will assist.

Movement Standards:

Ski Erg

• Athletes will use a Concept2 ski erg.
• The monitor on the must be set to zero at the beginning of the Ski.
• The athlete must stay on the ski platform with hands on the handles until the monitor reads appropriate calories.

Handstand Walk

• You MUST handstand walk forward.
• When kicking up, your FEET must be BEHIND the line.
• Stepping on or over the line when kicking up constitutes a no rep.
• Each length of the 8m will count as 1 rep.
• Both hands, including palms and fingers, must touch the ground completely clear of the line marking the end of the length before the feet touch the ground.
• If at any time the athlete comes down from their hands before finishing the 8m length, they must restart with their hands behind the line at the end of the last completed section of flooring. The judge will indicate where this line is.
  Athletes are not required to kick down after completing an 8m segment.

Dual KB Farmers Walking Lunge

• Each lunge step begins with a KB in each hand in the hang position, the feet together, and the hips and legs extended.
• The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension.
• The athlete must alternate which foot leads for each rep.
• The rep is credited when the feet are together and the hips and legs are fully extended.
• Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top.
• During the walking lunges, the KB’s must be held at the hang
• No portion of the KB may be supported by the legs or torso.
• This position must be maintained for the entire 8m section.
• Athletes may NOT use gymnastics grips during the walking lunges.
• In the event of a no rep for any reason the athlete must restart from behind the line at the end of the last completed 1m segment.

For time:

12 Snatch (anyhow) 

13 Thrusters 

14 Shoulder to Overhead (STOH) 

10 Squat Clean 

Time cap: 7 minutes

Men: 70kg snatch/thruster/STOH 100kg squat clean

Women: 45kg snatch/thruster/STOH 65kg squat clean

At the 10:00 mark event 4 starts. 

Workout Description:

This event begins with the athlete behind the starting line. After ”3,2,1,... go” the athlete will move towards their bar and complete 12 snatches, roll the bar forward 2m, complete 13 thrusters, roll bar forward 2m, complete 14 STOH, roll bar forward 2m and add weight to the bar before completing 10 squat cleans. After their last rep, the athlete will then run over the bar to the finish line to complete the workout. The athlete may not receive assistance loading the bar and must use collars. Athletes must face the finish line at all times. The barbell may not be dumped behind the athlete.

If the athlete completes all of the reps under the time cap, their score will be total time taken to complete the workout. If the athletes reach the time cap before completing all of the reps, their score will be the total number of reps completed.

After the 7 minute cap all athletes will move to the rig arena where event 4 will commence at the 10:00 mark.

Movement Standards

Snatch

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each rep starts with the bar on the ground.
• Power, squat, and split snatches are permitted.
• Hang snatches are NOT permitted.
• Bouncing the bar is NOT permitted.
• The rep is counted when the athlete’s hips, knees, and arms are extended and the bar is overhead.
• The bar must be over the middle of the body, or slightly behind, when viewed from profile.
• If a split snatch is used, the feet must return in line before the bar is lowered.

Thruster

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each set of thrusters begins with the barbell on the ground.
• The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position.
• A full squat clean into the thruster is allowed when the bar is taken from the floor.
• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is directly over, or slightly behind, the middle of their body.
• The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.
• If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition.
• Athletes may NOT receive assistance moving or resetting their barbell.

Shoulder to Overhead (S2OH)

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each set of S2OH begins with the barbell on the ground.
• The rep starts with barbell in front rack position, in contact with the chest and/or shoulders.
• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is directly over, or slightly behind, the middle of their body.
• The athlete may strict press, push press, push jerk, split jerk, or any combination of these movements to get the barbell overhead.
• If a split jerk is used, the feet must return in line before the bar is lowered.

Squat Clean

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each set of squat cleans begins with the barbell on the ground.
• The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position.
• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is in the front rack position with elbows clearly in front of the bar from profile.
• If the athlete power cleans the barbell, they must then pass through a squat for the rep to count

For time: 

12 bar muscle up 

9 calorie Echo bike

9 bar muscle up

12 calorie Echo bike 

6 bar muscle up 

15 calorie Echo bike

Time cap: 8 minutes

Workout Description:

This event begins with the athlete behind the starting line. After ”3,2,1,... go” the athlete will move towards the rig and complete the first round of bar muscle ups. They will then move to the echo bike and perform the prescribed calories. Once the calories are complete, the athlete will move the lane marker to the next line before starting the 2nd round, once the second round of bar muscle ups and calories on the echo bike are completed the athlete will move the lane marker forward again before completing the final round. Once the calories are completed on the final round, the athlete will advance to the start/finish line where time will be taken.

The Echo bike monitor must be reset to zero after each round. This is the athletes’ responsibility. If technical assistance is required, the judges and support staff will assist. 

If the athlete completes all of the reps under the time cap, their score will be total time taken to complete the workout. If the athletes reach the time cap before completing all of the reps, their score will be the total number of reps completed.

Movement Standards:

Bar Muscle Up

• The athlete must begin each rep with a hang below the bar, with arms fully extended and feet off the ground.
• Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted.
• No portion of the foot may rise above the lowest part of the bar during the kip.
• The athlete must pass through some portion of a dip before locking out over the bar.
• Gymnastics grips may be used.

Echo Bike

• A Rogue Echo Bike will be used.
• The monitor on the bike must be set to zero at the beginning of the round. 
  The athlete must stay seated on the bike until the monitor reads appropriate calories.

For time: 

15 bar muscle up

12 calorie Echo bike 

12 bar muscle up 

15 calorie Echo bike 

9 bar muscle up 

18 calorie Echo bike

Time cap: 8 minutes

Workout Description:

This event begins with the athlete behind the starting line. After ”3,2,1,... go” the athlete will move towards the rig and complete the first round of bar muscle ups. They will then move to the echo bike and perform the prescribed calories. Once the calories are complete, the athlete will move the lane marker to the next line before starting the 2nd round, once the second round of bar muscle ups and calories on the echo bike are completed the athlete will move the lane marker forward again before completing the final round. Once the calories are completed on the final round, the athlete will advance to the start/finish line where time will be taken.

The Echo bike monitor must be reset to zero after each round. This is the athletes’ responsibility. If technical assistance is required, the judges and support staff will assist. 

If the athlete completes all of the reps under the time cap, their score will be total time taken to complete the workout. If the athletes reach the time cap before completing all of the reps, their score will be the total number of reps completed.

Movement Standards:

Bar Muscle Up

• The athlete must begin each rep with a hang below the bar, with arms fully extended and feet off the ground.
• Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted.
• No portion of the foot may rise above the lowest part of the bar during the kip.
• The athlete must pass through some portion of a dip before locking out over the bar.
• Gymnastics grips may be used.

Echo Bike

• A Rogue Echo Bike will be used.
• The monitor on the bike must be set to zero at the beginning of the round. 
  The athlete must stay seated on the bike until the monitor reads appropriate calories.

For time: 

35 Deadlifts

35/28 Calorie Row 

15 Burpee Box Jumps

40/33 CTB Pull Ups

15 Burpee Box Jumps

35/28 Cal Row 

35 Deadlifts

Time cap: 13min

Men: 100kg deadlift, 35 calorie row, 24” box

Women: 70kg deadlift, 28 calorie row, 20” box

Workout Description

This event begins on the far side of the floor behind the line facing the rig. After ”3,2,1,... go” the athlete will move to the deadlift bar and complete 35 deadlifts. Next they will move to the rower and complete 35/28 calories. The athlete must remain seated on the rower until the prescribed number of calories is shown on the monitor. The athlete then moves to the box to complete 15 burpee box jump overs before moving to the rig to complete 40/33 CTB pull ups. After the CTB pull ups the athlete moves back through the movements in reverse order, completing 15 burpee box jump overs, 35/28 calories on the rower and 35 deadlifts before making their way across the finishing line. If the athlete completes all of the reps under the time cap, their score will be total time taken to complete the workout. If the athlete reaches the time cap before completing all of the reps, their score will be the total number of reps completed.

The Row monitors must be reset to zero before the start of each 35/28cal portion. This is the athletes’ responsibility. If technical assistance is required, the judges and support staff will assist.

Movement Standards

Deadlift

• The barbell starts on the ground. Collars must be placed outside the plates.
• The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed.
• The rep is credited when: - the athlete’s hips and knees reach full extension, and - the athlete’s head and shoulders are behind the bar.
• Receiving any assistance with the barbell is not permitted unless safety is an immediate concern.
• No excessive bouncing is allowed
• Athletes may NOT wear gymnastics grips during this movement.

Row

• Athletes will use a Concept2 rower.
• The monitor on the rower must be set to zero at the beginning of the row.
• The athlete must stay seated on the rower with hands on the handle until the monitor reads 35/28 calories.

Burpee Box Jump 

• The burpee box jump starts with the athlete facing the box with their chest and thighs touching the ground.
• Athletes may step or jump in and out of the push-up position.
• A two-foot takeoff is always required to get onto the box, and only the athlete’s feet may touch the box.
• After landing on the box, the athlete must stand at full extension.
• The rep is complete when both the athlete’s feet are on the box and they are standing at full extension.
• The athlete may jump down or step down off the box after each rep

Chest to Bar Pullups

• The athlete must start each rep with their arms fully extended and their feet off the ground.
• Any style of pull-up or grip is permitted as long as the other requirements are met.
• The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.
• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.

For time with a 13 minute cap

2 rounds: 

15/12 Calorie Ski Erg 

16m Handstand Walk 

(into)

32m Dual KB Farmers Walking Lunge 

(into)

2 rounds:

15/12 Calorie Ski Erg 

16m HS Walk 

32m Dual KB Farmers Walking Lunge 

(into)

15/12 Calorie Ski Erg 

8m HS Walk

Men: 15 Calorie Ski, 2 x 32kg KB

Women: 12 Calorie Ski, 2 x 24kg KB

Workout Description:

This event begins with the athletes behind the start line facing the Ski Erg on the far side of the floor. After ”3,2,1,... go” the athletes run to the Ski Erg and complete 15/12cals. Once the monitor reads the prescribed calories, the athlete may take their hands off the handles, and move onto the handstand walk. The athlete will Handstand Walk 8m up and 8m back, for a total of 16m. The athlete will then perform another round of 15/12 cals on the Ski Erg and 16m Handstand Walk in the same fashion. Once this second round is completed, the athlete will perform 32m of Dual KB Farmers Walking Lunges. The lunges will be completed as 4x8m lengths. Once this first set of lunges are complete, the athlete will then repeat 2 more rounds of the Ski and Handstand Walk, followed by another 32m of Lunges, and finally, 15/12cal Ski followed by an 8m Handstand Walk. The workout is complete once the athlete’s hands cross the line on the last 8m handstand walk. 

The erg monitors must be reset to zero before the start of each round. This is the athletes’ responsibility. If technical assistance is required, the judges and support staff will assist.

Movement Standards:

Ski Erg

• Athletes will use a Concept2 ski erg.
• The monitor on the must be set to zero at the beginning of the Ski.
• The athlete must stay on the ski platform with hands on the handles until the monitor reads appropriate calories.

Handstand Walk

• You MUST handstand walk forward.
• When kicking up, your FEET must be BEHIND the line.
• Stepping on or over the line when kicking up constitutes a no rep.
• Each length of the 8m will count as 1 rep.
• Both hands, including palms and fingers, must touch the ground completely clear of the line marking the end of the length before the feet touch the ground.
• If at any time the athlete comes down from their hands before finishing the 8m length, they must restart with their hands behind the line at the end of the last completed section of flooring. The judge will indicate where this line is.
  Athletes are not required to kick down after completing an 8m segment.

Dual KB Farmers Walking Lunge

• Each lunge step begins with a KB in each hand in the hang position, the feet together, and the hips and legs extended.
• The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension.
• The athlete must alternate which foot leads for each rep.
• The rep is credited when the feet are together and the hips and legs are fully extended.
• Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top.
• During the walking lunges, the KB’s must be held at the hang
• No portion of the KB may be supported by the legs or torso.
• This position must be maintained for the entire 8m section.
• Athletes may NOT use gymnastics grips during the walking lunges.
• In the event of a no rep for any reason the athlete must restart from behind the line at the end of the last completed 1m segment.

For time:

12 Snatch (anyhow) 

13 Thrusters 

14 Shoulder to Overhead (STOH) 

10 Squat Clean 

Time cap: 7 minutes

Men: 70kg snatch/thruster/STOH 100kg squat clean

Women: 45kg snatch/thruster/STOH 65kg squat clean

At the 10:00 mark event 4 starts. 

Workout Description:

This event begins with the athlete behind the starting line. After ”3,2,1,... go” the athlete will move towards their bar and complete 12 snatches, roll the bar forward 2m, complete 13 thrusters, roll bar forward 2m, complete 14 STOH, roll bar forward 2m and add weight to the bar before completing 10 squat cleans. After their last rep, the athlete will then run over the bar to the finish line to complete the workout. The athlete may not receive assistance loading the bar and must use collars. Athletes must face the finish line at all times. The barbell may not be dumped behind the athlete.

If the athlete completes all of the reps under the time cap, their score will be total time taken to complete the workout. If the athletes reach the time cap before completing all of the reps, their score will be the total number of reps completed.

After the 7 minute cap all athletes will move to the rig arena where event 4 will commence at the 10:00 mark.

Movement Standards

Snatch

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each rep starts with the bar on the ground.
• Power, squat, and split snatches are permitted.
• Hang snatches are NOT permitted.
• Bouncing the bar is NOT permitted.
• The rep is counted when the athlete’s hips, knees, and arms are extended and the bar is overhead.
• The bar must be over the middle of the body, or slightly behind, when viewed from profile.
• If a split snatch is used, the feet must return in line before the bar is lowered.

Thruster

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each set of thrusters begins with the barbell on the ground.
• The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position.
• A full squat clean into the thruster is allowed when the bar is taken from the floor.
• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is directly over, or slightly behind, the middle of their body.
• The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.
• If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition.
• Athletes may NOT receive assistance moving or resetting their barbell.

Shoulder to Overhead (S2OH)

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each set of S2OH begins with the barbell on the ground.
• The rep starts with barbell in front rack position, in contact with the chest and/or shoulders.
• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is directly over, or slightly behind, the middle of their body.
• The athlete may strict press, push press, push jerk, split jerk, or any combination of these movements to get the barbell overhead.
• If a split jerk is used, the feet must return in line before the bar is lowered.

Squat Clean

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each set of squat cleans begins with the barbell on the ground.
• The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position.
• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is in the front rack position with elbows clearly in front of the bar from profile.
• If the athlete power cleans the barbell, they must then pass through a squat for the rep to count

For time: 

30 Burpee Box Jump Over (shared anyhow)

30 Sync Dumbbell Hang Snatch 

40 TTB (shared anyhow)

30 Burpee Box Jump Over 

30 Sync Dumbbell Hang Snatch 

40 TTB (shared anyhow)

30 Burpee Box Jump Over (shared anyhow)

Time cap: 13 minutes

MM teams: 22.5kg DB, 24” box

FF teams 15kg DB, 20” box

MF teams 22.5kg DB,  24” box (men) , 15kg DB, 20” box (women)

Workout Description:

This event begins with the athletes behind the start line facing the rig on the opposite side of the floor. After ”3,2,1,... go” the athletes run to the far side of the floor where there is a marked area near the rig. One athlete must remain in the marked area, while the other athlete moves to the box to start working through 30 box jump overs. The athletes may switch at any time, and as many times as they wish, as long as the non-working athlete remains in the marked area. Both athletes will then move to the 2 sets of Dumbells and facing each other complete 30 synchro DB hang snatches. Next they move to the rig and complete 40 TTB, the non working athlete remains in the marked area. The athletes may switch at any time, and as many times as they wish, as long as the non-working athlete remains in the marked area. Once the TTB are complete, one athlete then moves to the box and moves the box forward into the next designated area, before commencing the second round of 30 burpee box jump overs. Once the 30 BBJO are complete, athletes then return to the dumbbells and complete another 30 synchro DB hang snatches. They then return to the rig to complete another 40 TTB. They then move the box forward once more and complete another 30 burpee box jump overs. After the 30 burpee box jump overs are completed the working athlete crosses the finish line and time is taken. If the athletes complete all of the reps under the time cap, their score will be total time taken to complete the workout. If the athletes reach the time cap before completing all of the reps, their score will be the total number of reps completed.

PLEASE NOTE: For the male-female pairs, the box height may be flipped to 20inch for the female team mate if they so wish. Or they can opt to leave the height the same for the male and female. The box height must be changed by the athlete that is in the working area. The male athletes must use the 24 inch height for the entire workout. The female athlete may use 20 inch at any time. The team may start their workout with the box at their chosen height.

Movement Standards:

Burpee Box Jump Over

• The burpee box jump-over starts with the athlete facing the box with their chest and thighs touching the ground. The rep is complete when the athlete’s feet land on the floor on the opposite side of the box.
• Athletes may step or jump in and out of the push-up position.
• A two-foot takeoff is always required to get onto the box, and only the athlete’s feet may touch the box.
• After landing on the box, the athlete may jump or step off to the other side.
• There is no requirement to stand at full extension while on top of the box.
• Alternatively, the athlete may jump completely over the box.
• If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot take off.

Synchronised Dumbbell Hang Snatch 

• Anytime the dumbbell is taken from the floor it must first be deadlift up to a standing position with knees and hips extended BEFORE lowering to the hang position. If the db is snatched from the floor this is a no rep.
• After lowering to the hang position the dumbbell must be lifted overhead in one motion.
• Athletes must alternate arms after each repetition or switch hands after any successful rep.
• The non-lifting hand and arm may not be in contact with the body during the repetition.
• In order for the synchronised rep to be awarded, both athletes must have the DB overhead at the same time and be at full extension of the hips, knees and shoulders. There is no requirement to synchronise at the bottom of the rep.
• Partners do not have to be using the same hand relative to one another
• Partners must face each other during the movement

Toes-to-Bar

• Athletes begin by hanging from the pull-up bar with arms extended.
• The heels must be brought back behind the vertical line of the bar.
• Overhand, underhand, or mixed grips are all permitted.
• The rep is credited when both feet contact the bar between the hands at the same time.
• Any part of the feet may make contact with the bar.
• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.

Complete as many reps as possible in 13 minutes of:

Partner 1: 18/14 Calorie Ski Erg 

Partner 2: 18/14 Calorie Bike Erg 

into

100 Double Unders (Partner holding 2 KB 32/24kg)

Workout Description:

This event begins with the athletes behind the start line facing the ergs on the far side of the floor. After ”3,2,1,... go” the athletes run to the ergs and start working through the prescribed calories. One athlete on each erg, working at the same time. Once both erg monitors display the prescribed calories, the athletes may then move off their erg and onto the next part of the workout. 

One partner will complete Double Unders while the other stands holding 2x32/24kg Kettlebells. In order for the Double Under reps to count, the other partner must be standing at full extension, holding the Kettlebells by their side. The partners may share and partition the Double Unders and holds as they wish.  There is no minimum work requirement. 

Once the team has completed the 100 Double Unders, they will return to the ergs to complete the prescribed calories and continue the workout in the same fashion as above until 13min has expired. 

Each partner may decide to go on any erg they wish on any round, as long the prescribed male/female calories are completed.

The erg monitors must be reset to zero before the start of each round. This is the athletes’ responsibility. The monitor may be reset by the non working athlete. If technical assistance is required, the judges and support staff will assist. 

Every calorie completed by each partner will count towards the team's score. 

Movement Standards:

Ski Erg

• Athletes will use a Concept2 ski erg.
• The monitor on the must be set to zero at the beginning of the Ski.
• The athlete must stay on the ski platform with hands on the handles until the monitor reads appropriate calories.

Bike Erg

• Athletes will use a Concept2 Bike Erg.
• The monitor on the rower must be set to zero at the beginning of the bike.
• The athlete must stay seated on the bike until the monitor reads appropriate calories.

Dual KB Hold

• The athlete must stand at full extension with a KB in each hand, arms by their sides. 
  Gymnastics grip are not allowed

Double Under

• The rope passes under the feet twice for each jump.
• The rope must spin forward for the rep to count.
• Only successful jumps are counted, not attempts.

For time:

Share reps anyhow

20 Power clean

22 Thrusters 

24 Shoulder to Overhead (STOH) 

16 Squat Clean 

Time cap: 7 minutes

Men: 60kg power clean/thruster/STOH 80kg squat clean

Women: 40kg power clean/thruster/STOH 55kg squat clean

*MF Pairs will have 2 barbells with above weights

At the 10:00 mark event 4 starts. 

Workout Description:

This event begins with the athletes behind the starting line. After ”3,2,1,... go” the athletes will move towards their bar and complete 20 power cleans, roll the bar forward 2m*, complete 22 thrusters, roll bar forward 2m, complete 24 STOH, roll bar forward 2m and add weight to the bar before completing 16 squat cleans. The athlete may not receive assistance loading the bar and must use collars, reps may be shared anyhow between the athletes.

*Please note: male-femals pairs will use two separate bars, separated across two areas, and will remain in these allocated areas during the power cleans and the thrusters before advancing for the S2OH. 

Athletes must face the finish line at all times. Both athletes must approach the bar facing the same direction. The barbell may not be dumped behind the athlete.

If the athletes complete all of the reps under the time cap, their score will be total time taken to complete the workout. If the athletes reach the time cap before completing all of the reps, their score will be the total number of reps completed.

After the 7 minute cap all athletes will move to the rig arena where event 4 will commence at the 10:00 mark.

Movement Standards:

Power Clean

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each set of power cleans begins with the barbell on the ground.
• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is in the front rack position with elbows clearly in front of the bar from profile.
• Split cleans are allowed, as long as the feet return in line when the athlete reaches full extension before the bar is lowered.

Thruster

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each set of thrusters begins with the barbell on the ground.
• The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position.
• A full squat clean into the thruster is allowed when the bar is taken from the floor.
• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is directly over, or slightly behind, the middle of their body.
• The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.
• If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition.
• Athletes may NOT receive assistance moving or resetting their barbell.

Shoulder to Overhead (S2OH)

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each set of S2OH begins with the barbell on the ground.
• The rep starts with barbell in front rack position, in contact with the chest and/or shoulders.
• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is directly over, or slightly behind, the middle of their body.
• The athlete may strict press, push press, push jerk, split jerk, or any combination of these movements to get the barbell overhead.
• If a split jerk is used, the feet must return in line before the bar is lowered.

Squat Clean

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each set of squat cleans begins with the barbell on the ground.
• The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position.
• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is in the front rack position with elbows clearly in front of the bar from profile
• If the athlete power cleans the barbell, they must then pass through a squat for the rep to count

Complete as many reps as possible in 8 minutes of:

Share anyhow

24 Pull ups

18 Calorie Echo Bike

Workout Description:

This event begins with the athletes behind the starting line. After ”3,2,1,... go” the athletes will move towards the rig to complete pull-up reps. Non-working athletes stay in the designated area, indicated by a line on the floor, adjacent to the rig. Once pull-up reps are complete, the next working athlete may mount the bike. The monitor must show the calorie count at zero. Once the calories are completed the athlete who was just cycling must get off the bike and move the lane marker forward to the next line. Once the lane marker is in position, the team may then commence working through the next round of pull-ups. One partner may wait under the rig while the other partner is moving the lane marker. 

The Echo bike monitor must be reset to zero after each round. This is the athletes’ responsibility. The monitor may be reset by the non working athlete while the other partner is completing pull-up reps. If technical assistance is required, the judges and support staff will assist. 

Score for the workout is total reps completed at the 8 minute mark. 

Movement Standards:

Echo Bike

• A Rogue Echo Bike will be used.
• The monitor on the bike must be set to zero at the beginning of the round.
• The athlete must stay seated on the bike until the monitor reads appropriate calories.

Pull-ups

• The athlete must start each rep with arms fully extended and feet off the ground.
• Any style of pull-up or grip is permitted as long as the requirements are met.
• The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.
• Gymnastics grips may be used

For time: 

30 Burpee Box Jump Over (shared anyhow)

30 Sync Dumbbell Hang Snatch 

40 TTB (shared anyhow)

30 Burpee Box Jump Over 

30 Sync Dumbbell Hang Snatch 

40 TTB (shared anyhow)

30 Burpee Box Jump Over (shared anyhow)

Time cap: 13 minutes

MM teams: 22.5kg DB, 24” box

FF teams 15kg DB, 20” box

MF teams 22.5kg DB,  24” box (men) , 15kg DB, 20” box (women)

Workout Description:

This event begins with the athletes behind the start line facing the rig on the opposite side of the floor. After ”3,2,1,... go” the athletes run to the far side of the floor where there is a marked area near the rig. One athlete must remain in the marked area, while the other athlete moves to the box to start working through 30 box jump overs. The athletes may switch at any time, and as many times as they wish, as long as the non-working athlete remains in the marked area. Both athletes will then move to the 2 sets of Dumbells and facing each other complete 30 synchro DB hang snatches. Next they move to the rig and complete 40 TTB, the non working athlete remains in the marked area. The athletes may switch at any time, and as many times as they wish, as long as the non-working athlete remains in the marked area. Once the TTB are complete, one athlete then moves to the box and moves the box forward into the next designated area, before commencing the second round of 30 burpee box jump overs. Once the 30 BBJO are complete, athletes then return to the dumbbells and complete another 30 synchro DB hang snatches. They then return to the rig to complete another 40 TTB. They then move the box forward once more and complete another 30 burpee box jump overs. After the 30 burpee box jump overs are completed the working athlete crosses the finish line and time is taken. If the athletes complete all of the reps under the time cap, their score will be total time taken to complete the workout. If the athletes reach the time cap before completing all of the reps, their score will be the total number of reps completed.

PLEASE NOTE: For the male-female pairs, the box height may be flipped to 20inch for the female team mate if they so wish. Or they can opt to leave the height the same for the male and female. The box height must be changed by the athlete that is in the working area. The male athletes must use the 24 inch height for the entire workout. The female athlete may use 20 inch at any time. The team may start their workout with the box at their chosen height.

Movement Standards:

Burpee Box Jump Over

• The burpee box jump-over starts with the athlete facing the box with their chest and thighs touching the ground. The rep is complete when the athlete’s feet land on the floor on the opposite side of the box.
• Athletes may step or jump in and out of the push-up position.
• A two-foot takeoff is always required to get onto the box, and only the athlete’s feet may touch the box.
• After landing on the box, the athlete may jump or step off to the other side.
• There is no requirement to stand at full extension while on top of the box.
• Alternatively, the athlete may jump completely over the box.
• If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot take off.

Synchronised Dumbbell Hang Snatch 

• Anytime the dumbbell is taken from the floor it must first be deadlift up to a standing position with knees and hips extended BEFORE lowering to the hang position. If the db is snatched from the floor this is a no rep.
• After lowering to the hang position the dumbbell must be lifted overhead in one motion.
• Athletes must alternate arms after each repetition or switch hands after any successful rep.
• The non-lifting hand and arm may not be in contact with the body during the repetition.
• In order for the synchronised rep to be awarded, both athletes must have the DB overhead at the same time and be at full extension of the hips, knees and shoulders. There is no requirement to synchronise at the bottom of the rep.
• Partners do not have to be using the same hand relative to one another
• Partners must face each other during the movement

Toes-to-Bar

• Athletes begin by hanging from the pull-up bar with arms extended.
• The heels must be brought back behind the vertical line of the bar.
• Overhand, underhand, or mixed grips are all permitted.
• The rep is credited when both feet contact the bar between the hands at the same time.
• Any part of the feet may make contact with the bar.
• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.

Complete as many reps as possible in 13 minutes of:

Partner 1: 18/14 Calorie Ski Erg 

Partner 2: 18/14 Calorie Bike Erg 

into

100 Double Unders (Partner holding 2 KB 32/24kg)

Workout Description:

This event begins with the athletes behind the start line facing the ergs on the far side of the floor. After ”3,2,1,... go” the athletes run to the ergs and start working through the prescribed calories. One athlete on each erg, working at the same time. Once both erg monitors display the prescribed calories, the athletes may then move off their erg and onto the next part of the workout. 

One partner will complete Double Unders while the other stands holding 2x32/24kg Kettlebells. In order for the Double Under reps to count, the other partner must be standing at full extension, holding the Kettlebells by their side. The partners may share and partition the Double Unders and holds as they wish.  There is no minimum work requirement. 

Once the team has completed the 100 Double Unders, they will return to the ergs to complete the prescribed calories and continue the workout in the same fashion as above until 13min has expired. 

Each partner may decide to go on any erg they wish on any round, as long the prescribed male/female calories are completed.

The erg monitors must be reset to zero before the start of each round. This is the athletes’ responsibility. The monitor may be reset by the non working athlete. If technical assistance is required, the judges and support staff will assist. 

Every calorie completed by each partner will count towards the team's score. 

Movement Standards:

Ski Erg

• Athletes will use a Concept2 ski erg.
• The monitor on the must be set to zero at the beginning of the Ski.
• The athlete must stay on the ski platform with hands on the handles until the monitor reads appropriate calories.

Bike Erg

• Athletes will use a Concept2 Bike Erg.
• The monitor on the rower must be set to zero at the beginning of the bike.
• The athlete must stay seated on the bike until the monitor reads appropriate calories.

Dual KB Hold

• The athlete must stand at full extension with a KB in each hand, arms by their sides. 
  Gymnastics grip are not allowed

Double Under

• The rope passes under the feet twice for each jump.
• The rope must spin forward for the rep to count.
• Only successful jumps are counted, not attempts.

For time:

Share reps anyhow

20 Power clean

22 Thrusters 

24 Shoulder to Overhead (STOH) 

16 Squat Clean 

Time cap: 7 minutes

Men: 60kg power clean/thruster/STOH 80kg squat clean

Women: 40kg power clean/thruster/STOH 55kg squat clean

*MF Pairs will have 2 barbells with above weights

At the 10:00 mark event 4 starts. 

Workout Description:

This event begins with the athletes behind the starting line. After ”3,2,1,... go” the athletes will move towards their bar and complete 20 power cleans, roll the bar forward 2m*, complete 22 thrusters, roll bar forward 2m, complete 24 STOH, roll bar forward 2m and add weight to the bar before completing 16 squat cleans. The athlete may not receive assistance loading the bar and must use collars, reps may be shared anyhow between the athletes.

*Please note: male-femals pairs will use two separate bars, separated across two areas, and will remain in these allocated areas during the power cleans and the thrusters before advancing for the S2OH. 

Athletes must face the finish line at all times. Both athletes must approach the bar facing the same direction. The barbell may not be dumped behind the athlete.

If the athletes complete all of the reps under the time cap, their score will be total time taken to complete the workout. If the athletes reach the time cap before completing all of the reps, their score will be the total number of reps completed.

After the 7 minute cap all athletes will move to the rig arena where event 4 will commence at the 10:00 mark.

Movement Standards:

Power Clean

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each set of power cleans begins with the barbell on the ground.
• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is in the front rack position with elbows clearly in front of the bar from profile.
• Split cleans are allowed, as long as the feet return in line when the athlete reaches full extension before the bar is lowered.

Thruster

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each set of thrusters begins with the barbell on the ground.
• The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position.
• A full squat clean into the thruster is allowed when the bar is taken from the floor.
• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is directly over, or slightly behind, the middle of their body.
• The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.
• If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition.
• Athletes may NOT receive assistance moving or resetting their barbell.

Shoulder to Overhead (S2OH)

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each set of S2OH begins with the barbell on the ground.
• The rep starts with barbell in front rack position, in contact with the chest and/or shoulders.
• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is directly over, or slightly behind, the middle of their body.
• The athlete may strict press, push press, push jerk, split jerk, or any combination of these movements to get the barbell overhead.
• If a split jerk is used, the feet must return in line before the bar is lowered.

Squat Clean

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each set of squat cleans begins with the barbell on the ground.
• The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position.
• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is in the front rack position with elbows clearly in front of the bar from profile
• If the athlete power cleans the barbell, they must then pass through a squat for the rep to count

Complete as many reps as possible in 8 minutes of:

Share anyhow

26 Pull ups

21 Calorie Echo Bike

Workout Description:

This event begins with the athletes behind the starting line. After ”3,2,1,... go” the athletes will move towards the rig to complete pull-up reps. Non-working athletes stay in the designated area, indicated by a line on the floor, adjacent to the rig. Once pull-up reps are complete, the next working athlete may mount the bike. The monitor must show the calorie count at zero. Once the calories are completed the athlete who was just cycling must get off the bike and move the lane marker forward to the next line. Once the lane marker is in position, the team may then commence working through the next round of pull-ups. One partner may wait under the rig while the other partner is moving the lane marker. 

The Echo bike monitor must be reset to zero after each round. This is the athletes’ responsibility. The monitor may be reset by the non working athlete while the other partner is completing pull-up reps. If technical assistance is required, the judges and support staff will assist. 

Score for the workout is total reps completed at the 8 minute mark. 

Movement Standards:

Echo Bike

• A Rogue Echo Bike will be used.
• The monitor on the bike must be set to zero at the beginning of the round.
• The athlete must stay seated on the bike until the monitor reads appropriate calories.

Pull-ups

• The athlete must start each rep with arms fully extended and feet off the ground.
• Any style of pull-up or grip is permitted as long as the requirements are met.
• The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.
• Gymnastics grips may be used

For time: 

30 Burpee Box Jump Over (shared anyhow)

30 Sync Dumbbell Hang Snatch 

40 TTB (shared anyhow)

30 Burpee Box Jump Over 

30 Sync Dumbbell Hang Snatch 

40 TTB (shared anyhow)

30 Burpee Box Jump Over (shared anyhow)

Time cap: 13 minutes

MM teams: 22.5kg DB, 24” box

FF teams 15kg DB, 20” box

MF teams 22.5kg DB,  24” box (men) , 15kg DB, 20” box (women)

Workout Description:

This event begins with the athletes behind the start line facing the rig on the opposite side of the floor. After ”3,2,1,... go” the athletes run to the far side of the floor where there is a marked area near the rig. One athlete must remain in the marked area, while the other athlete moves to the box to start working through 30 box jump overs. The athletes may switch at any time, and as many times as they wish, as long as the non-working athlete remains in the marked area. Both athletes will then move to the 2 sets of Dumbells and facing each other complete 30 synchro DB hang snatches. Next they move to the rig and complete 40 TTB, the non working athlete remains in the marked area. The athletes may switch at any time, and as many times as they wish, as long as the non-working athlete remains in the marked area. Once the TTB are complete, one athlete then moves to the box and moves the box forward into the next designated area, before commencing the second round of 30 burpee box jump overs. Once the 30 BBJO are complete, athletes then return to the dumbbells and complete another 30 synchro DB hang snatches. They then return to the rig to complete another 40 TTB. They then move the box forward once more and complete another 30 burpee box jump overs. After the 30 burpee box jump overs are completed the working athlete crosses the finish line and time is taken. If the athletes complete all of the reps under the time cap, their score will be total time taken to complete the workout. If the athletes reach the time cap before completing all of the reps, their score will be the total number of reps completed.

PLEASE NOTE: For the male-female pairs, the box height may be flipped to 20inch for the female team mate if they so wish. Or they can opt to leave the height the same for the male and female. The box height must be changed by the athlete that is in the working area. The male athletes must use the 24 inch height for the entire workout. The female athlete may use 20 inch at any time. The team may start their workout with the box at their chosen height.

Movement Standards:

Burpee Box Jump Over

• The burpee box jump-over starts with the athlete facing the box with their chest and thighs touching the ground. The rep is complete when the athlete’s feet land on the floor on the opposite side of the box.
• Athletes may step or jump in and out of the push-up position.
• A two-foot takeoff is always required to get onto the box, and only the athlete’s feet may touch the box.
• After landing on the box, the athlete may jump or step off to the other side.
• There is no requirement to stand at full extension while on top of the box.
• Alternatively, the athlete may jump completely over the box.
• If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot take off.

Synchronised Dumbbell Hang Snatch 

• Anytime the dumbbell is taken from the floor it must first be deadlift up to a standing position with knees and hips extended BEFORE lowering to the hang position. If the db is snatched from the floor this is a no rep.
• After lowering to the hang position the dumbbell must be lifted overhead in one motion.
• Athletes must alternate arms after each repetition or switch hands after any successful rep.
• The non-lifting hand and arm may not be in contact with the body during the repetition.
• In order for the synchronised rep to be awarded, both athletes must have the DB overhead at the same time and be at full extension of the hips, knees and shoulders. There is no requirement to synchronise at the bottom of the rep.
• Partners do not have to be using the same hand relative to one another
• Partners must face each other during the movement

Toes-to-Bar

• Athletes begin by hanging from the pull-up bar with arms extended.
• The heels must be brought back behind the vertical line of the bar.
• Overhand, underhand, or mixed grips are all permitted.
• The rep is credited when both feet contact the bar between the hands at the same time.
• Any part of the feet may make contact with the bar.
• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.

Complete as many reps as possible in 13 minutes of:

Partner 1: 18/14 Calorie Ski Erg 

Partner 2: 18/14 Calorie Bike Erg 

into

100 Double Unders (Partner holding 2 KB 32/24kg)

Workout Description:

This event begins with the athletes behind the start line facing the ergs on the far side of the floor. After ”3,2,1,... go” the athletes run to the ergs and start working through the prescribed calories. One athlete on each erg, working at the same time. Once both erg monitors display the prescribed calories, the athletes may then move off their erg and onto the next part of the workout. 

One partner will complete Double Unders while the other stands holding 2x32/24kg Kettlebells. In order for the Double Under reps to count, the other partner must be standing at full extension, holding the Kettlebells by their side. The partners may share and partition the Double Unders and holds as they wish.  There is no minimum work requirement. 

Once the team has completed the 100 Double Unders, they will return to the ergs to complete the prescribed calories and continue the workout in the same fashion as above until 13min has expired. 

Each partner may decide to go on any erg they wish on any round, as long the prescribed male/female calories are completed.

The erg monitors must be reset to zero before the start of each round. This is the athletes’ responsibility. The monitor may be reset by the non working athlete. If technical assistance is required, the judges and support staff will assist. 

Every calorie completed by each partner will count towards the team's score. 

Movement Standards:

Ski Erg

• Athletes will use a Concept2 ski erg.
• The monitor on the must be set to zero at the beginning of the Ski.
• The athlete must stay on the ski platform with hands on the handles until the monitor reads appropriate calories.

Bike Erg

• Athletes will use a Concept2 Bike Erg.
• The monitor on the rower must be set to zero at the beginning of the bike.
• The athlete must stay seated on the bike until the monitor reads appropriate calories.

Dual KB Hold

• The athlete must stand at full extension with a KB in each hand, arms by their sides. 
  Gymnastics grip are not allowed

Double Under

• The rope passes under the feet twice for each jump.
• The rope must spin forward for the rep to count.
• Only successful jumps are counted, not attempts.

For time:

Share reps anyhow

20 Power clean

22 Thrusters 

24 Shoulder to Overhead (STOH) 

16 Squat Clean 

Time cap: 7 minutes

Men: 60kg power clean/thruster/STOH 80kg squat clean

Women: 40kg power clean/thruster/STOH 55kg squat clean

*MF Pairs will have 2 barbells with above weights

At the 10:00 mark event 4 starts. 

Workout Description:

This event begins with the athletes behind the starting line. After ”3,2,1,... go” the athletes will move towards their bar and complete 20 power cleans, roll the bar forward 2m*, complete 22 thrusters, roll bar forward 2m, complete 24 STOH, roll bar forward 2m and add weight to the bar before completing 16 squat cleans. The athlete may not receive assistance loading the bar and must use collars, reps may be shared anyhow between the athletes.

*Please note: male-femals pairs will use two separate bars, separated across two areas, and will remain in these allocated areas during the power cleans and the thrusters before advancing for the S2OH. 

Athletes must face the finish line at all times. Both athletes must approach the bar facing the same direction. The barbell may not be dumped behind the athlete.

If the athletes complete all of the reps under the time cap, their score will be total time taken to complete the workout. If the athletes reach the time cap before completing all of the reps, their score will be the total number of reps completed.

After the 7 minute cap all athletes will move to the rig arena where event 4 will commence at the 10:00 mark.

Movement Standards:

Power Clean

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each set of power cleans begins with the barbell on the ground.
• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is in the front rack position with elbows clearly in front of the bar from profile.
• Split cleans are allowed, as long as the feet return in line when the athlete reaches full extension before the bar is lowered.

Thruster

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each set of thrusters begins with the barbell on the ground.
• The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position.
• A full squat clean into the thruster is allowed when the bar is taken from the floor.
• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is directly over, or slightly behind, the middle of their body.
• The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.
• If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition.
• Athletes may NOT receive assistance moving or resetting their barbell.

Shoulder to Overhead (S2OH)

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each set of S2OH begins with the barbell on the ground.
• The rep starts with barbell in front rack position, in contact with the chest and/or shoulders.
• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is directly over, or slightly behind, the middle of their body.
• The athlete may strict press, push press, push jerk, split jerk, or any combination of these movements to get the barbell overhead.
• If a split jerk is used, the feet must return in line before the bar is lowered.

Squat Clean

• The athlete and barbell must remain in the designated area.
• If the athlete’s feet or the plates on the barbell touch or cross the line of the designated area at any time, the rep will not count.
• Each set of squat cleans begins with the barbell on the ground.
• The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position.
• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is in the front rack position with elbows clearly in front of the bar from profile
• If the athlete power cleans the barbell, they must then pass through a squat for the rep to count

Complete as many reps as possible in 8 minutes of:

Share anyhow

30 Pull ups

24 Calorie Echo Bike

Workout Description:

This event begins with the athletes behind the starting line. After ”3,2,1,... go” the athletes will move towards the rig to complete pull-up reps. Non-working athletes stay in the designated area, indicated by a line on the floor, adjacent to the rig. Once pull-up reps are complete, the next working athlete may mount the bike. The monitor must show the calorie count at zero. Once the calories are completed the athlete who was just cycling must get off the bike and move the lane marker forward to the next line. Once the lane marker is in position, the team may then commence working through the next round of pull-ups. One partner may wait under the rig while the other partner is moving the lane marker. 

The Echo bike monitor must be reset to zero after each round. This is the athletes’ responsibility. The monitor may be reset by the non working athlete while the other partner is completing pull-up reps. If technical assistance is required, the judges and support staff will assist. 

Score for the workout is total reps completed at the 8 minute mark. 

Movement Standards:

Echo Bike

• A Rogue Echo Bike will be used.
• The monitor on the bike must be set to zero at the beginning of the round.
• The athlete must stay seated on the bike until the monitor reads appropriate calories.

Pull-ups

• The athlete must start each rep with arms fully extended and feet off the ground.
• Any style of pull-up or grip is permitted as long as the requirements are met.
• The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.
• Gymnastics grips may be used