TORIAN PRO OCEANIA CHAMPIONSHIP 2023

For total reps in 3, 3 minute rounds:
5 Bar Complex (1 toe-to-bar, 1 bar muscle up)
20 pistols
Max Burpee Jump over box

Time cap; 3 mins. each round followed by a 1 minute rest

35-44: 30/24” box
45-54: 24/20”box
55+: 3 Bar complexes, Lunge 30ft, 24/20”box

FLOW
Athletes begin on the start mat with one hand on the fence. At the sound of the beep move to the RIG and complete 1 Toe-to-bar and then 1 Bar Muscle up. Repeat this sequence 5 times. Once completed move to the floor and complete 20 single leg squats advancing and alternating every 5 reps. Once 20 repetitions are completed move to the Box and perform maximum Burpee box jump overs in the time remaining. At 3:00 mins all athletes will stop and have 1 minute to return to the start mat. Continue in this fashion until 3 rounds have been completed. Your score will be the total number of Burpee box jump over the box completed.

15 Burpee over the bar
15 Front squat
Women complete 10 Toes to bar (each) 
Men hold bar overhead (shared)

Switch 

15 Burpee over the bar
15 Front squat
Women complete 15 Toes to bar (each) 
Men hold bar overhead (shared)

Switch

15 Burpee over the bar
15 Front squat
Women complete 20 Toes to bar (each) 
Men hold bar overhead (shared)

Switch

15 Burpee over the bar
15 Front squat

Time cap: 16 min 

Rookie: 105/75lb

FLOW
All four athletes begin on the start mat with one hand on the fence. At the sound of the beep move to the barebells and perform 15 synchronised Burpees over the barbell. Once complete, pick up the barbell and perform 15 synchronised front squats. Once the 15 front squats are completed the athletes will control barbells to the floor ensuring they stay within their lane. The men will stay at the barbells, while the females move to the rig. Once one Male has the barbell in the overhead position the female athletes will perform 10 Toes to bar each. The male athletes may swap in and out as they please. The Toes to bar cannot be performed until the barbell is in the overhead Position. Once each female has completed 10 Toes to bar each they swap with the Males. Males complete 10 Toes to bar each while one female has the barbell in the overhead position. Once the Toes to bar are completed all 4 athletes move back to the barbells and continue the same sequence for 2 more rounds with Round 2 performing 15 - Toes to bar and Round 3 - 20 Toes to bar. Once the Males have completed the final Toes to bar all four athletes return to the barbells and perform 15 synchronised Burpees and 15 synchronised front squats, once the final front squats is completed the athletes will drop the barbells ensuring they stay within their lane and run to the finish line.  Time is taken when the final athlete reaches the finish line.

MM/FF Relay style
1 min max reps Clean (1st weight)
Rest 2 min
1 min max reps Clean (2nd weight)
Rest 2 min
1 min max reps Clean (3rd weight)

Pro: 265/165, 285/185, 305/205lb
Pro-Am: 215/145, 235/165, 255/185lb


FLOW
Male athletes begin on the start mat with one hand on the fence. Females athletes at the center line. At the sound of the beep the first Male Athlete moves to first bar and performs max repetitions of Cleans, when they choose to finish they will move to center line. They cannot return to the barbell once the second male athlete enters the floor. Once at the center line the second male athlete moves to the barbell and performs max repetitions of Cleans in time remaining of the 1 minute window. At the 1 minute mark any remaining Male athletes move to the center line. The first female athlete will enter the floor, move to their first barbell and perform max repetitions of Cleans, when they choose to finish they move to the finish line. They cannot return to the barbell once the second female athlete enters the floor. Once at the finish line the second female athlete moves to the barbell and performs max repetitions of Cleans in time remaining of the 1 minute window. At the 2 Minute mark any remaining female athletes move to the finish line. REST 2 Minutes. During the rest athletes will add the next designated weight to their barbell and return to their start position. Repeat sequence for 2 more rounds.  Score will be total repetitions completed.

As a relay (F/M/F/M), complete: 
100 Double unders
15 Dumbbell Bench Press
100’ Overhead dumbbell lunge

Time cap: 16 mins

Rookie: 50/35lb

FLOW 
Athletes begin on the start mat with one hand on the fence. At the sound of the beep the first female athlete will move to the rope and perform 100 Double unders, move to the bench and perform 15 Dumbbell Bench Press. Once completed 15 - DB Bench press the athlete will lower dumbbells to ground, move to designated area and begin 100’ Overhead DB Lunge (up and back). Once clearly past the designated line, lowers DB to ground and runs to the starting mat and tags the first Male athlete. The male athlete will continue in the same sequence. Then second female and second Male athlete. Upon completion of the Lunge the second male athlete lowers DB to ground, turns and runs to the finish mat.

For time:
1000m Echo Bike
Hand over hand sled (pull 84’)
1000m Assault Runner
Hand over hand sled (pull 84’)
1000m Ski
Hand over hand sled (pull 84’)

Time Cap: 16mins

35-44: 180/135lb
45-54: 135/90lb
55+: 90/70lb

14-15: 135/90lb
16-17: 180/135lb

FLOW
Athletes begin on the start mat with one hand on the fence. At the sound of the beep the athlete moves to the bike and completes 1000m. The athlete will then, move to the end of rope and pull the sled hand-over-hand until it has completely passed the designated tape-line, run the rope back down the floor, and pull the sled back over its starting line. The athlete will then complete the 1000m on the assault runner. The athlete will then repeat 2 more hand-over-hand lengths ending with the sled completely over the start line. The athlete will then complete the 1000m on ski-erg before the final 2 hand-over-hand lengths. Once the sled is completely past the start line for the final time, the athlete will then run to the finish line. Time is taken when the athlete reaches the finish line. In the event of a time-cap, each 100m completed on the machines (rounded down - eg 137m =100m) will count as 1 rep. Each section of the field the sled completely crosses will count as 1 rep.

4 Rounds
2/1.5K Echo Bike
Bear hug Sandbag hold
10 Syncro Sandbag cleans 

Rookie: 150/100lb

*1 female and 1 male will be riding whilst 1 female and 1 male will be performing a Bear Hug Sandbag Hold. 

Time cap: 22 min

FLOW
All Athletes begin on the start mat with one hand on the fence. At the sound of the beep 1 male and 1 female athlete will move to the Echo Bikes, the other male and female athlete will move to the sandbag. Once ONE sand bag has been picked up, and in the bear hug position the athletes may begin riding. There will be 2 Sandbags  - (M) Male weight - (F) Female weight 
Athletes can swap at any time however the bikes can only be in motion , with 1 Male and 1 Female on the bike at all times and when ONE Sandbag is in bear hug position. If one athlete finishes the required distance they must remain on the bike until the other athlete has completed. Once the display reads 2000m for the male and 1500m for the female all 4 athletes can move to the sandbags. The athletes will perform 10 syncro sandbag cleans, once completed one athlete will run down the floor and progress the chess piece to the next designated line before returning to starting position. Repeat this sequence 3 more times. At the completion of the final syncro sandbag cleans, the athletes will control the sandbags to ground and run to the finish line. Time is taken when the last athlete reaches the finish line.

3 Rounds for time:
15/10 cal Echo Bike
20 Toes to bar
60’ Sandbag bear-hug carry

Time cap: 8 mins

35-44: 200/150lb
45-54: 150/100lb
55+: 15 T2B, Farmers carry 70/50lb Dumbbells

14-15: 15 T2B, Farmers carry 70/50lb Dumbbells
16-17: 150/100lb

FLOW
Athletes begin on the start mat with one hand on the fence. At the sound of the beep the athlete will move to the bike and complete required cals, remaining on bike until the monitor reads 15(m) / 10(fm), once complete move the rig and complete 20 toes to bar, then pick up sandbag and once in bear-hug position complete 60 feet carry ensuring the bag finishes completely over the line at the end of floor. If the bag is dropped mid length the athlete may pick up and continue on. If there is a clear motion of throwing the bag forward the athlete must pick the bag up and return to the spot where the bag was thrown. Once completed, move back to the bike and continue in this sequence for another 2 rounds. Once the final length of bear-hug carry is complete, and the bag is clearly over the line the athlete moves to the finish line.. Time is taken when the athlete reaches the finish line.

4 Rounds
2/1.5K Echo Bike
Bear hug Sandbag hold
10 Worm Clean and Jerks

*1 female and 1 male will be riding whilst 1 female and 1 male will be performing a Bear hug Sandbag hold. 

Time cap: 22 min

Pro: 200/150lb
Pro-Am: 150/100lb, Worm cleans 

FLOW
All Athletes begin on the start mat with one hand on the fence. At the sound of the beep 1 male and 1 female athlete will move to the Echo Bikes, the other male and female athlete will move to the sandbag. Once ONE sand bag has been picked up, and in the bear hug position the athletes may begin riding. There will be 2 Sandbags  - (M) Male weight - (F) Female weight. Athletes can swap at any time however the bikes can only be in motion, with 1 Male and 1 Female on the bike at all times and when ONE Sandbag is in bear hug position. If one athlete finishes the required distance they must remain on the bike until the other athlete has completed. Once the display reads 2000m for the male and 1500m for the female all 4 athletes can move to the worm. The athletes will perform 10 x  Worm and Clean & Jerks once completed, one athlete will run down the floor and progress the chess piece to the next designated line before returning to starting position. Repeat this sequence 3 more times. At the completion of the final Worm Clean and Jerk, the athletes will control the worm to ground and run to the finish line. Time is taken when the last athlete reaches the finish line.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Deadlift
DB Bench Press
Squat Clean

Time cap: 17 mins

35-44:  255/185, 70/50, 125/95lb
45-55: 225/165, 50/35, 105/ 75lb
55+: 195/135, 35/25, 85/55lb

FLOW
Athletes begin on the start mat with one hand on the fence. At the sound of the beep the athlete moves to the barbell and performs 10 Deadlifts, once completed move to the bench and perform 10 Dumbbell Bench Press, then to Barbell to perform 10 Squat Cleans. The athlete will then return back down your lane to the first barbell, face finish mat and perform 9 Deadlifts, 9 DB bench Press and 9 Squat Cleans. Continue in this fashion reducing 1 rep each round. After completing the final rep at squat clean - run to finish line. Time is taken when the athlete reaches the finish line.

In MF pairs for 15 mins, complete as many rounds as possible of:
3 Syncro Bar Muscle Ups
5 Syncro Thrusters 

*1 pair works while the other rests, then switch 

**Add + 2 Muscle Ups and + 5 Thrusters after both pairs complete the round

Pro: 95/65lb
Pro-Am: Shared muscle ups

FLOW
Athletes begin on the start mat with one hand on the fence. At the sound of the beep the first M/F pair moves the RIG and performs 3 synchro BMU, (Pro-Am will share the BMU reps tagging in and out as needed.(The Non-working athlete must stay behind rig - near the start mat.) Once completed, move to the barbell and perform 5 syncro Thrusters. Once completed both athletes return to the start mat and tag second M/F pair. They will move to the rig and perform 3 synchro BMU, and 5 syncro Thrusters. Once completed both athletes will return and tag first M/F pair.  Repeat this sequence until the 15 minutes time cap has expired, adding 2 Bar Muscle Ups and 5 Thrusters after both pairs complete the round. Your score will be the total number of repetitions completed. 

For Time:
20 Overhead squats
500m Row
1 Handstand-walk pirouette
20 Chest to bar pull-ups
10 Strict, Chest to wall handstand push-ups
20 Chest to bar pull-ups
1 Handstand-walk pirouette
500m Row
20 Overhead squats

Time Cap: 16 Mins

35-44: 155/105lb, 1 pirouette, 10 Strict Chest to wall handstand push-ups
45-55: 135/85lb, Slalom Handstand walk, Strict Back to wall handstand push-ups
55+: 115/75lb Handstand walk, Handstand push-ups

14-15: 95/65lb, Handstand walk, Handstand push-ups
16-17: 135/95lb, Slalom Handstand walk

FLOW
Athletes begin on the FINISH mat. At the sound of the beep the athlete will move to the barbell and perform 20 Overhead Squats, once complete the athlete moves to the rower to complete 500m. On completion of 500m the athlete moves to complete 1 Handstand-walk pirouette. The athlete will move to rig and complete 20 chest to bar pull-ups followed by 10 chest-to-wall handstand push-ups. After completeing the chest to wall Handstand push ups work back through the chipper in the same fashion - 20 chest to bar pull ups, 1 Handstand-walk pirouette, 500m row, 20 overhead squats. 

Once 20 OHS have been completed the bar is lowered under control in front of the athlete, the athlete must jump over the bar and run to the finish line. Time is taken when the athlete reaches the finish line.

In MF pairs for 15 mins, complete as many rounds as possible of:
3 Syncro Chest to bar pull-Ups
5 Syncro Thrusters 

*1 pair works while the other rests, then switch 
**Add + 2 Chest to bar pull-ups and + 5 Thrusters after both pairs complete the round

Rookie: 43/29kg

FLOW
Athletes begin on the start mat with one hand on the fence. At the sound of the beep the first M/F pair moves the RIG and performs 3 synchro Chest to bar pull-ups. Once completed moves to the barbell and performs 5 syncro Thrusters. Once completed both athletes return to the start mat and tag second M/F pair. They will move to the rig and perform 3 synchro Chest to bar pull-ups, and 5 syncro Thrusters. Once completed both athletes will return and tag first M/F pair. Repeat this sequence until the 15 minutes time cap has expired, adding 2 Chest to bar pull-ups and 5 Thrusters after both pairs complete the round. Your score will be the total number of repetitions completed. 

In MF pairs for 15 mins, complete as many alternating rounds as possible of:

M/F Pair 1 starts: 
10/7 Row Cals
10 (each) Syncro Alt DB Snatch
15 (each) 24” Box Jump, alternating

M/F Pair 2 starts: 
10/7 Ski Cals
10 (each) Syncro Alt DB Snatch
15 (each) 24” Box Jumps, alternating 

*1 pair works while the other rests, then switch 
**Pairs will alternate rounds for 15 minutes to complete as many rounds as possible. 

Pro: 70/50lb
Pro-Am: 70/50lb

FLOW
The first pair begins on the rower, legs straight, hands behind their back. The Second pair will be standing on the ski ergs. At the sound of the beep the first pair begins rowing, both athletes must remain seated on the rower until the monitor displays required calories. Once completed move to the dumbbells completing 10 (each) synchronised DB snatch, alternating arms each rep. Once completed move to the Box standing on opposite sides and complete 15 (each) Box Jumps. Alternating reps. Once they have completed 15 Box Jumps (each), the second pair are released to begin their work.

The second pair will commence the ski and complete required cals, remaining on ski until both athletes have completed their respective calories. Once completed move to the dumbbells completing 10 (each) synchronised DB snatch, alternating arms each rep. Once completed move to the Box standing on opposite sides and complete 15 (each) Box Jumps. Alternating reps.

As soon as the second pair begin their set of box jumps, the first pair will move down the lane and take their position on the ski ergs. Once the second pair have completed their 15 Box Jumps (each) the first pair may begin their work on the ski. The athletes will continue to complete this sequence until the 15 minute time cap is reached. 

The score will be the total rounds and reps completed.

Final - Top 10 Teams

As a relay (F/M/F/M), complete: 

(F1 and M1) 
400m Sprint
10 Dumbbell Bench Press 
15 Single Leg Squats, leg 1
15 Single Leg Squats, leg 2
1 Handstand walk turnaround

(F2 and M2) 
400m Sprint
15 Dumbell Bench Press 
10 Single Leg Squats, leg 1
10 Single Leg Squats, leg 2
1 Handstand walk

Time cap: 16min 

Pro: 70/50lb
Pro-Am: 70/50lb, Handstand walk

FLOW
Athletes begin on the start mat with one hand on the fence. At the sound of the beep the first female athlete runs 400m on assault runner, 10 Dumbbell Bench Press, 15 single leg squats on one leg, 15 single leg squats on opposite leg then handstand-walk to designated area, once across the line perform a 180 degree turn and HSW back to start position. Both hands must cross the line before coming down under control. Once completed the athlete tags the first male athlete to begin their work, following the same rep scheme. When the first male tags the second female athlete, they enter and begin their work. Running 400m, 15 Dumbbell Bench Press, 10 single leg squats on one leg, 10 single leg squats on opposite leg then 1 length of handstand-walk (NO 180 Turn). When the second female passes the designated line with both hands, they can come down under control and run to the finish line. The final male athlete is released to begin their work, following the same rep scheme as the second female athlete. Time is taken when the final male athlete passes the finish line.

For heaviest load lifted:
Run 800m
Max Snatch

Timecap: 6 mins

At the time cap, athletes will have 2 minutes to reset for test 5.

55+: Run 550m

FLOW
Athletes begin on the start mat with one hand on the fence. At the sound of the beep the athlete will run 800m. Once completed in time remaining the athlete will move to the barbell and perform a 1-rep max Snatch. Score will be the heaviest successful Lift.

Athletes will REST 2 Minutes and move back to the start mat.

For time:
8 Snatch
Run 800m 

Timecap: 6 mins

35-44: 155/105lb
45-54: 135/85lb
55+: 115/75lb, Run 550m

FLOW
Athletes begin on the start mat with one hand on the fence. At the sound of the beep move to the barbell and complete 8 snatch before performing an 800m run. Time is taken when the athlete reaches the finish line.

For time:
15 Worm Burpee
15 Worm Squat
Women complete 10 Strict pull-ups (each) 
Men complete Handstand hold (shared)
Switch 
15 Worm Burpee
15 Worm Squat 
Women complete 15 Chest to bar pull-ups (each) 
Men complete Handstand hold (shared)
Switch
15 Worm Burpee 
15 Worm Squat
Women complete 20 pull-ups (each) 
Men complete Handstand hold (shared)
Switch
15 Worm Burpee
15 Worm Squat

Time cap: 16 min 

FLOW
All four athletes begin on the start mat with one hand on the fence. At the sound of the beep move to the worm and perform 15 Burpees over the worm. The order for the worm is M/F/M/F. Once complete, pick up the worm and perform 15 worm squats. Once the 15 worm squats are completed the athletes will drop the worm ensuring it stays within their lane. The men will move to the Handstand Wall, while the females move to the pull-up rig. Once one Male has kicked up into a Handstand Hold the female athletes will perform 10 strict pull-ups each. The athletes may swap in and out as they please. The pull-ups cannot be performed until the athlete is in the Handstand Hold Position. Once each female has completed 10 pull-ups each they swap with the Males. Males complete 10 strict pull-ups each while one female athlete is in the Handstand Hold Position. Once the pull-ups are completed all 4 athletes move back to the worm and continue the same sequence for 2 more rounds with Round 2 performing 15 - C2B pull-ups and Round 3 - 20 pull-ups. Once the Males have completed the final pull-up all four athletes return to worm and complete 15 Worm burpees and 15 Worm squats, once the final worm squats is completed the athletes will drop the worm ensuring it stays within their lane and run to the finish line.  Time is taken when the final athlete reaches the finish line.