TORIAN PRO OCEANIA CHAMPIONSHIP 2024

Event 1

5 Rounds for time:

800m Run

10 clean and jerk

Time cap: 30 minutes

14/15: 105/ 70 lbs

16/17: 165/105 lbs

Workout Flow 

• Athletes start with one hand touching the bumper plate of their barbell
• At the sound of the beep, run around the perimeter of the barbells, then exit the building onto the designated run course.
• Stay on the course and return back to the competition floor
• After entering the competition floor, run around the perimeter of the barbells until you return to your barbell.
• Complete 10 clean and jerks.
• Repeat this sequence for a total of 5 rounds
• Time stops at lockout of the 10th repetition of the 5th round of clean and jerks
  • There is no finish line to cross after locking out the final rep.
• Your score will be the time taken to complete the event.

EVENT 1

SEATED 1: Without Hip Function

5 Rounds 
600m Wheel
10 Hang Clean & Jerks
 
M: 75lb
F: 45lb

Time cap: 20 minutes

SEATED 2: With Hip Function

5 Rounds 
600m Wheel
10 Clean & Jerks to the Ground
 
M: 85lb
F: 55lb

Time cap: 20 minutes

 
SEATED: Quad Neuro

5 Rounds
600m Wheel
10 Hang Clean & Jerks
 
M: 65lb
F: 35lb

Time cap: 20 minutes

SEATED: Quad 2

5 Rounds
600m Wheel
10 Hang Clean & Jerks
 
M: 35lb
F: 17lb

Time cap: 20 minutes

WORKOUT FLOW

Athletes start with one hand touching the bumper plate of their barbell
At the sound of the beep, run / wheel around the perimeter of the barbells, then exit the arena onto the designated run course
Stay on the course and return back to the competition floor
After entering the competition floor, run / wheel around the perimeter of the barbells until you return to your barbell.
Complete 10 clean and jerks.
Repeat this sequence for a total of 5 rounds
Time stops at lockout of the 10th repetition of the 5th round of clean and jerks
There is no finish line to cross after locking out the final rep.
Your score will be the time taken to complete the event.
* Please note each division will be required to complete their own distance *

Event 2

5 Rounds for time:

100 Double Unders

20 Toes to Bar

10 Front Squat

Time cap: 18 minutes

14/15: 135/105 lbs

16/17: 185/125 lbs

Workout Flow 

• Begin on the green start mat.
• At the sound of the beep, step forward to the jump rope and complete 100 double-unders
• Then move to the pull-up bar and complete 20 toes to bar
• Then move to the barbell and complete 10 front squats
• Advance the round marker to the next station before returning to the jump rope
• Repeat the sequence of 100 double-unders, 20 toes-to-bar and 10 front squats for a total of 5 rounds.
• After completing the final front squat, drop the bar, go over it and move to the finish
  • The round marker does not advance after the final set of front squats
• Your score will be the total time taken to complete the event

Event 3

7 Rounds for time:

10 Cal Echo Bike

10 Pull-ups

10 Box Jump Overs 24/20"

10 Pull-ups

Time cap: 16min

Workout Flow 

• Begin on the green start mat.
• At the sound of the beep, move to the Echo bike and complete 10 cals.
• Then move to the rig and perform 10 pull-ups
• Then move to the box and complete 10 box jump overs
• Advance the box and return to the rig to complete 10 pull-ups
• Continue in this fashion for 7 rounds.
• After completing the final box jump over, move to the finish mat
  • There is no pull-ups after the box jump overs on the 7th (final) round
  • The box does not advance after the final box jump over
  • Athletes MAY use the channel between lanes to go around the box to the finish OR jump over the box to move to the finish.
• Time stops when you reach the finish mat.
• Your score will be the total time taken to complete the event.

Event 4

For Time:

400m Row

96 Handstand Walk (4 sections out, 4 sections back)

600m Row

120' Handstand Walk (5 sections out, 5 sections back)

800m Row

72' Handstand Walk (6 sections across the competition floor)

Time cap: 13 minutes

Workout Flow 

• Athletes begin on the green mat.
• At the sound of the beep, move to the rower and row 400m
• Then handstand walk past the 1st round marker, turn around, and handstand walk back
  • The 1st round marker will be placed after 4x12' sections
• Row 600m
• Then handstand walk past the 2nd round marker, turn around, and handstand walk back
  • The 2nd round marker will be placed after 5x12' sections
• Row 80Om
• Exit the rower and handstand walk the length of the competition floor, kick down and cross the finish line. (6x12 sections)
• Your score will be the total time taken to complete the event.

Event 5

For Time:

10 squat snatches, by 2:00 

8 squat snatches, by 4:00

6 squat snatches, by 6:00 

4 squat snatches, by 8:00 

2 squat snatches, by 11:00 

Time cap: 11 minutes

14/15

Female: 85, 90, 95, 100, 105 lbs

Male: 115, 125, 135, 145, 155 lbs

16/17

Female: 105, 110, 115, 120, 125 lbs

Male: 165, 175, 185, 195, 205 lbs

Workout Flow

• Begin on the green mat.
• At the sound of the beep, move to the bar and complete 10 squat snatches
• If you complete the 10 reps before 2mins, roll the bar to the space with the next weights, load the plates on the bar and complete 8 squat snatches
• If you complete the 8 reps before 4mins move the bar to the space with the next weights, load the plates on the bar and complete 6 squat snatches
• If the 6 reps are completed before 6mins, complete 2 squat snatches before they advance to the second barbell and complete 4 squat snatches (the bar will be pre-loaded to the correct weight).
• If you complete the 4 reps before 8mins, move the bar to the space with the final weights, load the plates on the bar and 11min timecap.
• When the final rep is completed, stay in your lane and go over the bar to the finish.
• Time stops when you reach the finish mat.

Event 6

For Time:

30/22 Cal Echo Bike

15 Bar muscle Ups

72 Dumbbell Walking Lunge

Time cap: 6 minutes

14/15: 2 x 50/35 lb Dumbbells, 10 Bar muscle ups

16/17: 2 x 70/50 lb Dumbbells

Workout Flow

• Begin on the green starting mat.
• At the sound of the beep, move to the echo bike and complete the designated calories (30 men, 22 women).
• Then move to the rig in your lane and complete 15 bar muscle ups
• Then move to the dumbbells, pick them up and lunge across the red line on the far side of the field.
• After completing the lunge, leave the dumbbells and cross the finish. The dumbbells MUST remain in your lane.
• Time stops when you reach the finish mat.
• Your score is the total time taken to complete the event.