The Summer Throwdown

Event 1: Bay Watch
For Time

This event will commence with a mass start, with all teams in each heat beginning simultaneously.

Teams are required to collect a total of eight (8) tokens, with only one athlete running at a time. The strategy for token collection is entirely at the discretion of the team.

Token Collection Strategy:
Distance 1 = 1 Token
Distance 2 = 2 Tokens
Distance 3 = 3 Tokens
Once a team has successfully gathered all 8 tokens, they must complete a final run across the finish line to officially record their time.

🔹 Important: The specific distances for each token category will only be revealed at the start of the event.

This event will be conducted in three heats, with a 20-minute time cap.

Movement Standards & Rules

1️⃣ Token Collection Rules:
Only one athlete may run at a time.
Athletes must fully cross the designated turnaround point before collecting a token.
Tokens must be placed in the team’s collection area before the next athlete begins their run.
The team may choose any combination of distances to reach the required 8 tokens.

2️⃣ Transition Rules:
The next runner cannot leave until the returning athlete has fully entered the designated exchange zone.
No physical contact is required between teammates, but the next athlete must wait behind the designated start line.

3️⃣ Final Run & Time Recording:
Once all 8 tokens are collected, one final athlete must complete a run across the finish line.
The team’s official time is recorded when the finishing athlete fully crosses the designated finish line.
If the time cap is reached before a team finishes, their total number of collected tokens will determine their ranking.

4️⃣ Penalties & Infractions:
False Starts: Any athlete leaving early before their teammate returns will result in a 5-second penalty per violation.
Missed Token Collection: If an athlete fails to properly collect or return a token, they must redo the run before the next teammate can begin.
Incomplete Final Run: A team is not considered finished until their designated athlete crosses the final finish line.

For Time
This event is a paired workout, where each team must complete the designated dumbbell-based movements as quickly as possible within the 14-minute time cap.

Each team will have one 15kg dumbbell and one 10kg dumbbell, and athletes may choose to use either dumbbell at any time during the workout.

🔹 Important: Each division may have variations in repetitions, movement distances, or weights. Ensure all division-specific standards are reviewed and confirmed before competition day.

Workout Flow & Standards
Male + Female Division
For Time:
✅ 50 Alternating Synchronized Dumbbell Snatch (15kg/10kg)
✅ 10 Meters Goblet Lunge (Steps Together)
✅ 40 Dumbbell Goblet Squats
✅ 10 Meters Goblet Lunge (Steps Together)
✅ 30 Alternating Synchronized Dumbbell Devil’s Press
✅ 10 Meters Goblet Lunge (Steps Together)
⏳ Time Cap: 14 minutes

Female + Female Division
For Time:
✅ 50 Alternating Synchronized Dumbbell Snatch (15kg/10kg)
✅ 10 Meters Goblet Lunge (Steps Together)
✅ 40 Dumbbell Goblet Squats
✅ 10 Meters Goblet Lunge (Steps Together)
✅ 30 Alternating Synchronized Dumbbell Devil’s Press
✅ 10 Meters Goblet Lunge (Steps Together)
⏳ Time Cap: 14 minutes

Male + Male Division
For Time:
✅ 50 Alternating Synchronized Dumbbell Snatch (15kg/10kg)
✅ 15 Meters Goblet Lunge (Steps Together)
✅ 40 Dumbbell Goblet Squats
✅ 15 Meters Goblet Lunge (Steps Together)
✅ 30 Alternating Synchronized Dumbbell Devil’s Press
✅ 15 Meters Goblet Lunge (Steps Together)
⏳ Time Cap: 14 minutes

Movement Standards & Rules
1️⃣ Alternating Synchronized Dumbbell Snatch
Athletes must perform alternating reps, switching hands each time.
Both athletes must complete each rep simultaneously for synchronization.
The dumbbell must travel from the floor to overhead in one fluid motion.
2️⃣ Goblet Lunge (Steps Together)
The dumbbell must be held in the goblet position (front rack, close to the chest).
Athletes must step forward, bring feet together, and fully extend before the next step.
Both athletes must move together, stepping in sync.
3️⃣ Dumbbell Goblet Squats
The dumbbell must be held in the goblet position.
Athletes must squat until hips pass below parallel and fully extend at the top.
4️⃣ Alternating Synchronized Dumbbell Devil’s Press
The dumbbell must start on the ground, followed by a burpee.
Athletes must lift the dumbbell overhead either with a snatch or clean and press.
Both athletes must complete each rep in sync.
5️⃣ Equipment Use & Transitions
Each pair has one 15kg dumbbell and one 10kg dumbbell.
Athletes can switch dumbbells at any time.

Scoring & Tie-Breaker
The official team time is recorded when both athletes complete the final movement.
If teams do not finish within the time cap, their score will be the total number of reps completed.
Tie-Breaker: The time at which the team completes their 40 Goblet Squats.

6 Rounds for Time (3 Rounds Each)
This event tests strength, endurance, and teamwork, with each athlete completing three rounds in an alternating format. The workout consists of tyre pulls, tyre drags, and shuttle runs, completed for total time.

🔹 This event can be completed at any time within the competition window.

⏳ Time Cap: 7 Minutes

Workout Flow & Standards
Each team must complete 6 total rounds, alternating between partners:

Round 1: Partner 1
Round 2: Partner 2
Round 3: Partner 1
Round 4: Partner 2
Round 5: Partner 1
Round 6: Partner 2
✅ Movements (Per Round):

1 Length (15m) Tyre Pull
1 Length (15m) Tyre Drag
1 Shuttle Run (20m Out / 20m Back)
The team’s official time is recorded when the final partner completes the last shuttle run. If a team does not finish within the time cap, their score will be based on total reps completed.

Movement Standards & Rules
1️⃣ Tyre Pull (15m)
Athletes must be facing away from the tyre while pulling it forward.
The tyre must fully cross the 15m mark before proceeding to the next movement.
The athlete must remain in continuous movement; stopping for an extended period may result in a no-rep.
2️⃣ Tyre Drag (15m)
Athletes must be facing the tyre, moving backward while dragging it.
The tyre must fully cross the 15m mark before moving on.
The athlete must demonstrate control and full completion of the drag.
3️⃣ Shuttle Run (20m Out / 20m Back)
Athletes must touch the far end line with three points of contact (e.g., one hand and both feet).
After completing the shuttle run, athletes must hand tag their partner to initiate the next round.

Scoring & Tie-Breaker
The official team time is recorded when the final shuttle run is completed.
If the 7-minute time cap is reached, teams will be ranked by total reps completed.
Tie-Breaker: Fastest time to complete the first 3 rounds (halfway point).

5-Minute AMRAP – Max Calories on SkiErg
This event challenges teams to accumulate as many calories as possible on the SkiErg within a 5-minute time window. Teams must strategize work-to-rest ratios and transitions to maximize output while managing fatigue.

🔹 This event will be available during a designated competition window, allowing teams to choose when they complete it within that timeframe.

⏳ Time Cap: 5 Minutes

Workout Flow & Standards
✅ Workout Format:

5-Minute AMRAP (As Many Calories as Possible)
Max Calories on the SkiErg
Teams work together to accumulate the highest calorie count possible within the time cap.
🔹 Strategy is key – teams must determine how frequently to switch athletes to maintain power output while minimizing fatigue.

Movement Standards & Rules
1️⃣ SkiErg Usage & Execution
Athletes must remain on the platform at all times while skiing.
Teams may switch athletes as often as they like, but only one athlete may be working at a time.
2️⃣ Transitions & Exchanges
Athletes must ensure a full stop of the SkiErg before switching.
The next athlete must wait behind the designated transition zone until their teammate steps off the platform.
A missed or improper transition may result in a 2-second penalty per violation.

Scoring & Tie-Breaker
The team’s score is the total number of calories accumulated within the 5-minute window.

Final Event: Breaking Bag
🔥 The Ultimate Test of Strength, Endurance & Strategy 🔥

Workout: For Time – 3 Rounds
🔹 Rounds 1-2:

15 Sandbag Clean & Jerks (22kg) (Shared)
20m Sandbag Bear Hug Carry (Both Athletes, One Bag Each)
10 Sandbag Cleans (22kg) (Shared)
20m Sandbag Bear Hug Carry (Both Athletes, One Bag Each)
20m Sandbag Bear Hug Lunge (Both Athletes, One Bag Each)

🔹 Round 3 (Final Round):

15 Sandbag Clean & Jerks (22kg) (Shared)
20m Sandbag Bear Hug Carry (Both Athletes, One Bag Each)
10 Sandbag Cleans (22kg) (Shared)
20m Sandbag Bear Hug Carry (Both Athletes, One Bag Each)
20m Sandbag Bear Hug Lunge to the Finish (Both Athletes, One Bag Each)
Time Cap: 15 minutes

Movement Standards & Rules
✅ Sandbag Clean & Jerk (Shared)

The sandbag must be lifted from the ground to the shoulders, then fully extended overhead with arms locked out before lowering back to the ground.
Partners may switch as needed, but only one athlete works at a time.
✅ Sandbag Clean (Shared)

The sandbag must be lifted from the ground to the shoulders in one motion.
No overhead press is required.
Partners may switch as needed, but only one athlete works at a time.
✅ Sandbag Bear Hug Carry (Both Athletes, One Bag Each)

Each athlete will carry their own sandbag for the full 20m distance.
The sandbag must be held tight against the torso throughout the carry.
Dropping the bag will require returning to the last completed section before continuing.
✅ Sandbag Bear Hug Lunge (Both Athletes, One Bag Each)

Each athlete will lunge forward while holding their own sandbag.
The back knee must touch the ground on each step before moving forward.
Athletes must fully extend their hips and knees before the next step.
The final lunge in Round 3 will determine the race to the finish line!

Tie-Breaker
If multiple teams finish at the same time or do not complete the workout within the time cap, the following tie-breakers will apply:

1️⃣ Fastest Time to Complete Round 2 – The team that finishes Round 2 first wins the tiebreaker.
2️⃣ Most Completed Reps at Time Cap – If teams fail to finish within 15 minutes, the team with the most total reps completed will place higher.

Event 5: Just Hold On
Workout: Total Hold Time

This event is a true test of grip strength, endurance, and mental resilience. Each athlete will hold two buckets filled with water while seated on the floor. The total accumulated hold time for both team members will determine the team’s final score.

Load:
Male athletes: 6L per bucket
Female athletes: 3L per bucket
Movement Standards:
✅ Athletes must remain seated on the floor (legs may be bent).
✅ Buckets cannot touch the ground at any point.
✅ The elbow joint cannot bend less than 90 degrees (arms must stay at or above this position).
✅ The hold ends immediately if:

A bucket is dropped.
The athlete lowers their arms past 90 degrees.
Any other form break occurs.
Time Cap: 5 minutes total (combined hold time of both athletes).
Tie-Breaker:
If two teams achieve the same total time, the longest single-person hold will serve as the tie-breaker.