The Toa 2024

For Max Reps

Pair 1:
5 Min AMRAP
800 m Team run
Pair 1 will complete as many worm clean and jerks in time remaining. 

1 min Rest

Pair 2:
5 Min AMRAP
800 m Team run

Pair 2 will complete as many worm clean and jerks in time remaining

For Max Reps

Pair 1:
3 Min AMRAP
400 m Team run
Pair 1 will complete as many worm clean and jerks in time remaining. 

1 min Rest

Pair 2:
3 Min AMRAP
400 m Team run

2nd Pair will complete as many worm clean and jerks in time remaining

Total time 7 mins 

For Time:

Each athlete will perform one round for time each of:

25 m sled drag
25 m sand bag carry (100 lbs)
100 m sprint
25 m sand bag carry (100 lbs) 
25 m sled drag

Rounds will be done in a relay style.

Score is total time taken by all 4 athletes. 

Sled weight will be revealed on the day, but expect it to be equal to or heavier than 25 kg. 

In a 7 min window in same-gendered pairs (starting with the females), athletes will perform

30 synchro bar facing burpees

Then…

Work to a 1rm clean in the remaining time .
one athlete working at a time.

Workout flow

Female Pair
7 mins
30 synchro bar facing burpees

Work to a 1rm clean in the time remaining

1 min Transition

Male Pair
7 mins

30 sychro bar facing burpees

Work to a 1rm clean in the time remaining

100 Barbell Thrusters for time

Each athlete will have a 1:30 window to complete:
10/8 Echo Bike Calories 
10 Toes to Bar (16 Sit-Ups for scaled athletes)
Max Barbell Thrusters 43/30 kgs 

After 1:30, the next athlete will take their turn, continuing the cycle until a total of 100 barbell thrusters is completed among the team. 

Athlete order is the following:
Male-Male-Female-Female

Time cap is 12 mins. 

If an athlete does not finish their buy-in (Echo Bike calories and Toes to Bar or Sit-Ups) within the 1:30 window, the remaining reps will be deducted from the teams total thrusters.

In relay style each athlete will compete one round each of: 
10 DB Deadlifts
10 DB Front Squats
10 m DB FR Walking lunge
10 DB Shoulder to overhead
10 of a *Gymnastics movement*

*Gymnastics Movement*
Athlete 1: 10 x Pull up
Athlete 2: 10 x C2B
Athlete 3: 10 x BMU
Athlete 4: 10 m HS Walk

Time Cap: 12 Mins 

In relay style each athlete will compete one round each of:

10 DB Snatch

10 Dual DB S2OH

10m Dual DB Front Rack Walking Lunges

10 Dual DB Front Rack Squats

10 Dual DB Deadlifts

Time Cap 12mins

*Athlete order: F, M, F, M.

Loads: Females - 15 kg DB's KBs. Males - 22.5 kg DB's 

12 Min Cap