Event 4 - All Gas, No Brakes!

Team relay for time:

30/20 calorie echo bike

15 thrusters (40/30)

10 burpee over the bar

shuttle run out and back

8 minute time cap.

All athletes will begin on the start line. On the call of 3,2,1 go, one athlete will advance to the echo bike and begin to work. Once the calories are complete, the athlete will advance to the barbell and complete 15 thrusters and 10 burpees over bar. The athlete will finish by completing an out and back shuttle run before tagging the next athlete in. Continue in this fashion until all athletes have completed a full round each. 

Non-working athletes must wait behind the start line. Another athlete can only enter the floor when the working athlete returns to the start line and makes a tag.

Athletes must complete one full round of work before tagging the next athlete.

When the final athlete has finished their burpees, they must perform the out and back shuttle run before crossing the finish line to complete the workout.

During the thrusters, the athletes hips must CLEARLY pass below parallel during the squat portion of the movement and a stacked locked out position overhead must be achieved. The knees, hips and elbows must be locked out with the bar positioned directly above the shoulders.

During the burpees over the bar, the athletes must CLEARLY contact the ground with their chin and chest before attempting to stand out of the rep. Athletes are permitted to step over the bar. These are lateral burpees, not bar facing.

Event 5 - BIG RED BALLS!

For time:

50 d-ball over the shoulder (45/35)

200m d-ball carry

40 d-ball hug squats

200m d-ball carry

30 burpee d-ball box overs (40”)

All athletes will begin on the start line. On the call of 3,2,1 go, one athlete will advance to the d-ball and begin to work.

Upon finishing the d-ball over the shoulder, the entire team will head out for the d-ball carry. Athletes may share the carry as they like.

Upon finishing the carry, two athletes will return to the start line. The remaining athlete will begin working on the d-ball hug squats. 

Continue in this fashion until all the work is complete. When the final burpee d-ball box over is complete, the working athlete must cross the finish line to complete the workout.

Non-working athletes must wait behind the start line. Another athlete can only enter the floor if the working athlete returns to the start line and tags a team-mate.

You may divide the work however you like.

D-ball cleans: Every rep will start from the ground. For the rep to count, the d-ball must CLEARLY pass over the shoulder of the athlete. If the ball falls off to the side, the rep will not count.

D-ball hug squats: The ball must be held in a bear hug postion. For the rep to count the athletes hip crease must CLEARLY pass below parallel before returning to full knee and hip extension.

Burpee D-ball box overs: Every rep will start with the ball on the ground. For the burpee to count, the athletes chin and chest must CLEARLY make contact with the ground before standing. The athlete will then pick up the D-ball and throw/roll the ball over the box. The athlete will then follow the ball over the box. When the ball and both of the athetles are in feet contact with the ground on the opposite side, the rep is complete.

Event 3 - LIFT BIG!

8 minutes to lift the heaviest combined weight:

1 deadlift

1 hang clean

3 front squats

1 jerk

Event 3 will begin two minutes after Event 2 finishes.

All athletes will use the same barbell, and can complete as many attempts as they wish during the 8 minute time period.

The heaviest successful lift from each athlete will go towards the combined total. 

Athletes must deadlift the bar to full knee and hip extension with shoulders above the bar before lowering into the hang clean.

Athletes may choose to hang power clean. In which case, the athlete must stand to full knee and hip extension with elbows in front of the bar before beginning the first front squat. Athletes may also choose to hang squat clean. In which case, they will only need to perform 2 front squats before attempting the jerk.

For the squat clean and front squats to count, the athletes hip crease must CLEARLY pass below parallel before returning to full knee and hip extension.

Athletes may choose to attempt any variation of a jerk. All variations must finish in the same way; feet together with knees, hips and elbows fully locked out.

Athletes must show control overhead until the judge gives the down signal. 

Upon finishing the event, athletes will be required to deload the barbell and stack the weight plates ready for the next heat.

Event 2 - Who's Following Who?!

AMRAP 9:

10 synchronised power cleans

20 synchronised box jump overs (24/20”)

10 synchronised power cleans

20 pull-ups

Male barbell weights: 60/50kg
Female barbell weights: 40/30kg

All athletes will begin on the start line. On the call of 3,2,1 go, two athletes will advance to the barbells and begin work.

Both of the synchronised movements are between two athletes.

The power cleans must be synchronised at the top and bottom of the movement. Meaning, that athletes must have their barbells on the floor at the same time, and be locked out at the top with the knees and hips extended, and elbows in front of the bar together.

The box jump overs must also be synchronised. Both athletes must have two feet in contact with the top of the box at the same time. Athletes may step, or jump off the opposite side of the box, and must have both feet on the floor together before starting the next rep.

The pull-ups are not synchronised. Only one athlete is required to complete this work for each set. The athletes must start from a straight arm position and the chin must clearly pass above the bar for the rep to count.

Non-working athlete(s) must wait behind the start line. Another athlete can only enter the floor if a working athlete returns to the start line and tags their teammate.

You may divide the work however you like.

Event 3 will begin 2 minutes after Event 2 finishes.

Event 1 - You Trippin' Brah?

For time:

100 double unders (25 rep sections)

90/70 calorie ski 

100 double unders (25 rep sections)

160/120 calorie row

100 double unders (25 rep sections)

90/70 calorie ski 

100 double unders (25 rep sections)

Score = time or reps completed at 18 minute time cap.

All athletes will begin on the start line. On the call of 3,2,1 go, one athlete will advance to the double unders and begin to work.

Double unders must be completed in unbroken sets of 25. If the athlete trips, they will return to zero, or the nearest set of 25 reps. One athlete can complete all 100 reps, teams do not have to swap after completing 25 reps.

Once the double unders are complete, the athlete can advance to the ski erg, then back to the double unders, and so on. Continue in this fashion until all the work is complete.

Non-working athletes must wait behind the start line. Another athlete can only enter the floor if the working athlete returns to the start line and tags a team-mate.

You may divide the work however you like.

Upon finishing the final set of double unders, the athlete must cross the finish line to complete the workout.