Individual Workouts

Event 1 > Silly60

For time:

60 Bar facing burpees

(4min Cap)

 – 1min rest – 

Event 2 > Part B

For time:

21/42 – 15/30 – 9/18

Overhead Squats

Wallballs

(7min Cap)

Variations

Rx: 60/40kg Overhead Squats, 9/6kg Wall balls.

Masters(40-49): 50/35kg Overhead Squats, 9/6kg Wall balls.

Masters(50+): 40/30kg Overheadsquats, 9/6kg Wall balls.

Intermediate: 50/35kg Overhead Squats, 9/6kg Wall balls.

Scaled: 30/20kg Overhead Squats, 6/4kg Wall balls.

Heat times

SILLY60PARTB


Event 3 > Aquathlon

For time:

Swim

Run

(Cap 40mins)

Variations

Rx: Swim 400m, Run 4km

Masters(40-49)/(50+)/Intermediate: Swim 300m, Run 4km.

Scaled: Swim 150m, Run 4km.

Notes

Swim time cap regardless of division: 10mins

Minimum work requirement

4km Run complete.

Heat times

HEATTIMES

Pool location


Event 4 > Gymnasty

5 Rounds For time:

105 Double Unders

5/4/3/2/1 Rounds of:

3 Pullups

2 Chest2Bar Pullups

1 Bar Muscle Up

(Cap 14mins)

Flow

Workout is five rounds, with decreasing rounds, per round. Performed as, Round 1, 105 DU followed by 5 rounds of 3,2,1. Round 2, 105 DU followed by 4 rounds of 3,2,1. Round 3, 105 DU followed by 3 rounds of 3,2,1…

Variations

Masters(40-49): 75 Double unders.

Intermediate/Master (50+): 75 Double Unders. 5,4,3,2,1, rounds of 3 Pullups, 3 Chest2Bar Pullups.

Scaled: 50 Lateral Jumps. 5,4,3,2,1, rounds of 7 SDHP@40/30kg, 3 Pullups.

Heat times

HEATSHEET


Event 5 > REDLINE

For Time

30 Clean & Jerk

(5min Cap)

Variations

Rx: 100/65kg

Masters(40-49): 85/55

Intermediate: 90/55

Master (50+): 75/45

Scaled: 67.5/40

Heat times

REDLINE(VERSION2)


Event 6 > Obstacle Course

For time:

Complete the obstacle course

(Cap 3mins)

Heat times

OBSTACLE COURSE


Event 7 > Chips

For time:

70/55 Calorie Row

55 Alternating Dumbbell Snatch

40 Deadlift

25 Box over jumps

25 Ring Dips

25 Box over jumps

40 Deadlift

55 Single Arm Dumbbell Overhead Squats

(Cap 19mins)

Variations

Rx: 30/22.5kg Dumbbell, 100/65kg Deadlift, 24″ Box jump.

Masters/Intermediate: 22.5/15kg Dumbbell, 80/55kg Deadlift, 24/20″ Box jump, 10 Ring Dips.

Scaled:Row 50/35 Cal Row. 15/10kg Dumbbell, 70/45kg Deadlift, 24/20″ Box jump over or, Step on and over. Replace, Single Arm Overhead squat with Goblet Squat, Ring Dips with 10 Hand release pushups.

Heat times

CHIPS


Event 8 > Upside

For time:

Handstand walk 56m

(Cap 3mins)

Variations

Rx: 7m unbroken intervals

Masters(40-49)/(50+)/Intermediate: 2 attempts to complete each 7m interval

Scaled: 56m 1 Arm OH walking lunge @22.5/15kg

Heat times

UPSIDE


Event 9 > Kalsu

For time:

100 Thrusters

(Cap 15mins)

Every minute on the minute, complete 6 Pistols.

Notes

Top 16 ONLY (after event 8)

Variations

Rx: 60/40kg thrusters

Masters(40-49)/Intermediate: 50/35kg thrusters. 4 Pistols.

Masters(50+): 40/30 thrusters. 4 Pistols.

Scaled: 40/25kg thrusters. Replace Pistols with 6 Squats.

Heat times

KALSU

The 2018 Individual Finals workouts will be posted here.