Individual Workouts

Event 1 – 300 –

For time:

266 Double Unders

33 Handstand pushups

Run to the finish

(5min Cap)

 – 1min rest – 

Event 2

For time

50 Alternating one arm Dumbbell Snatch

7m One arm overhead walking Lunge

75 Wallballs

7m One arm overhead walking Lunge

50 Alternating one arm Dumbbell Snatch

(12min Cap)

Variations

Rx 30/22.5kg Dumbbell, 9/6kg Wallballs

Masters 22.5/15kg Dumbbell, 9/6kg Wallballs

Int 166 DU, 22.5/15kg Dumbbell, 9/6kg Wallballs

Scaled 266 Single skips, 15/10kg Dumbbell, 6/4kg Wallballs


Event 3

For time

__ Cal Ski Erg

(Cap 6mins)

Variations

Rx, Masters, Intermediate 100/60 Calories

Scaled 70/50


Event 4 – Nationals DT –

For time

9 Deadlift

6 Hang Clean

3 Stoh

9 Deadlift

6 Hang Clean

3 Stoh

6 Deadlift

3 Hang Clean

1 Stoh

6 Deadlift

3 Hang Clean

1 Stoh

3 Deadlift

2 Hang Clean

1 Stoh

(7min Cap)

Variations

Rx 90/55, 100/65, 110/70, 120/75, 130,80

Masters 60/30, 70/40, 80/50, 90/60, 100/65

Intermediate 75/35, 85/45, 95/55, 105/65, 115/70

Scaled 50/25, 60/35, 70/40, 80/50, 90/60


Event 5 – (RX ONLY)

TBC


Event 6

For time

Run 600m

30 TTB (Unbroken)

Run 600m

26 TTB (Unbroken)

Run 600m

22 TTB (unbroken)

(Cap 15min)

Note: if a set of TTB is broken, the individual will complete a 150m ‘punishment run’ before continuing to complete their TTB.

Note: if you are on a 600m run, when the time cap is called, the run will be considered incomplete. There is no partial run. The ‘punishment run is worth no repetitions.

Variations

Scaled competitors will complete Situps, and will NOT be required to complete a ‘punishment run’.


Event 7

4 Rounds for time

400m Row

Move your cone

12m Handstand walk

(Cap 12min)

Variations

Rx competitors will complete a minimum of 6m blocks unbroken

Masters and intermediate competitors will complete a 6m Handstand walk in 2 attempts or less, per round.

Scaled competitors TBC.


Event 8 / SEMI FINAL (TOP 16 ONLY) – FRANTASTIC –

For time

21. 15. 9

Thrusters

Pullups

(Cap 5mins)

Followed immediately by:

21. 15. 9

Thrusters

Pullups

(Cap 5mins)

Note: your score, is your worst time of the two.

Variations

Rx 42.5/30kg loaded on the Barbell

Intermediate/ Masters 40/25kg loaded on the barbell

Scaled competitors 30/20kg loaded on the Barbell, jumping C2B pullups (measured 145mm from the bar to top of the individuals head).


Event 9 / FINAL

TBC