Event 1 – ‘Couples Couplet’

(19min Cap)

<Rx>

As pairs complete:

50 Pullups – 40 C2B Pullups – 10 Syncro B.MU

10 Ttb – 40 Ttb – 50 Ttb

 

(12min Cap, to continue, but be placed behind successful teams who complete the gymnastics block)

(note: during pullups, one person hangs, one person works)

 

followed by:

2 Rounds as M/F pair:

20/12 Cal ski (or) 75 DU

8 – 10 – 12, 1Arm DB overhead squat @ 30/22.5

 

No minimum work requirement.

 

<Masters>

As pairs complete:

40 Pullups – 30 C2B Pullups – 5 Syncro B.MU

10 Ttb – 30 Ttb – 40 Ttb

 

(12min Cap, to continue, but be placed behind successful teams who complete the gymnastics block)

(note: during pullups, one person hangs, one person works)

 

followed by:

2 Rounds as M/F pair:

20/12 Cal ski (or) 75 DU

8 – 10 – 12, 1Arm DB overhead squat @ 22.5/15

 

No minimum work requirement.

 

<Intermediate>

As pairs complete:

50 Pullups – 20 C2B Pullups – 40 C2B

10 Ttb – 40 Ttb – 40 Ttb

 

(12min Cap, to continue, but be placed behind successful teams who complete the gymnastics block)

(note: during pullups, one person hangs, one person works)

 

followed by:

2 Rounds as M/F pair:

20/12 Cal ski (or) 50 DU

8 – 10 – 12, 1Arm DB overhead squat @ 22.5/15

 

No minimum work requirement.

 

<Scaled version>

As pairs complete:

40 Jump Pullups – 10 Pullups – 40 Pullups

40 Situps – 40 Situps – 40 Ttb

 

(12min Cap, to continue, but be placed behind successful teams who complete the gymnastics block)

(note: during pullups, one person hangs, one person works)

 

followed by:

2 Rounds as M/F pair:

15/10 Cal ski (or) 50 Lateral jumps

8 – 10 – 12, 1Arm DB Snatch@ 22.5/15

 

No minimum work requirement.


Event 2 – ‘Max Snatch’

The team will share one platform and have a total of 10 minutes for each member to find his or hers 1-rep-max Squat Snatch. One athlete lifts at a time, in any order. Only two athletes will be on the platform at a time, all other athletes will be either at the finish or the start line.

Note: once athletes move from the platform to the finish line they may not return to the platform to attempt another lift.

 

No minimum work requirement.


Event 3 – ‘Gas tank’

<Rx, Int, Mas>

As a trio of FFF

3 Round for time:

Run 320m, 80m, 120m

Carry x3 Drums 20m (20,20,0kg)

 

Followed by:

As a trio of MMM

3 Rounds for time:

Run 320m, 160m, 200m

Carry x3 Drums 20m (40,20,20kg)

 

Note: The next round can not be started until ALL athletes have passed the 20m mark which the Drums have been moved past.

 

<Scaled>

Will not complete a lap of the field to begin, instead they will immediately run towards the marked turn around line.


Event 4 – ‘Skilful’

<All divisions>

For max distance, one throw each, Shotput.


Event 5 – ‘Team row version 2.0’

<All divisions>

For max Calories

(As a trio)

Row as many Calories as possible in 20mins

 

Followed immediately by:

For max Calories

(As the remaining trio)

Row as many Calories as possible in 25mins

 

No minimum work requirement.


Event 6 – ‘Team Carry’

For time complete:

(As a trio)

Stretcher Carry

 

Followed by:

(As the remaining trio)

Stretcher carry

 

 

<Rx>

1km  (each trio)

<Int/Masters>

750m (each trio)

<Scaled>

500m (each trio)

 

No minimum work requirement.


Event 7 – ‘Team chipper 

 

<Rx version>

For time:

(21min Cap)

(Note: team MUST nominate four competitors to complete this workout, who will NOT participate in Event 8)

80 Strict HSPU

80 Hang Squat Cleans @ 70 (55kg hold)

80 Pairs Deadlift @ 170

80 Parellete facing burpees

 

<Int/Masters version>

For time:

(21min Cap)

(Note: team MUST nominate four competitors to complete this workout, who will NOT participate in Event 8)

80 HSPU

80 Hang Squat Cleans @ 60 (45kg hold)

80 Pairs Deadlift @ 150

80 Parellete facing burpees

 

<Scaled version>

For time:

(21min Cap)

(Note: team MUST nominate four competitors to complete this workout, who will NOT participate in Event 8)

80 HSPU + Ab Mat and 2x 5kg plate

80 Hang Squat Cleans @ 50 (35kg hold)

80 Pairs Deadlift @ 130

80 Parellete facing burpees

 

Note: All divisions, order is hold, work, rest, rest.

Note: On rotation, each athlete must achieve one rep before they can rotate in the to the next competitor. The order may change before each exercise, but not until the exercise is complete.


Event 8 – ‘Pairs Sprint’

 

<Rx Version>

For time:

(10min Cap)

(Note: team MUST nominate two competitors to complete this workout, who will NOT participate in Event 7)

‘Amanda’

9, 7, 5 of each:

Squat Snatch @ 60/40

Ring Muscle Ups

 

Followed immediately by:

10 Rounds

Legless rope climb

Move cone

 

<Int/Masters Version>

For time:

(10min Cap)

(Note: team MUST nominate two competitors to complete this workout, who will NOT participate in Event 7)

‘Amanda’

9, 7, 5 of each:

Squat Snatch @ 50/35

Ring Dips

 

Followed immediately by:

10 Rounds

Rope climb

Move cone

 

<Scaled Version>

For time:

(10min Cap)

(Note: team MUST nominate two competitors to complete this workout, who will NOT participate in Event 7)

‘Amanda’

9, 7, 5 of each:

Squat Snatch @ 40/30

Toes to Rings

 

Followed immediately by:

5 Rounds

Rope climb

Move cone

 

 

No minimum work requirement.