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