Individual Rx Workouts (Day 1)
Event 1 > Row
Minimum work requirement of 1500/1200m.
Flow. The competitors will start seated on the rower, legs extended, hands behind their back. On the sound of 3,2,1… go, the competitors may begin rowing. On completing 500/400m they must get off the rower, run to their cone, move their cone one square towards the finish line before returning to the rower and continuing to work towards the required distance. They will repeat this again at 1000/800m, 1500/1200m and 1800/1500m. On completing the required distance, competitors will get off the rower and run to the finish, at which time they will be awarded their time for the event.
Heat lists. Event 1 > Row
Event 2 > Death by Dumbbell
12m 1 Arm overhead walking lunge @30/22.5kg
36 Alternating Dumbbell Snatch @30/22.5kg
36 1 Arm overhead Dumbbell Squat @30/22.5kg
36 double Dumbbell hang to overhead @2×30/2×22.5kg
36 double Dumbbell Box step overs @2×30/2×22.5kg
9m double Dumbbell overhead walking lunge @2×30/2×22.5kg
Minimum work requirement of 84 reps.
Flow. The competitors will start standing behind the start line. On the sound of 3,2,1… go, competitors will step forward to their Dumbbell. They will then while holding the Dumbbell overhead, lunge out 12m, placing their Dumbbell down after the 12m marked area. They will then turn around, step forward into the first of four marked areas. Here they will complete 12 Alternating Dumbbell Snatch. Once 12 have been completed, they will move forward one square and repeat. They will again step forward once they have completed a further 12 repetitions. On completing 36 total they will move in the second of four marked areas and complete in the same fashion, 36 1 Arm overhead Dumbbell Snatch. Again, on completing 36 repetitions they will move to the next marked area where they will find a second Dumbbell. Here, in the same fashion they will complete 36 double Dumbbell Hang to overhead, as a Snatch or Clean and Jerk. Finally, once 36 repetitions have been completed, they will move to the last marked area to complete 36 double Dumbbell box step overs. They will not need to move forward after each 12 this time. On completing their 36th repetition, finishing on the side away from the finish line, they will again lunge down the floor this time with both Dumbbells held over head. Once they have completed the 9m overhead lunge, they will place the Dumbbells down and run to the finish where they will be awarded their finish time.
1 Arm, overhead walking lunge. The competitor will lift the Dumbbell from the ground to overhead, and gain control of the Dumbbell with one arm above the horizontal plane of the top of the head, before beginning their lunge. Holding the Dumbbell overhead the competitor will lunge the required length. If at any stage the Dumbbell is lowered below the the top of the head, the individual will be required to move back to their last completed meter, reset themselves and the Dumbbell before continuing.
Dumbbell Snatch. The Dumbbell will start on the ground. The competitor will lift the Dumbbell using one arm only, from the ground in one continuous movement overhead. The non working arm may not come in contact with either of the body or the Dumbbell while the Dumbbell moves from the ground to overhead. Once the Dumbbell is overhead and the competitors body is locked out at the knees, hips, and elbows they competitors may lower the Dumbbell how you they choose. The competitor may do touch and go reps however both heads of the Dumbbell must touch the ground between reps.
1 Arm overhead Squat. The competitor, will hold their Dumbbell overhead supported by 1 arm, squat down until their hip crease goes below the top of their knee, then stand until they are fully extended with the hips, knees and shoulders in line. Competitors may squat snatch their first repetition. The non working arm may not come in contact with either of the body or the Dumbbell while completing the repetition.
Double Dumbbell hang to overhead. With two Dumbbells, one in each hand. The individual will stand to full extension of the knees, hips and shoulders behind the hips. They will then, from a hang whereby the Dumbbells are held between the legs, move the Dumbbells overhead. This may be achieved as a Snatch or Clean & Jerk style movement. Competitors must show control holding the Dumbbells overhead before continuing with their next repetition.
Double Dumbbell box step overs. Holding both Dumbbells as a Farmers carry, one on either side of the body, the competitors will perform a box step over. At no stage during a reputation may the Dumbbells touch their box or the ground. Competitors may swing the Dumbbells to assist their step up, however they must stay hanging beside the body one in each hand.
Double Dumbbell overhead walking lunge. The competitor will lift the Dumbbells from the ground to overhead, and gain control of the Dumbbells above the horizontal plane of the top of the head, before beginning their lunge. Holding the Dumbbells overhead the competitor will lunge the required length. If at any stage the Dumbbells are lowered below the the top of the head, the individual will be required to move back to their last completed meter, and reset themselves and the Dumbbells before continuing.
Heat lists. Event 2 > Death by Dumbbell
Event 3 > Get out of Jail FREE
As an EMOM, find your 1RM Snatch
Weights in order, as follows…
No Minimum work requirement.
Flow. The competitors will start standing inside their marked platform. On the sound of 3,2,1… go, competitors will step up to their Barbell and complete their first Squat Snatch, at the prescribed weight. They may have as many attempts as they like, however they only have until the minute expires to complete the weight. Once a successful lift has been achieved they may load their next weight. Once the minute expires and they begin the second minute they may then complete their next Squat Snatch. They will continue in this fashion until they fail the prescribed weight and have used both their ‘Get out of jail FREE’ rounds. A ‘Get out of jail FREE’ round may be used at any time. Each competitor will have two to use. By using a get out of jail free round competitors effectively have a free minute or rest minute. How and when a competitor uses this is their choice, however competitors will still be required, in the next round to achieve the prescribed weight, in order, i.e. If in minute 4, a competitor is required to Squat Snatch 100kg, and they decide to use their get out of jail FREE round, they will then be required to achieve the 100kg lift in their 5th minute.
Squat Snatch. The bar is to be moved from the ground to locked out over head so that the feet, knees, hips, shoulders, elbows and hands are in line and locked out. The competitor starts standing behind the bar, the competitor lifts the bar, and in one continuous motion catches in a squat with hip crease below the knee and arms fully extended at the elbow with the Barbell held overhead. They then stand until the hips, knees and shoulders are in-line.
Heat times. Event 3 > Get out of jail FREE
Event 4 > Choice #1
For time, in any order:
Toes to Bars
Log facing Burpees
Of reps, in order:
44, 55, 66
Minimum work requirement of 44 reps.
Flow. Competitors will start standing behind the start line. On the sound of 3,2,1… go, competitors will move forward and complete 44 repetitions of the exercise they have chosen to complete first. Once 44 reps have been completed, they will run to their cone and move it one square closer to the finish line. They will then move to their next exercise and complete 55 repetitions. Again, once completed they will move their cone one square closer to the finish line. They will then move to their final exercise and complete 66 repetitions. Once complete they will run to the finish line where they will be awarded their finish time.
Pistol Squat. The competitor squats down on one foot until their hip crease goes below the top of their knee, then stand until they are fully extended with the hips, knees and shoulders in line. The non assisting foot must stay in-front of the body and may not touch the ground until each rep is completed. The competitor may hold their resting foot or leg with their hand, but may not touch another part of their body.
Toes to Bar. The competitor must start hanging from the bar with their arms at full extension. The heels must then come from behind the vertical plain of the bar and up so that both feet make contact with the bar SIMULTANEOUSLY in between the hands.
Log facing Burpees. The competitor start standing behind the log. The competitor lower themselves to the floor until their chest and thighs make contact with the floor, they then stand up and jump the bar with a double foot jump, and landing. Single leg jumps are not allowed. Each Burpee must be performed perpendicular to and facing the barbell. The competitor’s head cannot be over the Log. The individuals may use any method to lower themselves to the ground.
Heat lists. Event 4 > Choice #1
Individual Rx Workouts (Day 2)
Event 5 > Sink or Swim
Minimum work requirement of 100m.
Flow. The competitors will start either in the pool or on the pools edge. On the sound of 3,2,1… go, competitors will either push off the pools edge, or dive into the pool. They will continue to swim lengths until they have completed the required distance. They may use any style and may have a flutter board for assistance. Competitors may not use the ground to their advantage. A competitor may stop at any time but cannot walk up or down the pool. On touching the end of the pool after the required distance the competitor will be awarded their finish time.
Heat times (note: heat times are based on placing after day 1, not your competitor number). Event 5 > Sink or swim
Event 6 > Choice #2
3 Rounds for time:
Deadlift, 5 reps@175/110 , or 7 reps@165/100, or 9 reps @155/90
10m UB Handstand walk
No minimum work requirement.
Flow. Prior to the start of the workout competitors will load their Barbell to their chosen weight. Competitors will start standing behind the start line. On the sound of 3,2,1… go, competitors will move to their Barbell and complete the number of repetitions relative to the weight they have chosen. Once completed the competitors move to the start of the …m marked area where they will complete their handstand walk unbroken. Once the handstand walk has successfully been completed they will move back to their Barbell and complete a further two rounds in the same fashion. Once they have completed their third and final round, they will run to the finish line and be awarded their time.
Deadlift. The bar is to be loaded with the clips securely fastened. The Individual starts standing behind the bar. The individual lifts the bar until the hips, knees and shoulders are in line. The Individual may use a pronated or alternate grip. The individual’s hands must be outside the feet. Sumo Deadlifts are NOT allowed. The individual may perform single reps but the bar must be completely stationary before continuing with the next repetition. Bouncing the bar at any time is NOT allowed.
Handstand walk. The individual must kick into a handstand whereby their body is inverted supported by their hands. From there they walk on their hands down their land. They must perform the distance dictated by the marked area without their feet returning to the ground. If they fail to achieve the required distance they must move back to the start of the marked area and try again.
Heat lists (note: heat times are based on placing after day 1, not your competitor number). Event 6|7 > Choice#2 | KitKat
Note: Competitors will be given a one minute rest between Events Choice #2 and KitKat.
Event 7 > Kitkat
8 Unbroken Bar Muscle Ups
13 Unbroken Bar Muscle Ups
22 Unbroken Bar Muscle Ups
Run to finish
Note: if the Bar Muscle Ups are broken, the competitor must complete a 220m run before continuing.
Minimum work requirement of two 800m runs
Flow. Following a one-minute rest, competitors will immediately start Event 7. Standing behind the start line, on the sound of 3,2,1… go, competitors will begin their run. On returning from their run competitors will begin their required number of Bar Muscle Ups. Once complete, competitors then run another 800m. On returning they again complete their required number of Bar Muscle Ups. Once complete, competitors then do another round in the same manner. If at any stage a competitor comes down from the bar before completing the required number of repetitions they will be required to complete a 220m run before continuing. Once the final round of Bar Muscle Ups are complete the competitor will run to the finish line and be awarded their time.
Bar Muscle Ups. The individual starts hanging from the bar at full extension of the arms. They may then use any Muscle up movement to move above the bar with the arms fully locked out in the front support position. The individual must first start with their arms at full extension. The individual cannot receive any assistance to complete the muscle up. The individual cannot come in contact with any other apparatus whilst transitioning above bar to the ring front support position. The individual must pass through a dip like movement above the bar as the extend to complete the repetition. The individuals feet must NOT come above the horizontal plane of the pull up bar they are holding.
Heat lists (note: heat times are based on placing after day 1, not your competitor number). Event 6|7 > Choice#2 | KitKat