Team Scaled Workouts (Day 1)

Heat times DAY1


Event 1 > HALF MARATHON

For time, as a team run 21,000m…

In order,

Athlete 6, run 6km

Tag Athlete 5, who will then run 5km

Tag Athlete  Athlete 4, who will then run 4km

Tag Athlete  Athlete 3, who will then run 3km

Tag Athlete  Athlete 2, who will then run 2km

Tag Athlete  Athlete 1, who will then run 1km.

Note: Athletes MUST have their team number and distance printed in vivid on their arm. (i.e Team number Rx03, athlete X decides they will run the 5km block. They will therefore have R03-5 printed on their arm).

 

Event 2 > SYNCRO CAPACITY LADDER

As a Team (rotating in M/F pairs), complete for time…

(Cap 20mins)

96 Pullups

96 Toes to bar (Ttb)

96 Syncro P.Snatch @40/30kg

48 Syncro Dumbbell Snatch @15/10kg

48 Syncro Dumbbell Goblet Squat @30/22.5kg

Run to finish.

note: while one team member in the pair completes pullups, the other team member of the pair will be required to hang from the Pullup bar. This same principle applies when Toes to bar are completed. Pairs may rotate as they wish but remain with the same partner for the duration of the workout.

Flow

The competitors will start standing behind the start line. On the sound of 3,2,1… go, competitors move forward to their Pullup bar and begin their Pullups. Competitors may tag out in an Indian style format. They must continue this format throughout the workout. During the Pullups and Ttb team members may tag in and out in any order. However, during the P.Snatch an Dumbbell work you will be required to remain in your same pairs for the duration.

 

Event 3 > MONIQUE MEETS CONCEPT2

As a three complete for time…

(Cap 24mins)

30/22 Calories each

30 Squats with Monique

30/22 Calories each

25 Squats with Monique

Run to finish.

Immediate following, the remaining three team members complete for time…

30/22 Calories each

20 Squats with Monique

30/22 Calories each

15 Squats with Monique

30/22 Calories each

10 Squats with Monique

30/22 Calories each

5 Squats with Monique

Run to finish.

Flow

The competitors will start standing behind the start line On the sound of 3,2,1… go, three of the teams competitors will move forward to their chosen apparatus and complete 30/22 Calories. Once complete they will move forward and complete 30 Worm Squats, and more the worm forward to the next allocated section. They will then move back to the apparatus and again complete 30/22 Calories. Once complete they will again move to their worm this time completing 25 Worm Squats. Once complete they will move their worm forward before running to the finish. Once they cross the finish line the remaining teams competitors will move to their apparatus and complete the remainder of the workout in the same format. Squats will decrease by 10 reps each round. To complete the workout competitors will finish with the team complete and the Worm over the finish line.


Team Scaled Workouts (Day 2)

Day 2 – HEAT LIST     |     Day 2 – HEAT TIMES


Event 4 > IRON TRIATHLON

As a team, in pairs, each pair with 5mins to a total of 15mins, complete for time…

(Cap 15mins)

20 Hand release pushups

20 Squats Cleans @50kg

20 Pairs Deadlift @120kg

19 Hand release pushups

19 Squat Cleans @50kg

19 Pairs Deadlift @120kg

18 Hand release pushups

18…

Continue in this fashion until you complete the round of 1’s,

Run to finish.

Flow

The competitors will start standing behind the start line. On the sound of 3,2,1… go, two competitors will move forward and begin working through 20 of each exercise, followed by 19 of each, 18 of each and so on. Once the five minute mark elapses the working competitors will be required to move to the finish line before the next pair of competitors will be released to continue working towards 1, continuing from the last pairs efforts. At the 10 minute mark the working pair will too move to the finish before the last pair will begin their turn again working towards 1. On completion of the round of 1’s the last pair will move to the finish line where they will be awarded their time.

 

Event 5 > 5a

As a three, for distance…

(Cap 5mins)

12m Uunbroken (UB) Wheel Barrow

12m Uunbroken (UB) Wheel Barrow

Flow

Teams must nominate only three competitors to complete this workout. The competitors will start standing behind the start line. On the sound of 3,2,1… go, one competitor supported by another will wheelbarrow 12m. Once passed the 12 meter mark they will rotate the working team member  who will then complete the next 12 meter section. Once complete they too will rotate tagging in the last competitor who will then complete the next 12 meter section. Once complete competitors may tag in and out as they wish, completing sections in order until 5 minutes expire.

 

Event 6 > 5b

As a three (the three who did not complete Event 5), for time…

(Cap 11mins)

24 Rope climbs

Run to finish

Minimum work requirement

3 Reps.

Flow

Competitors will start standing behind the start line. On the sound of 3,2,1… go, one competitor will move forward to their rope and complete one climb. On completion they will run forward to the cone in their lane and move it one square towards the finish line. They will then run back to their rope, complete another climb before again, moving their cone one square towards the finish line. Once they have completed a number of their choosing, but more than three, they will run to the finish line releasing the next team member who will complete the workout in the same fashion. Once this competitor has completed their chosen number but more than three they too may run to the finish line to release the last team member. The last team member will then complete the remaining climbs (a minimum of three) before running to the finish line and be awarded their time.

 

Event 7 > MONIQUE’S MARCH

Three working at any time, 12 Rounds for time…

(Cap 18mins)

10 Syncro burpees over Monique

10 Clean & Jerk with Monique

Run to finish.

Flow

Competitors will start standing behind the start line. On the sound of 3,2,1… go, three competitors will move forward to complete one round of 10 Syncro Worm Burpees, 10 Worm Clean & Jerk. Once those three have completed the 20 reps they will tag in the remaining three competitors who will do the same. They will continue in this same fashion, moving the worm forward after every three rounds, until they have completed 12 rounds. Once 12 rounds is complete competitors will cross the finish line and be awarded their finish time.