2022 Workouts.

Individuals.

Event 1

Rx

27-21-15-9
Calorie Assault Bike
150m-100m-50m
Swim
*Female do 21-18-15-9 cal Assault Bike
[14min Time Cap]

Intermediate

21-15-12-9
Calorie Assault Bike
50m-50m-50m
Swim
*Female do 18-15-12-9 cal Assault Bike
[14min Time Cap]

  • At 3,2,1 Go, the athlete will start behind their Assault Bikes and continue to climb on to them and start their first set of calories. The athlete must remain on the bike until the calorie meter reads the desired amount of calories.

    The athlete must then make their way into their pool lane, AND IS NOT ALLOWED TO JUMP/DIVE IN. The athlete will climb into the pool using both hands, make clear contact with the wall before setting off. The pool is a shallow, 25m pool. The athlete will swim (any manner) the required distance before getting out of the pool.

    The athlete will then repeat this process until the last 9 calories is completed on the Assault Bike. The time will stop as soon as you’ve reached your 9th calorie.

  • Assault Bike

    No ghost riding will be allowed. The judge will stop the Assault Bike if you stop pedalling.


    The judge will start/reset the monitor before/after each set.

    Swim

    No diving allowed.


    Any method of swimming is allowed. Walking in the water is allowed

  • The score will be the time taken to finish the workout, or reps completed at 14:00. Each 25m Swim equals 1 rep.

  • Video

Event 2

Rx & Intermediate

2:00 Max Calorie Row
:30 Rest
2:00 to attempt 1RM Hang Snatch
:30 Rest
2:00 Max Calorie Row
:30 Rest
2:00 to attempt 1RM Hang Clean
:30 Rest
2:00 Max Calorie Row
:30 Rest
2:00 to attempt Max Deadlifts @ (100/65kg)/(80/55kg)

  • At 3,2,1 Go, the athlete will start behind their Rower and continue to get onto the rower, strap in, then start rowing. The athlete will row as many calories as they can in 2:00. The score will then be written down as A1.

    There will then be a :30 transition window, where in the athlete may load/change weights on their barbell.

    Then at 2:30, the athlete will attempt a 1RM Hang Snatch (B1). The athlete may attempt as many times as he/she desires, however, the rep needs to be finished once the timer reaches 4:30, otherwise the rep will not count.

    There will be another :30 transition window, where the athlete may load the bar for the next lift, or wait behind there rower for the next 2:00 of max calorie row (A2). Thereafter, the athlete will attempt a 1RM Hang Clean (B2) in the 2:00 window, before getting back on the rower for the final 2:00 max calorie row (A3).

    In the final round, the athlete needs to load the bar the the appropriate division weight, and complete as many Deadlifts as they can within 2:00 (C).

  • Row

    The feet has to be strapped in. The rower handle needs to be place in the cradle before getting off.

    Hang Snatch

    The bar needs to be Deadlifted to the mid thigh position, have a clear pause, before descending down into the hang. The athlete may then perform a Hang Power or Hang Squat Snatch. The athlete needs to show clear control and lock out at the top of the rep.

    Hang Clean

    The bar needs to be Deadlifted to the mid thigh position, have a clear pause, before descending down into the hang. The athlete may then perform a Hang Power or Hang Squat Clean. The athlete needs to show clear control and extension at the top of the rep.

  • There will be 3 scoring opportunities. These will each count 50 points.

    2A = Row A1 + Row A2 + Row A3


    2B = Hang Snatch (B1) + Hang Clean (B2)


    2C = Total Deadlifts

  • Video

Event 3

Rx

21-15-9
S.HSPU
100-100-100
Double Unders
@ 8:00
21-15-9
Power Snatches @ 60/40kg
100-100-100
Double Unders

Intermediate

21-15-9
HSPU (AbMat)
30-30-30
Double Unders
@ 8:00
21-15-9
Power Snatches @ 40/25kg
150-150-150
Single Unders

  • At 3,2,1 Go, the athlete will run to the wall and start with their set of HSPU. Thereafter the athlete will proceed to complete his/her first set of Double Unders. This will be repeated until the athlete has completed the last set of Double unders, and that will then be the score of workout 3A.

    The athlete will then rest till the 8:00 mark, when workout 3B will start.

    The athlete will run to his/her barbell and complete their first set of Power Snatches. Thereafter the athlete will proceed to complete his/her first set of Double/Single Unders. This will be repeated until the athlete has completed the last set of Double/Single unders, and that will then be the score of workout 3B.

  • HSPU

    Each rep will start with the arms locked out at the top of the rep. The athlete will then make contact with their head to the indicated floor mat, before reaching full lockout again at the top. Only the heels are allowed to touch the wall at the top of the rep. The palm of the hands are not allowed to be off the mat (90cm).

    Double Unders

    The rope has to past through twice within one jump. The rope has to past through once with one jump.

    Power Snatch

    The reps are all from the floor. The arms, hips and legs need to be locked out in the receiving position of the snatch. A squat snatch is not allowed.

  • 3A - The time taken to complete the HSPU and DU’s, or reps completed at 8:00.

    3B - The time taken to complete the Power Snatches and DU’s/SU’s or reps completed at 15:00.

  • Video

Event 4

Rx

10-8-6-4-2
Sandbag Cleans @ 70/45kg
Between sets:
15 Wall Balls (20lb to 10ft/14lb to 10ft)
12 Toes To Bar
8.5 Shuttle Sprints
[15min Time Cap]

Intermediate

10-8-6-4-2
Sandbag Cleans @ 45/35kg
Between sets:
15 Wall Balls (20lb to 9ft/14lb to 9ft)
12 Toes To Bar
8.5 Shuttle Sprints
[15min Time Cap]

  • At 3,2,1 Go, the athlete will run to his/her sandbag and start with their set of 10 sandbag cleans. After the 10th rep, the athlete will run to the wall and complete 15 Wall Balls, followed by 12 Toes to bar, then 8.5 Shuttle sprints, ending at the Sandbag again.

    The athlete will then continue to do 8 reps 6 reps, 4 reps and 2 reps, while repeating the whole Wall Ball, Toes to Bar, Shuttle sequence until the athlete finishes the last shuttle sprint after the set of 2 Sandbag cleans.

  • Sandbag Cleans

    The sandbag may be brought to the shoulders by any method, but has to show clear control, with full hip extension at the top of the rep. The athlete will then control the rep back forward. If the sandbag accidentally falls over the shoulders, it is considered a no-rep.

    Wall Balls

    The first rep starts as soon as the hip crease goes below parallel with the wall ball in the front rack. The ball must then make clear contact with the target.

    Toes To Bar

    The rep will start with the arms locked out in the hanging position. Both toes then has to make clear contact with the bar at the top, before lowering them to past the vertical plane of said bar, before you can kick up to the following reps.

    Shuttle Sprints

    Both feet has to clearly pas the line, with one hand making contact with the floor before turning around.

  • The time taken for the athlete to complete the 5 rounds, or reps completed at 15:00.

  • Video

Event 5

Rx

For Time
24m Handstand Walk*
21 Pull Ups
42 Kettlebell Swings
15 Chest To Bars
30 Kettlebell Overhead Squats
9 Bar Muscle Ups
18 Kettlebell G2OH
24m Handstand Walk
[15min Time Cap]

*6m Unbroken

Intermediate

For Time
5 Wall Walks
21 Ring Rows
42 Kettlebell Swings @ 16/12kg
15 Pull Ups
30 Kettlebell Overhead Squats
9 Chest To Bars
18 Kettlebell G2OH
5 Wall Walks
[15min Time Cap]

  • At 3,2,1 Go, the athlete will run across the floor, turn around and kick up for their first handstand walk length. Upon completion of the required distance, the athlete will move to the pull up bar and complete the first set of pull ups.

    Then the athlete will run to the kettlebell work area and complete the first KB movements. The athlete will move back and forth between the bar and kettlebell until all the required work is completed.

    The athlete will then kick up for the final distance handstand walk before running to the finish line and stop their time.

  • Handstand Walk

    Both hands need to start behind the kick up line and cross the finish line before coming down.

    Ring Rows

    Feet needs to be on the PVC Floor (Underneath the rings). Arms need to be locked out at the bottom of the rep, and the rings need to make contact with the chest at the top of the rep.

    Pull Ups

    The rep start with straight arms at the bottom, and the chin needs to pass the horizontal plane at the top of the pull up bar.

    Chest To Bars

    The rep start with straight arms at the bottom, and the chest needs to make clear contact with the bar at the top of the rep.

    Bar Muscle Ups

    The rep start with straight arms at the bottom, and the arms needs to be locked out at the top of the rep.

    KB Swings

    The rep starts with the KB anywhere below the hip line, and finishes with arms locked out, and the ears clearly visible in front of the shoulders.

    KB OHS

    The overhead squats can be with either arm, and does not have to be split in any specific way. A good rep starts with a complete lock out of the arm, and hip extension. A good rep finishes with the arm still locked out, and hip crease is below the knee.

    KB G2OH

    The rep starts with the KB on the ground, and ends with the KB locked out overhead. The KB can be snatched or clean & jerked.

    KB Goblet Squats

    The KB starts in the front rack, both hands on the handle. A rep finishes with the KB still in the front rack, and hip crease below the knee, followed by another full extension to the top.

  • Time taken to complete the workout, or reps completed within 15:00.

  • Video

Event 6

Rx & Intermediate

For Time
8 Burpee Box Jumps (30/24”)/(24/20”)
15 Thrusters @ (50/35kg)/(40/25kg)
12m Front Rack Lunges
8 Burpee Box Jumps
15 Power Cleans
12m Front Rack Lunges
8 Burpee Box Jumps
15 Overhead Squats
12m Front Rack Lunges
[12min Time Cap]

  • At 3,2,1 Go, the athlete will run to his/her box and complete the Burpee Box Jump Overs. The athlete will then run back to the barbell to complete the thrusters and lunges. The lunges will have to be a unbroken, meaning we can’t drop the barbell. It is however acceptable if the athlete rest in a upright position.

    The athlete will then run back to complete the second set of BBJO followed by the barbell movements, and repeat for a third time as well.

  • Burpee Box Jump

    The chest and thighs need to make clear contact with the floor before jumping up onto the box. The athlete does not have to reach full extension on the top of the box, but both feet needs to be on the box.

    Thruster

    A squat clean into the first rep is allowed. The rep starts with the bar in the front rack, hips below the knees. The rep finishes when the athlete presses the bar overhead, locking out with the arms, hips and legs. The ears need to be visible in front of the shoulders.

    Power Cleans

    The bar starts on the floor for each rep. The bar then needs to be power cleaned to the Front Rack, with the elbows clearly in front of the barbell. Hips and legs need to be fully extended.

    OH Squats

    The bar can be clean and jerked/snatched into the OH position. With arms, hips and legs extended, the athlete may then proceed into the squat, until the hip crease goes below the knees.

    Front Rack Lunges

    With the bar in the Front Rack, the athlete must start their lunges behind the start line and finish the last rep past the finish line. If the athlete drops the bar in the 6m length, he/she will have to go back and start over.

  • Time taken to complete the workout, or reps completed at 12:00.

  • Video

Teams.

Event 1

Rx

Males
2 Rounds
30 Calorie Assault Bike
150m Swim
15 Calorie Assault Bike
Females
2 Rounds
20 Calorie Assault Bike
150m Swim
10 Calorie Assault Bike
[14min Time Cap]

Intermediate

Males
2 Rounds
30 Calorie Assault Bike
100m Swim
15 Calorie Assault Bike
Females
2 Rounds
20 Calorie Assault Bike
100m Swim
10 Calorie Assault Bike
[14min Time Cap]

  • At 3,2,1 Go, one male athlete and one female athlete will start behind their respective Assault Bikes and continue to climb on to them and start their first set of calories. The athletes must remain on the bike until their calorie meter reads the desired amount of calories.

    The athletes must then make their way into their respective pool lane, AND IS NOT ALLOWED TO JUMP/DIVE IN. The athletes will climb into the pool using both hands, make clear contact with the wall before setting off. The pool is a shallow, 25m pool. The athletes will swim (any manner) the required distance before getting out of the pool.

    The athlete will then do his/her final set of calories on the Assault Bike, climb off to tag their partner, before male athlete or female athlete 2 start their round. Each athlete will only complete one round.

  • Assault Bike

    No ghost riding will be allowed. The judge will stop the Assault Bike if you stop pedalling.


    The judge will start/reset the monitor before/after each set.

    Swim

    No diving allowed.


    Any method of swimming is allowed. Walking in the water is allowed.

  • The score will be the combined time taken to finish the workout, or reps completed at 14:00. The males time will be added to the females time to get your score. Each 25m Swim equals 1 rep.

Event 2

Rx & Intermediate

Male 1:
00:00-04:00
500m Row
1 RM Hang Snatch

Female 1:
04:00-08:00
400m Row
1 RM Hang Snatch

Male 2:
08:00-12:00
600m Row
Max Deadlifts @ 100/80kg

Female 2:
12:00-16:00
500m Row
Max Deadlifts @ 65/55kg

  • At 3,2,1 Go, male athlete 1 will start behind their Rower and continue to get onto the rower, strap in, then start rowing. The athlete will row till the monitor reaches 500m.

    The athlete will then immediately attempt a 1RM Hang Snatch. The athlete may attempt as many times as he/she desires, however, the rep needs to be finished once the timer reaches 4:00, otherwise the rep will not count.

    At this point, female 2 will start her row until she reaches 400m, and thereafter make her attempts at a 1RM Hang Snatch.

    All other team members may help to load the barbell, but are not allowed to be in the lifting area when the athlete wants to lift.

    At the 8:00 mark, male athlete 2 will start he’s row, and complete 600m. In the remaining time of he’s 4min interval, he will attempt as many deadlifts as he can on the designated weight. Thereafter, female athlete 2 will start her turn to row 500m and attempt as many deadlifts as she can.

  • Row

    The feet has to be strapped in. The rower handle needs to be place in the cradle before getting off.

    Hang Snatch

    The bar needs to be Deadlifted to the mid thigh position, have a clear pause, before descending down into the hang. The athlete may then perform a Hang Power or Hang Squat Snatch. The athlete needs to show clear control and lock out at the top of the rep.

    Deadlift

    Shoulders behind the barbell at the top of the rep.

  • There will be 2 scoring opportunities.

    2A = Combined weight Hang Snatch
2B = Total Deadlifts

  • Video

Event 3

Rx

4 Rounds
15 Sync Strict HSPU
150 Double Unders
15 Sync Power Snatches @ 60/40kg
150 Double Unders
[20min Time Cap]

Intermediate

4 Rounds
15 Sync HSPU
75 Double Unders
15 Sync Power Snatches @ 40/25kg
200 Single Unders
[20min Time Cap]

  • At 3,2,1 Go, the first male/female pair will run to the wall and start with their set of Sync HSPU. The Sync is at the top of the rep. The team can swop out members at any point in time, as long as there are a male and female working together. Thereafter the athletes will proceed to complete the first set of Double Unders. These may be split in the team, only one working at a time.

    The athletes will then run to their barbells and complete their first set of Sync Power Snatches. The sync is at the top of the rep. Thereafter the athletes will proceed to complete their second set of Double/Single Unders. Also shared amongst the whole team.

    The athletes will repeat this sequence for 4 rounds.

  • Sync HSPU

    Each rep will start with the arms locked out at the top of the rep. The athletes will then make contact with their head to the indicated floor mat, before reaching full lockout again at the top. Both athletes needs to be locked out at the same time for the rep to count. Only the heels are allowed to touch the wall at the top of the rep. The palm of the hands are not allowed to be off the mat (90cm).

    Double Unders

    The rope has to past through twice within one jump. A clear tag needs to happen before swopping members.

    Single Unders

    The rope has to past through once with one jump.

    Power Snatch

    The reps are all from the floor and the sync happens at the lock out of the rep. The arms, hips and legs need to be locked out in the receiving position of the snatch. A squat snatch is not allowed.

  • The time taken to complete all 4 rounds, or reps completed at 20:00.

  • Video

Event 4

Rx & Intermediate

For Time
20 Sync Shuttle Sprints
While MF Pair Sandbag Hold (70/45kg)/(45/35kg)
140 Wall Balls (20lb/14lb to 10ft)/(20lb/14lb to 9ft)
140 Toes To Bar / 70 Toes To Bar
20 Sync Shuttle Sprints
While MF Pair Sandbag Hold (70/45kg)/(45/35kg)
[15min Time Cap]

  • At 3,2,1 Go, the first MF pair will run to their sandbags, pick them up, and release the other MF Pair to start their sync Shuttle sprints. The pairs may swop out athletes at any time, as long as 1 male and 1 female are holding a sandbag. A sync shuttle sprint is where both athletes sync with both hands behind the line, i.e. four hands touch the floor at the same time.

    After the 20th shuttle, all 4 athletes will run to the waiting zone, and release their first athlete to complete 140 Wall Balls. The athletes may swop out whenever they want, but will have to come and tag the other athlete in the waiting zone. The athletes must also keep the order of M1-F1-M2-F2. This order may not change during the Wall Balls/Toes To Bar section.

    After the Wall Balls, the athletes may start their 140 Toes To Bar, also splitting the reps between all 4 athletes. PLEASE NOTE, athletes MUST face the wall when doing Toes To Bar.

    After the last Toes To Bar, the athletes will repeat the Shuttle Sprint sequence until another 20 reps are completed.

  • SandBag Hold

    The sandbags MUST be hold in the bear hug position, meaning above the hips, and below the shoulders.

    Wall Balls

    The first rep starts as soon as the hip crease goes below parallel with the wall ball in the front rack. The ball must then make clear contact with the target.

    Toes To Bar

    The rep will start with the arms locked out in the hanging position. Both toes then has to make clear contact with the bar at the top, before lowering them to past the vertical plane of said bar, before you can kick up to the following reps.

    Shuttle Sprint

    Both feet has to clearly pas the line, with both hands making contact with the floor in sync with your partner before/after turning around.

  • The time taken for the team to complete the workout, or reps completed at 15:00.

  • Video

Event 5

Rx

For Time
24m Handstand Walk*
50 Pull Ups
21 Sync Kettlebell Swings @ 24/16kg
While MF Pair Handstand Hold
40 Chest To Bar
21 Sync Kettlebell Overhead Squats
While MF Pair Handstand Hold
30 Bar Muscle Ups
21 Sync Kettlebell G2OH
While MF Pair Handstand Hold
24m Handstand Walk
[15min Time Cap]

* 6m Unbroken

Intermediate

For Time
8 Sync Wall Walks
50 Ring Rows
21 Sync Kettlebell Swings @ 16/12kg
While MF Pair Handstand Hold
40 Pull Ups
21 Sync Kettlebell Goblet Squats
While MF Pair Handstand Hold
30 Chest To Bars
21 Sync Kettlebell G2OH
While MF Pair Handstand Hold
8 Sync Wall Walks
[15min Time Cap]

  • At 3,2,1 Go, athlete 1 will run across the floor, turn around and kick up for their first handstand walk length. It can be any athlete from the team. The athletes may swop out between any 6m interval, but must stay in the M1F1M2F2 order. Upon completion of the required distance, the working athlete will move to the pull up bar and complete the first set of pull ups. The athlete may tag in team members at any point in time, but must stay in the M1F1M2F2 order. At least 1 rep of the movement must be performed before you are allowed to swop out.

    The athletes will then run to the kettlebell work area and complete the first KB movements while the other two athletes are in a Handstand Hold against the wall. The athletes may swop out at any time, as long as there is one MF pair at each working station.

    The athletes will move back and forth between the bar and kettlebell until all the required work is completed.

    The working athlete will then kick up for the final distance handstand walk before running to the finish line and stop their team’s time.

  • HS Walk

    Both hands need to start behind the kick up line and cross the finish line before coming down.

    Ring Rows

    Feet needs to be on the PVC Floor (Underneath the rings). Arms need to be locked out at the bottom of the rep, and the rings need to make contact with the chest at the top of the rep.

    Pull Ups

    The rep start with straight arms at the bottom, and the chin needs to pass the horizontal plane at the top of the pull up bar.

    Chest To Bars

    The rep start with straight arms at the bottom, and the chest needs to make clear contact with the bar at the top of the rep.

    Bar Muscle Up

    The rep start with straight arms at the bottom, and the arms needs to be locked out at the top of the rep.

    KB Swings

    The rep starts with the KB anywhere below the hip line, and finishes with arms locked out, and the ears clearly visible in front of the shoulders. Sync is at the top of the lock out.

    KB OHS

    The overhead squats can be with either arm, and does not have to be split in any specific way. A good rep starts with a complete lock out of the arm, and hip extension. A good rep finishes with the arm still locked out, and hip crease is below the knee. The sync is only at the top of the lockout.

    KB G2OH

    The rep starts with the KB on the ground, and ends with the KB locked out overhead. The KB can be snatched or clean & jerked. The sync is at the top of the lockout.

    KB Gob Squat

    The KB starts in the front rack, both hands on the handle. A rep finishes with the KB still in the front rack, and hip crease below the knee, followed by another full extension to the top. The sync is only at the top of the lockout.

  • Time taken to complete the workout, or reps completed within 15:00.

  • Video

Event 6

Rx

15 AMRAP

Part A
5 Thrusters (50/35kg)
5 Power Cleans
5 Overhead Squats

Part B
10 Burpee Box Jumps (30/24”)
5 Wall Walks

Intermediate

15 AMRAP

Part A
5 Thrusters (40/25kg)
5 Power Cleans
5 Front Squats

Part B
10 Burpee Box Jumps (24/20”)
5 Wall Walks

  • At 3,2,1 Go, the athletes will run to their chosen work station. The MM or FF pairs can choose with which part A/B they want to start. The pairs may swop out parts throughout the 15 min at any time, and as many times as they’d like.

    The barbell movements may be done continuous and unbroken, or the partners may swop out whenever desired, even during a round.

    The box and wall section will work the same. The working partners may swop out at any time.

  • Burpee Box Jumps

    The chest and thighs need to make clear contact with the floor before jumping up onto the box. The athlete must reach full extension on the top of the box.

    Thrusters

    A squat clean into the first rep is allowed. The rep starts with the bar in the front rack, hips below the knees. The rep finishes when the athlete presses the bar overhead, locking out with the arms, hips and legs. The ears need to be visible in front of the shoulders.

    Power Cleans

    The bar starts on the floor for each rep. The bar then needs to be power cleaned to the Front Rack, with the elbows clearly in front of the barbell. Hips and legs need to be fully extended.

    OH Squats

    The bar can be clean and jerked/snatched into the OH position. With arms, hips and legs extended, the athlete may then proceed into the squat, until the hip crease goes below the knees.

    Front Squats

    A squat clean into the first rep is allowed. With the bar in the front rack, elbows in front of the bar, the athlete must squat down until the hip crease is below the knees, before standing up and reaching full extension at the hips and lock out of the knees.

  • Two scoring opportunities:

    6A - Total reps completed by the team of part A.
    6B - Total reps completed by the team of part B.

  • Video