For Time:

15 Sync(2) Wall Walks

35 Worm STOH

45 Sync(M/F) Db Hang Snatch

55 Sync(2) Box Jump Overs @24”

25 Worm STOH

Run to finish.

_______________________

Notes:

>Time Cap: 10mins.

>Teams must complete each exercise in order before moving onto the next.

>Worm can not touch the ground once STOH have started. If the worm touches the ground there is a five burpee penalty to be completed before reps can be continued.

>Teams members tag in and out as they choose, there is no requirement to keep any pairings the same throughout the event.

>Scoring. The time to complete the event. Any reps not completed will see one second added to the 10min time cap, plus one second awarded for failing to cross the finish line.

Flow: 

On 3,2,1… go! Teams will move to and uplift the walls. With four team members holding the walls two team members will then complete sync Wall Walks on the same side of the walls (masters will complete Wall Walks using one wall and on opposing sides of the wall). Once complete, teams will run to the worm and then complete worm STOH. Once complete, two competitors (one female, one male), will complete sync Db Hang Snatch. Once complete, any two competitors begin sync Box Jump Overs. Once complete, the team moves back to the worm to begin the final worm STOH before running to the finish line.

Movement Standards:

>Wall Walk: The competitors start lying on the ground with their hands on the taped line. At the same time they will then kick their feet onto the wall before moving their hands from the taped line, then walking their hands back towards the wall where there will be another taped line. Once both competitors have both hands on the taped line closest to the wall they will then walk their hands forward again returning to the original taped line before lowering their feet. Sync timing: top and bottom of each repetition.

>Worm Shoulder to Overhead (STOH): The worm will move from one shoulder (of all team members) to the opposing shoulder to which the worm started (of all team members). The rep is awarded once the worm is resting on the correct shoulder of all team members. Team members must be ordered alternating in gender, i.e. M-F-M-F-M-F. This rule remains consistent for masters teams.

> Hang Dumbbell Snatch: The dumbbell is deadlifted to the hang position. The competitor may then move the dumbbell from the hang to overhead position, so that the feet, knees, hips, shoulder, elbow and hand is in line and locked out, using only one hand. The competitor may Hang Muscle Snatch, Hang Power Snatch or Hang Squat Snatch the Dumbbell. The Dumbbell must be in constant motion from the hang to overhead. The competitor may change the hand that holds the Dumbbell at any point once they have achieved the repetition. Sync timing: top of the Hang Db Snatch.

>Box Jump Overs: The competitor starts standing behind the box. The competitor must then jump both feet up, onto the box, and then step off the other side perpendicular to where they started. There is no requirement to extend on top of the box. Individuals must step down regardless of the division which they have entered. Sync timing: both team members on the same side of the boxes.

Variations:

>Elite:

DB: Male 40kg, Female 30kg.

>Rx:

DB: Male 30kg, Female 22.5kg.

>Scaled:

DB: Male 22.5kg, Female 15kg.

Box Jump may be completed as a step over.

>Masters:

DB: Male 30kg, Female 22.5kg.

Worm: 3-person worm

For time:

100 Worm Clean & Jerks.

Run to finish.

_______________________

Notes:

>This event will take place immediately following E1. You will have a three minute reset/rest between events in addition to any time you are under the time cap of E1.

>Time Cap: 10mins

>Scoring. Time taken to achieve the reps. Each rep not completed will add one second to your time cap and one second for not running to the finish.

>Clean and jerk must be performed to alternating shoulders.

Flow: 

On 3,2,1… go! Teams will complete 100 Worm Clean and Jerks as: Clean the worm from the ground to the shoulder, overhead to alternating shoulder, lower the worm to the ground, clean to the shoulder, overhead to alternating shoulder, lower the worm to the ground, and so on.

Movement Standards:

>Worm Clean and Jerk: The worm will be lifted from the ground to the shoulder whereby the weight of the worm is resting on each team member's shoulder. The worm will then be lifted to the alternating shoulder of each team member and then lowered to the ground. The rep is awarded once the worm touches the ground after completing the movements above. Team members must be ordered alternating in gender, i.e. M-F-M-F-M-F. This rule remains consistent for masters teams. Worms must be lifted with hands around the body of the worm, NOT by the straps.

Variations:

>Masters:

4-person worm

For Time:

Stretcher Ferry

27 Rope Climbs

280m Stretcher Carry

16 Rope Climbs

280m Stretcher Carry

12 Rope Climbs

Run to finish.

_______________________

Notes:

>Time Cap: 17mins

>Once the first competitor has been ferried to the rope, they may begin the rope climbs.

>For rounds two and three the stretcher must remain suspended above the ground with one team member lying on the stretcher. No repetitions will be accumulated if the stretcher is on the ground.

>The stretcher must be held by the handles, with only competitors hands.

>The rope climbs may be shared amongst the competitors as wish.

>Teams must complete each exercise in order before moving onto the next.

>Scoring. The time to complete the event. Any reps not completed will see one second added to the 17min time cap, plus one second awarded for failing to cross the finish line.

Flow: 

On 3,2,1… go! Two competitors will stretcher ferry one competitor to the rig where they will begin the rope climbs. The stretcher is then ferried back and forth between the rig and the start line until all six team members are at the rig. Once the rope climbs have been completed, the stretcher carry distance is performed. Starting at the rig and finishing at the rig. Once completed, the second round of rope climbs begin. Once completed, the stretcher carry is performed. Once completed, the rope climbs are completed and then the team must run to the finish.

Movement Standards:

>Rope Climb: Competitors may use any climbing method to climb the rope. The repetition is awarded once the competitor touches the blue beam the rope is fastened to. However, once they have touched the blue beam they must then lower themselves under control.

>Stretcher Ferry: Two competitors will stretcher ferry one competitor.

>Stretcher Carry: Four competitors carry two stretchers between them. Each stretcher is carrying one competitor.

Variations:

>Elite/Rx/Scaled:

Nil

>Masters:

Rope climb reps: 21, 15, 9.

For weight:

3RM Individual Thruster (from all three competitors of the same gender).

Accumulate 10 Tonnes of Front Squats.

3RM Individual Thruster (from the remaining three competitors of the same gender).

_______________________

Notes:

>Time Cap: 20mins

>The 10 tonnes of Front Squats will be counted off the male barbell. Male and female barbell front squats must be performed in sync.

> Only females are able to perform front squats with the female barbell.

>The 10 Tonnes of Front Squats can be achieved by either: Completion of 250 reps with a male and female barbell, 40kg and 30kg, respectfully. Or complete 125 reps with a male and female barbell at 80kg and 50kg, respectfully. This must be clarified with the judge BEFORE the workout begins.

>Team members are able to assist the competitor performing the Front Squats (or Thrusters) in getting the bar from the floor to the front rack position.

>For the 3RM, a total of three reps must be successfully completed for the weight to be included in the total. Only the competitors heaviest successful 3RM will be included in the total score.

>Scoring: Total weight accumulated from both female and male 3RM Thrusters. The 10 tonnes must be completed before the second group can perform their 3RM Thrusters.

Flow: 

On 3,2,1… go! Three team members of the same gender will find their 3RM Thruster. Once completed, the team will chose to perform 250 reps OR 125 reps at the prescribed weights to accumulate a total of ten tonne in front squats. Once completed, the remaining three competitors of the same gender will find their 3RM Thruster in the remaining time.

Movement Standards:

>Thruster: The competitor, will front rack the bar, 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, at the same time pressing the bar overhead. The competitor’s elbows must NOT touch their knees throughout the lift. The competitor may NOT jerk the bar over head. This is completed as a single movement.

>Front Squat: The competitor, will front rack the bar, 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. The competitor’s elbows must NOT touch their knees throughout the lift.

Variations:

>Masters:

Will accumulate 6.8 tonne. Achieved as 85 reps at 80/50kg, or 170 reps at 40/30kg.

For time:

1km Row

1km Row

1km Row

2km Row

2km Row

3km Row

_______________________

Notes:

>Time Cap: 40mins.

>Each competitor must complete a distance.

>Scoring: Total time taken to accumulate 10km.

Flow: 

On 3,2,1… go! The first team member will complete a 1km row. Once completed, the second team member will complete a 1km row. Once completed, the third team member will complete a 1km row. Once completed, the fourth team member will complete a 2km row. Once completed, the fifth team member will complete a 2km row. Once completed, the sixth and final team member will complete a 3km row.

Movement Standards:

>Row: The individual may start seated on the rower. However, the competitor may not touch the rower handle until the time begins. The rower may be set to any damper setting, the individual may change the damper setting during the workout.

Variations:

>Masters:

Row distances are 1, 1, 2, 3km.

For Time:

13 Sync(2) Bar Muscle Ups

11m, 12m Handstand Walk

13 Sync(2) Bar Muscle Ups

12m, 13m Handstand Walk

13 Sync(2) Bar Muscle Ups

13m, 14m Handstand Walk

18 Sync(2) Chest to Bar

14m, 15m Handstand Walk

18 Sync(2) Chest to Bar

15m, 16m Handstand Walk

18 Sync(2) Chest to Bar

16m, 17m Handstand Walk

29 Sync(2) Toes to Bar

17m, 18m Handstand Walk

29 Sync(2) Toes to Bar

18m, 19m Handstand Walk

29 Sync(2) Toes to Bar

19m, 20m Handstand Walk

Run to finish.

_______________________

Notes:

>Time Cap: 12mins.

>Sync reps can be completed in any pairing and tag in and out.

>Handstand walk there and back is only completed by one competitor. The marker must be moved forward 1m before the same competitor can handstand walk back to the rig.

>Scoring. The time to complete the event. Any reps not completed will see one second added to the 10min time cap, plus one second awarded for failing to cross the finish line.

Flow: 

On 3,2,1… go! The team will run to the rig and 2 competitors will perform synch BMU. Once completed, one competitor will handstand walk out to the marker, move the marker 1m, and handstand walk back to the rig. Once the third set of handstand walking has been completed, competitors can begin their synch chest to bar pull ups. Once completed, one competitor will handstand walk out to the marker, move the marker 1m, and handstand walk back to the rig. Once the third set of handstand walking has been completed, competitors can begin their synch toes to bar. Once completed, one competitor will handstand walk out to the marker, move the marker 1m, and handstand walk back to the rig. After the completion of the third round of handstand walking. The team will run to the finish.

Movement Standards:

>Bar Muscle Ups (BMU): The competitors start 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, shoulders in front of the vertical plain of the pull up bar. A glide kip type muscle up is accepted provided the toes do not move above the horizontal plain of the pull up bar. The competitors cannot receive any assistance to complete the muscle up. Competitors may NOT take their hands off the pull up bar in effort to rest on top of the pull up bar. Sync timing: elbows extended supporting their own weight, above the pull up bar.

>Handstand walk (HSW): Competitors must start with both hands placed on the ground prior to the marked segment and must clear the line at the end of the same marked segment walking on their hands. Rx, Scaled and Masters competitors must start each attempt behind where they last placed their hands during the previous attempt. 

>Toes to Bar (TTB): The competitors will 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. This will continue per repetition. Sync timing: toes touching the horizontal bar.

>Chest to Bar (C2B):  The competitors must start hanging on the bar with the arms fully extended and their feet off the ground. They must then pull-up until their chest makes contact with the bar. The competitors may perform a strict, kipping or butterfly pull-up to achieve this. Sync timing: chest touching the pull up bar.

>Pull Ups: The competitors must start hanging on the bar with the arms fully extended and their feet off the ground. They must then pull up until their chin is higher than the horizontal plain of the TOP of the bar. The competitors may perform a strict, kipping or butterfly pull-up to achieve this.

>Strict Pull Ups: The competitors must start hanging on the bar with the arms fully extended and their feet off the ground. They must then pull up until their chin is higher than the horizontal plain of the TOP of the bar. They may not swing in any form in order to assist themselves achieving the required range of motion.

>Situps: Each repetition of the sit-up begins with the competitor’s back in contact with the floor, their knees locked out, and their hands touching the floor above their head. At the top, the competitor will raise their torso so that their chest is upright and their hands touch their toes. Sync timing: touching the toes.

Variation:

>Elite:

Nil

>Rx:

13 Sync (2) Chest to Bar

11m, 12m Handstand Walk

13 Sync (2) Chest to Bar

12m, 13m Handstand Walk

13 Sync (2) Chest to Bar

13m, 14m Handstand Walk

18 Sync (2) Pull Ups

14m, 15m Handstand Walk

18 Sync (2) Pull Ups

15m, 16m Handstand Walk

18 Sync (2) Pull Ups

16m, 17m Handstand Walk

29 Sync(2) Toes to Bar

17m, 18m Handstand Walk

29 Sync(2) Toes to Bar

18m, 19m Handstand Walk

29 Sync(2) Toes to Bar

19m, 20m Handstand Walk

NOTE: Handstand walk can have 3 attempts each way. On the third failed attempt, they will return to the start.

>Scaled

13 Sync (2) Strict Pull Ups

11m, 12m 3 Person Wheelbarrow

13 Sync (2) Strict Pull Ups

12m, 13m 3 Person Wheelbarrow

13 Sync (2) Strict Pull Ups

13m, 14m 3 Person Wheelbarrow

18 Sync (2) Pull Ups

14m, 15m 3 Person Wheelbarrow

18 Sync (2) Pull Ups

15m, 16m 3 Person Wheelbarrow

18 Sync (2) Pull Ups

16m, 17m 3 Person Wheelbarrow

29 Sync(4) Sit-ups

17m, 18m 3 Person Wheelbarrow

29 Sync(4) Sit-ups

18m, 19m 3 Person Wheelbarrow

29 Sync(4) Sit-ups

19m, 20m 3 Person Wheelbarrow

>Masters

8 Sync (2) Bar Muscle Ups

11m, 12m Handstand Walk

8 Sync (2) Bar Muscle Ups

12m, 13m Handstand Walk

8 Sync (2) Bar Muscle Ups

13m, 14m Handstand Walk

12 Sync (2) Chest to Bar

14m, 15m Handstand Walk

12 Sync (2) Chest to Bar

15m, 16m Handstand Walk

12 Sync (2) Chest to Bar

16m, 17m Handstand Walk

20 Sync(2) Toes to Bar

17m, 18m Handstand Walk

20 Sync(2) Toes to Bar

18m, 19m Handstand Walk

20 Sync(2) Toes to Bar

19m, 20m Handstand Walk

NOTE: Handstand walk can have 3 attempts each way. On the third failed attempt, they will return to the start.

2 rounds for time:

Run 400m

80m Flip

Run to the finish

_______________________

Notes:

>Time Cap: 18mins.

>Competitors can tag in and out on the pig as they chose.

>Scoring. The time to complete the event.

Flow: 

On 3,2,1… go! Starting at the Pig, the team complete a 400m run. They will then flip the pig to one end and back, and back again. Once completed, they will begin the second round. Once complete they will run to the finish.

Variations:

>Elite

Only three competitors at one time may move/flip the Pig.

Pig is flipped end to end only.

>Scaled

Only three competitors at one time may move/flip the Pig.

>Competitors must flip the Pig side over side only.

>Masters

100m Flip

400m Run

100m Flip

100m = Two widths of the field, plus one half (i.e. there, back, halfway there).

All competitors may move/flip the Pig.

________________

**Revised version (Rx)

For time:

Run 400m

160m Flip

Notes:

>Time Cap: 8mins.

>Competitors can tag in and out on the pig as they chose.

>Scoring. The time to complete the event.

>Only three competitors at one time may move/flip the Pig.

>Pig is flipped side over side only.

>160m = Four widths of the field.

For reps:

180m Worm Carry

180m Zercher Carry

_______________________

Notes:

>Time Cap: 4mins.

>Scoring. The time to complete the event.

Flow: 

On 3,2,1… go! The worm starts at the competitors feet. The worm must be lifted off the ground and carried to the opposite end of the field. The worm is then dropped on the ground. The worm is then picked up with both hands under the worm, held in front of the body and above the hips. It is then carried to the finish line to complete the workout.

For time:

3 rounds (once per pair):

18 Sync(2) Single Arm DB Thruster

18 Sync(2) Lateral Burpees

15 Sync(2) Barbell Thruster

15 Sync(2) Lateral Burpees

7 Sync(2) Single Arm DB Thruster

7 Sync(2) Lateral Burpees

_______________________

Notes:

>Time Cap: 12mins.

>Pairs must complete the entire prescription before the next pair can begin.

>Scoring. The time to complete the event.

Flow: 

On 3,2,1… go! First male and female pair will pick up the dumbbells and begin the sync thrusters. Once completed, the sync lateral burpees are performed (sync over the female barbell only). They then complete the barbell thrusters, followed by the next set of burpees. They then finish with the last set of thrusters and burpees before tagging the next pair. Once all three pairs have completed their round, the team is awarded a time.

Movement Standards:

>Dumbbell Thruster: The competitor, will front rack the dumbbell by placing the dumbbell on the shoulder, 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, at the same time pressing both dumbbell overhead. The competitor’s elbows must NOT touch their knees throughout each repetition. The competitor may NOT jerk the Dumbbell over head. This is completed as a single movement. Sync timing: at the top of the thruster.

>Barbell Thrusters: The competitor, will front rack the bar, 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, at the same time pressing the bar overhead. The competitor may not receive assistance to change their weights. The competitor’s elbows must NOT touch their knees throughout the lift. The competitor may NOT jerk the bar over head. This is completed as a single movement. Sync timing: at the top of the thruster.

>Lateral burpee: The competitor’s start standing beside the bar. The competitors lower themselves to the floor, parallel to the bar, until their chest and thighs make contact with the floor. Once both competitors have made contact with both their chest and thighs (at the same time), they then stand up and jump the bar with a double foot jump, and landing. Each burpee must be performed parallel to the barbell. The individuals may use any method to lower themselves to the ground. Sync timing: both competitors laying on the ground.

Variations:

>Elite

Single DB: Male 30kg and Female 22.5kg.

Barbell: Male 45kg and Female 30kg.

>Rx/Marsters/Scaled

Single DB: Male 22.5kg and Female 15kg.

Barbell: Male 45kg and Female 30kg.

TBC