For time:

21. 15. 9 of each:

Alt Front Rack Lunges

Hang Cleans

Lateral Bar Burpees

Run to finish

_______________________

Notes:

>Time Cap: 7mins.

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

>Pairs may tag in and out as they choose, there is no minimum requirement for an individual in any pair, however the Burpees must be completed in sync.

>Scoring. The time to complete the event. Any reps not completed will see one second added to the 7min time cap, plus one second awarded for failing to cross the finish line.

Flow: 

On 3,2,1… go! Competitors will pick up the bar and begin the 21 alternating Front Rack Lunges. Once the 21 repetitions are complete they will then complete 21 Hang Cleans followed by 21 Lateral Burpees. Once they have completed the 21st Burpee they will then complete 15 repetitions of each exercise, then nine of each before running to the finish line.

Movement Standards:

>Alternating Front Rack Lunge: With the Barbell held in the front rack (whereby the Barbell is resting on the shoulders, hands/arms may be in a clean grip or crossed) the competitor steps forward. Once the rear knee touches the ground they then return to the position they started. Alternating legs each step and ensuring they stand to full extension of the knees and hips with a straight line (that is vertical) through the body between each rep/lunge.

>Hang Clean: The competitor Deadlifts the bar until they fully extend their knees and hips. The competitor may then hinge at the hip but keeping the Barbell above the knee, then lifts the bar from a hang position (bar held below the hip, above the knee), and in one continuous motion catches in a front rack position, elbows in front of the bar. The competitor’s elbows may not touch their knees. They then stand until the hips, knees and shoulders are in-line. The competitor may perform single repetitions, however they must deadlift the bar from the ground before continuing with the next repetition. Bouncing the Barbell on the quads at any time is NOT allowed. 

>Lateral Bar Burpees: The competitor starts standing behind the bar. The competitor lower themselves to the floor until their chest and thighs make contact with the floor. They then stand up and jump the Barbell. Each Burpee must be performed laterally to the Barbell. The competitors may use any method to lower themselves to the ground.

>Sync Lateral Bar Burpees: The competitors start standing on opposing side of the Barbell facing in opposite directions. They lower themselves to the floor until their chest and thighs make contact with the floor at the same time. They then stand up and jump the Barbell. Each Burpee must be performed laterally to the Barbell, and jumping back to back with each other. The competitors may use any method to lower themselves to the ground. Sync timing: lying on the ground.

Variations:

>Elite:

45kg Lunges, Hang Cleans - females,

70kg Lunges, Hang Cleans - males.

>Rx, Teens(16-17), Masters(35-42 & 43-49):

40kg Lunges, Hang Cleans - females,

60kg Lunges, Hang Cleans - males.

>Scaled, Teens(14-15), Masters(50+):

30kg Lunges, Hang Cleans - females,

45kg Lunges, Hang Cleans - males.

>Pairs(All):

For time:

21. 15. 15. 21 of each:

Alt Front Rack Lunges

Hang Cleans

Sync Lateral Bar Burpees

Run to finish

For time:

43/35 Calorie Row

35 Thrusters

35 Sumo Deadlift High Pull (SDHP)

30 Toes to Bar (TTB)

30 Toes to Ring (TTR)

30 Toes to Bar (TTB)

35 Sumo Deadlift High Pull (SDHP)

35 Thrusters

43/35 Calorie Row

_____________________

Notes:

>Time cap: 17mins.

>Pairs may tag in and out as they choose.

>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: 

Seated on the Rower with legs extended, on 3,2,1… go! Competitors will grab the Rower handle and begin rowing. Once the required Calories are complete they will move to the Barbell and complete the prescribed Thrusters followed by SDHP. Once complete they will move to the Pull Up Rig and complete the prescribed TTB, before moving to the Ring for the TTR. Once the last TTR is complete they will move back through the workout is the opposite order to that they have just completed, starting at the TTB. Once the last Calorie is awarded on the screen the competitor will then run to the finish line.

Movement Standards:

>Thrusters: The competitor will front rack the Barbell, 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.

>SDHP: The competitor starts with the Barbell on the ground, with their feet in a ‘sumo’ stance. They then pull the Barbell up until their hands pass above the horizontal plain of their collarbone (elbows above the hands), at the same time their knees and hips are extended and inline. They then return the Barbell to the ground and start the next repetition. The Competitors hands must hold the Barbell closer than their knees are apart.

>TTB: The competitor 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.

>TTR: The competitor will start hanging from the Rings with their arms at full extension, the heels must then come from behind the vertical plain of the Rings and up so that both feet make contact with the Rigs SIMULTANEOUSLY. This will continue per repetition.

>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.

>Burpee Ring Muscle Up: The competitor’s start standing below the rings. The competitor then completes a Burpee whereby they lower themselves to the floor until their chest and thighs make contact with the floor. They then stand up and jump to the Rings in order to complete a Ring muscle Up whereby the individual starts hanging from the rings with the arms fully extended at the elbow. They then use a conventional Muscle up movement to move above the rings o a front support position. Front up raise/ Back up raise movements or rolling is NOT allowed. The individual may use a false grip to complete the Muscle up, however must first start with their arms at full extension of the arms. The individual cannot receive any assistance to complete the muscle up. The individual may NOT start in a false grip with bent arms and then complete the Muscle up. The competitor must pass through a dip.

Variations:

>Elite, Elite Pairs:

TTR replaced with 15 Burpee Ring Muscle Ups.**

Barbell loaded to 25kg - females.

Barbell loaded to 35kg - males.

>Rx, Teens(All), Masters(All):

Barbell loaded to 25kg - females.

Barbell loaded to 35kg - males.

>Scaled:

Barbell loaded to 25kg - females.

Barbell loaded to 35kg - males.

TTB replaced with Situps

>Pairs(Elite, Rx & Scaled):

For time:

80/70 Calorie Row

70 Thrusters

70 Sumo Deadlift High Pull (SDHP)

60 Toes to Bar (TTB)

60 Toes to Ring (TTR)

60 Toes to Bar (TTB)**

70 Sumo Deadlift High Pull (SDHP)

70 Thrusters

80/70 Calorie Row

Run to finish

**See note above

Beach Flags.

>Note: event brief will take place at Mount Beach.

For time:

… Cal Echo bike

… meter Handstand Walk

_______________________

Notes:

>Time Cap: 3mins.

>Pairs may tag in and out as often as they choose.

>Scoring. The time to complete the event. Any reps not completed will see one second added to the 3min time cap, each 5m considered 1 repetition.

______________________

Movements standards:

>Handstand Walk: Competitors must stay on the mats time during the HS walk. Competitors may reach across the mats at the start of their HS walk, however must have both feet off the mats and then must clear the mats/line at the end of the marked segment. Scaled, Rx, Masters and Teen competitors must start each attempt behind where they were last placed hands during the previous attempt.

Variations:

>Elite:

20 Cals, 30m HS walk - females

30 Cals, 30m HS Walk - males

>Note: 5m intervals must be unbroken.

>Rx, Teens(16-17), Masters(35-42,43-49):

20 Cals, 30m HS walk - females

30 Cals, 30m HS Walk - males

>Note: these competitors have two attempts to achieve each 5m interval.

>Teens(14-15), Masters(50+)

20 Cals, 20m HS walk - females

30 Cals, 20m HS Walk - males

>Note: these competitors have two attempts to achieve each 5m interval.

>Scaled

20 Cals, 10m HS walk - females

30 Cals, 10m HS Walk - males

>Note: these competitors have three attempts to achieve each 5m interval.

>Elite(Pairs):

45 Cals, 50m HS walk - females

70 Cals, 50m HS Walk - males

>Note: 5m intervals must be unbroken.

>Rx(Pairs):

45 Cals, 50m HS walk - females

70 Cals, 50m HS Walk - males

>Note: these competitors have two attempts to achieve each 5m interval.

>Scaled(Pairs):

45 Cals, 20m HS walk - females

70 Cals, 20m HS Walk - males

>Note: these competitors have three attempts to achieve each 5m interval.

For time:

400m Swim

_______________________

Notes:

>Time Cap: 9mins.

>Competitors will share a lane with one other competitor.

>Pairs may tag in and out as often as they choose, but may only tag in 50m intervals (i.e. 50,100,150m etc).

>Scoring. The time to complete the event. Any reps not completed will see one second added to the 9min time cap, each 25m length considered 1 repetition.

Flow: 

On 3,2,1… go! Competitors will swim 400m, turning around each 25m.

Movement Standards:

>Swim: competitors will start in the pool. Competitors may swim using any stroke. Competitors may use a flutter board. Competitors may not use any other form of floatation or assistance in the pool, i.e. fins, wetsuit or paddles.

Variations:

>Elite, Rx, Scaled, Teens(All), Masters(All):

None.

>Pairs(All)

For time:

500m Swim

For time:

Carry 25m

Run 50m

Carry 25m

Run 100m

Carry 25m

Run 150m

Carry 25m

Run 200m

Carry 100m

_______________________

Notes:

>Time Cap: 4mins.

>Pairs will complete the event concurrently, carrying a bag each.

>Scoring. The time to complete the event. Any reps not completed will see one second added to the 4min time cap, each 25m segment is considered 1 repetition.

Flow: 

On 3,2,1… go! Competitors will pick up the bag and carry it out 25m (marked by a row of flags). Once passed the flags they will dump the bag then return to the start line before running back to the bag and moving it to the next row of flags. Once there they will again return to the start line before running back to the bag and again moving it to the next row of flags. They will continue this until there is no more rows of flags, at which time they will then carry the bag back to the start line and be awarded a time.

Movement Standards:

>Run: Each time competitors return to the start line before running back to the bag, they must clearly pass the start line with two feet and one hand touching the ground.

>Carry: Competitors may carry the bag how they choose (i.e. as a bear hug or on the shoulder, as an example).

Variations:

>Elite, Rx, Scaled, Teens(All), Masters(All):

None.

>Pairs(All)

Two bags.

For time:

3 Rounds of:

8 Single Arm Dumbbell Overhead Squat

9/6 Strict Pull Ups

Immediately into, 3 rounds of:

8 Alt Single Arm Dumbbell Squat Snatch

9/6 Bar Muscle Ups

Finish on the platform

_______________________

Notes:

>Time Cap: 8mins.

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

>Pairs will complete gymnastics movements in sync.

>Scoring. The time to complete the event. Any reps not completed will see one second added to the 8min time cap, plus one second awarded for failing to finish on the platform.

>If a Db is dropped, in the first instance a competitors will be given a warning and awarded five burpees before continuing with the Event. If the Db is dropped a second time by the same competitors they will be disqualified from the competition.

Flow: 

On 3,2,1… go! Competitors will pick up the Dumbbell (Db) and complete eight Single Arm Overhead Squat (Ohs). Once complete they will place the Db down and move to the Pull Up bar where they then complete the prescribed number of Strict Pull Ups. Once complete they move back to the Db and work through another two rounds of the same prescription. Once complete they will follow the same format however this time completing 8 Alt Single Arm Db Squat Snatch in place of the Ohs and a prescribed number of Bar Muscle Ups in place of the Strict Pull Ups. On completion of the sixth round competitors will move to the platform where they will be awarded a time.

Movement Standards:

>Single Arm Db Ohs: With one Dumbbell held overhead, supported by one arm only, the competitor will 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 may bend the elbow during the repetition, however at the start and end of each repetition the Db must be held overhead, with the elbow extended, and under control.

>Strict Pull Up: From hanging still on the bar with the arms fully extended and feet off the ground. Pull up until the chin is higher than the horizontal plain of the TOP of the bar. Underhand or overhand grip is accepted. Individuals may not use a swing or a ‘kip’ of the legs to support the repetition.

>Alternating Single Arm Db Squat Snatch: The Db is taken from the ground and received overhead whereby the hips are below the top of the knee, then stood tall so that the feet, knees, hips, shoulders, elbows and hand is in line and locked out, using only one hand. The Db must be in constant motion from the ground to overhead. This exercise requires each repetition to alternate hands. The competitor may change the hand that holds the Dumbbell at any point once they have achieved the repetition.

>Bar Muscle Up: The competitor 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. A glide kip Muscle Up is accepted provided the Toes do not move above the horizontal plain of the Pull Up bar. The competitor cannot receive any assistance to complete the muscle up. The individual cannot come in contact with any other apparatus whilst transitioning above the bar to the front support position.

>C2b Pull Up: The competitor 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 competitor may perform a strict, kipping or butterfly Pull-up to achieve this.

>Pull Up: The competitor 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 competitor may perform a strict, kipping or butterfly pull-up to achieve this.

Variations:

>Elite:

30kg Dumbbells, 6 Strict Pull Ups, 6 Bar Mu - females,

40kg Dumbbells, 9 Strict Pull Ups, 9 Bar Mu - males.

>Rx:

22.5kg Dumbbells, 6 Strict Pull Ups, 6 C2b Pull Ups - females,

30kg Dumbbells, 9 Strict Pull Ups, 9 C2b Pull Ups - males.

>Teens(16-17), Masters(35-42 & 43-49):

22.5kg Dumbbells, 6 Strict Pull Ups, 6 Bar Mu - females,

30kg Dumbbells, 9 Strict Pull Ups, 9 Bar Mu - males.

>Teens(14-15), Masters(50+):

15kg Dumbbells, 6 Strict Pull Ups, 6 C2b Pull Ups - females,

22.5kg Dumbbells, 9 Strict Pull Ups, 9 C2b Pull Ups - males.

>Scaled:

15kg Dumbbells, 3 Strict Pull Ups, 6 Pull Ups - females,

22.5kg Dumbbells, 5 Strict Pull Ups, 9 Pull Ups - males.

>Pairs(Elite):

9/6 Sync Strict Pull Ups

9/6 Sync Bar Muscle Ups

>Pairs(Rx)::

9/6 Sync Strict Pull Ups,

9/6 Sync C2b Pull Ups

>Pairs(Scaled):

5/3 Sync Strict Pull Ups

9/6 Sync Pull Ups

For load:

15 Rep Max Front Squat

_______________________

Notes:

>Time Cap: 6mins.

>Competitors may have as many attempts as the choose.

>Reps must be completed within the time cap in order to be counted.

>Pairs will accumulate 30 reps i.e. if one partner achieved 12 reps, their partner would then have to achieve 18 reps. The weight may be different. The weight achieved is combined before given a score. i.e. 20 reps at 100 plus 10 reps at 150 equals 250kg. The 30 reps must be achieved following one another and in one attempt only.

>Individuals must achieve the 15 reps in one unbroken set in order to be awarded the respective weight.

Flow: 

Immediately following the time cap of event 7 this event will begin. On the sound of 3,2,1…go! competitors may pick up the bar and begin their Front Squat.

Movement Standards:

>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 may not receive assistance to change their weights. The competitor’s elbows must NOT touch their knees throughout the lift. Competitors may cross their arms in the front rack provided they maintain control of the bar.

Variations:

None.

For time:

18 Gtoh

18 Ring Pushups

24 Stoh

18/12 Ring Dips

Move the Sandbags

Run to finish