Event 1B

On a 4 minute running clock, complete:

2 rounds of
8 Knee Raises
8 Alternating Dumbbell Snatch 15/10kg (Teens 10/5kg)
8 Leg Raises
8 Plate Forward Lunge Steps 15/10kg (Teens 10/5kg)

If completed before 4 mins, add 4 mins to the clock and proceed to:

2 rounds of
8 Ring Rows
8 Alternating Dumbbell Snatch 15/10kg (Teens 10/5kg)
8 Single Leg Toes to Bar
8 Plate Forward Lunge Steps 15/10kg (Teens 10/5kg)

If completed before 8 mins, add 4 mins to the clock and proceed to:

2 rounds of
8 Pull-ups
8 Alternating Dumbbell Snatch 22,5/15kg (Teens 15/10kg)
8 Toes to Bar
8 Plate Forward Lunge Steps 20/15kg (Teens 15/10kg)

If completed before 12 mins, add 4 mins to the clock and proceed to:

2 rounds of
8 Chest to Bar Pull-ups
8 Alternating Dumbbell Snatch 22,5/15kg (Teens 15/10kg)
8 Handstand Push-ups
8 Plate Forward Lunge Steps 20/15kg (Teens 15/10kg)

If completed before 16 mins, add 4 mins to the clock and proceed to:

2 rounds of
8 Bar Muscle Ups
8 Alternating Dumbbell Snatch 22,5/15kg (Teens 15/10kg)
8 Ring Muscle Ups
8 Plate Forward Lunge Steps 20/15kg (Teens 15/10kg)

Stop at 20:00 or when you’ve completed the workout.

Scorecard & Standards

Event 2A

5 Rounds for time – Cap 12 minutes

30 Single Unders / 30-50 Double Unders

10 Single/Dual Dumbbell Box Step Overs

Each division has their own variation of the workout. Check the app or scorecard for all details

Scorecard & Standards

Event 2B – Adults

Complete as many rounds and reps as possible in 10 minutes of:

3 Bench Presses

In each round, the weight increases, for females with 2,5kg and for males with 5kg. Each division has their own starting weight. Check all weights and standards in the app or scorecard

Event 2B – Teens

Complete as many rounds and reps as possible in 10 minutes of:

9 Medball Situps 6/4kg

8 Shuttle Sprints (5m each)

7 Wall Balls Light 6/4kg

Scorecard & Standards