Event 1
EVENT 1A – From 0:00-4:00
1RM Clean & Jerk
EVENT 1B – From 5:00-12:00
AMRAP 7 MINUTES
Buy in: 1000(M)/800(V)m Row
Max reps Burpee Box Overs 60(M)/50(V)cm
EVENT 1C – From 14:00-20:00
AMRAP 6 MINUTES
20 Ring Rows
20 Single Leg Toes to Bar
20 Pull-ups
20 Chest to Bar Pull-ups
20 Bar Muscle Ups
The deadline for this workout is Thursday Oct 6th 23:59h
Event 2
EVENT 2A – From 0:00-4:00
For Load, Every minute on the minute
Minute 1 – 4 TnG Squat Cleans
Minute 2 – 3 TnG Squat Cleans
Minute 3 – 2 TnG Squat Cleans
Minute 4 – 1 Squat Clean
Score is total load of all 4 sets combined
EVENT 2B – From 5:00-20:00
AMRAP 15 MINUTES
X Jump Rope Variations
X DB Shoulder to Overhead
X Toes to Bar Variations
Each division will have their own version of the workouts. Check the scorecard for the full description.
The deadline for this workout is Thursday Nov 10th 23:59h
Event 3
From 00:00 – 03:00
X Shuttle Runs
Max Reps * in remaining time
Rest 1 minute
From 04:00 – 08:00
X Shuttle Runs
Max Reps * in remaining time
Rest 2 minutes
From 10:00 – 15:00
X Shuttle Runs
Max Reps * in remaining time
Score for 3A = total run time (accumulated, see our notes!)
Score for 3B = total reps HSPU / Wall Walks / HS Walk
Each division will have their own version of the workouts. Check the scorecard for the full description.
The deadline for this workout is Thursday Dec 8th 23:59h
Event 4
ADULTS
4A – From 00:00 – 13:00
Accumulate:
X Wall Ball Variations
X Deadlifts
X Pull-up Variations
*Choose between:
– Finish full movement, in any order
– 10 Rounds
– 5 Rounds
– Rest until the clock hits 17:00 –
4B – From 17:00 – 20:00
3 Minutes Bench Press for max Load (reps x KG)
Choose between the 3 loads for your division.
Each division will have their own version of the workouts. Check the scorecard for the full description.
The deadline for this workout is Thursday Jan 12th 23:59h
Event 4
ADULTS
5A – From 00:00 – 04:00
For Time – Cap 4:00
X Thrusters + X Bar Facing Burpees over Bar
OR
X Bar Facing Burpees over Bar + X Thrusters
*You may choose the order
– Rest until the clock hits 08:00 –
5B – From 08:00 – 20:00
For Time – Cap 12:00 (Clock at 20:00)
X Cal Row
X Russian Kettlebell Swings / HSPU
X Box Jump Overs
X Ground to Overhead / Snatches
Each division will have their own version of the workouts. Check the scorecard for the full description.
The deadline for this workout is Thursday Feb 9th 23:59h
