Workouts 2026
event 1 - all terrain
For Time, (20:00 Cap)
(MM/FF) Team 1
4 person synchro:
10 Synchro Front Squats, 65kg/45kg
5 Synchro Burpee Box Get Overs, 120cm
3 person synchro:
20 Synchro Front Squats
10 Synchro Burpee Box Get Overs
2 person synchro:
30 Synchro Front Squats
15 Synchro Burpee Box Get Overs
(MM/FF) Team 2
4 person synchro:
10 Synchro Back Squats, 65kg/45kg
5 Synchro Burpee Box Jump Overs, 60/50cm
3 person synchro:
20 Synchro Back Squats
10 Synchro Burpee Box Jump Overs
2 person synchro:
30 Synchro Back Squats
15 Synchro Burpee Box Jump Overs
(MM/FF) Team 3
4 person synchro:
5 Synchro Thrusters, 65kg/45kg
5 Synchro Ring Muscle Ups
3 person synchro:
10 Synchro Thrusters
10 Synchro Ring Muscle Ups
2 person synchro:
15 Synchro Thrusters
15 Synchro Ring Muscle Ups
Workout Flow:
On Go, 2M/2F athletes will enter the floor and complete 10 reps of Front Squats, 4 person synchro, Once completed all 4 athletes will complete 5 Burpee Box Get Overs, 4 person synchro.
Then the team will move back to the barbells to complete 20 Front Squats as 3 person synchro, athletes can change in and out as they like, one person will be resting as 3 athletes work.
Once 20 reps are complete, they will move to the Boxes to complete 10 BBGO, 3 person synchro. Again 1 person resting as 3 work, changing in and out as you like.
Once 10 reps are complete, back to the barbell for 30 Front Squats, 2 person synchro. So 2 resting while 2 working, changing in and out as you like. Then back to the BBGO for 15 reps, 2 person synchro. Once 15 BBGO are complete, the 4 will exit the floor, then the new 2M/2F team will enter and take on the Back Squats and Burpee Box Jump Overs in the same fashion.
Once Tam 2 have finished Team 3 will enter the floor and complete the Thruster/RMU section in the same fashion.
Score is total time to complete all 3 parts.
Team 1, Movement Standards:
Front squats-
Athletes must pass through a full squat with the barbell on the front rack, hip crease below the knee, and then stand to full extension with the elbows clearly in front of the bar.
Burpee Box Get Overs-
Athletes must start with chest and thighs on the ground, then get over the box anyway they like, as long as all parts of their body clear the height of the box and do not go around.
Synchro Standards:
Front Squat - All athletes must pass through a full squat, but do not have to be in synch through the rep. All athletes must be at full extension at the same time.
BBGO - All athletes must have their chest and thighs on the ground each rep at the same time. Getting over the box does not have to be in sync.
*Note: In the 4 person synchro part, not all 4 athletes may not have the room to go at the same time over the box.
Team 2, Movement Standards:
Back Squat-
Athletes must pass through a full squat with the barbell on the back rack, hip crease below the knee, and then stand to full extension with the elbows clearly in front of the bar.
Burpee box Jump Overs-
Athletes must be facing the box with their bodies perpendicular to the box each rep.
The rep starts with chest and thighs on the floor. A step up or pop up is allowed, into a 2 foot jump onto the box, and a step down off the box to the opposite side.
Synchro Standards:
Back Squat - All athletes must pass through a full squat, but do not have to be in synch through the rep. All athletes must be at full extension at the same time.
BBGO - All athletes must have their chest and thighs on the ground each rep at the same time. Jumping on and over over the box does not have to be in sync.
Team 3, Movement Standards:
Thruster-
Athletes must pass through a full squat and then lock the barbell out overhead, with knees, hips and elbows all locked out with the barbell over the midline or behind the midline from the side profile. Push Jerks are not allowed to get the barbell overhead.
Ring Muscle Ups-
Athletes must start from a full hang from the rings and finish with elbows locked out in the support position above the rings.
Synchro Standards:
Thruster- All athletes must be in the locked out position and under control, at the top of every rep.
All athletes do not need to be below parallel in the squat at the same time, but all must pass through a squat.
Ring Muscle Ups- All athletes must be locked out in ring support at the top of every rep together.
event 2 - weightlifting
For Time, (7:00 Cap)
(M/F) 1
Snatch Ladder
5-4-3-2-1-1 reps
M- 70-80-90-100-105-110kg
F- 50-55-62-70-72.5-75kg
For Time, (7:00 Cap)
(M/F) 2
Clean Ladder
5-4-3-2-1-1 reps
M- 90-100-110-120-130-140kg
F- 62-70-75-80-90-100kg
Workout Flow:
1 Male and 1 Female will complete the Snatch Ladder as seperate workouts, likewise 1 Male and 1 Female will complete the Clean ladder as seperate workouts. Each workout will be scored separately.
Your score will be the time it takes to complete the workout. If you don’t complete the workout, your reps remaining will be added to the time cap as seconds. There will be a tie break time at the completion of the last rep of the barbell you completed all reps for.
Athletes will start behind the start line, on the call of Go will enter the floor and start completing 5 reps of Snatch or Cleans at the first weight. Once complete athletes move forward to the second bar and complete 4 reps, and so on until all reps have been completed or the time cap has been met.
Movement Standards:
Snatch-
Barbell starts on the floor and is taken from the ground to overhead in 1 movement. Power or Squat Snatch is allowed.
The rep is credited once the athlete is standing at full extension with the barbell locked out overhead and under control.
Clean-
Barbell starts on the floor and is taken from the ground to the front rack in 1 movement. Power or Squat Clean is allowed.
The rep is credited once the athlete is standing at full extension with the elbows in front of the bar and under control.
event 3 - pair up
For Time, (25:00 Cap)
(M/F) Pair 1
10 Shuttle Runs
20 Shoulder to Overhead, 85/60kg
10 Shuttle runs
20 Shoulder to Overhead
(M/F) Pair 2
75 Double Unders
20 Power Cleans, 85/60kg
75 Double Unders
20 Power Cleans
(M/F) Pair 3
15m DB Walking Lunge, 22.5/15kg
20 Deficit HSPU, 3/2 plates
15m DB Walking Lunge
20 Deficit HSPU
(M/F) Pair 4
15/12 Cal Ski
35 Chest to Bar
15/12 Cal Ski
35 Chest to Bar
(M/F) Pair 5
20 Box Jump Overs, 60cm/50cm
35 DB Shoulder to Overhead, 22.5/15kg
20 Box Jump Overs
35 DB Shoulder to Overhead
(M/F) Pair 6
15/12 Cal Assault Bike
35 DB Hang Muscle Cleans, 22.5/15kg
15/12 Cal Assault Bike
35 DB Hang Muscle Cleans
Workout Flow:
1 Male and 1 Female pair will complete each section before tagging in the next pair.
On Go, pair 1 will enter the floor and complete 10 (7.5m) shuttle runs together. Once complete they’ll work through 20 Shoulder to Overhead together, breaking up the reps between them as they like, 1 athlete working at a time.
Then complete another round in the same fashion.
The second pair will enter the floor and start working through 75 double unders each at the same time. Once both athletes have completed their 75 dubs, they’ll move to the barbell and work through 20 Power Cleans, breaking up the reps between them as they like, 1 athlete woking at a time.
Then complete another round in the same fashion.
The third pair will then enter the floor and each start working through 15m Farmers Carry DB Walking Lunge at the same time. Once complete they’ll move tot the wall and start working through 20 deficit HSPU, breaking up the work as they like between them, 1 athlete working at a time.
Then complete another round in the same fashion.
The fourth pair will then enter the floor and each start working through 15/12 Cals on the Ski at the same time. Once complete they’ll move to the pull up bar and start working through 35 C2B pull ups, breaking up the work as they like between them, 1 athlete working at a time.
The fifth pair will enter the floor and start working through 20 Box Jump Overs each at the same time. Once both athletes have completed theirBJO, they’ll move to the dumbbells and work through 35 DB Sh2OH, breaking up the reps between them as they like, 1 athlete woking at a time.
Then complete another round in the same fashion.
The sixth pair will then enter the floor and each start working through 15/12 Cal on the Assault Bike at the same time. Once complete they’ll move tot the DB’s and start working through 35 DB Hand Muscle Cleans, breaking up the work as they like between them, 1 athlete working at a time.
Then complete another round in the same fashion.
*Both athletes must have completed the section before any athlete can move to the next.
Your score is the total time to complete all the work.
Movement Standards:
Shuttle run-
7.5m length, Up and back = 1 rep.
3 points of contact on every turn around, both feet over the line and a one hand touch over the line.
Shoulder To Overhead-
Barbell starts on the front rack, finishes locked out overhead with knees, hips and elbows fully extended with the barbell in line with or behind the midline from side profile.
Push Press, Push Jerk or Split Jerk allowed.
Double Unders-
Rope passes under the feet twice for each jump.
Power Cleans-
Barbell starts on the floor each rep and finishes on the front rack with knees and hips locked out, with the elbows in front of the bar and athlete under control.
Walking Lunge-
Athletes start standing at full extension behind the line with Db’s by their sides. The trailing knee must contact the ground every rep, with athletes standing tall with both knees and hips locked at full extension at the top of every rep.
Athletes feet must be over the line and standing tall at full extension with Db;s in hands at both the start, turnaround and finish of each length.
Deficit HSPU:
Kipping or Strict are allowed.
Athletes start in a locked out HS hold on top of the plates to start each set/rep. Hips extended, elbows extended, chest through.
Athletes must touch their head on the mat each rep before pressing back to the starting position with hips and elbows locked out and chest through to lock out the shoulder.
The athletes ass can touch the wall when the head is on the floor (kipping). But can not touch the wall at any other time.
Ski:
Teams will have 2 Ski’s each as athletes will be completing the Ski at the same time.
If 1 athlete completes the Ski before the other they must remain on the Ski platform until the required Cals are met from the other athlete. Once both have completed they can move to the pull up bar.
C2B Pull Ups-
Athletes start in hanging position from the pull ups bar and finish with the chest touching the bar at the top of the rep.
Kipping or butterfly is allowed.
Box Jump Overs-
Athletes start with a 2 foot jump, land on the box with both feet, before stepping down off the opposite side of the box.
Must jump with 2 feet, must step off the box. Do not have to be facing the box to jump.
DB Shoulder to Overhead-
Dumbbells start on the front rack, finish locked out overhead with knees, hips and elbows fully extended with the dumbbells in line with or behind the midline from side profile.
Push Press, Push Jerk or Split Jerk allowed.
Assault Bike-
Teams will have 2 Assault Bikes each as athletes will be completing the Cals at the same time.
If 1 athlete completes the Cals before the other they must remain seated until the required Cals are met from the other athlete. Once both have completed they can move to the dumbbells.
Dumbbell Hang Muscle Clean-
Athletes must deadlift the Db’s to full extension before starting their set. Then move down to the hang position to start their reps.
Athletes can go as low as they like in the hang, as long as the Db’s don’t hit the floor. The rep is counted once the DB’s are in the front rack with the elbows clearly in front of the DB’s.
event 4 - run over
For time, (20:00 Cap)
(MM/FF) Team 1
3 Rounds
Run 400m
10 Worm C&J
12 Worm Burpees
(MM/FF) Team 2
3 Rounds
Run 400m
6 Worm C&J
12 Worm Burpees
(MM/FF) Team 3
Run 400m
3 Rounds
5 Worm C&J
10 Worm Burpees
Workout Flow:
**2 Teams will be working at the same time during this workout.
**When Team 1 has completed their first worm C&J, Team 2 will start their 400m run.
Team 1 (2M/2F)
On Go, the first team of 4 will start their 400m run together.
Once all have completed the run they’ll work through 10 worm clean & jerks and then work through 12 worm burpees.
They’ll continue like this until they’ve completed 3 rounds.
Team 2 (2M/2F)
On the completion of team 1's first worm C&J the second team will start their 400m run together.
Once all have completed the run they’ll work through 6 worm clean & jerks and then work through 12 worm burpees.
They’ll continue like this until they’ve completed 3 rounds.
Team 3 (2M/2F)
Once Team 2 has completed their 3 rounds, Team 3 will start their 400m run.
Once all have completed the run they’ll then work through
3 ROUNDS of 5 worm clean & jerks and 10 worm burpees
Notes:
If Team 1 or 2 catch up to the other at the worm, the team who are working through the worm reps will finish all their reps before the waiting team starts.
Team 3 only runs once.
Movement Standards:
Run-
All team members must start behind the line before the call of Go.
All team members must go around all the marked areas and not cut corners.
Worm C&J-
The worm starts on the floor, then is lifted in one motion to the shoulder before being pressed over overhead to the opposite shoulder. The rep is credited when the worm is on the opposite shoulder, with all 4 athletes standing at full extension with hips and knees locked out and under control.
Worm Burpees-
Athletes will split so 2 are on each side of the worm.
The rep starts with all athletes on the floor, chest and thighs on the ground and finishes with once all athletes have jumped over the worm to the opposite side.
Burpee jump standard is both feet off the floor at the same time.
*The lateral step jump is not allowed.
event 5 - Just for fun
For Time, (22:00 Cap)
(6M/6F)
15 Legless Rope Climbs
15 Rope Climbs
60 Synchro DB Snatch, (M/F) 32.5kg/22.5kg
60 Synchro Box Jumps, (MM/FF) 75cm/60cm
200 Calorie Row
80 Strict HSPU
40 Synchro DB Ground to Overhead, (M/F) 45kg/32.5kg
60 Synchro Box Jumps, (MM/FF) 75cm/60cm
Workout Flow:
We have 6M/6F on the bench for this workout. You can switch in athletes from the bench at anytime throughout the workout.
During the LLRC and RC and St HSPU there will only be 1 athlete on the floor.
Through the synchro DB Snatch and Rowing there will be only 2 on the floor, 1 male 1 female.
Through the synchro Box Jumps there will be 4 athletes on the floor at one time, 2 males 2 females.
*The male rower will need to complete 115 Cal, the female rower will need to complete 85 cal.
On Go, Teams will send out 1 athlete to start work on the Legless Rope Climbs. You can switch players off and on as you like.
Once completed teams will send a Male and Female pair to start work on 60 Synchro DB Snatches, switching athletes on and off as you like as long as its a M/F pair on the floor at all times.
Once completed, Teams will send out 2 males and 2 females to get to work on the 60 Synchro Box Jumps, switching out athletes as they like, as long as there are 2 male and 2 female athletes on the floor at all times.
Once the 60 synchro box jumps are complete, Teams will send 1 Male and 1 Female out to the rowers. There will be a female rower and a male rower. Teams can switch athletes on and off the rowers when they like as long as males stay on 1 rower, females on the other.
Once all respective calories (115/85) have been completed, Teams will send an athlete to the wall to start working through 80 strict HSPU.
The remainder of the workout will flow through as above until all reps are complete.
Your score is the time it takes to complete the workout.
Movement Standards:
LLRC-
Athletes must climb the rope to the 15 foot line without any assistance from the legs at all. Athletes must clearly touch or grab the rope above the line.
Rope Climbs-
Athletes can climb the rope to the 15 foot line any how they like. Athletes must clearly touch or grab the rope above the line.
Synchro DB Snatch-
The DB is taken from the floor with heads touching the floor each rep and is lifted over head in one motion. The rep is credited when both athletes are standing at full extension with the DB locked overhead with elbows and shoulders extended and the DB on or behind the midline of the body from side profile.
Both athletes only have to be Synchro at the top.
Touch n go is allowed, both heads must touch the floor.
Power or muscle snatch is allowed.
Synchro Box Jumps-
The rep starts with a two foot jump and finishes with the athlete standing at full extension on the box.
Hands can not touch the box on the way up.
All athletes must be standing at extension, under control at the same time for the rep to count.
Strict HSPU-
Open standard line for hand placement.
Athletes start in a locked out HS hold with some part of each hand touching the line with hips extended, elbows extended, chest through.
Athletes must touch their head on the mat each rep before pressing back to the starting position with hips and elbows locked out and chest through to lock out the shoulder.
Only the athletes heals can touch the wall.
Synchro DB Ground to Overhead-
The DB is taken from the floor with both heads touching the floor each rep and is lifted over head by either Snatch or Clean and Jerk. The rep is credited when both athletes are standing at full extension with the DB locked overhead with elbows and shoulders extended and the DB on or behind the midline of the body from side profile.
Both athletes only have to be Synchro at the top.
Touch n go is allowed, both heads must touch the floor.
Power or muscle snatch/Clean are allowed.
Push Press, Push Jerk or Split Jerk are allowed.
event 6 - Monostructural
Rage Bait
For Time,
(F)
24 Cal Ski
24 Cal Row
24 Cal Bike
(M)
30 Cal Ski
30 Cal Row
30 Cal Bike
Acid Bath
For Time,
(F)
450m Ski
450m Row
900m Bike
(M)
500m Ski
500m Row
1000m Bike
Workout Flow:
1 Male and Female will complete Rage Bait as seperate workouts, likewise 1 male and female will complete Acid Bath as seperate workouts. All 4 events will be scored separately.
At 0:00,
Female 1 will start Rage Bait.
At 3:00,
Male 1 will start Rage Bait.
At 6:00,
Female 2 will start Acid Bath.
At 9:00,
Male 2 will start Acid Bath.
Movement Standards:
Athletes can not move off the Ski stand, rower seat, bike seat until the required Cals/Metres have been 100% completed. You must be stationed as the target Cals/Metres tick over.
event 7 - gymnastics
For Time, (18:00 Cap)
(M)
15m Handstand Walk, with turnaround
21 TTB
15m Handstand Walk, with turnaround
15 Bar Muscle ups
10m Handstand Walk, with pirouette
(F)
15m Handstand Walk, with turnaround
21 TTB
15m Handstand Walk, with turnaround
12 Bar Muscle ups
10m Handstand Walk, with pirouette
(M/F)
10m Handstand Walk (each)
21 Synchro TTB
10m Handstand Walk
12 Synchro Bar Muscle ups
10m Handstand Walk
Workout Flow:
1 Male will complete Part 1, 1 Female will complete Part 2 and a M/F pair will complete Part 2 together.
On Go, your Male athlete will take the floor and kick up to a handstand walk. This HS walk is 7.5m out and back, unbroken with a turnaround on hands. Once completed he’ll get through 21 TTB then kick up and complete the same HS walk task as before. Once completed he’ll work through 15 Bar Muscle Ups before completing a 10m unbroken HS walk with a pirouette at 5m mark.
Once over the line your Female athlete will hit the floor and start her HS walk. Same workout as the male athlete besides less Bar Muscle reps.
Once she’s completed her final HS Walk, Your M/F pair will hit the floor and complete 10m HS walk each (10m track), one after the other. Once both are complete they’ll work through 21 Synchro TTB. Then another 10m HS walk each before working through 12 Synchro bar muscle ups. They’ll finish off with a final 10m HS Walk each.
Movement Standards:
Handstand Walk-
Athletes must kick up with both hands clearly behind the start line, and must finish with both hands clearly over the finish line.
Athletes must complete their pirouette’s clearly over the turnaround line.
The athletes in the pair do not have to complete their HS walk unbroken. If they fall, they will kick up at the last completed metre of HS Walk.
Toes To Bar-
Athletes begin hanging from the bar with arms extended.
Heels must be brought back behind the vertical plane of the pull up bar to start.
Rep finishes when both feet hit the pull up bar, between the hands, at the same time.
Synchro, athletes must hit both their feet on the pull up bar at the same time.
Bar Muscle Ups-
Start each rep with arms fully extended and feet off the ground.
Pass through some portion of a dip before locking out over the bar.
The rep is credited when:
Arms are fully extended in the support position.
Shoulders are directly over, or slightly in front of, the bar when viewed from the side.
Synchro, athletes will be in the support position at the same time each rep.
Event 8 - the final
For Time, (7:00 Cap)
(6M/6F)
40 Worm Squats
10m Worm Walking Lunge
30 Worm Squats
20m Worm Walking Lunge
Workout Flow:
*Note: Once worm is picked up to start the workout, it can not go back to the floor until the workout is complete. 15 worm push press every time the worm goes to ground.
We have 6M/6F on the bench for this workout. You can switch in athletes from the bench at anytime throughout the workout. 2 Males and 2 Females must be on the floor at all times.
On the call of Go, 2M/2F athletes will hit the floor and start working through 40 worm squats. Athletes can change in and out at any time off the bench as long as all changes are M off M on, F off F on.
Once all 40 squats are done, teams will lunge the worm 10m down their lane.
Once complete, teams will work through 30 worm squats, then a 20m worm lunge to finish.
Movement Standards:
Worm Squat-
Each rep starts with the worm on the same side shoulder of all 4 athletes.
The worm can be on any shoulder and can be switched at anytime, as long as the worm is on the same shoulder of all 4 athletes.
The worm must start with all 4 athletes standing with full knee and hip extension.
All 4 athletes will then simultaneously squat to hip crease below the knee before standing back to extension.
Athletes can not put their hands on their legs while squatting.
Worm Lunge-
All 4 athletes will start with the worm on the same shoulder, standing at full knee and hip extension.
The athlete at the front of the worm will start by standing with both feet behind the line.
All 4 athletes will lunge in synchronisation, same legs at the same time to move the worm to the opposite end.
All 4 athletes will touch the knee of the trailing leg to the ground before standing back up to full knee and hip extension each rep.
Athletes must alternate legs each lunge step.