“Just The Warm Up”
1.2km Hill Run from Pirie Street play area to the Top of Mount Victoria.
Teams will leave in heats of 4 from Pirie St play area. Team members must each hold one end of a 1m length of rope throughout the entire event.
Athletes will either follow the marshalls or the purple waypoint markers on the track to the lookout.
The run ends at the far end of the parking area at the top of Mt Vic next to the Richard Byrd memorial.
“Move It or Lose It”
Squat Clean Ladder with a skipping buy-in. Athlete’s will work individually through a squat clean ladder performing 15 double unders or 30 single skips + 1 squat clean every minute.
Females – 40/45/50/55/60/65/70/75/80kg
Males – 70/80/90/100/110/115/120/125/130kg
Team scores will equal total combined weight lifted.
Athletes will start with a skipping buy-in each round. They must declare which variation they will use at the start and cannot change at any point during the workout. You may have as many attempts as you like in the :50 window but the rep must be completed before the end of this time frame. There will be a :10 rest period to allow safe change over between barbells.
*Tiebreak – if either athlete reaches the final barbell there will be an opportunity to score more points by performing multiple reps at that weight. Each consecutive attempt will add 1kg to the team’s total.
Double Unders – the rope must pass under the feet twice per jump.
Single Unders- the rope must pass under the feet once per jump only.
Squat Clean – the barbell must be taken from the ground to the shoulder with the athlete passing through a full depth squat before standing it up for the rep to count. A power clean + front squat is permitted.
“Pull It Together”
30/20 cal Row, and
30/20 cal Bike each
3 Rounds of:
20 Synchronised DB & KB Snatches
20 DB + KB Box Step Ups
20m Overhead Lunge each
[Time Cap – 11mins]
Males will use 24kg KB, 22.5kg DB, 24” Box
Females will use 16kg KB, 15kg DB, 20” Box
Teams scores will equal total time to complete. A 1 second penalty will be added for every incomplete rep.
Both athletes will start with hands touching the box. At the call of 3-2-1-Go each athlete will move to the rower or bike to complete the designated calories. After both are complete, athletes will switch machines and again work to complete the designated calories before starting their 3 rounds of synchronised snatches and box step ups. Each round the box must be advanced forward before starting the next set of synchronised snatches.
After the 3 rounds are complete athletes will move the box to one side of their lane before finishing with a 20m overhead walking lunge with either the KB or DB held overhead, performed one at a time.
Bike/Row – athletes must work until all calories are completed. You may not touch the monitor at any point.
Synchronised Snatches – The kettlebell and dumbbell must be taken overhead in one movement and reach lockout at the same time for the rep to count. They do not need to be on the floor at the same time. Reps must be alternating arms.
Box Step Ups – one athlete must perform box step ups with both the KB and DB in each hand. Full lockout of the hips and knees must be achieved on top of the box for the rep to count. Reps must be alternating legs.
Overhead Lunge – The DB/KB must be held overhead during each lunge. The front leg must come to full lockout at the hip and knee with the weight held in lockout overhead for each rep to count. Reps must be alternating legs.
“Hold Me Tight”
40 Toes to Bar
30 Pull Ups
30 Hang Snatches
[Time Cap – 8mins]
Team score will equal total time to complete. A 1 second penalty will be added for every incomplete rep.
Both athletes will start behind the rig, on the call of 3-2-1-GO athletes will come out and perform toes to bar. Once all reps are completed you both will move to the barbell and complete all thrusters and then move the bar forward to the next box before going back to the pull up bar. Teams will then perform pull ups followed by hang snatches and then run back to the rig to finish the workout.
Minimum work requirement – Both athletes must perform 10 reps of each movement before either athlete can perform their 11th rep.
Toes to bar – the athlete must start each rep with the heels behind the vertical plane of the bar and finish with both feet making contact at the same time between the hands. Any part of the foot can contact for the rep to count.
Thrusters – the barbell must be in front rack position and taken through a full depth squat before being pressed overhead in one smooth motion. The rep is complete when the athlete achieves full lockout of the knees, hips, shoulders, and elbows and the barbell is over the midline of the body.
Pull Ups – the athlete must start each rep with the heels behind the vertical plane of the bar with arms fully locked out. The rep is complete when the athletes chin passes above the horizontal plane of the bar. Any grip is allowed and strict pull ups are permitted.
Hang Snatches – the athlete must begin any set of hang snatches by first deadlifting the barbell before initiating the hang snatch. Each hang snatch is taken from the thigh/hip to overhead in one motion without contacting any other part of the athletes body. The rep is complete when the barbell is directly over the midline of the athlete with knees, hips, and arms fully locked out. “Bouncing” hang snatches are permitted.