2018 Workouts
2018 Workouts
“Being prepared for the UNKNOWN and the UNKNOWABLE” are key to our sport! Sticking to the True Nature of Our Sport, hints/events will only be released much closer to the Event Date! The Workouts will be posted here on the said day of the competition.
INDIVIDUAL EVENTS – FRIDAY
RX – Event 1 (EECC Biathlon)
For Time:
Happy Valley Run (1.2 km)
360 m Swim (100 m, Shore Run, Swim 80 m x 2)
Happy Valley Run (1.2km)
TC = 20 min
Score = Time/Time Cap plus 1 sec/rep missed
INT – Event 1 (EECC Biathlon)
For Time:
Happy Valley Run (1.2 km)
300 m Swim (150 m, 150 m Shore Run x 2)
Happy Valley Run (1.2 km)
TC = 20 min
Score = Time/Time Cap plus 1 sec/rep missed
SCALED – Event 1 (EECC Biathlon)
For Time:
240 m Swim (120 m, 300 m Shore Run x 2)
Happy Valley Run (1.2km)
TC = 20 min
Score = Time/Time Cap plus 1 sec/rep missed
RX – Event 2 & 3 “Humewood Closeout”
Event 2 For Time:
Shuttle Sprint 300 m (75m, 150m, 75m)
Score = Time
At 2 min start with Event 3 (if still on Event 2 – you merely start Event 2 late)
Event 3 – For Time:
35 DB Snatches (30kg/20kg)
7 (x9m) Sled Pulls (55kg/45kg) in soft Beach Sand
18 m (2x9m) OH walking lunge (24kg KB/30kg DB and 16kg KB/20kg)
Total TC – 12 min
Score = Time/TC plus 1 sec/rep missed (Score is Total Time from 0 min)
*DB/KB can be anyway around with 1 on the shoulder and other OH
INT – Event 2 & 3 “Humewood Closeout”
Event 2 For Time:
Shuttle Sprint 300 m (75m, 150m, 75m)
Score = Time
At 2 min start with Event 3 (if still on Event 2 – you merely start Event 2 late)
For Time:
35 DB Snatches (20kg/15kg)
6 (x9m) Sled Pulls (45kg/40kg) in soft Beach Sand
18 m (2x9m) OH walking lunge (24kg KB/20kg DB and 12kg KB/15kg OH)
Total TC – 12 min
Score = Time/TC plus 1 sec/rep missed
*DB/KB can be anyway around with 1 on the shlder and other oh– if smart lighter OH
BEG – Event 2 & 3 “Humewood Closeout”
Event 2 For Time:
Shuttle Sprint 300 m (75m, 150m, 75m)
Score = Time
At 2 min start with Event 3 (if still on Event 2 – you merely start Event 2 late)
For Time:
35 DB Snatches (15kg/10kg)
6 (x9m) Sled Pulls (45kg/35kg) in soft Beach Sand
18 m (2x9m) OH walking lunge (15kg/10kg OH)
Total TC – 12 min
Score = Time/TC plus 1 sec/rep missed
*DB/KB can be anyway around with 1 on the shlder and other oh– if smart lighter OH
Evening – Tramways:
RX Events 4, 5, 6 – Skills Gauntlet
AMRAP or Complete a Max Hold/lift for:
1 min – HS Walk Regional Ramp
30 sec rotation
1 min – Legless Rope climb (M – L-sit / F – start in L-sit legs allowed)
30 sec rotation
1 min – Row (cal)
30 sec rotation
1 min – DU’s
30 sec rotation
1 min 30 s – Clean & Jerk Ladder
Men RX (80kg/100kg/120kg/130kg/140kg/145kg/150kg)
Women RX (56kg/65kg/70kg/75kg/80kg/85kg/90kg)
Event 4 = Score Sum of 1st & 2nd is 1 Event = Reps Plus Reps
Event 5 = Sum of 3rd and 4th is 1 Event = Seconds Plus Reps
Event 6 = C&J ladder is 1 Event = Load (load/load plus 0.1 for reps of C&J/Load plus 0.1 plus 0.01 reps of deadlift)
INT Events 4, 5, 6 – Skills Gauntlet
AMRAP or Complete a Max Hold/lift for:
1 min – HS Walk Distance
30 sec rotation
1 min – Rope Climb (M – start in L-sit / F – start seated on floor – legs allowed for M/F)
30 sec rotation
1 min – Row (Cal)
30 sec rotation
1 min – DU’s
30 sec rotation
1 min 30 s – Clean & Jerk Ladder
Men INT (65kg/80kg/95kg/105kg/110kg/115kg/120kg)
Women INT (40kg/45kg/50kg/55kg/60kg/65kg/70kg)
Event 4 = Score Sum of 1st & 2nd is 1 Event = Reps Plus Reps
Event 5 = Sum of 3rd and 4th is 1 Event = Seconds Plus Reps
Event 6 = C&J ladder is 1 Event = Load (load/load plus 0.1 for reps of C&J/Load plus 0.1 plus 0.01 reps of deadlift)
SCALED Events 4, 5, 6 – Skills Gauntlet
AMRAP or Complete a Max Hold/lift for:
1 min – Bear Walk Distance (m)
30 sec rotation
1 min – Tuck-sit Rope Hang (Time)
30 sec rotation
1 min – Row (Cal)
30 sec rotation
1 min – Single-Unders
30 sec rotation
1 min 30 s – Clean & Jerk Ladder
Men BEG (60kg/70kg/80kg/85kg/90kg/95kg/100kg)
Women BEG (25kg/30kg/35kg/40kg/45kg/50kg/55kg)
Event 4 = Score Sum of 1st & 2nd is 1 Event = Reps Plus Reps
Event 5 = Sum of 3rd and 4th is 1 Event = Seconds Plus Reps
Event 6 = C&J ladder is 1 Event = Load (load/load plus 0.1 for reps of C&J/Load plus 0.1 plus 0.01 reps of deadlift)
Notes:
Clean and Jerk (any/any) – if you get to the end, to break ties you can do extra reps of C&J and then deadlifts
For Example – 150.1 (1 extra C&J)
If you do 1 C&J and 2 deadlifts then your score is 150.02
If they did 1 extra C&J (a double) and 3 extra deadlifts then the score is 150.13
(I.e. C&J max load plus 0.1 for extra C&J reps and plus 0.01 per deadlift)
RX Events 7 The Fitness Network Finals
21-15-9 Complex FT:
7 Bar M-up
7 C2b
7 Pull-ups
7 Clusters
7 Thruster
7 Front Squat
5 Bar M-up
5 C2b
5 Pull-ups
5 Clusters
5 Thruster
5 Front Squat
5 Bar M-up
3 C2b
3 Pull-ups
3 Clusters
3 Thruster
3 Front Squat
(BB – 40kg/25kg)
TC = 5 min
Score = Time/TC plus 1 sec/rep missed
INT Events 7 The Fitness Network Finals
21-15-9 Complex FT:
21 Pull-ups
11 Thruster
10 Front Squat
15 Pull-ups
8 Thruster
7 Front Squat
9 Pull-ups
5 Thruster
4 Front Squat
(BB – 30kg/20kg)
TC = 5 min
Score = Time/TC plus 1 sec/rep missed
SCALED Events 7 The Fitness Network Finals
21-15-9 Complex FT:
21 Ring Rows (50cm/10cm)
11 Thrusters
10 Front Squats
15 Ring Rows (50cm/10cm)
8 Thruster
7 Front Squat
9 Ring Rows (50cm/10cm)
5 Thruster
4 Front Squat
(BB – 20kg/15kg)
TC = 5 min
Score = Time/TC plus 1 sec/rep missed
TEAM EVENTS – SATURDAY
RX – Event 1 and 2 (Sweat Swimming – Endurade on Tap)
Event 1 – Row 5.5 km for time
Each team member rows 500 m. Order is M1/F1/M2/F2.
While 1 athlete Rows, the other 3 athletes complete …
Event 2…
6 Rnds FT of:
16 x 9m (144m) Combo Sled Pull (Rope) and Sled Push (32kg)
270 m Synchro Run (30 x 9m) (M/M/F OR F/F/M)
TC = 20 min
Event 1 – Score = Time or Time plus 1 sec/10 m missed
Event 2 – Score = Time or Time plus 1 sec/rep missed
*Every 9 m length completed is a rep (i.e. 38 reps per Rnd)
INT – Event 1 and 2 (Sweat Swimming – Endurade on Tap)
Event 1 – Row 5 km for time
Each team member rows 500 m. Order is M1/F1/M2/F2.
While 1 athlete Rows, the other 3 athletes complete …
Event 2…
6 Rnds FT of:
16 x 9m (144m) Combo Sled Pull (Rope) and Sled Push (32kg)
270 m Synchro Run (30 x 9m) (M/M/F OR F/F/M)
TC = 20 min
Event 1 – Score = Time or Time plus 1 sec/10 m missed
Event 2 – Score = Time or Time plus 1 sec/rep missed
*Every 9 m length completed is a rep (i.e. 38 reps per Rnd)
SCALED – Event 1 and 2 (Sweat Swimming – Endurade on Tap)
Event 1 – Row 4 km for time
Each team member rows 500 m. Order is M1/F1/M2/F2.
While 1 athlete Rows, the other 3 athletes complete …
Event 2…
6 Rnds FT of:
16 x 9m (144m) Combo Sled Pull (Rope) and Sled Push (32kg)
270 m Synchro Run (30 x 9m) (M/M/F OR F/F/M)
TC = 20 min
Event 1 – Score = Time or Time plus 1 sec/10 m missed
Event 2 – Score = Time or Time plus 1 sec/rep missed
*Every 9 m length completed is a rep (i.e. 38 reps per Rnd)
RX – Event 3A and 3B (Call a Friend – Sprint Chipper)
Order (M1/M2/F1/F2)
Each complete 1 Rnd of:
21 T2B
15 Deficit HSPU (RX men 9cm/4cm)
9 Pistols – Alt. (16kg/10kg)
3 Low Muscle-ups
*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team mate and they can complete their genders variation for that mvt but only that mvt.
TC = 12 min (3 min each)
Score = Time or TC plus 1 sec/rep missed
Score = Event 3 A (Sum of Men’s Times)
Score = Event 3 B (Sum of Women’s Times)
INT – Event 3A and 3B (Call a Friend – Sprint Chipper)
Order (M1/M2/F1/F2)
Each complete 1 Rnd of:
15 T2B
15 HSPU / HSPU (10kg & abmat riser)
9 Pistols (Alt.)
6/3 C2B Pull-ups
*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team mate and they can complete their genders variation for that mvt.
TC = 12 min (3 min each)
Score = Time or TC plus 1 sec/rep missed
Score = Event 3 A (Sum of Men’s Times)
Score = Event 3 B (Sum of Women’s Times)
SCALED – Event 3A and 3B (Call a Friend – Sprint Chipper)
Order (M1/M2/F1/F2)
Each complete 1 Rnd of:
21 Hanging Knee Raises
15 Push Press (40kg/25kg)
9 Goblet Squat (24kg/16kg)
21 Ring Rows – (1 m/50 cm)
*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team mate and they can complete their genders variation for that mvt.
TC = 12 min (3 min each)
Score = Time or TC plus 1 sec/rep missed
Score = Event 3 A (Sum of Men’s Times)
Score = Event 3 B (Sum of Women’s Times)
RX – Event 4 (What a Yoke!):
(Order – M1/F1 complete 2 Rnds and M2/F2 complete 2 Rnds then 1 Rnd for M/F – any M/F pair)
5 RFT:
36m Yoke walk – lowest setting
(18m each – 2x9m) RX (Yoke plus 80kg – 185kg/Yoke plus 20kg – 125kg)
6 (3 each) Sandbag and Follow over the yoke (60kg/40kg)
72 m (8x9m) Synchro Sandbag Belly Carry (60kg/40kg)
If Yoke cannot be carried after a legitimate attempt…8 Burpee Penalties must be completed before you can hand over to the other gender but he/she must carry on the gender specific load
Your partner can assist you with getting up and off the Yoke and also with pulling the sandbag over from the other side of the yoke!
If someone is too short…the gender equivalent can carry unless they are also too short, then the other gender would complete the carry on the gender specific loading (no burpee penalties required)
TC = 20 min
Score = Time or TC plus 1 sec/rep missed
INT – Event 4 (What a Yoke!):
(Order – M1/F1 complete 2 Rnds and M2/F2 complete 2 Rnds then 1 Rnd for M/F – any M/F pair)
5 RFT:
36m Yoke walk – lowest setting
(18m each – 2x9m) RX (Yoke plus 40kg – 145kg/Yoke Empty – 105kg)
6 (3 each) Sandbag and Follow over the yoke (40kg/30kg)
72 m (8x9m) Synchro Sandbag Belly Carry (40kg/30kg)
If Yoke cannot be carried after a legitimate attempt…8 Burpee Penalties must be completed before you can hand over to the other gender but he/she must carry on the gender specific load
Your partner can assist you with getting up and off the Yoke and also with pulling the sandbag over from the other side of the yoke!
If someone is too short…the gender equivalent can carry unless they are also too short, then the other gender would complete the carry on the gender specific loading. (no burpee penalties required)
TC = 20 min
Score = Time or TC plus 1 sec/rep missed
SCALED – Event 4 (What a Yoke!):
(Order – M1/F1 complete 2 Rnds and M2/F2 complete 2 Rnds then 1 Rnd for M/F – any M/F pair)
5 RFT:
36m Yoke walk – lowest setting
(18m each – 2x9m) (Yoke Empty – 105kg/ 125kg but F1 & F2)
6 (3 each) Burpee and Sandbag over the yoke (40kg/30kg) *No Jump over!!
72 m (8x9m) Synchro Sandbag Belly Carry (40kg/30kg)
If Yoke cannot be carried after a legitimate attempt…8 Burpee Penalties must be completed before you can hand over to the other gender but he/she must carry on the gender specific load
Your partner can assist you with getting up and off the Yoke and also with pulling the sandbag over from the other side of the yoke!
If someone is too short…the gender equivalent can carry unless they are also too short, then the other gender would complete the carry on the gender specific loading. (no burpee penalties required)
TC = 20 min
Score = Time or TC plus 1 sec/rep missed
TEAM EVENTS – SUNDAY
RX – Event 5 RX (Doubles and Oly – WAVE 1)
DU/Snatch Ladder (Wave 1) – 1 min at each weight for both athletes to complete 10 DU & Snatch:
1st min – 20 DU and Snatch 60kg / 40kg
2nd min – 20 DU and Snatch 65kg / 43kg
3rd min – 20 DU and Snatch 70kg / 45kg
4th min – 20 DU and Snatch 75kg / 48kg
5th min – 20 DU and Snatch 80kg / 52kg
6th min – 20 DU and Snatch 85kg / 55kg
*Squat Snatch with no pause!
There is 6 min for each team to go through wave 1! Last successful lift is the athletes score in kg.
20 DU must be completed before lifting (if 2 athletes – 10 DU each, if 1 athlete 20 DU; 1 Athlete can lift after he/she has completed his/her 10 reps even if the other partner has not completed his/hers)
Athletes cannot perform DU Simultaneously or while the other is lifting!
Males will go on one platform and females on another!
Score = Load lifted each by M1/M2/F1/F2 unless they cleared the ladder…then move onto Wave 2
If all lifts successful athlete/s can advance…
RX – Event 5 (Doubles and Oly – WAVE 2)
DU/Snatch Ladder (Wave 2) – 1 min at each weight for both athletes each to complete 10 DU & Snatch:
1st Min – 20 DU and Snatch 90kg / 58kg
2nd Min – 20 DU and Snatch 95kg / 61kg
3rd Min – 20 DU and Snatch 100kg / 65kg
4th Min – 20 DU and Snatch 105kg / 68kg
5th Min – 20 DU and Snatch 110kg / 72kg
6th Min – 20 DU and Snatch 115kg / 75kg
*Squat Snatch with no pause!
There is 6 min for each team to go through wave 1! Last successful lift is the athletes score in kg.
20 DU must be completed before lifting (if 2 athletes – 10 DU each, if 1 athlete 20 DU; 1 Athlete can lift after he/she has completed his/her 10 reps even if the other partner has not completed his/hers)
Athletes cannot perform DU Simultaneously or while the other is lifting!
Males will go on one platform and females on another!
Score = Load lifted each by M1/M2/F1/F2 unless they cleared the ladder…then move onto Wave 2
INT – Event 5 (Doubles and Oly – WAVE 1)
DU/Snatch Ladder (Wave 1) – 1 min at each weight for both athletes to each complete 5 DU & Snatch:
1st Min – 10 DU and Snatch 40kg / 25kg
2nd Min – 10 DU and Snatch 45kg / 28kg
3rd Min – 10 DU and Snatch 50kg / 32kg
4th Min – 10 DU and Snatch 55kg / 35kg
5th Min – 10 DU and Snatch 60kg / 37kg
6th Min – 10 DU and Snatch 65kg / 40kg
*Squat Snatch – Power Snatch plus OHS allowed
There is 6 min for each team to go through wave 1! Last successful lift is the athletes score in kg.
10 DU must be completed before lifting (if 2 athletes – 5 DU each, if 1 athlete 10 DU; 1 Athlete can lift after he/she has completed his/her 10 reps even if the other partner has not completed his/hers)
Athletes cannot perform DU Simultaneously or while the other is lifting!
Males will go on one platform and females on another!
Score = Load lifted each by M1/M2/F1/F2 unless they cleared the ladder…then move onto Wave 2
If all lifts successful athlete/s can advance…
INT – Event 5 (Doubles and Oly – WAVE 2)
DU/Snatch Ladder (Wave 2) – 1 min at each weight for both athletes to each complete 5 DU & Snatch:
1st Min – 10 DU and Snatch 70kg / 43kg
2nd Min – 10 DU and Snatch 75kg / 46kg
3rd Min – 10 DU and Snatch 80kg / 50kg
4th Min – 10 DU and Snatch 85kg / 53kg
5th Min – 10 DU and Snatch 90kg / 57kg
6th Min – 10 DU and Snatch 95kg / 60kg
*Squat Snatch – Power Snatch plus OHS allowed
There is 6 min for each team to go through wave 1! Last successful lift is the athletes score in kg.
10 DU must be completed before lifting (if 2 athletes – 5 DU each, if 1 athlete 10 DU; 1 Athlete can lift after he/she has completed his/her 5 reps even if the other partner has not completed his/hers)
Athletes cannot perform DU Simultaneously or while the other is lifting!
Males will go on one platform and females on another!
Score = Load lifted each by M1/M2/F1/F2 unless they cleared the ladder…then move onto Wave 2
SCALED – Event 5 (Singles and Oly – WAVE 1)
SU/Snatch Ladder (Wave 1) – 1 min at each weight for both athletes to each complete 10 SU & Snatch:
1st Min – 20 SU and Snatch 25kg / 15kg
2nd Min – 20 SU and Snatch 30kg / 17kg
3rd Min – 20 SU and Snatch 35kg / 20kg
4th Min – 20 SU and Snatch 40kg / 23kg
5th Min – 20 SU and Snatch 45kg / 25kg
6th Min – 20 SU and Snatch 55kg / 27kg
*Squat Snatch – Power Snatch plus OHS allowed
There is 6 min for each team to go through wave 1! Last successful lift is the athletes score in kg.
20 SU must be completed before lifting (if 2 athletes – 10 SU each, if 1 athlete 20 SU; 1 Athlete can lift after he/she has completed his/her 10 reps even if the other partner has not completed his/hers)
Athletes cannot perform DU Simultaneously or while the other is lifting!
Males will go on one platform and females on another!
Score = Load lifted each by M1/M2/F1/F2 unless they cleared the ladder…then move onto Wave 2
If all lifts successful athlete/s can advance…
SCALED – Event 5 (Singles and Oly – WAVE 2)
SU/Snatch Ladder (Wave 2) – 1 min at each weight for both athletes to each complete 10 SU & Snatch:
1st Min – 20 SU and Snatch 55kg / 30kg
2nd Min – 20 SU and Snatch 58kg / 32kg
3rd Min – 20 SU and Snatch 61kg / 35kg
4th Min – 20 SU and Snatch 65kg / 37kg
5th Min – 20 SU and Snatch 68kg / 40kg
6th Min – 20 SU and Snatch 70kg / 43kg
*Squat Snatch – Power Snatch plus OHS allowed
There is 6 min for each team to go through wave 1! Last successful lift is the athletes score in kg.
20 SU must be completed before lifting (if 2 athletes – 10 SU each, if 1 athlete 20 SU; 1 Athlete can lift after he/she has completed his/her 10 reps even if the other partner has not completed his/hers)
Athletes cannot perform DU Simultaneously or while the other is lifting!
Males will go on one platform and females on another!
Score = Load lifted each by M1/M2/F1/F2 unless they cleared the ladder…then move onto Wave 2
RX – Event 6 (Chipper of Chippers)
Complete the following FT (M/M/F/F):
100 Yoke Wall Balls (10kg/6.3kg) (To work – 1 Holds an airsquat and other holds Bar OH)
12 Synchro Box Step Overs (61cm/51cm) (24kg KB/30kg DB and 16kg/20kg)
40 Synchro Clean and Jerk (50kg/32kg) (To work – partners hang on pull-up bar)
12 Synchro Box Step Overs (61cm/51cm) (24kg KB/ 30kg DB and 16kg/20kg)
40 Bar Muscle-ups (To work – 2 partners each hold Bar OH)
12 Synchro Box Step Overs (61cm/51cm) (24kg KB / 30kg DB and 16kg/20kg)
100 Synchro Box Jump Over (61cm/51cm)
TC – 20 min
Score = Time/TC plus 1 sec/rep missed
INT – Event 6 (Chipper of Chippers)
Complete the following FT (M/M/F/F):
80 Yoke Wall Balls (10kg/6.3kg) (To work – 1 Holds an airsquat and other holds Bar OH)
12 Synchro Box Step Overs (61cm/51cm) (24kg KB/20kg DB and 12kg KB/15kg DB)
40 Synchro Clean and Jerk (45kg/25kg) (To work – partners hang on pull-up bar)
12 Synchro Box Step Overs (61cm/51cm) (24kg KB/20kg DB and 12kg KB/15kg DB)
40 C2B Pull-ups (To work – 2 partners each hold Bar OH)
12 Synchro Box Step Overs (61cm/51cm) (24kg KB/20kg DB and 12kg KB/15kg DB)
80 Synchro Box Jump Over (61cm/51cm)
TC – 20 min
Score = Time/TC plus 1 sec/rep missed
SCALED – Event 6 (Chipper of Chippers)
Complete the following FT (M/M/F/F):
80 Yoke Wall Balls (6.3kg/4.5kg) (To work – 1 Holds an airsquat and other holds Bar OH)
12 Synchro Box Step Overs (61cm/51cm) (15kg/10kg)
40 Synchro Clean and Jerk (35kg/20kg) (To work – partners hang on pull-up bar)
12 Synchro Box Step Overs (61cm/51cm) (15kg/10kg)
40 Push-up’s (Feet/Knees) (To work – 2 partners each hold Bar OH)
12 Synchro Box Step Overs (61cm/51cm) (15kg/10kg)
80 Synchro Box Step Overs (61cm/51cm)
TC – 20 min
Score = Time/TC plus 1 sec/rep missed
RX – Event 7 & 8 – The Final “Itensity”
RX Event 7 – FT (M1/F1):
21 Synchro Fat Bar OHS (45kg)/Men’s BB (30kg)
9 Rope Climbs (3m) – legless men/leg assisted women
27 m (3x9m) Synchro Sandbag lunges (60kg/40kg)
TC = 5 min 30 sec
Score = Time/TC plus 1 sec/rep missed
1 min Transition
RX Event 8 – FT (M2/F2):
21 Synchro Fat Bar Hang Power Cleans (55kg)/ Men’s BB (40kg)
9 Rope Climbs (3m) – legless men/leg assisted women
27 m (3x9m) HS Walk (alternating) *Must alternate when fail or when finish 1 length of 9 m
TC = 5 min 30 sec
Score = Time/TC plus 1 sec/rep missed
INT – Event 7 & 8 – The Final “Itensity”
INT Event 7 -FT (M1/F1):
21 Synchro Fat Bar OHS (40kg)/Men’s BB (22kg)
9 Rope Climbs (3m) – leg assisted
18 m (2x9m) Synchro Sandbag lunges (60kg/40kg)
TC = 5 min 30 sec
Score = Time/TC plus 1 sec/rep missed
1 min Transition
INT Event 8 – FT (M2/F2):
21 Synchro Fat Bar Hang Power Cleans (40kg)/ Men’s BB (25kg)
9 Rope Climbs (3m) – legless men/leg assisted women
18 m (2x9m) HS Walk (alternating)
TC = 5 min 30 sec
Score = Time/TC plus 1 sec/rep missed
SCALED – Event 7 & 8 – The Final “Itensity”
SCALED Event 7 -FT (M1/F1):
21 Synchro OHS (20kg)/BB OHS (15kg)
9 e Rope Climbs – lying to standing (legs straight at knee)
18 m (2x9m) Synchro Sandbag lunges (40kg/30kg)
TC = 5 min 30 sec
Score = Time/TC plus 1 sec/rep missed
1 min Transition
SCALED Event 8 – FT (M2/F2):
21 Synchro Hang Power Cleans (30kg)/ BB (20kg)
9 e Rope Climbs – lying to standing (legs straight at knee)
36 m (4 x 9 m) Synchro Bear Crawl
TC = 5 min 30 sec
Score = Time/TC plus 1 sec/rep missed