Elite Individual - Event 1 👑
For time:
15 overhead squats 70/52kg
15 burpee box jumps overs 24/20”
15 thrusters 61/43kg
15 power cleans 93/61kg
15 muscle ups
Run 1500m
15 muscle ups
15 power cleans 93/61kg
15 thrusters 61/43kg
15 burpee box jump overs 24/20”
15 overhead squats 70/52kg
Time Cap: 23 minutes ⏰
Notes:
This event begins with the athlete standing on the start mat. At the sound of the beep, run to the end of the lane and perform 15 overhead squats. Next, move forward to perform 15 burpee box jump overs, 15 fat bar thrusters, 15 power cleans, and 15 muscle ups before setting out on the 1500m run. Once the run is completed, return back up the floor in the reverse order. After the 15th overhead squat is complete, run to the finish mat. When the athlete reaches the finish mat, time stops.
Scoring:
The athletes score is the total time for completing the event.
Elite Teams - Event 1 👑
5 rounds for time:
40 toes to bar, sync (20 each MF pair)
300m run, sync (150m each MF pair)
20 worm burpees
10 worm cleans
Time Cap: 26 minutes ⏰
Notes:
This event begins with the team on the start mat. At the sound of the beep, the first male/female pair perform their 150m run, while the second male/female pair will run to the rig to complete 20 synchro toes to bar. After the 150m run and the 20 toes to bar are completed, the pairs will swap and do the same again. Once both pairs have completed the 150m run and 20 synchro toes to bar, they will move to the worm to perform 20 synchro worm burpees and then 10 worm cleans. The team will continue in this pattern until they have completed 5 rounds, moving the worm forward every round. After the final worm clean, the team will carry the worm over the finish line. When all 4 athletes have crossed the finish line with the worm, time stops.
NB: The timing chip must be worn by the final member of the team to cross the finish line.
Scoring:
The team score is the total time for completing the event.
Pairs King Arthur 👑
For time:
100ft lunge (sync)
20 sandbag cleans
30 burpees over the feed sack (sync)
400m run (sync)
30 burpees over the feed sack (sync)
20 sandbag cleans
100ft lunge (sync)
Time Cap: 12 minutes ⏰
Pro Pairs - Female Event 3 / Male - Event 4
30/22kg feed sack lunge, 68/45kg sandbag cleans
Pro Am Pairs - Female Event 3 / Male - Event 4
30/22kg feed sack lunge, 68/45kg sandbag cleans, 20 burpees over the feed sack
Masters Pairs 35-49 - Event 3
30/22kg feed sack lunge, 68/45kg sandbag cleans, 20 burpees over the feed sack
Masters Pairs 50 - Event 3
22+22/15+15kg dumbbell lunge, 45/30kg sandbag cleans, 20 burpees over the feed sack
Emerging Pairs - Event 4
22+22/15+15kg dumbbell lunge, 45/30kg sandbag cleans, 20 burpees over the feed sack
Notes:
This event begins with the pair on the start mat. At the sound of the beep, both athletes will perform a 100ft feed sack lunge with the team deciding which athlete lunges the heavier sack and which athlete lunges the lighter one. After the 100ft lunge, the 20 sandbag cleans are completed. The athletes must perform these reps “one for one”. Once the pair have completed the 20 sandbag cleans they will move to the feed sacks and perform synchro burpees over the feed sacks, before setting out on the 400m shuttle run. When the run is completed the team will then progress back through the workout in the reverse order until finally both athletes have lunged the feed sacks 100ft across the finish line.
Scoring:
The pairs score is the total time for completing the event.
Teens King Arthur 👑
For time:
100ft feed sack lunge
10 sandbag cleans
30 burpees over the feed sack
400m run
30 burpees over the feed sack
10 sandbag cleans
100ft feed sack lunge
Time cap: 11 minutes ⏰
Teens 16-17 - Event 2
30/22kg feed sack lunge, 10 sandbag cleans 68/45kg
Teens14-15 - Event 2
30/22kg feed sack lunge, 10 sandbag cleans 45/30kg, 20 burpees over the feed sack
Notes:
This event begins with the athlete on the start mat. At the sound of the beep, the athlete will perform a 100ft feed sack lunge. After the 100ft lunge, the 10 sandbag cleans are completed. Once the athlete has completed the 10 sandbag cleans they will move to the feed sacks and perform 20 burpees over the feed sacks, before setting out on the 400m shuttle run. When the run is completed the athlete will then progress back through the workout in the reverse order until finally they have lunged the feed sacks 100ft across the finish line.
Scoring:
The score is the total time for completing the event.
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