UK 2017

WORKOUTS

EVENT 1: RAM RAID
TIME CAP: 5 MINUTES

EQUIPMENT: 6 HANDLED SLOSH LOG (half filled with water, weight apprx 50kg)

SCORE: TIME TO COMPLETE

Athletes start lying behind the start line. On go all 6 athletes must swing from one side of the rig to the other using the rope. If any athlete fails to complete the rope swing and touches the sand inside the rig, they must return to the back of the queue to try again. Once the whole team has crossed they may advance to the six handled slosh log.  The slosh log must be transported around the beach without the slosh log touching the ground. There will be a 20 second time penalty if the log touches the ground. The team completes two (2) laps around a marked course on the beach, traversing over and under a number of obstacles. Athletes may swap positions when they require.  There is NO requirement for all athletes to be touching the log.  When the teams return to the lane the log must be returned to the start position. The team must all successfully swing back to behind the finish line using the rope before the time stops.

EVENT 2: THUNDERBALL
TIME CAP: 13.30 MINUTES (9 x 90 SECOND INTERVALS)

EQUIPMENT: UP N OVER BEAM, 4 ATLAS STONES WEIGHING 42kg, 52kg, 66kg and 77kg

SCORE: REPS (SYNCHRO LIFTS)

All athletes start lying down behind baseline. On GO the first 90 second window opens and one female/male pair must pass over the up n’ over beam as a buy-in. Unassisted 1 time over, assisted 3 times over. Once over the beam the female lifts the 42kg stone and the male lifts the 66kg stone to make 5 synchro lifts to shoulder height. After 5 synchro reps the pair can then move onto the next stone:  52kg for the female, 77kg for the male and complete synchro lifts. Once the 8 reps are done the pair can move back to the 42kg/66kg ball and begin the 5 synchro reps again, and so on, until their 90 seconds is up. The pair then tags the next pair of athletes. Each pair completes three (3) 90 second intervals

EVENT 3: DRAGON RACE
TIME CAP: 15 MINUTES

EQUIPMENT: RED PADDLE CO RIDE XL PADDLEBOARD, 6 PADDLES

SCORE: TIME TO COMPLETE

On 3-2-1 GO the athletes they proceed to the paddle board and the paddles. The teams then complete a lap that starts and finishes on the beach, returning the SUP to the start position with all 6 paddles on the board finishing under the rig.  Time stops when last team member crosses the baseline.

EVENT 4: CANNIBAL RUN
TIME CAP: NONE

EQUIPMENT: YOUR FEET

SCORE: TIME TO COMPLETE

A trail run, in the middle of the run there is a separately timed & scored 100m sprint section

EVENT 5: SANDSTORM
EQUIPMENT: SANDBAG WORM

SCORE: REPS

TIME CAP: 15 MINS

On Go the teams sprint to the worm and clean it up to the shoulder. They then perform 2 squats with the worm. All 6 athletes must have hip crease below parallel at the same time. They then stand to full extension at the same time.  The worm is then passed over-head (no need for full extension) to the opposite shoulder.  Once 25 worm complex reps are completed athletes move onto the rope climbs. The athletes take turns to complete as many rope climbs as possible in remaining time. The athletes can go in any order, there is NO requirement for all team members to complete a rope climb.

EVENT 6: TSUNAMI
EQUIPMENT: TRUCK TYRE, 6-HANDLED LOG

SCORE: TYRE STOH REPS

TIME CAP: 15 MINS

On 3-2-1 GO the team completes 32 burpee tyre jump-throughs and starts a run lap carrying the 6-handled slosh log. The team can split the burpees however they want, but they have to do 2 burpees at a time. One athlete can complete all burpees and send the other 5 athletes on the run/carry, or any number of athletes can complete the burpees together before starting the run/carry. After the run lap the team completes another 32 burpee tyre jump-throughs, 2 at a time. The reps can be split anyhow and may start when the first athlete returns from the run.  When the final 32 burpees have been completed and all 6 athletes and the log are back from the run, the team completes as many shoulder-to-overhead reps with the truck tyre in remaining time. Only three athletes working at one time on the tyre.