AUSTRALIA 2019

WORKOUTS

EVENT 1: LOG SQUATS

SCORE: Reps

TIME CAP: 12 minutes

AMRAP of:

25 log worm squats
&
10 synchro burpees (3 athletes)

The team starts lying prone behind the baseline, hands on sandbags. On GO team completes 25 squats with the log worm. The worm must be in Zercher hold for reps to count. The elbows or logs must not touch the knees at any time. All athletes must have hip crease below parallel at the same time at the bottom of the rep and stand with hips fully extended at the top of the rep. The athletes must stand in a line facing the lighthouse.

After 25 squats, 3 athletes start doing synchro burpees over the worm with 2 athletes starting on one side of the worm and 1 athlete on the other side, facing the sea. Athletes’ chests and thighs must be on the floor at the bottom of the burpee, and the rep must have a two-footed take off and landing.  The athletes must have chest to floor at the same time but they do not have to jump at the same time. Remaining three athletes must be lying on the floor behind the baseline hands on sandbags for the burpee reps to count. The team can swap the three athletes on burpees however they wish. After 10 burpees, all athletes return to the log and repeat the log squats.

The teams continue as many rounds as possible for 12 minutes, then proceed straight into:

EVENT 2: SWIM-RUN

SCORE: Time

TIME CAP: None

After Event 1 time out, the team exits straight down the lane to the shoreline and picks up a rescue board. All six athletes must have hands on the board before the team can start. The team completes a swim in the sea around a marked course. All athletes must stay in contact with the board at all time. The team can have one athlete on the board. When the team has completed their swim, they head out through the green start flags and onto a trail run. Shoes must be worn on the run. Your registration bags will have a detailed map of the run course, in addition please follow the signs. Each individual athlete’s time will be logged at the run finish gate. The team’s score for Event 2 is the combined finishing times for all six athletes. The finishing time will include the time taken to complete the team rescue swim.  Please ensure you wear your race numbers for this event. Without a race number, you will not receive a score.

EVENT 3: THE SANDBAG SHIFT

SCORE: Reps

TIME CAP: 12 minutes

Each lane has 5 x 60kg sandbags and 1 truck tyre. The team starts lying prone behind the baseline, hands on sandbags. On GO the team starts transporting the objects from one end of the lane to the other. The objects and athletes must go over the beams, both ways; athlete cannot return to assist another athlete except by going over the beam. No body parts can go under the beams to assist another athlete. The sandbags and the tyre must be carried, not dragged. The tyre must not touch the ground, but it can be rested on a beam. There will be an immediate 10 second penalty for infringement where the judge will tell the team to freeze and stop moving for 10 seconds. The 10 second penalty starts when all six athletes have stopped. The team scores one point for each object + athlete over the baseline. If any object hits the black baseline bags, the team receives an immediate 10 second penalty. At time cap, the team scores a rep for any object over the baseline that is accompanied by an athlete.

EVENT 4 & 5: SPRINT RELAY & LUNGE RACE

SCORE: Time

TIME CAP: 20 minutes

EVENT 4: Individual sprint relay and paired wheelbarrow walk

Straight into:

EVENT 5: 120m team log worm lunge

This event has two scoring parts, each for time. Event 4 is an individual sprint relay followed immediately by a paired wheelbarrow walk relay. The team then goes straight into Event 5, a team log worm lunge.

The team starts lying prone inside the lane facing the crowds with hands on sandbags. On GO the first athlete jumps up, turns round and sprints down the lane, turns right, and continues around the arena until he is back in the lane. Once he is back in the starting position with hands on sandbags, the next athlete runs the same course. The sprint portion is over when all 6 athletes are back lying on the sand in the same position they started in.

The team then starts working in three pairs. The first pair gets up and starts their wheelbarrow walk relay – the athlete whose feet are being carried must start with their hands on the baseline, reverse out, perform a 180 degree turn and walk down the lane. Feet must be carried with hands on ankles. The athlete must not touch the floor with any other body part except hands until they reach the opposite baseline. If any part of their body touches the ground, the athlete receives a 10 sec penalty. The athlete walks two lengths of their lane (up and back) then once they are back in their starting position, they swap with their partner who also walks two lengths. When all three pairs have completed a wheelbarrow walk, time for Event 4 is logged.

Event 5 is a team log worm lunge. The team picks up the worm, lunges it down the lane, turns right, and lunges around the arena until they are back in their lane. The time for Event 5 is logged when the worm is back in its starting position. If the team does not finish within the time cap, they score a rep for each 5 metre mark around the arena, and their score is total lunge reps.

The team gets an immediate 10 second penalty stood up holding the worm on shoulders for any shuffle steps, or if the team touches a barrel or another team. If there is a collision, the team coming from behind will be deemed to be at fault.

EVENT 6: THE RED PADDLE RACE

SCORE: Time

TIME CAP: 20 minutes

A team standup paddle board race.

For this event the teams stage at the Red Paddle staging area at Fairy Creek. The race will be started on the water when all teams are standing on their board behind the start line. The teams paddle two laps around a marked course in the creek. At the marker before the Finish flags, all paddles must be placed on the board before exiting the water. The first lap has an 8 minute cut off, any team not at the Finish gate within 8 minutes will not proceed to the second lap, and their score is the time after one lap. The time is logged when all six athletes cross the finish line with their board after the second lap. Teams that completed only one lap will be placed below teams that completed two laps on the leaderboard.

EVENT 7: ATLAS STONES

SCORE: Points

TIME CAP: 13 ½ minutes (9 x 90 second intervals)

The team is split into three M/F pairs, the pairs work in 90 second intervals. Each 90 second interval starts by both athletes completing one up & over. Each athlete scores 3 points for unassisted and 1 point for assisted up & over.  The athletes must not touch the side beams (this will be a no rep). Shorter athletes can be assisted, for an unassisted up & over rep the athlete must show dead hang with full extension first. Once both athletes are over the beam they advance to the atlas stones. The pair completes three (3) synchro lifts on the lightest ball (42kg/66kg), then two (2) synchro lifts on the second heaviest ball (52kg/77kg), and finally one (1) synchro lift on the heaviest ball (66kg/97kg). At 90 seconds the pair rotates.

The lightest stone is worth 1 point per synchro lift. The second stone is worth 2 points per synchro lift. The heaviest ball is worth 5 points per synchro lifts. The athletes must show full extension, with the atlas stone on both athletes’ shoulders at the same time. The stones must be dropped in front. If the pair completes the 6 reps with time left from 90 secs they can go back to the the lightest stone. At 90 seconds, the athletes tags the next pair.

Once each pair has gone three times (at 13:30 minutes) the team proceeds straight to the shoreline pens for Event 7, the team paddleboard race. At the shoreline the team picks up a Red Paddle Co Ride XL paddle board and six paddles. The team completes a paddleboard lap around a marked course, their time is logged when the board is back in its starting position with all six paddles on the board.

EVENT 8: TYRE FLIP

SCORE: Reps

TIME CAP: 12 minutes

Tie break: time after the second pair has returned over the baseline

The team splits into three pairs. On GO the first pair flips the tyre down the lane to the marker. At the marker the pair completes 10 burpee tyre jump throughs. The burpees have to be completed two at a time, two footed take off and landing, facing the crowd. The pair can split the burpees between them. After 10 burpee jump throughs, the pair runs to the sea, turns to face the crowd, and holding hands completes a sea submerge. Once they get a thumbs up from the judge, they can return to the tyre, where they complete another 10 burpee jump throughs, and flip the tyre to the far end of the lane. The pair then runs back to the baseline and tags the next pair. Once all three pairs have gone, the team completes as many shoulder to overhead reps with the tyre in remaining time, three athletes working at a time. The trio can swap any number of athletes on the tyre, but the tyre must go back to the ground at every change. Each STOH rep must have full lockout, short athletes can lose contact of the tyre at the top of the tyre, taller athletes can have a wide stance.

EVENT 9: SANDWORM

SCORE: Reps

TIME CAP: 12 minutes

AMRAP of:

18 sandworm ground to overhead reps
&
9 rope climbs

On GO the team completes 18 ground to overhead reps with the sandworm. The worm weighs approximately 150kg. The rep is counted when the worm is on the opposite shoulder, and all six athletes are standing with hips and knees locked out. The worm must be dropped to shoulder from overhead first before dropping to the ground. After 18 worm GTOH reps, the team completes 9 rope climbs. The athletes can go in any order, not everyone must complete a rope climb. The rope climb rep is counted with a full palm contact on the top beam. The athlete must show control on the descent. The non-climbing members must remain outside of the rig.