EVENT 1: THE WORM SQUATS
Time cap: 12 minutes
25 log worm squats
10 synchro burpees (3 athletes)
Plus 6 rope climbs
The team starts lying prone behind the baseline, hands on sandbags. On GO the 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 forest.
After 25 squats, 3 athletes complete 10 synchro burpees over worm, 2 athletes starting on one side of the worm and 1 athlete on the other side, all three facing out. 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 three athletes starting the burpees must complete all 10. After 10 burpees, all athletes return to the log and repeat the log squats. The teams continue 25 squats, 10 burpees as many rounds as possible for 12 minutes.
At some point during the 12-minute workout, the team must complete 6 rope climbs within a 60 second window. The team can start this work any time after they complete the first set of 25 squats and 10 burpees. The team will receive an additional 5 reps in their score for each rope climb they complete. If they complete all 6 rope climbs within 60 minutes, they get 50 reps added to their score. If they don’t complete any rope climbs, they get 50 reps deducted.
You can’t jump into the middle zone until first round of 25 squats, 10 burpees are done.
Once a team claim the middle zone, it belongs to that team for 60 seconds.
Athlete doing multiple reps must let go of the rope at the bottom.
Athletes have to be tagged for rope climbs over the sandbag line.
The rope climbs can be done after a completed round, not half way into a round
At 12 minutes, the team exits down the ocean side of the arena. They proceed straight into:
EVENT 2: SWIM RUN
Time cap: None
At Event 1 time cap, the team exits straight down the lane to the shoreline. The teams will have 3 minutes between the end of Event 1 and the start of Event 2.
On GO the teams pick 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 return the board back to its starting position and head out through the green start flags and onto a beach run – the route will be market by flags. Shoes must be worn on the run. 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, including the rescue board swim. You must ensure your athlete tattoos are visible for this event – without a race number, you will not receive a score.
EVENT 3: THE STONES (PART ONE)
Time cap: 12 minutes
The team is split into three M/F pairs, the pairs work in 2 minute intervals.
The team starts lying prone behind the baseline, hands on sandbags. On GO the first pair proceeds to the atlas stones. There is one stone for males (66kg) and one stone for females (42kg). The pair then starts to accumulate as many atlas stone lifts to shoulder as possible within the two minutes, one athlete working at a time. The working athlete must show full extension when the atlas stone is at the shoulder. The stone must be dropped in front, and the athlete must fully let go of the stone between each rep, they cannot touch and go. The other athlete may not touch their atlas stone until their partner’s stone is back on the floor. Once the 2-minute interval is over, the first pair exits the lane and tags the next pair. Each pair will go twice. The team must stick to the same M/F pairs throughout the workout. If an athlete or an atlas stone touches a sandbag, it’s a no rep. The athletes are lifting both facing the forest.
EVENT 4 & 5: SPRINT RELAY & LUNGE RACE
Time cap: 20 minutes
Event 4: Individual sprint relay
Event 5: Paired wheelbarrow walk and 150m team log worm lunge
The team starts lying prone inside the lane facing inwards. 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, 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. When the 6th athlete is back, they then have to pop up and get down facing OUT. The time for Event 4 is logged at this point.
The team then begins Event 5 immediately, where they start by 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 sandbag, full extension, reverse out, perform a 180 degree turn and walk to the end of 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, that athlete has to do that leg again. The athlete walks four lengths of their lane (up and back twice) then once they are back in their starting position, the next pair goes. The pairs don’t have to be M/F, can be any combination. Second time round the pairs swap .When all six athletes have completed a wheelbarrow walk (4 lengths of the lane), they move to the log worm.
The team picks up the worm, walks it out of the lane into the perimeter, making sure that the toes of the first athlete are behind the marker. The team lunges the worm 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 4 metre mark around the arena, when the toes of the last person on the worm passes the marker. At time out, their score is total lunge reps.
The team gets an immediate 10 second penalty for any shuffle steps, or if the team touches a barrel or another team. During this 10 second penalty the team can put the worm down to the floor, or stand up holding the worm on shoulders. If there is a collision, the team coming from behind will be deemed to be at fault. The team must show control of the worm, any uncontrolled dumping on the worm will incur a 10 second penalty.
EVENT 5: THE SANDBAG SHIFT
EQUIPMENT: 5 x 60kg SAND BAGS, A TRACTOR TYRE, UP & OVER BEAMS
TIME CAP: 12 MINUTES
This event is a repeat from Portugal 2018. Behind the baseline the team has a tractor tyre, inside the tyre are 5 sandbags. On the lane there are two low up & over beams. On Go the team starts to move the objects to the other end of the lane. All objects and athletes must go over the beams. At the other end of the line, the tyre must be on the floor first and sand bags on top. The team scores one point per each object accompanied by an athlete over the base line. Once all objects and athletes are behind the baseline, the team can start transporting them to the other end of the lane.
EVENT 6: THE RED PADDLE RACE
Time cap: 15 minutes
This event will take place in the lake, starting in the Red Paddle Arena.
Teams will start in their lane, stood beside their paddle board. On GO the team will pick up the paddle board and enter the water. Teams will paddle a marked course around buoys. At half way point in the course there is a cut-off point. If a team does not make the cut-off point by 7 1/2 minutes, they exit the course and head to Finish. They will place on the leaderboard for this event below the teams that completed the full course.
At the marker before the Finish flags, all paddles must be placed on the board before exiting the water. The time is logged when the board and all six athletes are back in the start pens.
EVENT 7: THE SANDBAG SHIFT 2.0
Time cap: 12 minutes
Each lane has 2 x 60kg sandbags and 2 short sandworms. The team starts lying prone inside the lane facing the baseline, hands on sandbags. On GO the team starts transporting the objects from the end of the lane to the centre zone.
All objects must be transported over the beam and dropped on the other side, then the athletes themselves must go over the beam. No athlete can go over the beam until all the objects have been dropped over. Athletes can be assisted over the beam, but once they are over the beam they cannot assist another athlete. Therefore, the last athlete over the beam cannot be assisted in any way. Once all athletes have travelled over the beam, all athletes must stand clear of the objects, hands up, until their judge signals. A rep is scored for every athlete and every bag over the beam – a maximum of 10 points per round. The team can then start moving the objects back to the baseline. Again, all objects must go over the beam first, then the athletes. It’s a one-way system. 6th athlete always has to go on their own. If the 6th athlete is stuck, another athlete can go over the beam to help him. The athletes must not touch the a-frame or they incur a 10-second penalty and the rep must be repeated.
As soon as the first athlete is over the beam on the return leg, he can start moving the bags to the baseline. At baseline, 10 reps is scored when all 4 bags and 6 athletes are over the baseline. The bags have to be fully clear of the baseline for rep to count.
Objects must be lifted and carried, not dragged. If the judge sees a line on the sand, a 10 second penalty is issued. The objects can touch the floor between the baseline and the centre zone but they cannot be dragged. Press is fine, swing and throw is not. A penalty for infringement is 10 seconds when the team has to freeze and stop moving for 10 seconds.
EVENT 8: THE STONES (PART TWO)
Time Cap: 15 minutes
The team starts lying prone behind the baseline, hands on sandbags. On GO the team proceeds to the sandworm, where they complete 30 ground to overhead reps. 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 rest on the shoulder before returning to the ground.
Teams have 5 minutes to complete the worm GTOH reps. If they complete the reps within this time, they move on to the next stage as soon as they finish and win more time for the rest of the event. If the team doesn’t complete the 30 GTOH reps within the 5 minute time cap, they move on to the next stage when 5 minutes have passed.
Once the 30 sandworm reps have been completed or the 5 minute time cap is reached, teams move on to the rope, where they must complete 20 short rope climbs. The athletes must stay in the following order: M1, F1, M2, F2, M3, F3. Each athlete can complete as many reps as they want when it is their turn. The rope climb rep is counted with a full palm contact on the top beam. The athlete must show control on the descent.
Teams have until the clock reaches 10 minutes to complete the rope climbs (including the 5 minutes used for the sandworm GTOH reps). If they complete the 20 rope climbs within this time, they move on to the final stage as soon as they finish. It the team doesn’t complete the reps within this time, they move on to the next stage when 10 minutes have passed from the start of this event.
Once the 24 rope climbs have been completed or the 10 minute time cap is reached, teams move on to the atlas stones. There are four atlas stones: two for females (52kg and 66kg) and two for males (77kg and 97kg). One lift to shoulder must be completed at each weight in turn, moving from the lightest stone to the heaviest stone: the lifts go In this order: 52kg, 66kg, 77kg, 97kg. Females can only lift the first two stones, males can only lift the last two stones. As before, the working athlete must show full extension when the atlas stone is at the shoulder. The stone must be dropped in front, and the next athlete may not touch their atlas stone until the previous stone is back on the floor. There is no obligation for all athletes to attempt a lift. A rep is scored for every lift completed until 15 minutes have passed from the start of the event.
The score for this workout is the combined total reps: the sandworm reps, plus rope climbs, plus atlas stone reps.
EVENT 9: TYRE FLIP
Time cap: 12 minutes
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 tyre facing burpee jump throughs. The burpees have to be completed two at a time, two footed take off and landing. The pair can split the burpees between them. After 10 burpee jump throughs, the pair runs to the sea, turns to face up the beach, 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.