UK 2018

WORKOUTS

EVENT 1: RUN SWIM RUN
TIME CAP: NONE

EQUIPMENT: YOU

SCORE: TIME TO COMPLETE

All athletes start behind the run start line on the beach. On GO they run across the beach, over the dunes and towards the rivermouth where they get in the water and swim approximately 600m down the river, with the tide, to the Coronation Boatyard in Bantham village where they exit the river on the slipway. They then proceed through the village, around the golf course and over the cliffs back to the beach. The run finishes behind the lifeguard hut.

The teams go straight into Event 2. Event 2 Heat starts exactly 30 minutes after Event 1 heat. The team must have a minimum of 4 athletes back from the run in order to be able to start Event 2.

EVENT 2: THE LOGGER
TIME CAP: 12 MINUTES

EQUIPMENT: A LOG, approximately 80kg in weight

SCORE: REPS

This event starts exactly 30 minutes after Event 1, Run-Swim-Run. The team must complete as many squats with the log as possible within the time cap. The log must be held in a Zercher grip. All athletes must be below parallel at the same time. The team has to have a minimum of 4 athletes back from the run to start Event 2. Only 4 athletes on the log at one time. The team can sub athletes as many times as they like. The team has to swap 2 athletes at at time. Every time the team swaps athletes, the athletes leaving the log must run a lap around the arena before they can return back to the log.

EVENT 3: KING KONG
TIME CAP: 9 x 90 second intervals, 13:30 minutes

EQUIPMENT:  Up & Over beam, 5 atlas stones weighing 42.5kg, 52.5kg, 66kg, 77kg and 97kg.

SCORE: Points

This is a repeat from Portugal 2018. All athletes behind the baseline. The athletes complete this workout in M-F pairs. On Go the first 90 second window opens and the first M-F pair proceeds to complete one Up & Over rep each. 3 points for unassisted, 1 point for assisted. Once both athletes are over the beam, they move to the stones. They pick up the first stones, 42kg (female) and 66kg (male) and complete 3 synchro lifts to shoulder. Each good synchro rep scores 1 point. Once 3 synchro lifts are complete, they proceed to the next stone; 52kg (female) and 77kg (male) and complete 2 synchro lifts to shoulder. Each good synchro rep scores 3 points. Once two reps are complete, they move to the last stone; 66kg (female) and 97kg (male) and complete 1 synchro lift. A good synchro rep scores 5 points. They can then go back to the lightest stones and continue with the reps 3-2-1 and so on. Once the 90 second interval is up, the pair rotates and tags the next M-F pair.

EVENT 4: THE LUNGE RACE
TIME CAP: 16 MINUTES

EQUIPMENT: LOG WORM, BALANCE BEAM, ROPE.

SCORE: TIME TO COMPLETE

Tie break: Time to finish burpees at turnpoint

Athletes start prone behind the baseline. On Go they complete 6 rope climbs as a buy in (any athletes). The athletes then proceed to the balance beam, each athlete has to traverse over. Once all athletes are through, the athletes proceed to the worm, clean it to shoulder and lunge the worm 100m down the beach to the marker flag. At the flag the worm goes down to the sand and the team completes 10 synchro burpees over the worm (3 athletes on one side, 3 athletes on the other side, all chest to floor and jump with two feet at the same time). After the burpees are completed, the team lunges the worm back to the arena where they traverse the balance beam again. The team then completes as many rope climbs as possible in time remaining. Not all athletes have to do a rope climb, the athletes can go in any order.

EVENT 5: THE SANDBAG SHIFT
EQUIPMENT: 5 x 60kg SAND BAGS, A TRACTOR TYRE, UP & OVER BEAMS

SCORE: REPS

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
EQUIPMENT: RED PADDLE RIDE XL PADDLE BOARD, A TRACTOR TYRE

SCORE: TYRE STOH REPS

TIME CAP: 10 MINS

Athletes chest to floor behind the baseline. On Go they must complete 50 tyre STOH as a buy-in, 3 athletes working at a time. They then proceed to the board, carry it to the water and paddle a lap around a buoy. When the board is back in its starting position with paddles on top, they proceed to the tractor tyre and complete as many shoulder-to-overhead reps in time remaining, three athletes working at a time. All athletes in overhead lock-out at the same time.

EVENT 7/QUARTER FINAL: THE SANDBAG SPRINT
TOP 48 TEAMS ON POINTS

EQUIPMENT: 1 x 20kg SAND BAG

SCORE: TIME TO COMPLETE

Team is prone behind the base line. On go, Athlete 1 picks up a sand bag, runs 50m down the beach, deposits it behind the flag, and runs back, tagging the next athlete. Athlete 2 runs to the sand bag, picks it up, and brings it back to the base line, tagging the next athlete, and so on. Time stops when the last athlete is over the base line.