EVENT 1: RUN-SWIM-RUN
Score: Time (total times for all athletes)
All 160 teams start together.
This is a mass start run from Bantham to the top of the iconic Burgh Island and back. Shoes and chip timers must be worn for this event.
EVENT 2: THE LUNGE
Time cap: 16 minutes
3 rounds of:
30 log worm thrusters
10 burpees over log worm (3 athletes synchro), then
Log worm lunge around arena
Straight into AMRAP of
30 log worm thrusters
10 burpees over log worm (3 athletes synchro)
The team starts lying prone behind the baseline, hands on sandbags. On GO team completes 30 thrusters with the log worm. 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 inwards.
After 30 thrusters, three 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 stage. 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. All 10 burpees must be completed by the same three athletes, the team cannot swap athletes in the middle of the burpee set. After 10 burpees, all athletes return to the log and repeat the log thrusters..
Safety points and fault penalties:
The worm must be controlled to the ground with a pause at the hips. Any uncontrolled dumping will incur a 1 minute time penalty. The worm must be held with hands on top of the logs. The athletes must not touch the rope, or have fingers at the ends of the logs, any infringement will incur a 1 minute time penalty. The team incurs a 10 second time penalty for lunge faults e.g. shuffling or falling out of sync.
EVENT 3: HILL SPRINTS
Score: Time (total of three attempts for athletes)
This event will take place in the field behind the lifeguard station. Each athlete completes three 100m hill sprints. Timing chips must be worn for this event.
EVENT 4 & EVENT 5: THE TEAM SWIM & THE TYRE
EVENT 4: THE TEAM SWIM AND AMRAP BURPEES
EVENT 5: UP & OVERS AND AMRAP TYRE STOH
Time cap: 10 minutes
On Go the team picks up a rescue board and completes a team swim around a marked course. All six athletes must stay in contact with the board at all times. The team returns the board back to its starting position and proceeds into the lane where they complete as many synchro bar touch burpees as possible in remaining time, three athletes working at a time. The burpee rep starts and finishes with chest to floor. The athletes must have chest to floor at the same time, but they do not have to touch the beam at the same time. The team can swap athletes as many times as they like, after a completed burpee rep.
At 10 minutes, the team proceeds straight into Event 5:
Time cap: 10 minutes
The team completes as many up & over reps as possible in five minutes. All 6 athletes must go over the beam in order. The athletes can be assisted over the beam. The team scores one rep for each unassisted up & over. Assisted up & overs score 0, but all athletes still must go over the beam before the team can start again in the opposite direction. If the whole team goes over the beam unassisted, the team scores an additional 4 reps, for a maximum of 10 reps per round.
At 5 minutes, the team moves onto:
AMRAP tyre STOH in 5 minutes.
Teams have 2 tyres with 3 athletes on each tyre.
The team has two truck tyres. One tyre will be used for completing STOH reps, the other tyre must be held overhead for these STOH reps to count. All athletes must be in contact with the tyre with elbows locked out, for the STOH rep to count. Each time the tyre comes down, the reps must stop. Athletes can switch between tyres as often as they wish but tyre must return to floor at every swap.
EVENT 6: THE TYRE STACK
This is one of the classics, it’s our favourite! This event first featured in 2015, we love it because it’s simple and elegant, and requires good team work and communication skills. For a good score, all athletes in the team must be working for the whole duration of this workout. The team must have a solid strategy and figure out how they use the six team members to move the tyres as fast as possible.
Time cap: 9 minutes
The team has 6 stacked tractor tyres on the lane. On GO the team proceeds to unstack the tyres and flip them down the lane. When all six tyres are restacked over the baseline, the team scores 6 reps. The thinnest tyre must always be the top one in the stack. Once the judge gives the thumbs up, the team can then unstack the tyres and flip them back, repeating as many times as possible in 9 minutes. At time-out, every tyre stacked equals one rep.
EVENT 7: THE WORM RUN
Time cap: 10 minutes
The team completes a team run with a sandworm around a marked course on the beach. The worm must be held on shoulders at all times. The time stops when the worm is back in its starting position
EVENT 8: GAME OF STONES
Time cap: 15 mins
On GO the team proceeds to the first section of the lane where they find a sandworm. The team completes 30 ground to overhead reps with the sandworm, the rep finishes on the opposite shoulder, no lockout is required overhead. After 30 reps are completed, or at 5 minutes elapsed, the team can move onwards down the lane to the second box. Here the team completes 18 rope climbs. The athletes must stay in order. Each athlete can do as many rope climbs as they want, but the team cannot skip an athlete in the line-up. The team can come back to the first athlete after all six athletes have completed at least one rope climb – in other words, if one athlete cannot do a rope climb, their turn cannot be handed over to the next athlete in line, instead it’s a dead stop. After 18 rope climbs, or at 5 minutes of elapsed time, the team moves onwards to the third box, where they find five atlas stones. The stones weigh 42.5kg, 52kg, 66kg, 78kg and 97kg. The first three stones are for the girls, the last three stones are for the boys. The athletes take turns to complete one atlas stone lift to shoulder. The score 1 rep if they lift the lightest stone, 2 reps if they lift the middle stone, and 6 reps if they lift the heaviest stone. The athletes don’t have to tag over the line, instead the next athlete can pop up from prone position as soon as the stone has landed on the sand.
The score for this event is total reps from sandworm GTOH, rope climbs, and atlas stone lifts.
QUARTER FINAL: ATLAS STONE DASH
Teams have 3 atlas stones (52kg, 66kg, 78kg) which they must transport as far as possible in a 5 minute period.
Teams split into 2 teams of 3 athletes.
The period is split into 8 intervals – 2 x 60 seconds, 2 x 45 seconds, 2 x 30 seconds, 2 x 15 seconds. Trios take turns to work and switch when the claxon sounds.