USA 2019



Score: reps
Time cap: 12 minutes

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 south.

After 25 squats, 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 squats.

After Event 1, the team has 3 minutes to transition to:


Score: Time
Time cap: None


After Event 1 time out, the team exits straight down the lane to the shoreside pens. The team has three minutes between Event 1 and Event 2. At 3-2-1 Go, the team 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 return the board back to their starting pen, and head north, onto a beach run towards the pier. At turn point flag, the athletes return back south past the arena over to another turn point flag. The athletes run around the flag and return to the finish line, marked by pink flags. 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.


Time cap: 16 minutes
Score: Points

The athletes complete this workout in M-F pairs. On GO the first M-F pair proceeds to complete one Up & Over rep each. 2 points for unassisted, 0 points for assisted. The up&over must be completed head first, no rolling under the bar is permitted. Once both athletes are over the beam, they move to the atlas stones. They complete 9 reps with the lightest stones (95lb for the female and 130lb for the male athlete) scoring 1 point for each lift, then 6 lifts with the middle stones (115lb for the female, 175lb for the male) scoring 2 points for each lift, and finally 3 lifts with the heaviest stones (145lb for the female, 215lb for the male), scoring 6 points for each lift. One athlete working at a time, the pair can divide the reps however they want. Once the 3 lifts with the heavy stones are complete, the pair can move back to rep the lightest stones. The pair can tag the next pair at any time after the first 9 reps have been completed.


Time cap: 20 minutes
Score: Time

Individual sprint relay
Straight into: Paired wheelbarrow walk
120m team log worm lunge

Event 4 is an individual sprint relay followed immediately by Event 5, a paired wheelbarrow walk relay into team log worm lunge.

The team starts lying prone inside the lane with hands on sandbags. On GO the first athlete jumps up, turns round and sprints down the lane, turns anti-clockwise, 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 time is logged when all 6 athletes are back lying on the sand in the same position they started in.

Event 5: 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 the athlete touches the sand between the baseline bags, the team incurs a 10 second penalty. The athlete walks two lengths of their lane (up and back) then once they are back in their starting position, they tag the next pair. When all athletes have completed a wheelbarrow walk, the team can proceed onto the log worm lunge. The team picks up the worm, lunges it down the lane, turns left, 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. If the worm is not put down in a controlled fashion, the team incurs a 1 minute time penalty.


Score: Time

This is a team standup paddleboard race. For this event the teams stage in the oceanside pens. On GO the team picks up the paddleboard, enter the water and paddle around the marker. The team returns the board back to its starting position, and the time is logged when and the board is down on the sand all paddles are on the board.


Time cap: 12 minutes
Score: reps

The team starts with chest to sand behind the baseline. Behind the baseline they have one truck tyre and five (5) sandbags weighing 130lb. On the lane they have two up and over beams. The task is to transport the sandbags and the tyre,  plus the athletes, over the beam to the opposite end of the lane and back as many times as possible in 12 minutes. The athletes, tyre and sandbags must go over the beams. The athletes can be assisted. Once the truck tyre has been lifted off the floor, it must not touch the ground between the two base lines. The team can have any number of athletes carrying the objects. All objects must be carried and not dragged.  Any infringement will equal a 10 second time penalty.  The team scores one rep per object + athlete behind the baseline. The tyre must be on the floor first and the sand bags on top for the reps to count. Once all the sandbags are inside the tyre, all six athletes are over the baseline with hands in the air, the team can start to move the objects back to the opposite end. Score: total reps.


Time cap: 12 minutes
Score: Tyre STOH reps

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. 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.


Time cap: 12 minutes
Score: reps

18 sandworm ground to overhead reps
6 rope climbs

On GO the team completes 18 ground to overhead reps with the sandworm. The worm weighs approximately 330lb. 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 6 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. The sandworm must be held on shoulders during rope climbs for the rope climb reps to count.


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Saturday 15 June

Sunday 16 June