Workouts

12 Min AMRAP as a team:

150 Partner Wall-Ball Shots (Pair 1 @ 9kg, Pair 2, 3 @ 6kg)

30 Toes-to-Bar (Split anyhow)

30 Pull-Ups (Split anyhow)

30 Synchro Toes-to-Bar (Any 2 athletes at a time)

30 Synchro Pull-Ups (Any 2 athletes at a time)

Max Bar Muscle-Ups in remaining time (Split anyhow)

Workout Flow:

The team will be divided into three pairs for the Wall-Ball Shots.

Each pair must complete 50 Partner Wall-Ball Shots before the next pair can start their work.

Pair 1 must use 9kg, while Pair 2 and 3 use a 6kg medball.

The team then goes on to finish the 30 Toes-to-Bars and 30 Pull-Ups, followed by the Synchro Toes-to-Bars and Synchro Pull-Ups and ending with the Max. Bar Muscle-Ups.

The synchro movements require any 2 athletes working together, but there is no minimum individual work requirement on the gymnastics movements. The gymnastics movements can be divided anyhow, and the working athletes can be changed at any time.

For time:

70 Synchro DB Box Step-Overs - MMF1 @ 10,15,15kg, 20"

50 Synchro Bar Facing Burpees - MMMMFF

70 Synchro DB Box Step-Overs - MMF2 @ 10,15,15kg, 20"

Workout Flow:

The team will be split into Male-Male-Female triplets (MMF1 and MMF2).

One MMF team completes the first set of Synchro Box Step-Overs.

All 6 athletes then complete the Synchro Burpees.

The second MMF team then goes on to finish the second set of Synchro Box Step-Overs.

Workout structure and movement standards to be confirmed.

Score is total time or repetitions completed at time cap.

Athletes will establish a team max lift — movement TBA.

Details including time cap and tiebreak rules coming soon.

For Time, As a Team:

36 Ground-to-Overheads @ Weight 1

24 Ground-to-Overheads @ Weight 2

12 Ground-to-Overheads @ Weight 3

6 Ground-to-Overheads @ Weight 4

TIME CAP: 6:00

Workout Flow:

All athletes complete 6 Ground-to-Overheads with Weight 1, the team then moves on to Weight 2, where all athletes must complete 4 repetitions each, then 2 repetitions each at Weight 3 and finally 1 repetition each at Weight 4.

Weights to be announced at the event