Workout Endure

Section A: 21 minutes continuous team row. Scored on total cals.

Section B: Paired synchro devil press, offset squat, z-press. Team must complete 10 bear slider laps at any time. Score on reps completed.

Bear slider laps are 40m.

Workout Multiple Assault.

Paired deadlift (Open 100kg, 150 reps/Pro 120kg, 150 reps). 7-minute time cap.

Assault bike Max distance. 7-minute time cap.

Team synchro DB  hang snatches and push press for remaining time. Scored on team reps. (DBs 10kg and 17.5kg for Open / 15kg and 22.5 for Pro)

Overall score: Assault bike distance + completed team reps. Double points on bike if deadlifts completed. 

Breakdown

• Mixed pair deadlifts. Athletes must lockout hips together at the top of each rep to be scored. Touch and go deadlifts allowed. Pairs can interchange at any time but must always have a male and female lifting.
• If deadlift rep target is met before the 7-minute time cap, the remaining time can be added towards the second phase of the workout, max distance on the Assault bike. If your team fails to complete the deadlifts, the rep total scored will be recorded in case of final workout scores are tied.
• Assault bike is scored on max distance and recorded when the 7-minute timer finishes. All athletes can take part and in any order. Athletes can stand or sit down when pedalling.
• Synchro exercises must be completed by all four athletes. To be classified as synchronised all athletes must have the dumbbell locked out at the elbow, overhead at the same time.
• Hang snatch: Dumbbell does not need to touch the floor and can be completed on either arm or a mixture of each arm.
• Push press: Dumbbell must touch the shoulder before being push overhead and can be completed on either arm or a mixture of each arm.
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Workout Prison Break

1 length partner carry.

Paired worm lunges and sandbag carry lengths.  Length is 15m

10 team synchro butterfly sit ups.

7-minute time cap. Scored on laps and sit up sets completed.

1 length partner carry.

Indian file burpee broad jumps. Length is 15m

10 team synchro press ups.

7-minute time cap. Scored on laps and press up sets completed.

1 length partner carry. Team zercher/overhead worm hold and shuttle sprints for remaining time. Scored on number of sprints completed. 25m.

7- Minute time cap.

Sandbags 30kg for Open 40kg for Pro. Worm is 70kg.

Overall score: All laps completed + completed team reps.

Breakdown

First length carry: Only female athletes feet can touch the floor.

Second length carry: Must carry the same sex athlete. Only one male and one female can have feet on the floor.

Third length carry: Any pairing. Only two athletes feet can touch the floor.

• If any unassigned athletes feet touch the floor, the carry will be no repped and all athletes must start the length again.
• Worm lunges can be done by any pair. Knees must touch the floor on both athletes and the worm must be carried on the shoulders of both athletes to be considered a rep.
• Sandbags must be carried alongside the worm and be held above hip height. If either sandbag is dropped, the worm must also pause. 
• All athletes must complete all butterfly sit ups together, synchronising when both hands touch the floor in front of their feet. To score a point, all 10 synchro sit ups must be completed.
• Burpee broad jumps must be performed in Indian file. Chest must touch the floor and athletes must broad jump off both feet to be considered a rep.
• All athletes must complete all hand release press ups together, synchronising when elbows are locked out at the top of each rep. To score a point, all 10 synchro press ups must be completed.
• Three athletes must hold worm in either zercher or overhead position- Not resting on the shoulder at any time. If the worm is held overhead for the entirety of the solo athlete sprint, it’ll be scored as double points. To be considered overhead all three athletes must lock out at the elbows. 
• An athlete can only complete one sprint before tagging in a teammate and replacing them under the worm.
• The worm does not need to touch the floor every time athletes switch.
• Sprints can be completed in any order and not all athletes have to run.

Workout Endure

Section A: 21 minutes continuous team row. Scored on total cals.

Section B: All with a single DB. Paired synchro devil press, offset squat, z-press. Team must complete 10 bear slider laps at any time. Score on reps completed. (DBs are 10kg and 17.5kg for open / 17.5 and 22.5kg for Pro)

Bear slider laps are 40m.

Overall score: Total row cals + team reps completed.

Bear lengths must be completed, or final score will be void.

Breakdown

Section A

• One athlete must keep rowing throughout the entire workout, including the team Bear lengths. This athlete can switch at any time with any other athlete. All athletes can take it in turns to row. Scored on total calories come the end of the 21-minute timer.

Section B

• Pair synchro lifts with single dumbbell. The athlete pair can only change once all three exercises are complete at the given rep target. Starting at 1 rep. Once a rep target is reached, one additional rep is added to each exercise, to be completed next. Final score will be recorded on the rep target completed on the last exercise.
• Devil press: Chest must touch the floor. Elbow must be locked overhead to be scored. Can change arm at any time.
• Offset squat: Hip line must break below knee line to be considered depth. Dumbbell must be held on one shoulder and athletes must lock out their hips at the top of the squat to be scored.
• Z press: Legs must be straight on the floor. Dumbbell can be held horizontally and pressed overhead with both hands. Elbows must be locked out at the top of each rep to be scored.
• Bear lengths can be completed at any time during the workout, by the three athletes not rowing. One athlete completes a lap at a time before tagging in the next athlete in Indian file. The final score of section B will only be recorded if the Bear lengths are completed.
• Every athlete has to row

Workout Time trial.

Sled lengths (Open 25 lengths /Pro 30 lengths) Length is 20m

Team synchro burpee to bar (open 50 reps/  Pro 60 reps)

Paired wall balls (Open 100 reps /Pro 120 reps)

Overall score: Time trial. Time capped at 21 minutes. If not completed, team will be scored on how many reps have been completed.

Breakdown

• Sled lengths must be completed in Indian file. When moving the sled the athlete must face the same direction, moving forward for one length and reverse backwards for the second lap before tagging in the next athlete. Any part of the sled must cross the line at each end to be scored.
• Burpees must be chest to floor before all athletes jump and touch the bar at the same time to be scored.
• Paired wall balls must be completed in same gender pairs. One athlete will throw the wall ball at the target and the other athlete will catch the ball. Athletes must squat to depth, with hip line breaking knee line. Pairs can switch at any time but both athletes must be the same gender.

Sprint Workout K2 Sponsored by @magicmountain app 

Ski Erg max cals.

Every 2 minutes, 10 team synchro down ups.

Time cap: 10 minutes.

Overall score: Max calories scored.

Breakdown

• Must be completed in Indian File. Every two minutes, all four athletes must complete 10 synchronised down ups. Once completed, athletes must continue on the ski erg in the order in which they finished before the down ups.
• Down ups: Chest must touch the floor. To be considered synchronised, all athletes must lock out their hips and stand up tall at the same time to be scored.