RACING DEMON.

Time to complete;

8 x 10m lengths adding 10kg after each 10m sled push.

Beginner - The sled starts with 10kg loaded.

Intermediate - The sled starts with 40kg loaded.

Athletes must take it in turn to push the sled and stay in the same formation for the workout unil all 8 lengths are completed or the 3 minute time cap is hit.

Any uncompleted reps at 3 minutes will encour a 10 second penalty per length added to your time. Only full lengths will be counted.

For example if at 3 minutes your team has completed 6 full lengths and half of the 7th your score will be 3:20.

SIU - Add and additional 20kg at the start of the workout and gain a 20 second deduction from the time taken to complete the workout. The SIU bonus will only be awarded if the workout is completed.

BULLDOG

12 minutes split into two 6 minute sections.

Weightlifting Complex:

0-6) 1 Male (M) + 1 Female (F): 4 Deadlift (DL) + 3 Hang Clean (HC) + 2 Shoulder to Overhead (STOH)

6-12) 1 M+ 1 F: 2 DL + 3 HC + 4 STOH

The team will sub divide into 2 M/F pairs.

Pair 1 will have 6 minutes to hit a max complex of 4 DL + 3 HC + 2 STOH. At 6 minutes the 2nd pair will have 6 minutes to complete a max complex of 2 DL + 3 HPC + 4 STOH.

The DL must be Touch and Go (T&G), the Hang Cleans must start above the knee but can be squat or power. For the STOH any variation is permissible.

If a Hang Clean or STOH is failed the athlete can reattempt as long as the bar remains off the floor.

Athletes not lifting can assist with changing the weight on the bar.

The bar can ascend or descend in weight as required.

SCORE - The max successful lift for each athlete in KG's

SIU - There is no 'Scale It Up' Option for this workout.

The workout structure is the same for both beginner and intermediate categories.

SNAKES AND LADDERS

Beginner Category;

Rounds 1,3 & 5 with M/F pair 1

48 Single Unders (SU) - partner holds bar in Front Rack (45/30kg)

12 Synchro burpees over the bar

6 x 8m Shuttles

Rounds 2,4 & 6 with M/F pair 2

12 x 8m Shuttles

6 Synchro burpees over the bar

48 SU - partner holds bar in Front Rack (45/30kg)

SIU - SU can be scaled up to Double Unders (DU) & / OR the Front Rack hold can be scaled up to 60/40. If 1 or both aspect are scaled up the whole team must scale up ie if the team choose to SIU to DU then no one on the team can do SU.

Intermediate Category;

Rounds 1,3 & 5:48 DU - partner holds bar in Front Rack (50/35kg)

12 Synchro burpees over the bar

6 x 8m Shuttles

Rounds 2,4 & 612 x 8m Shuttles

6 Synchro burpees over the bar

48 DU - partner holds bar in Front Rack (50/35kg)

SIU - DU can be scaled up to Single Crossovers (CO) & / OR the Front Rack hold can be scaled up to 70/50kg. If 1 or both aspects are scaled up the whole team must scale up ie if the team chooses to SIU to CO then no one on the team can do DU.

All;

SIU Bonus - 30 sec time deduction for each aspect of the WOD, from the finishing time as long as the workout is completed inside the Time Cap.

If the workout is not finished the SIU bonus will not be applied.

30 seconds for SIU to DU or CO

30 sec for SIU to 60/40 or 70/50

Description - At the call of 3,2,1...GO! The first M/F pair run out to the field of play and start their first set of SU/DU- these can be shared or done by 1 athlete but for any rep to count the 2nd athlete must have the appropriate weight bar in the front rack position. Both athletes move on to the bar facing synchro burpees. Synchro must be on the jump and chests on the floor. Once the required reps are complete the athletes move on to the shuttles - again, they can be done by 1 athlete or shared. When the shuttles are complete the pair run back and tag in the next pair.

The 2nd pair complete the shuttles first, then synchro burpees then the SU/DU with partner in front rack position before running back and tagging the1st pair back in.

This continues until all 6 rounds are complete or the timecap is hit.

MONOPOLY

Beginner category.

In 14 minutes:

1000m Row + 60 Synchro (2 athletes) Box Jump overs (20) (stepping is permitted)

In any remaining time AMRAP::

60 Synchro DB Snatch (17.5/10)

50 Synchro Sit Ups

40 Synchro Thrusters (30/20)

- 2 athletes synchro, 2 rest - athletes can switch in and out as they like BUT the athlete swapping must run back to the start line to tag in the next athlete

SIU - Weight of the Thrusters increase to 42.5/30kg. All members of the team must scale up but not all members need to complete any thrusters.

Intermediate category.

In 14 minutes:

1000m Row + 60 Synchro (3 athletes) Box Jump overs (20)

In any remaining time AMRAP:

60 Synchro Alt. DB Snatch (22.5/15)

50 TTB (1 athlete does TTB whilst the other is in a dead hang)

40 Synchro Thrusters (42.5/30)

- 2 athletes synchro, 2 rest - athletes can switch in and out as they like BUT the athlete swapping must run back to the start line to tag in the next athlete

SIU - Weight of the Thrusters increase to 60/40kg. All members of the team must scale up but not all members need to complete any thrusters.

All Categories

SIU Bonus - If the weight on the Thruster is scaled up each Thruster will be worth 2 reps so for a completed round of 40 Thrusters the team will score 80 reps. Therefore if a full round of all 3 movements is 150 reps any team who scale up will score 170 reps per round. Full rounds do not have to be completed for the SIU bonus to be awarded.

Description - At the call of 3,2,1...GO! the 4 athletes will run out to the rower and boxes. 1 Athlete will begin rowing and 2 begin synchro box jump overs. Athletes can swap on and off the rower and box jumps as many times as they like until 1000m and 60 Synchro box jumps are complete.

A soon as the row and box jumps are completed the team can move on to the AMRAP. 2 teammates can move out to the field of play for the DB Snatch, Sit Ups or TTB and Thrusters, the other 2 athletes must move back to the start line. Any working athlete can swap with a resting athlete at any time but to do so they must run back to the start line to tag a new athlete in.

In the event of a tie for a podium place the time to complete the Row and Box Jump Overs will be the deciding factor....so go fast or go home!

RACING DEMON.

Time to complete;

8 x 10m lengths adding 10kg after each 10m sled push.

Beginner - The sled starts with 10kg loaded.

Intermediate - The sled starts with 40kg loaded.

Athletes must take it in turn to push the sled and stay in the same formation for the workout unil all 8 lengths are completed or the 3 minute time cap is hit.

Any uncompleted reps at 3 minutes will encour a 10 second penalty per length added to your time. Only full lengths will be counted.

For example if at 3 minutes your team has completed 6 full lengths and half of the 7th your score will be 3:20.

SIU - Add and additional 20kg at the start of the workout and gain a 20 second deduction from the time taken to complete the workout. The SIU bonus will only be awarded if the workout is completed.

BULLDOG

12 minutes split into two 6 minute sections.

Weightlifting Complex:

0-6) 1 Male (M) + 1 Female (F): 4 Deadlift (DL) + 3 Hang Clean (HC) + 2 Shoulder to Overhead (STOH)

6-12) 1 M+ 1 F: 2 DL + 3 HC + 4 STOH

The team will sub divide into 2 M/F pairs.

Pair 1 will have 6 minutes to hit a max complex of 4 DL + 3 HC + 2 STOH. At 6 minutes the 2nd pair will have 6 minutes to complete a max complex of 2 DL + 3 HPC + 4 STOH.

The DL must be Touch and Go (T&G), the Hang Cleans must start above the knee but can be squat or power. For the STOH any variation is permissible.

If a Hang Clean or STOH is failed the athlete can reattempt as long as the bar remains off the floor.

Athletes not lifting can assist with changing the weight on the bar.

The bar can ascend or descend in weight as required.

SCORE - The max successful lift for each athlete in KG's

SIU - There is no 'Scale It Up' Option for this workout.

The workout structure is the same for both beginner and intermediate categories.

SNAKES AND LADDERS

Beginner Category;

Rounds 1,3 & 5 with M/F pair 1

48 Single Unders (SU) - partner holds bar in Front Rack (45/30kg)

12 Synchro burpees over the bar

6 x 8m Shuttles

Rounds 2,4 & 6 with M/F pair 2

12 x 8m Shuttles

6 Synchro burpees over the bar

48 SU - partner holds bar in Front Rack (45/30kg)

SIU - SU can be scaled up to Double Unders (DU) & / OR the Front Rack hold can be scaled up to 60/40. If 1 or both aspect are scaled up the whole team must scale up ie if the team choose to SIU to DU then no one on the team can do SU.

Intermediate Category;

Rounds 1,3 & 5:48 DU - partner holds bar in Front Rack (50/35kg)

12 Synchro burpees over the bar

6 x 8m Shuttles

Rounds 2,4 & 612 x 8m Shuttles

6 Synchro burpees over the bar

48 DU - partner holds bar in Front Rack (50/35kg)

SIU - DU can be scaled up to Single Crossovers (CO) & / OR the Front Rack hold can be scaled up to 70/50kg. If 1 or both aspects are scaled up the whole team must scale up ie if the team chooses to SIU to CO then no one on the team can do DU.

All;

SIU Bonus - 30 sec time deduction for each aspect of the WOD, from the finishing time as long as the workout is completed inside the Time Cap.

If the workout is not finished the SIU bonus will not be applied.

30 seconds for SIU to DU or CO

30 sec for SIU to 60/40 or 70/50

Description - At the call of 3,2,1...GO! The first M/F pair run out to the field of play and start their first set of SU/DU- these can be shared or done by 1 athlete but for any rep to count the 2nd athlete must have the appropriate weight bar in the front rack position. Both athletes move on to the bar facing synchro burpees. Synchro must be on the jump and chests on the floor. Once the required reps are complete the athletes move on to the shuttles - again, they can be done by 1 athlete or shared. When the shuttles are complete the pair run back and tag in the next pair.

The 2nd pair complete the shuttles first, then synchro burpees then the SU/DU with partner in front rack position before running back and tagging the1st pair back in.

This continues until all 6 rounds are complete or the timecap is hit.

MONOPOLY

Beginner category.

In 14 minutes:

1000m Row + 60 Synchro (2 athletes) Box Jump overs (20) (stepping is permitted)

In any remaining time AMRAP::

60 Synchro DB Snatch (17.5/10)

50 Synchro Sit Ups

40 Synchro Thrusters (30/20)

- 2 athletes synchro, 2 rest - athletes can switch in and out as they like BUT the athlete swapping must run back to the start line to tag in the next athlete

SIU - Weight of the Thrusters increase to 42.5/30kg. All members of the team must scale up but not all members need to complete any thrusters.

Intermediate category.

In 14 minutes:

1000m Row + 60 Synchro (3 athletes) Box Jump overs (20)

In any remaining time AMRAP:

60 Synchro Alt. DB Snatch (22.5/15)

50 TTB (1 athlete does TTB whilst the other is in a dead hang)

40 Synchro Thrusters (42.5/30)

- 2 athletes synchro, 2 rest - athletes can switch in and out as they like BUT the athlete swapping must run back to the start line to tag in the next athlete

SIU - Weight of the Thrusters increase to 60/40kg. All members of the team must scale up but not all members need to complete any thrusters.

All Categories

SIU Bonus - If the weight on the Thruster is scaled up each Thruster will be worth 2 reps so for a completed round of 40 Thrusters the team will score 80 reps. Therefore if a full round of all 3 movements is 150 reps any team who scale up will score 170 reps per round. Full rounds do not have to be completed for the SIU bonus to be awarded.

Description - At the call of 3,2,1...GO! the 4 athletes will run out to the rower and boxes. 1 Athlete will begin rowing and 2 begin synchro box jump overs. Athletes can swap on and off the rower and box jumps as many times as they like until 1000m and 60 Synchro box jumps are complete.

A soon as the row and box jumps are completed the team can move on to the AMRAP. 2 teammates can move out to the field of play for the DB Snatch, Sit Ups or TTB and Thrusters, the other 2 athletes must move back to the start line. Any working athlete can swap with a resting athlete at any time but to do so they must run back to the start line to tag a new athlete in.

In the event of a tie for a podium place the time to complete the Row and Box Jump Overs will be the deciding factor....so go fast or go home!