2022 TEAMS WORKOUts

WORKOUT 1 - HANGING AROUND

WOD 1 -WORKOUT DESCRIPTION

Team Event 1 - 14 Minute Cap
 

F/F Pair 1, then M/M Pair 2 

30 Toes to Bar

50 Wall Balls (9kg / 6kg)

200 Double Unders 

30 Toes to Bar 
 

F/F Pair 1 Cap = 0 -7m 

M/M Pair 2 Cap =  8 - 15min

Substitutes ( Beginner / Teen / Master 45+)

Hanging Knee Raises / 2 for 1 Wall Ball Thrusters / 400 Single Skips 

WOD 1 - WORKOUT FLOW

This event begins with all athletes on the start mat. There is no minimum work requirement within any movement.
 

On the 3,2,1 go the FF Pair will have 7 mins to complete 30 Toes to bar with one person working, while one person is hanging from the bar (with feet off the ground), at the completion of the T2B the athletes will move on to perform 50 Wall balls, followed by 200 Double Unders followed by 30 toes to bar (with one athlete hanging). The FF pair will move to the finish mat and record a time, At the 7 Min the M/M pair will complete the workout, in the same manner, having until 14 minutes to complete the workout by moving to the finish mat.

WORKOUT 2 - CHOOSE WISELY

Team Event 2 - 14 Minute Cap

F/M Pair 1, then F/M Pair 2 

 

F/M Pair 1 

30 Bar Muscle Ups

20 Power Snatch 

10 Synchronised Bar Facing Burpees 

F/M Pair 2 

30 Synchronised Bar Facing Burpees 

20 Power Snatch 

10 Bar Muscle Ups

Division Weights and Movements

RX - 70kg / 50kg 

Intermediate / Master 35-44 - 50kg / 35kg - Chest to Bar Pull-ups 

Scaled / Teen / Master 45+ - 40kg / 25kg - Pull up (substitute = 2 for 1 Burpee Bar Touch)

WOD 2 - WORKOUT FLOW

This event starts with all athletes on the start mat. 

 

On the 3,2,1 go, the first MF Pair 1 will move to the rig and perform 30 Bar Muscle-ups sharing the reps as they like (with no minimum work requirement), once complete M/F pair 1 will move to the barbell and perform 20 Power snatches, followed by 10 Synchronised Bar-facing burpees, on the completion of the synchronised Bar-facing burpees, MF pair 1 will run back and Tag MF pair 2. MF pair 2 will begin their workout by completing 30 Synchronised Bar-facing Burpees, moving onto 20 Power snatches (shared – with no minimum work requirement), moving to the rig to perform 10 Bar Muscle-ups (shared), at the completion of the Bar muscle-ups MF pair 2 will move back to the start mat and record a time   

This workout has a 14-minute cap

WORKOUT 3 - are we done yet

Team Event 3 - 10 Minute Cap

Indian File - 3 Rounds each 

15/12 Cal Row 

12 Box Jump Overs (24 / 20)

6 Devils Press 

Division Weights and Movements

RX - 22.5kg / 15kg 

Intermediate / Master 35-44 - 15kg / 10kg 

Scaled / Teen / Master 45+ - 15kg / 10kg (1 Dumbell)

WOD 3 - WORKOUT FLOW

This event is an Indian file event.
 

On the 3,2,1 go Athlete 1, will move to the rower and complete 15/12 calories, once complete athlete 1 will move to start the 12 box jump overs, at this time athlete 2 can move to the rower and start, once athlete 1 has finished the box jump overs, athlete 1 will advance to complete 6 Devils Press, team members will continue to follow through the workout until all team members have complete 3 rounds of the workout. Team members can only move forward to the next station once it is empty.

The time is taken when each athlete has completed 3 rounds and is on the finish mat.

WORKOUT 4 - Moving Weight

Team Event 4 - 20 Minute Cap

0 - 12 Minutes F/M Pairs
 

F/M Pair 1 Starts

40 Synchronised Squat Clean 

40 Synchronised Front Squat 

40 Synchronised Thruster

F/M Pair 2 Starts

5 Shuttle Runs - Together 

12 - 20 Minute 

Max Weight Complex 

1 Squat Clean + 1 Front Squat + 1 Thruster

Division Weights and Movements

RX - 70kg / 50kg 

Intermediate / Master 35-44 - 50kg / 30kg 

Scaled / Teen / Master 45+ - 40kg / 20kg 

WOD 4 - WORKOUT FLOW

On the 3,2,1 go, the first MF Pair 1 will move to barbell and start completing 40 synchronised squat cleans. At the same time MF pair 2 will start 5 shuttle runs (together- Up and back = 1 shuttle run), MF pair 1 will continue to work through the synchronised Barbell movements, synchronised squat clean into 40 synchronised front squats into 40 synchronised Thrusters until MF pair 2 have complete their shuttle runs, Once MF pair 2 have completed their shuttle runs they will change with MF pair 1 and MF pair 2 will complete the Barbell movements until all 120 synchronised barbell movements are complete. MF pair 1 will start with their 5 shuttle runs. 

 

At the 12-minute mark, the team will then have 8 minutes to complete a max lift complex of 1 Squat clean + 1 Front Squat + 1 Thruster. One athlete lifting at a time, the team score is the heaviest weight from each athlete added together.

WORKOUT 5 - DUMBELL RELAY

Team Event 5 - 12 Minute Cap

20m Overhead Walking Lunge

20 Shoulder to Overhead

20m Handstand Walk

20m Overhead Walking Lunge  

Division Weights and Movements

RX - 22.5kg / 15kg 

Intermediate / Master 35-44 - 15kg / 10kg 

Scaled / Teen / Master 45+ - 15kg / 10kg - Bear Crawl 

WOD 5 - WORKOUT FLOW

This is a relay event with a 12-minute time cap 

 

On the 3,2,1 go, the first athlete will complete a 20m dumbbell overhead lunge, followed by 20 dumbbell shoulder to overhead, moving to a 20m Handstand walk, followed by a 20m dumbbell overhead lunge, on the completion of the lunge athlete 1 will tag athlete 2 who will complete the workout in the same order, followed by athlete 3 and Athlete 4, once athlete 4 has completed the final 20m dumbbell overhead walking lunge they will move to finish mat and record a time.