AUSTRALIAS LARGEST TEAM SERIES
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.