Teams

Event 2

This event is called ‘THAT’S A PADDLIN VOL.2’

Grab a partner – it’s time to hit the water and the sand!

While one athlete takes on the kayak, their partner will work through a kettlebell challenge. Once both sections are complete, they’ll switch roles before tagging in the second pair.

Advanced Teams

For time, working in pairs, complete:

Part A

• 300m Kayak

Part B

• 100m Kettlebell Farmers Carry
• 10/s Single-Arm Kettlebell Thrusters
• 10/s Single-Arm Kettlebell Hang Snatches

M: 24kg | F: 16kg

Intermediate Teams

For time, working in pairs, complete:

Part A

• 300m Kayak

Part B

• 100m Kettlebell Farmers Carry
• 10/s Single-Arm Kettlebell Thrusters
• 10/s Single-Arm Kettlebell Hang Snatches

M: 16kg | F: 12kg

Pairs

For time, complete:

Athlete 1

• 300m Kayak

In Pairs

2 Rounds

• 100m Synchro Kb Suitcase Carry
• 10/s Synchro Kb Thrusters
• 10/s Synchro Kb Hang Snatch

Athlete 2

• 300m Kayak

Time Cap: 14 Minutes

M: 24kg | F: 16kg

Important Notes

Teams will divide into two pairs. One pair will complete the event while the other pair rests.

Partner 1 will complete Part A while Partner 2 completes Part B. Once both athletes have completed their section, they will swap and complete the opposite section.

After both athletes have completed Part A and Part B, they will tag in the second pair, who will repeat the same process.

The team’s time is recorded once all four athletes have completed both sections.

Movement Standards

Kayak Paddle

Athletes must start in their designated holding pen/lane seated in their kayak.

Once the heat starts each Athlete must push off from the water’s edge and begin paddling towards the designated buoy. The athlete will paddle along the designated route at all times keeping the marker buoys on their right.

* The resting pair may assist with the entry and exit of the kayak paddle

Once the athlete returns to the shore they must exit the water carefully, then carry their Kayak from the water back to their pen where they must gently lay it down.

NOTE: The Kayak’s are not to make contact with anything but sand, water and human. Penalties can be applied if an athlete causes a board to make contact with the metal crowd control barriers.

Kettlebell Farmer Carry

Athletes must pick up the kettlebells and carry along the designated course the required distance. Athletes must carry the kettlebells in the hand by the side throughout but may place bells down to rest as they need.

Kettlebells will be a mixed weight of the weights in your division; 24/16kg for Advanced and 16/12kg for Intermediate.

Kettlebell Thrusters (Single Arm)

Each set of kettlebell thrusters begins with the kettlebell on the ground. Athletes must clean the kettlebell up into the front rack position. From there both athletes (for pairs only) must squat down with kettlebell until their hip crease clearly goes below parallel with the top of the leg. Athletes must then drive the kettlebell overhead in one fluid motion. The rep is credited when both athletes have the kettlebell overhead with arms, hips and knees extended at the same time.

Kettlebell Hang Snatch (Single Arm)

The rep starts from the hang position. After the kettlebell is lifted off the floor, the athlete must pause with the kettlebell at the hang position, between the legs. From there, the athlete may perform a muscle snatch, power snatch, squat snatch, so long as the kettlebell comes up and DO NOT make contact with the shoulder while being lifted overhead. The rep finishes with the kettlebell directly overhead with arms, shoulders, knees and hips locked out.

At the bottom of the movement, the kettlebell may NOT touch the ground between repetitions. If they do, this will result in a “no rep” and the athlete must pass through the hang position again before starting the next repetition. The bell must be lifted overhead in one motion simultaneously.

Event 3

This event is called ‘Big Dawg’ 

Advanced & Intermediate Teams, and Pairs

For load

• 1 Clean
• 1 Hang Clean
• 1 Jerk

Time Cap:

Teams: 10 minutes
Pairs: 5 minutes

Event Flow

At 3, 2, 1, go athletes may step forward to complete the complex:

The complex must be completed unbroken and in the order listed. Once the barbell leaves the ground for the initial clean, it cannot touch the ground again until the full complex has been completed and the judge has given the down call.

Teams may complete their attempts in any athlete order. Athletes may take as many attempts as they like within the time cap and may return for further attempts whenever they choose. Teams may increase or decrease the weight between attempts.

A men’s and women’s barbell will be available and may be preloaded before the timer begins. Team members may assist each other with changing weights, however clips must be used at all times and all other athletes must stand clear while an athlete is lifting.

Each team member must record one successful complex. The best successful lift from each of the four athletes (each of the 2 athletes in pairs) will be added together for the team’s total score in kilograms.

Remember to wait for your judge’s down call. Dropping the bar before receiving the down call will result in a no rep.

Movement Standards

Clean

Each attempt begins with the barbell on the ground. Athletes must lift the barbell from the ground into the front rack position. Athletes may perform either a power clean or squat clean.

The clean is complete when the barbell is in the front-rack position, with the bar making contact with the torso, the elbows in front of the bar and the athlete’s hips and knees fully extended. If the athlete’s feet move during the lift, they must return to a stable position underneath the body before continuing.

Once the clean has been completed, the athlete must maintain control of the bar and continue directly into the hang clean. The barbell cannot return to the ground.

Hang Clean

After completing the initial clean, the athlete must lower the barbell into a hang position without allowing the plates to touch the ground. There is no required hang height.

From the hang position, the athlete must clean the barbell back into the front rack position. Athletes may perform either a power hang clean or squat hang clean.

The hang clean is complete when the barbell is in the front-rack position, with the bar making contact with the torso, the elbows in front of the bar and the athlete’s hips and knees fully extended. If the athlete’s feet move during the lift, they must return to a stable position underneath the body before beginning the jerk.

If the barbell touches the ground at any point during the hang clean, the entire complex will be recorded as a no rep.

Jerk

Following the hang clean, the athlete must take the barbell from the front-rack position to the overhead position.

Any shoulder-to-overhead technique is permitted, including a strict press, push press, push jerk or split jerk.

The rep is credited when the barbell is fully locked out overhead with the athlete’s arms, hips and legs extended. The feet must be in line underneath the body and the barbell must be positioned over the centre of the athlete’s body when viewed from profile.

The athlete must show control in the finished position and wait for the judge’s down call before returning the barbell to the ground.

Event 4

This event is called ‘DOUBLE SHIFT’ 

Advanced Teams

In 13 minutes, complete as many rounds as possible of:

Part A: 6 minutes

• AMRAP Row

• 6m Synchronised Dumbbell Lunges

• 6 Synchronised Burpees Over Dumbbell

• 6m Synchronised Dumbbell Lunges

M: 22.5kg | F: 15kg

Rest 1 minute

Part B: 6 minutes

• AMRAP Echo Bike

• 5 Synchronised Deadlifts

• 5 Synchronised Cleans

• 5 Synchronised Shoulder to Overhead

M: 65kg | F: 45kg

Intermediate Teams

In 13 minutes, complete as many rounds as possible of:

Part A: 6 minutes

• AMRAP Row

• 6m Synchronised Dumbbell Lunges

• 6 Synchronised Burpees Over Dumbbell

• 6m Synchronised Dumbbell Lunges

M: 15kg | F: 10kg

Rest 1 minute

Part B: 6 minutes

• AMRAP Echo Bike

• 5 Synchronised Deadlifts

• 5 Synchronised Cleans

• 5 Synchronised Shoulder to Overhead

M: 45kg | F: 30kg

Pairs

In 13 minutes, complete as many rounds as possible of:

Part A: 6 minutes

• 10 Cals Row Erg

• 6m Synchronised Dumbbell Lunges

• 6 Synchronised Burpees Over Dumbbell

• 6m Synchronised Dumbbell Lunges

M: 22.5kg | F: 15kg

Rest 1 minute

Part B: 6 minutes

• 10 Cals Echo Bike

• 5 Synchronised Deadlifts

• 5 Synchronised Cleans

• 5 Synchronised Shoulder to Overhead

M: 65kg | F: 45kg

Event Flow

At 3, 2, 1, go teams will begin on their allocated section. Some divisions will start with Part A and others will start with Part B, however all teams will complete both parts.

Each part is a separate six-minute AMRAP with a one-minute rest and transition between them. Part A and Part B will be scored separately.

For Part A, two athletes will complete the synchronised dumbbell movements, one athlete will accumulate calories on the rower and the fourth athlete will rest. Teams may divide these roles however they choose.

The two athletes completing the dumbbell movements must finish the full round of lunges, burpees and return lunges before either athlete can swap out. Athletes may swap on and off the rower at any time.

For Part B, two athletes will complete the synchronised barbell movements, one athlete will accumulate calories on the bike and the fourth athlete will rest. Each athlete completing the barbell movements will have their own barbell.

The barbell athletes must complete all 15 repetitions before either athlete can swap out. Athletes may swap on and off the bike at any time.

For Part A, the team’s score will be the total rowing calories plus all completed dumbbell movement repetitions. Each completed 6m lunge length is worth six repetitions. A 3m line will be used to award three repetitions for a partially completed length when time expires.

For Part B, the team’s score will be the total bike calories plus all completed synchronised barbell repetitions. Each synchronised repetition counts as one team rep.

Pairs Flow Note

For Pairs, the machine calories form part of each round. Either athlete may complete all 10 calories, or the pair may split the work.

Once all 10 calories have been completed, both athletes will move on and perform the remaining movements in synchronisation. The pair will continue completing rounds in this format for the full six minutes.

The pair may choose a different athlete or change how the calories are shared at the beginning of each new round.

Movement Standards

Row

One athlete may work on the rower at a time. Athletes may swap at any point during the six minutes.

The monitor will continue accumulating calories for the entire part. Each completed calorie will count as one repetition toward the team’s Part A score.

Synchronised Dumbbell Lunges

Two athletes will each use one dumbbell. The dumbbell may be held in any position as the athletes perform walking lunges over the marked 6m course.

For each lunge, the trailing knee must make contact with the ground and the athlete must stand to full extension through the hips and knees before continuing into the next step.

For synchronisation to count, both athletes must meet in the bottom of the lunge and reach full extension together.

Both athletes must cross the 6m line to receive all six repetitions. If time expires after both athletes have crossed the marked 3m line, the team will receive three repetitions.

Synchronised Burpees Over Dumbbell

The athletes will be positioned laterally between their dumbbells.

Each rep begins with both athletes lowering to the ground until their chest and thighs make contact with the ground.

The athletes must then return to their feet and jump laterally over their dumbbell. A two-foot take-off is not required, however both feet must be off the ground at the same time while passing over the dumbbell. Stepping over the dumbbell is not permitted.

For synchronisation to count, both athletes must reach the chest-to-ground position together and complete their lateral jump at the same time.

Bike

One athlete may work on the bike at a time. Athletes may swap at any point during the six minutes.

The monitor will continue accumulating calories for the entire part. Each completed calorie will count as one repetition toward the team’s Part B score.

Synchronised Deadlifts

Each rep begins with both barbells on the ground. Athletes must lift the barbell until they are standing with their hips and knees fully extended, shoulders behind the bar and the barbell under control.

For synchronisation to count, both athletes must meet in the fully extended position at the same time.

Synchronised Cleans

Each rep begins with both barbells on the ground. Athletes may perform either a power clean or squat clean.

The rep is credited when both athletes have the barbell in the front rack position, with the bar making contact with the torso, the elbows in front of the bar and the hips and knees fully extended.

For synchronisation to count, both athletes must meet in the finished front rack position at the same time.

Synchronised Shoulder to Overhead

Each rep begins with the barbell in the front rack position. Any shoulder-to-overhead technique is permitted, including a strict press, push press, push jerk or split jerk.

The rep is credited when both athletes have the barbell fully locked out overhead with their arms, hips and knees extended. The feet must be in line underneath the body and the barbell must be positioned over the centre of the athlete’s body when viewed from profile.

For synchronisation to count, both athletes must meet in the locked-out overhead position at the same time.

Event 5

This event is called ‘Wormhole’ 

Advanced Teams

In 6 minutes, complete as many rounds as possible of:

• 2 Worm Ground to Overhead

• 4 Worm Shoulder to Overhead

• 6 Synchronised Worm Squats

• 2 Rope Climbs to 15ft

M & Mixed: 100kg | F: 70kg

Intermediate Teams

In 6 minutes, complete as many rounds as possible of:

• 2 Worm Ground to Overhead

• 4 Worm Shoulder to Overhead

• 6 Synchronised Worm Squats

• 2 Rope Climbs to 12ft

M & Mixed: 100kg | F: 70kg

Pairs

In 6 minutes, complete as many rounds as possible of:

• 4 Worm Cleans

• 4 Synchronised Worm Squats

• 2 Rope Climbs to 15ft

M: 50kg | F: 35kg

Event Flow

At 3, 2, 1, go athletes will begin working through the movements in the order listed.

For Teams, all four athletes must work together to complete the worm movements. Any athlete may complete the rope climbs and teams may change climbers between repetitions or rounds.

While an athlete completes a rope climb, the remaining three teammates must keep the worm completely off the ground. The worm may be held in any position, provided no part of it touches the ground before the climber reaches the target.

For Pairs, both athletes must work together to complete the worm movements. Either athlete may complete the rope climbs and they may change climbers between repetitions or rounds. The worm does not need to remain off the ground while Pairs complete their rope climbs and may be placed in any position.

Each completed worm movement counts as one repetition and each successful rope climb counts as one repetition. The team’s or pair’s score will be the total number of repetitions completed within six minutes.

Movement Standards

Worm Ground to Overhead

Each rep begins with the worm on the ground. All four athletes must lift the worm together, take it over their heads and finish with the worm making contact with the opposite shoulder.

Athletes may use any technique to move the worm over their heads. A locked-out overhead position is not required.

The rep is credited once the worm has passed over the athletes’ heads and is under control on the opposite shoulder.

Worm Shoulder to Overhead

Each rep begins with the worm resting on one shoulder. All four athletes must move the worm over their heads and finish with it making contact with the opposite shoulder.

Athletes may use any technique to move the worm over their heads. A locked-out overhead position is not required.

The rep is credited once the worm has passed over the athletes’ heads and is under control on the opposite shoulder.

Worm Clean

Each rep begins with the worm on the ground. All athletes must lift the worm together and bring it onto one shoulder.

The rep is credited when all athletes are standing with their hips and knees fully extended and the worm is under control on the shoulder.

Synchronised Worm Squats

The worm must be held on one shoulder throughout the squat. Athletes are not required to alternate shoulders between repetitions or rounds.

Each rep begins with the athletes standing with their hips and knees fully extended. Athletes must then squat until their hip crease passes below the top of the knee.

For synchronisation to count, all athletes must reach the required squat depth together before returning to full extension.

The rep is credited when all athletes are standing with their hips and knees fully extended and the worm is under control on the shoulder.

Rope Climbs

Each rope climb begins with the athlete on the ground. The rep is credited when the athlete reaches the required height and touches the marked target with one hand.

Advanced Teams and Pairs will climb to 15ft. Intermediate Teams will climb to 12ft.

Athletes are not required to maintain control of the rope until they reach the ground, however all descents must be completed safely.

For Teams, the worm must remain completely off the ground until the climber touches the target. If any part of the worm touches the ground before the target is reached, the rope climb will be recorded as a no rep and must be restarted.

Pairs are not required to keep the worm off the ground during the rope climbs.