HERO 

Buy In 20 HSPU (ONE OFF) (ABMAT for Females)

PLEASE NOTE: REP COUNTING COMMENCES AFTER HSPU IS COMPLETE

50 Double Unders
2 Cleans

50 Double Unders
4 Cleans

50 Double Unders
6 Cleans

50 Double Unders
8 Cleans etc.

Men 70kg / Women 50kg

WARRIOR

Buy In 40 HRPU (ONE OFF)

PLEASE NOTE: REP COUNTING COMMENCES AFTER HRPU IS COMPLETE

40 Double Unders
2 Cleans 

40 Double Unders
4 Cleans

40 Double Unders
6 Cleans etc.

Men 60kg /40kg

SOLDIER

Buy In 25 HRPU (ONE OFF) (LADIES CAN DO ON KNEES)

PLEASE NOTE: REP COUNTING COMMENCES AFTER HRPU IS COMPLETE

50 Skips
2 Cleans 

50 Skips
4 Cleans

50 Double Unders
6 Cleans etc.

Men 50kg /Women 25kg

HERO 

4 Bar MU (Male) / *Chest To Bar (Female)

6 Deadlift 

8 Burpees

Men 110kg / Women 80kg

*DOUBLE POINTS FOR WOMEN WHO CAN DO A BAR MUSCLE UP. IT CAN BE MIXED UP AND NOT NECESSARILY THE WHOLE 4
1 CHEST TO BAR = 1 POINT / 1 BMU = 2 POINTS

(eg. 1 BMU +3 CHEST TO BAR= 5 REPS, 4 BMU= 8 REPS)

WARRIOR 

4 Chest To Bar (Male) / Chin Over Bar Pull Ups (Female)

6 Deadlift 

8 Burpees

Men 90kg / Women 60kg

SOLDIER

4 Ring Rows

6 Deadlift 70/40

8 Burpees

Men 70kg / Women 40kg

HERO 

1 min AMRAP *TOES TO BAR  = Total Reps 

7 min CAL ROW/LEVEL 10 On Concept 2 = Total Calories

3 min EMOM *2 HANG CLEANS = Weight Lifted Per Round

* T2B – Athlete must go from a hang to having both feet (Toes) in contact with the bar at the same time. Feet must be brought back behind the bar.
*KNEE RAISES – Athlete must go from a full hang, Knees need to be raised above the height of their hip for Rep to count.
*2 HANG CLEANS – Hand to stay on the bar at all times through-out the Cleans. You can Power or Squat Clean, as long as it’s from a Hang Position (Above the knee).

e.g. 1min x2 Hang Cleans @ 70kg
2min x2 Hang Cleans @ 75kg
3min x2 Hang Cleans @ 80kg
      TOTAL = 225kg

• You can Increase & Decrease weight. (Weight Selected at your own Discretion)
• You’re only given 1 lift per minute
• Athletes are allowed to set up barbell/plates before WOD starts
• Scores are total of combined REPS/CAL/KGS lifted

WARRIOR 

1 min AMRAP *KNEE RAISES = Total Reps 

7 min CAL ROW/LEVEL 10 On Concept 2 = Total Calories

3 min EMOM *2 HANG CLEANS = Weight Lifted Per Round

* T2B – Athlete must go from a hang to having both feet (Toes) in contact with the bar at the same time. Feet must be brought back behind the bar.
*KNEE RAISES – Athlete must go from a full hang, Knees need to be raised above the height of their hip for Rep to count.
*2 HANG CLEANS – Hand to stay on the bar at all times through-out the Cleans. You can Power or Squat Clean, as long as it’s from a Hang Position (Above the knee).

eg. 1min x2 Hang Cleans @ 70kg
2min x2 Hang Cleans @ 75kg
3min x2 Hang Cleans @ 80kg
      TOTAL = 225kg

• You can Increase & Decrease weight. (Weight Selected at your own Discretion)
• You’re only given 1 lift per minute
• Athletes are allowed to set up barbell/plates before WOD starts
• Scores are total of combined REPS/CAL/KGS lifted

SOLDIER 

1 min AMRAP *KNEE RAISES = Total Reps 

7 min CAL ROW/LEVEL 10 On Concept 2 = Total Calories

3 min EMOM *2 HANG CLEANS = Weight Lifted Per Round

* T2B – Athlete must go from a hang to having both feet (Toes) in contact with the bar at the same time. Feet must be brought back behind the bar.
*KNEE RAISES – Athlete must go from a full hang, Knees need to be raised above the height of their hip for Rep to count.
*2 HANG CLEANS – Hand to stay on the bar at all times through-out the Cleans. You can Power or Squat Clean, as long as it’s from a Hang Position (Above the knee).

eg. 1min x2 Hang Cleans @ 70kg
2min x2 Hang Cleans @ 75kg
3min x2 Hang Cleans @ 80kg
      TOTAL = 225kg

• You can Increase & Decrease weight. (Weight Selected at your own Discretion)
• You’re only given 1 lift per minute
• Athletes are allowed to set up barbell/plates before WOD starts
• Scores are total of combined REPS/CAL/KGS lifted

HERO 

100M FARMERS WALK (Male x2 32kg K/B & Female x2 28kg K/B)

40M WALKING LUNGES* with Plate Overhead (20kg/15kg)

30 WALL BALL (9kg/6kg)

25 AMERICAN KETTLE BELL SWINGS   (24kg/16kg)

20 BOX JUMP* (24/20)

15 POWER SNATCHES (60kg/40kg)

AMRAP ROPE CLIMBS FOR REMAINDER OF TIME (Male 4.5 Meter Height & Female 3.5 Meter Height)

*WALKING LUNGES: Plate must stay overhead, Cannot Touch Your Head. If plate goes out of the Overhead Position or touches your head, then you cannot continue to Lunge until Plate resumes Overhead.
WHEN LUNGING, KNEE MUST TOUCH THE FLOOR
*BOX JUMP: Can be Stepped Up, As Long As You Lock Out On Top Of The Box

SCORES ARE TOTAL REPS OF EVERY MOVEMENT, INCLUDING ROPE CLIMB:

e.g. 100M Farmers Walk = 100
40M Lunges = 40 etc

WARRIOR 

100M FARMERS WALK (Male x2 28kg K/B & Female x2 24kg K/B)

40M WALKING LUNGES* with Plate Overhead (15kg/10kg)

30 WALL BALL (9kg/6kg)

25 AMERICAN KETTLE BELL SWINGS  (24kg/16kg)

20 BOX JUMP* (24/20)

15 POWER SNATCHES (50kg/30kg)

AMRAP ROPE CLIMBS FOR REMAINDER OF TIME (Male 4.5Meter Height & Female 3.5Meter Height)

*WALKING LUNGES: Plate must stay overhead, Cannot Touch Your Head. If plate goes out of the Overhead Position or touches your head, then you cannot continue to Lunge until Plate resumes Overhead.
WHEN LUNGING, KNEE MUST TOUCH THE FLOOR
*BOX JUMP: Can be Stepped Up, As Long As You Lock Out On Top Of The Box

SCORES ARE TOTAL REPS OF EVERY MOVEMENT, INCLUDING ROPE CLIMB:

e.g. 100M Farmers Walk = 100
40M Lunges = 40 etc

SOLDIER 

100M FARMERS WALK (Male x2 24kg K/B & Female x2 16kg K/B)

40M WALKING LUNGES* with Plate Overhead (10kg/5kg)

30 WALL BALL (6kg/3kg)

25 K/B SWING American Full Lock Out (16kg/12kg)

20 BOX JUMP* (24/20)

15 POWER SNATCHES (40kg/20kg)

AMRAP ROPE CLIMBS FOR REMAINDER OF TIME (SCALED VERSION)

DOUBLE POINTS FOR ANY MALE OR FEMALE SOLDIER THAT CAN DO A NON SCALED ROPE CLIMB (Male 4.5 meter height & Female 3.5 meter height)
e.g. 1 full rope climb = 2 points
Scaled rope Climb = 1 point

*WALKING LUNGES: Plate must stay overhead, Cannot Touch Your Head. If plate goes out of the Overhead Position or touches your head, then you cannot continue to Lunge until Plate resumes Overhead.
WHEN LUNGING, KNEE MUST TOUCH THE FLOOR
*BOX JUMP: Can be Stepped Up, As Long As You Lock Out On Top Of The Box

SCORES ARE TOTAL REPS OF EVERY MOVEMENT, INCLUDING ROPE CLIMB:

e.g. 100M Farmers Walk = 100
40M Lunges = 40 etc