You will be in teams of 4. These can be male, female or mixed teams. For the first station your team of 4 will split into pairs and one pair will do station 1 and the other pair will do station 2. Then you will swap and do the other station you haven’t done. You will then progress to station 3 and 4 as a team of 4.

Station 1:

12 mins

Max cals ski

Every 3 mins 25 air squats

Station 2:

12 mins

Max cals row

Every 3 mins 20 alternating lunges (10 each leg)

Both members of the team will do the air squats and alternating lunges together.

Station 3:

12 mins AMRAP

75 snatches

50 hang clean and jerk

25 single arm thrusters

2 team members will be working, 2 resting. These must be completed in synchro with a partner and in the order displayed. 1 rep is both members doing the movement in synchro (eg 150 snatches total)

Station 4:

12 min max distance

Farmers carry relay

Rest of team 2×15kg plate hold

One team member will set off on our 200m farmers carry run course. The other 3 team members must hold 2xq5kg plates however they wish. Every time the plates touch the floor is -15 points. Once the team member has completed the farmers carry they will pass the kettlebells to the next team member to go.

Scores will be combined from all team members on all stations. Station 1 and 2 are 1 point for 1 cal on the erg. Station 3 is 1 point for 1 rep. Station 4 is 1 point for 1m and -25 points for dropping the plates.

We understand this may be difficult to understand. There is a link to a video explaining here and we will have lots of helpful judges guiding you on the day.