Event 1.1 & 1.2 – “Green Light/Red Light”

Whole Team (2 Men + 2 Women)
Score for this Event is Time Based

Event 1.1 // Green Light = Team Relay Run

Teammate 1 (T1) runs an 800m, then T1 tags T2 who runs a 600m, T2 tags T3 who runs a 400m, and then T3 tags T4 who runs a 200m;

Score is the total time it takes for the team to complete all 4 lengths;

EXCEPT the clock doesn’t stop running until T1 starts Event 1.2…

Event 1.2 // Red Light = Team Static Hold Challenge

T1 (800m runner) attempts max time Straight-Arm Bumper Plate Squat Hold (holding a bumper plate with straight arms while in the bottom of the squat position – bumper plates will be 25lb for guys, 10lb for ladies);

Once T1 fails, T2 (600m runner) has 3-seconds to get into position and attempt a max time Overhand Grip Pull-Up Bar Hang with a Medball held between the legs (the medball may be pinched between the legs or tucked behind tucked knees – weights will be 20lb for guys, 14lb for ladies);

Once T2 fails, T3 (400m runner) has 3-seconds to get into position and attempt a max time HandStand Hold;

Once T3 fails, T4 (200m runner) has 3-seconds to get into position and attempt a max time Bumper-Plate Hollow Hold with Heels over a MedBall (the bumper plate is held overhead, with arms fully extended, while the heels are kept suspended over a medicine ball – bumper weights will be 25lb for guys, 10lb for ladies);

Score is the total time amassed in the static hold positions, which will then be subtracted from the teams Event 1.1 time, for a final Score!

Rules to Note:

• Clock for the relay stops only once T1 (800m runner) gets into the static hold position – the longer it takes to get into position, the longer the total run time will be;
• Following failure, the next teammate must begin their static hold within a 3-2-1 count, or the team is penalized 30sec of time!
• The Straight-Arm Bumper Plate Squat Hold is broken when either (A) T1 comes out of a below parallel squat or (B) drops the plate; the MedBall Hang is broken when either (A) the ball touches the floor or (B) T2 let’s go of the pull-up bar; the HS Hold is broken when either (A) T3’s feet come away from the wall or (B) their head touches the ab-mat; the Bumper-Plate Hollow Hold is broken when either (A) the bumper plate touches the floor or (B) the heels touch the medicine ball.

Event 2 – “Cannons and Canoes”

1 Man + 1 Woman
Score for this Event is Rep based

2 rounds per teammate, where Rounds are 2 minutes & 30 seconds long, followed by 30 seconds of transition time.

In each Round, one teammate will row 250m as fast as possible, giving the other teammate as much time as possible (i.e., whatever time remains in the 2:30) to complete as many reps as possible of…?

Event 3 – “Hazardous”

1 Man + 1 Woman (must the two teammates who did NOT compete in Event 2)
Score for this Event is Time based
There will be a 10min Timecap (1sec penalty per unfinished rep)

Both partners must complete the following two exercises for time:

FIRST:  5-4-3-2-1 Hazard Bastards

Completed in alternating sets; one teammate completes 5 Hazard Bastards, and then the other teammate completes 5 Hazard Bastards, then the first teammate completes 4 Hazard Bastards, etc., until each teammate has completed all reps

SECOND: 3 Rounds of Alternating DB Snatch

The number of reps required will be determined by the weight of the DB chosen:

• Men may choose to use a 45lb DB (10reps to complete a round), a 35lb DB (14 reps to complete a round), or a 25lb DB (20reps required to complete a round);
• Ladies may choose to use a 35lb DB (10reps to complete a round), a 25lb DB (14 reps to complete a round), or a 15lb DB (20reps required to complete a round). You may not change to a different DB weight during the workout!

Completed in alternating sets; one teammate completes all required reps of DB snatch, alternating hands every rep, then the other partner completes all required reps of DB snatch – this equals 1 round.

Event 4 – “Squat-A-Lot”

Whole Team (2 Men + 2 Women)
Score for this Event is Rep Based

8 minutes for the whole team, with one person working at a time, to complete as many reps as possible.

Feel free to sound off in the comments section with any questions you might have – most will be answered…probably…