#1: Wall Ball (Video)

1. Squat down holding the wall ball (WB) at chest level with elbows under the ball.

2. Glutes must touch the squat depth marker (the wall ball on the floor) before standing up.

3. Straighten hips and knees as you throw the ball to the target on the wall.

4. Ball must touch the target.

5. Catch the ball on the rebound and descend immediately into the next squat.

6. Men: 8kg WB | Women: 4kg WB

7. Scoring: AMRAP (as many reps as possible) for 2 minutes

#3: Kettlebell Swing (Video)

1. Hinge at the hips with a slight bend in knees, holding the kettlebell (KB) with both hands. KB starts on the ground.

2. Swing the kettlebell back between your legs, maintaining a neutral spine.

3. Thrust hips forward to a full lock out and swing the kettlebell to above shoulder height.

4. Men: 20kg KB | Women: 12kg KB

5. Scoring: AMRAP for 2 min

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#5 Bumper Plate Rim Hold (Video)

1. Hold the rims of the bumper plates using a crimp grip.

2. Timing starts when you stand upright holding both plates.

3. The plates should hang at the  side of your body. Arms are straight.

4. Timing stops when any plate touches the ground. 

5. Participants will be allowed a second attempt if the plate slips within 10 seconds of start. Total timing for the two attempts (including stoppage time) shall not exceed  2 minutes. The best of the two attempts will be recorded.

6. Men: 15kg x 2 | Women: 10kg x 2

7. Scoring: Timing

#7: Rope Pull (Video)

1. Make sure that the counter has been reset to 0.

2. Stand with a firm grip on the rope, core tight.

3. Pull the rope hand-over-hand using alternating arms.

4. Men: Setting 6 | Women: Setting 3

5. Scoring: Total distance in 2 min​

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#9 Assault Bike (Video)

1. Set the bike seat to hip level and make sure the counter has been reset to 0.

2. Hands on handle bar whilst seated down

3. Push and pull with arms while pedaling with legs.

4. Scoring: Total calories in 2 min

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#2: Dumbbell Thrusters (Video)

1. Hold dumbbells (DB) at shoulder height and squat down, keeping chest up and knees out.​

2. Drive up from the squat and press the dumbbells overhead in one fluid motion. Straighten the arms and lock elbows.

3. Lower the dumbbells to touch shoulders as you descend into the next squat.​​

4. Men: 12kg x 2 DB | Women : 6kg x 2 DB

5. Scoring: AMRAP for 2 min

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#4 Dumbbell Snatch (Video)

1. Start with the dumbbell touching the ground between your feet.

2. Use any hand to pull the dumbbell overhead in one explosive motion, keeping it close to your body. Participants can switch hands at any time. 

3. Lock out overhead with arm straight, then return to the ground under control. One end of the DB must touch the ground.

4. Men: 14kg DB | Women: 8kg DB

5. Scoring: AMRAP for 2 minutes

#6 Captain's Chair Leg Raise (Video)

1. Support your body on the arm pads with back against the bosu ball and elbows bent.

2. Lift the legs straight and up. Legs have to be at least parallel to floor.

3. Lower the legs to form a straight line with the body.

4. You may rest between reps while supporting your body on the arm pads, but counting stops if any foot drops onto the foot rest.  

5. Scoring: AMRAP for 2 min​

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#8: Dead Hang (Video)

1. Grip the pull-up bar with arms fully extended and shoulders relaxed (not shrugged).

2. Timing starts when both feet are off the plyo box.

3. Timing stops when any of the feet touch the plyo box. 

4. Scoring: Timing​

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#10 Burpee + Box Jump (Video)

1. Perform a full burpee: drop to the ground, chest touches, then jump or step up to the box

2. Body must be fully extended and straightened whilst standing on the top of the box to qualify as a rep.

3. You can step down or jump down to do the next burpee.

4. Scoring: AMRAP for 2 min