Wednesday

(8:00 am)

Event 1 “Arabian Gulf Swim” x

Pair: F1 / M1 relay
Male athlete starts when female is done
30 Minute Time Cap
21 - 15 - 9
Dual KB Snatch 24 kg / 16 kg
Dual KB Front Squat 24 kg / 16 kg
350m swim

Event 2 “Baywatch”

Pair: F2 / M2 relay
Male athlete starts when female is done
30 Minute Time Cap
800m Assault Air Runner
350m swim w/ lifeguard tube

Thursday

(8:00 am)

Event 3 4x4

90 min Time Cap
8K Desert Run
4K w/ 20/14 lbs plate carrier
4K without

Friday

(1:00pm)

Event 4 “Max Snatch”

5 minutes to establish a 1 RM Snatch in pairs
F1/F2: 1 bar / 5 min
M1/M2: 1 bar / 5 min

Event 5 “Under Pressure”

Choose ONE male athlete to complete:
10 Minute Time Cap
20m Yoke Carry @280/180 kg
15 parallette HSPU (regular for men / 20kg plate + abmat for women)
Then 3 rounds:
15 box jumps over (30 / 24)
10 Ring Muscle ups
20m Yoke Carry @ 280/180 kg

Event 6 “Acid Bath”

All athlete, as a relay: M1 / M2 / F1 / F2
15 Minute Time Cap
300m SkiErg
300m Row
600m BikeErg

Saturday

(1:00 pm)

Event 7 “Monkey Business”

Choose ONE female athlete to complete:
9 Minute Time Cap for Women
9 Rope climbs
40m Handstand Walk
6 Rope climbs
40m Handstand Walk
3 Rope climbs
40m Handstand Walk

Event 8 “Sprint”

3 Minute Time Cap
M1/F1
1 round each
20m sandbag carry
15 burpee over box
Whilst M2/F2
Max calories Assault Bike (1 Bike per team)
- 1 min rest -
3 Minute Time Cap
M2/F2
1 round each
20m sandbag carry
15 burpee over box
Whilst M1/F1
Max calories Assault Bike (1 Bike per team)

Event 9 - “Lift off”

14 Minute time cap
M1
7 snatch 90kg
7 clean and jerk 110kg
M2
7 clean and jerk 110kg
7 snatch 90kg
F1
7 snatch 60kg
7 clean and jerk 80kg
F2
7 clean and jerk 80kg
7 snatch 60kg