Competition

Down Under Championship Workouts Released

November 21, 2023 by
Photo credit: @downunderchampionship
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Excitement for the Down Under Championship in Wollongong, Australia, December 1-3, is heating up now that the workouts have been released across all divisions. 

Both Elite Individuals and Teams will have the opportunity to test their fitness in seven workouts. The Masters, Futures and Intermediate Team divisions will have six workouts, and the Adaptive athletes will have five workouts to showcase their fitness. 

Here are the Elite Individual workouts:

Elite Individual Event 1: Get to the Point

For Time:

15 Bar Muscle-ups
20 Chest-to-Bar Pull-ups
1km Beach Run
25 Deadball Cleans
1km Beach Run
20 Chest-to-Bar Pull-ups
15 Bar Muscle-ups
25-Minute Time Cap

Elite Individual Event 2: On Ya Bike

For Time:

27 Burpee Box Jump Overs

Then, 

21-15-9-7-5 reps of:
C2 Bike Calories

Deadlifts

12-Minute Time Cap

Men: 24 inches, 220 pounds (100kg)
Women: 20 inches | 155 pounds (70kg)

Elite Individual Event 3: Full Send

AMRAP in 5 Minutes of:

40/30 Calorie Ski Erg
6 Rope Climbs
Max Overhead Squats in the Remaining Time
Men: 220 pounds (100kg)
Women: 155 pounds (70kg)

Elite Individual Event 4: Hard Yakka 

For Time: 

20m Handstand Walk
20m Slalom Handstand Walk
10 Single Arm Kettlebell Snatches, each side
120m Dual Kettlebell Farmers Carry
10 Single Arm Kettlebell Snatches, each side
120m Dual Kettlebell Farmers Carry
10 Single Arm Kettlebell Snatches, each side
20m Handstand Walk
20m Slalom Handstand Walk

15-Minute Time Cap

Men: 70 pounds (32kg)
Women: 53 pounds (24kg)

Elite Individual Event 5: Crikey

For Load:

0:00 – 2:00 Minutes
10/8 Ring Muscle-ups
3 Squat Cleans (for load)

2:00 – 3:00 Minutes

Rest

3:00 – 5:00 Minutes

10/8 Ring Muscle-ups
2 Squat Cleans (for load)

5:00 – 6:00 Minutes

Rest

6:00 – 9:00 Minutes

10/8 Ring Muscle-ups
1 Squat Clean (for load)

Elite Individual Event 6: Catch Ya Later

2 Rounds for Time of:

10 Strict Wall-facing Handstand Push-ups
18 Dual Kettlebell Squats
10 Strict Wall-facing Handstand Push-ups
15 Barbell Back Squats
10 Strict Wall-facing Handstand Push-ups
12 Deadball Squats

16-Minute Time Cap

Kettlebell Weight

Men: 70 pounds (32kg)
Women: 53 pounds (24kg)

Barbell Weight

Men: 187 pounds (85kg)
Women: 132 pounds (60kg)

Deadball Weight

Men: 155 pounds (70kg)
Women: 110 pounds (50kg)

Elite Individual Event 7 and 8: Grace and Double Grace

For Time: 

60 Clean and Jerks*

*The first 30 reps will be for time and will be scored separately from the 60 reps for time. Both parts of the event are worth 50 points each. 

8-Minute Time Cap

Men: 132 pounds (60kg)
Women: 94 pounds (42.5kg)

The bottom line: On paper, these workouts appear to be well-rounded tests of fitness, and will provide fantastic entertainment for the spectators in the stands and for viewers watching over the livestream. 

There are a variety of time domains that will be tested, and a mix of light-medium-heavy barbells have been programmed into the workouts. Odd objects in the form of deadballs feature amongst the programming and you will also find kettlebells in the mix too. Five of the seven workouts include at least one element of gymnastics. 

The weekend will finish with everyone’s favorite benchmark workout – Grace and Double Grace in a climactic final workout with points up for grabs for the first 30 reps in addition to the total 60 reps. 

Get more information regarding the Down Under Championship events including the workout formats for the Elite Teams, Masters, Futures, Intermediate Teams and the Adaptive division, now

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