Southern Crown 2s

Event 1 Overview:

The intention of this 3250m for time workout is to challenge both partners with endurance, strategy and teamwork. 

Partner A starts with a shorter, faster 1250m effort while Partner B is tasked with a longer 2000m run.  This format will push aerobic capacity while maintaining a steady pace under fatigue.

The Workout:

For Time (22 minute cap)

As a team complete:  Partner 1: 1.25km,  Partner 2:  2km

3250 metre trail run.

Workout Description

Prior to the workout beginning, Athlete B will move to the 1.25km change over mark on the course. 

On the command 3-2-1 Go, Athlete A commences a 1.25km run to the change over point, where they will tag Athlete B who then commences their 2km run to the finish line making sure they go through the correct shoot for their division.

2 Heats

1 All Male & 1 All Female

SCORING

Total time to complete the workout or total reps completed at time cap.

https://youtube.com/shorts/kmWBO6oqOv8

Event 6 Overview:

This workout will test athletes speed and endurance under fatigue. This is a sprint-style grinder to test raw strength and midline stability, carries, and the ability for athletes to race under fatigue.

The Workout:

For Time (8 minute cap)

Partner A:

50 x Wall Ball Squats

50m Wall Ball Lunges

50m Sprint with Wall Ball

Partner B:

50 x Wall Ball Squats

50m Wall Ball Lunges

50m Sprint with Wall Ball

Workout Description

On the command of 3, 2, 1 go Athlete A will pick up the Wall Ball and commence 50 wall ball squats holding the wall ball on their shoulder or in a bear hug. Once completed they will commence lunging 50m with the wall ball still either on their shoulder or in a bear hug.  Once completed they will turn and run 50m back down their lane holding the wall ball and tag their partner who will then do the same.  

Workout Variations:

Rx – 12kg/9kg

Int/Masters 35-44  – 9kg/6kg

Scaled/Masters 45+ - 6kg/3kg

Movement Standards: 

Wall Ball Squat – Athlete must clearly reach depth – hips below knees, and then full extension at top of rep with hips and knees fully extended.

Wall Ball Lunges – Athletes trailing knee must touch the ground.  At top of rep hips and knees must be fully extended.  There is no requirement to stop at the top of each rep as long as full extension has been reached. Wall ball can be held in any position.

SCORING

Total time to complete the workout or total reps completed at time cap.

https://youtube.com/shorts/vZF2s8k7l9c

Event 2 Overview:

This workout is to test both cardiovascular endurance and muscular strength through continuous, synchronized movement with a partner. The alternating lunges, thrusters, and burpees over the Log require coordination, teamwork, and sustained effort.  The all-out sprint at the end adds an element of speed and intensity. The workout is designed to test the athletes ability to maintain a high work rate, manage fatigue, and communicate effectively with their teammate, all while moving a Log and performing synchronized exercises.

The Workout:

In teams of two, complete:

For Time (12 Minute Cap)

10m Overhead Log Lunge (No overhead for scaled and masters 45+)

10 x Log thrusters

10m Overhead Log Lunge 

10 x Synchro burpees over the log

10m Overhead Log Lunge

10 x Log thrusters

10m Overhead Log Lunge

10 x Synchro burpees over the log

10m Overhead Log Lunge

50m sprint to the finish line

Workout Description

On the command 3,2,1 Go, athletes clean and press the log overhead.  Once the log is overhead, the athletes commence a 10m overhead walking lunge.  Once the last athlete has crossed the 10m mark, the team completes 10 x log thrusters.  Once the thrusters have been completed, the athletes complete a further 10m overhead walking lunge to the 20m mark.  Once the last athlete has crossed the 20m mark, the team completes 10 x synchro burpees over the log.  Once the burpees have been completed, the athletes complete a further 10m overhead walking lunge to the 30m mark.  Once the last athlete has crossed the 30m mark, the team completes 10 x log thrusters.  Once the thrusters have been completed, the athletes complete a further 10m overhead walking lunge to the 40m mark.  Once the last athlete has crossed the 40m mark, the team completes 10 x synchro burpees over the log.  Once the burpees have been completed, the athletes complete a further 10m overhead walking lunge to the 50m mark.  Once the last athlete has crossed the 50m mark, the team puts down the log and completes a 50m sprint to the finish line.

Tie Break

The tie-break time for this event is the time to complete the first set of burpees over the log.

Workout Variations: 

Female Log weights and Male Log weight.  No overhead for Scaled or Masters 45+ - just lunge with log resting on shoulder.

Movement Standards: 

Both athletes will complete this workout together. For overhead lunges only the hands can be touching the log. Scaled and Masters 45+ may lunge with log resting on shoulder. At the bottom of the lunge the trailing knee must touch the ground and at the top of the rep hips must reach full extension.
There is no requirement to stop at the top of each rep as long as hips reach full extension on the way through.
The synchro burpee is counted at the bottom of the rep when chest is on the ground.
Scaled and Masters 45+ may step over log. For all other divisions both feet must clearly leave the ground as the athlete jumps over the log. There is no requirement
for 2 foot take off or landing.
For the thruster the athletes must clearly demonstrate squat depth at the bottom of the rep – hip crease below knee. As the athletes complete the thruster the log is simultaneously passed overhead to the other shoulder. The rep is credited when hips and knees are fully extended as log is passing overhead.
Every 10m on the sprint back is counted as 1 rep. both athletes must have passed the 10m mark to be awarded the rep.

SCORING

Total time to complete the workout or total reps completed at time cap.

https://youtube.com/shorts/7_XPapjE-yM

Event 3 Overview:

This for time up and back chipper style of increasing and then decreasing rep schemes blends monostructural with weighted functional movements and gymnastics movements.  It tests work capacity, muscular endurance, midline stability, and the athlete's ability to sustain high output across varied movement patterns. The inclusion of loaded carries and overhead pulling adds a strength-endurance component.

The 15-minute time cap adds an element of urgency, requiring efficient transitions and disciplined pacing to avoid early burnout.

The Workout:

For Time (15 Minute Cap)

10 x Dual Dumbbell Box Step Overs 24/20”   22.5kg/15kg

20 x Chest to Bar Pull Ups

30 x Dual Dumbbell Shoulder To Overhead

40 x Double Unders (Athlete A)

50 x Toes To Bar

40 x Double Unders (Athlete B)

30 x Dual Dumbbell Shoulder To Overhead

20 x Bar Muscle Ups

10 x Dual Dumbbell Box Step Overs 24/20” Box

Intermediate/Masters 35-44:

For Time (15 Minute Cap)

10 x Dual Dumbbell Box Step Overs 24/20”   17.5kg/12.5kg

20 x Pull Ups

30 x Dual Dumbbell Shoulder To Overhead

40 x Double Unders (Athlete A)

30 x Toes To Bar

40 x Double Unders (Athlete B)

30 x Dual Dumbbell Shoulder To Overhead

20 x Chest to Bar Pull ups

10 x Dual Dumbbell Box Step Overs 24/20” Box

Scaled/Masters 45 plus:

For Time (15 Minute Cap)

10 x Dual Dumbbell Box Step Overs 24/20”   15kg/10kg

20 x Pull Ups (Banded optional) (no butterfly, kipping only)

30 x Dual Dumbbell Shoulder To Overhead

40 x Single Unders (Athlete A)

50 x Knee Raises

40 x Single Unders (Athlete B)

30 x Dual Dumbbell Shoulder To Overhead

20 x Pull Ups (no butterfly, kipping only)

10 x Dual Dumbbell Box Step Overs 24/20” Box

Workout Description

On the command 3, 2, 1 go the athletes commence 10 dual dumb bell box step overs. Once completed they move to the rig and complete 20 pull ups/chest to bar before commencing the 30 dual dumb bell shoulder to overhead.  Once the athletes have completed the shoulder to overhead movement, Athlete A will commence 40 Double Unders (single sc and masters 45+) and then both athletes will commence 50 Toes to bar (30 Int/ Masters35, 50 Knee Raises Scaled/ Masters 45) then Athlete B commences 40 Double Unders (single) before commencing the descending portion of the workout and then running across the finish line. All movements can be split how they like except for the skipping where athlete A completes the first set and athlete B the second. 

Tie Break

The tie-break time for this event is the time to complete the first set of Athlete B DUs completed.

Workout Variations: 

Dumbbell weights, Gymnastics movements, skipping

Movement Standards: 

Dumbbells:
Both feet must stand on the box during the step over. There is no requirement to stand tall on the box. Both feet must touch the ground on the other side of the box for the rep to count.
Dumbbells must both reach full extension with hips and knees fully extended, arms in line or slightly behind ears at top of rep. One head of dumbbells must touch the shoulder at bottom of rep (Shoulder to overhead). Dumbbells may not touch the box during the rep but may be rested on the box when changing with teammate.
Gymnastics:
Chin must break the plane of the pull up bar (pull ups) or chest clearly touch the bar (chest to bar). Athletes must pass through some form of dip for the muscle up to count – no gliding Kips.
Two feet must touch the bar at the same time and feet must pass behind rig at bottom of the rep (Toes to bar). Knees must clearly be above hip crease at top of rep and feet must pass behind rig at bottom of the rep (knee raises).
Rope must clearly pass under the feet twice for rep to count (once for single unders).
Rope must move in forward direction. No missed attempts will be counted.
Dumbbells can be moved to allocated box at any time by either athlete. All movements to be completed in allocated box.
For all movements both athletes must be in the box until all reps are completed. The waiting athlete may not move to next movement until all reps are completed.

SCORING

Total time to complete the workout or total reps completed at time cap.

https://youtube.com/shorts/75liGO0w4wE

Event 4 Overview:

Evaluates maximal strength and technical proficiency in Olympic and power lifts under pressure.

Tests explosive power, mobility, and neuromuscular coordination.

The Workout:

For Max Load:

1 Cluster

Ladder starts 20kg Female, 40Kg Male.

Workout Description

At 3, 2, 1, go Both athletes will move together through the ladder and must each lift in the 1.30 min window.  Can have as many attempts as they need in the 1.30 mins for a successful lift.  If either or both athletes make it to the final bar they can choose how much they want to load on the bar.  Each team member may choose a different weight.  The pair will have 1.30 mins to both complete the lift at each weight. 

Movement Standards: 

The Cluster starts with the barbell on the ground and moving to a full squat clean with a thruster in one fluid movement. The rep is credited when the athlete reaches full extension with barbell locked out overhead inline or slightly behind the ears, with hips and knees fully extended. The movement must be inside the allocated box and one fluid movement and any adjustment will be a no rep.

Event 7 Overview:

This workout is a test of capacity and composure.

With 20 rounds, it test repeatability and about sustaining high output across many intervals, not just one.

The single rep forces athletes to demonstrate technical precision when heart rate is elevated and under fatigue as well as load tolerance.

The Workout:

For Time (15 minute cap)

20 Rounds for time (YGIG)

5 Shuttle-runs (10 lengths)

1 x Snatch  70/45

Intermediate/Masters 35-44

20 Rounds for time (YGIG)

5 Shuttle-runs (10 lengths)

1 x Snatch  50/35

Scaled/Masters 45+

20 Rounds for time (YGIG)

5 Shuttle-runs (10 lengths)

1 x Snatch  40/25

Workout Description

The workout begins with the athletes standing behind the start line.  On the command 3,2,1 Go, Athlete A completes their 5 shuttle runs, at each end running around the bollard and ensuring they run over their barbell each time. Once completed, Athlete A then completes 1 x Snatch before running to tag Athlete B who is waiting at the start line.  Athlete B then completes the same sequence.  Both Athletes continue in this format until all 20 rounds are completed and then run across the finish line. Barbell to be rolled forward to allocated box after 10 rounds completed.

Tie Break

The tie break for this event is the time taken at completion of 10th round.

Workout Variations:

Snatch Weight

Movement Standards: 

Either Squat or Power snatch is acceptable – No Hang. 

Rep is credited when athlete reaches full extension with barbell overhead, arms inline or slightly behind ears, with hips and knees fully extended. Barbell and athlete must remain inside the allocated box for the rep to count. 

Waiting athlete must remain behind Start/Finish line to be tagged every round.

Time is taken when 2nd Athlete crosses the finish line.

SCORING

Total time to complete the workout or total reps completed at time cap.

https://youtube.com/shorts/9ZZ3L8fIe_k

Event 5 A + B Overview:

The workout is a chipper style test of upper-body stamina, (shoulder and triceps endurance) gymnastic skill under fatigue, core and midline stability and aerobic capacity. The structure alternates between rowing sprints and increasingly demanding handstand variations, challenging athletes to manage localized fatigue while maintaining intensity.  The aggressive time cap encourages urgency to go sub 8 minutes.

The Workout:

In teams of two, complete:

For Time (8 Minute Cap)

30/25 Calorie Row

15 x Strict Handstand Push Ups

20/15 Calorie Row

15 x Wall Walks

20/15 Calorie Row

15 x Kipping Handstand Push Ups

30/25 Calorie Row

Intermediate/Masters 35-44

In teams of two, complete:

For Time (8 Minute Cap)

25/20 Calorie Row

15 x Strict Handstand Push Ups with Abmat

15/10 Calorie Row

15 x Wall Walks

15/10 Calorie Row

15 x Kipping Handstand Push Ups with Abmat

25/20 Calorie Row

Scaled/Masters 45+

In teams of two, complete:

For Time (8 Minute Cap)

20/15 Calorie Row

15 x Push Ups

15/10 Calorie Row

10 x Wall Walks

15/10 Calorie Row

15 x Push Ups

20/15 Calorie Row

At the 9 minute mark teams will have 5 mins to complete Part B as a team:

RX:

40/35 Row

30 SHSPU

20 Wall Walks

INT/Masters 35-44:

35/30 Row

30 HSPU (Any way)

20 Wall Walks

SC/Masters 45+

30/20 Row

20 Push Ups

15 Wall Walks to line

Workout Description

On the command 3, 2, 1 go, athlete A commences the calorie row.  Athlete A and B can change at any time to complete the required rep scheme.  At the completion of the first calorie row, both athletes then complete 15 handstand push ups before moving back to the rower for the second calorie row.  Athletes will continue in this fashion, sharing reps as desired until all reps are completed and they both run across the finish line.

Part B: On the command 3, 2, 1 go, athlete A commences the calorie row. Athlete A and B can change at any time to complete the required rep scheme. At the completion of the required calories, both athletes then complete 30 strict handstand push ups (either kipping or strict for Int/Masters 35-44, 20 Push ups for Scaled/Masters 45+) before commencing the required amount of Wall Walks and then running to the finish line.

Workout Variations:

Less Row Calories per division.

Abmat for HSPU Intermediate

HSPU replaced with pushups for Scaled/Masters 45+

Less Wall walks for Scaled/Masters 45+

Movement Standards: 

Athlete A begins seated on rower. Athletes can split reps however they like for all movements. Calories must have been completed before athletes move from rower ie the resting athlete must stay inside rowing box until all calories completed.
HSPU must be completed with fingers touching the taped line on the floor. The HSPU require the athletes head to make contact with the ground before reaching full extension to end the rep (no kipping allowed for strict, no strict allowed for kipping).
The wall walks require athlete to begin lying on the ground with chest touching, and hands in line with shoulders. Feet must make contact with the wall before hands can move. The athlete must walk hands back towards the wall and fingers must touch the designated line before descending in the same fashion. Feet must be the last thing to reach the ground. The rep is credited when athlete is lying with chest on the
ground, and hands in line with shoulders.
For Scaled and Maters 45+ a line will be drawn 900mm from wall and athletes fingers must touch this line before descending.
Push Ups – will begin with athlete lying on the ground, chest touching. At the bottom of each Rep the athlete’s chest must touch the ground. The rep is credited when athlete clearly reaches full extension.

Please Note: Both athletes must move to designated box for required movement even if they have agreed that one athlete will complete the full movement. One teammate IS NOT allowed to remain seated on the rower while teammate completes other movements

SCORING

Total time to complete the workout or total reps completed at time cap.

Event 5 A + B Overview:

The workout is a chipper style test of upper-body stamina, (shoulder and triceps endurance) gymnastic skill under fatigue, core and midline stability and aerobic capacity. The structure alternates between rowing sprints and increasingly demanding handstand variations, challenging athletes to manage localized fatigue while maintaining intensity.  The aggressive time cap encourages urgency to go sub 8 minutes.

The Workout:

In teams of two, complete:

For Time (8 Minute Cap)

30/25 Calorie Row

15 x Strict Handstand Push Ups

20/15 Calorie Row

15 x Wall Walks

20/15 Calorie Row

15 x Kipping Handstand Push Ups

30/25 Calorie Row

Intermediate/Masters 35-44

In teams of two, complete:

For Time (8 Minute Cap)

25/20 Calorie Row

15 x Strict Handstand Push Ups with Abmat

15/10 Calorie Row

15 x Wall Walks

15/10 Calorie Row

15 x Kipping Handstand Push Ups with Abmat

25/20 Calorie Row

Scaled/Masters 45+

In teams of two, complete:

For Time (8 Minute Cap)

20/15 Calorie Row

15 x Push Ups

15/10 Calorie Row

10 x Wall Walks

15/10 Calorie Row

15 x Push Ups

20/15 Calorie Row

At the 9 minute mark teams will have 5 mins to complete Part B as a team:

RX:

40/35 Row

30 SHSPU

20 Wall Walks

INT/Masters 35-44:

35/30 Row

30 HSPU (Any way)

20 Wall Walks

SC/Masters 45+

30/20 Row

20 Push Ups

15 Wall Walks to line

Workout Description

On the command 3, 2, 1 go, athlete A commences the calorie row.  Athlete A and B can change at any time to complete the required rep scheme.  At the completion of the first calorie row, both athletes then complete 15 handstand push ups before moving back to the rower for the second calorie row.  Athletes will continue in this fashion, sharing reps as desired until all reps are completed and they both run across the finish line.

Part B: On the command 3, 2, 1 go, athlete A commences the calorie row. Athlete A and B can change at any time to complete the required rep scheme. At the completion of the required calories, both athletes then complete 30 strict handstand push ups (either kipping or strict for Int/Masters 35-44, 20 Push ups for Scaled/Masters 45+) before commencing the required amount of Wall Walks and then running to the finish line.

Workout Variations:

Less Row Calories per division.

Abmat for HSPU Intermediate

HSPU replaced with pushups for Scaled/Masters 45+

Less Wall walks for Scaled/Masters 45+

Movement Standards: 

Athlete A begins seated on rower. Athletes can split reps however they like for all movements. Calories must have been completed before athletes move from rower ie the resting athlete must stay inside rowing box until all calories completed.
HSPU must be completed with fingers touching the taped line on the floor. The HSPU require the athletes head to make contact with the ground before reaching full extension to end the rep (no kipping allowed for strict, no strict allowed for kipping).
The wall walks require athlete to begin lying on the ground with chest touching, and hands in line with shoulders. Feet must make contact with the wall before hands can move. The athlete must walk hands back towards the wall and fingers must touch the designated line before descending in the same fashion. Feet must be the last thing to reach the ground. The rep is credited when athlete is lying with chest on the
ground, and hands in line with shoulders.
For Scaled and Maters 45+ a line will be drawn 900mm from wall and athletes fingers must touch this line before descending.
Push Ups – will begin with athlete lying on the ground, chest touching. At the bottom of each Rep the athlete’s chest must touch the ground. The rep is credited when athlete clearly reaches full extension.

Please Note: Both athletes must move to designated box for required movement even if they have agreed that one athlete will complete the full movement. One teammate IS NOT allowed to remain seated on the rower while teammate completes other movements

SCORING

Total time to complete the workout or total reps completed at time cap.