The Island Games | Malta Edition

TOP 30 TEAMS ONLY

All 4 athletes start laid flat on the start line

3 athletes complete:

5 Shuttle Runs (out and back)

1 Burpee Broad Jump (out and back)

WHILE:

1 athlete holds a 70/40kg D-ball in a bear hug.

(D-ball must be lifted before movement starts. If dropped, athletes must return to their last turn point and wait until the ball is held again.)

1 male + 1 female pair perform:

4 Synchro D-Ball Cleans (70/40kg)

1 D-Ball Carry (out and back – both athletes)

4 Synchro D-Ball Cleans

The above sequence is repeated four more times, but each round decreases in reps for the synchro cleans:

Round 2: 3 Cleans ➝ Carry ➝ 3 Cleans

Round 3: 2 Cleans ➝ Carry ➝ 2 Cleans

Round 4: 1 Clean ➝ Carry ➝ 1 Clean

Round 5: Final shuttle & burpee round – no D-Ball work

12 min Time Cap

Each athlete will have 4 opportunities to lift.

On rotation, each athlete has a 45-second window to perform:

1RM Clean & Jerk

If the lift is completed within the window, weight can be increased.

SCORE = Total combined weight of each athlete's heaviest lift.

RULES:

• Each athlete has a 45-second window to attempt their 1-rep max clean & jerk.
• Athlete can attempt as many times as they wish within that period.
• If the lift is successfully completed within the window, the athlete may increase the weight for their next attempt and attempt it within the timeframe.
• Athletes must declare their weight before the lift and may not decrease after a failed attempt.
• 1 athlete lifts at a time.
• If the barbell is off the floor before the 45-second window ends, the lift will count.
• Lifting order: Female → Male → Female → Male (must be followed throughout).
• Once the weight is increased, it cannot be decreased.

20 min Time Cap

In pairs:

Pair 1: 80 Calorie Row

• Whilst - 

Pair 2: 800m Weighted Run

Then: 

Athletes swap:

Pair 2: 80 Calorie Row

• Whilst -

Pair 1: 800m Weighted Run

Repeat the above unweighted.

SCORE = TIME

RULES:

• All four athletes start at their rowing station (holding area).
• On Go, one athlete begins rowing, switching with a partner, while the other two athletes complete an 800m run carrying a weighted ball.
• Once the runners return, they swap with the rowers, and the process repeats.
• After completing two rounds with the weighted ball, the team proceeds to the next two rounds, where the run is without the weighted ball.
• The workout ends when the rower reaches 320 total calories and all athletes return to their holding area.
• Any pair can work together.

10 min Time Cap

Part 1 

1 Athlete on the C2 Bike

Whilst:

Part 2 - For Time

In pairs:

20 Worm Thrusters

30 Synchro Pull Ups

40 Worm Deadlifts

30 Synchro Pull Ups

20 Worm Thrusters

SCORE 1 = DISTANCE

*This workout has two scores please also see Sink or Sync - Part 2 workout.

RULES:

• All athletes start in their holding area.
• On Go, one athlete begins biking for max distance, while any 2 athletes begin the work on the worm. The fourth athlete rests. 
• Athletes rotate through bike, worm and rest.
• Once Part 2 is completed, all athletes rotate freely, taking turns on the bike to increase the total distance until the 10-minute AMRAP ends. 

10 min Time Cap

Part 1 

1 Athlete on the C2 Bike

Whilst:

Part 2 - For Time

In pairs:

20 Worm Thrusters

30 Synchro Pull Ups

40 Worm Deadlifts

30 Synchro Pull Ups

20 Worm Thrusters

SCORE 2 = TIME

*This workout has two scores please also see Sink or Sync - Part 1 workout.

RULES:

• All athletes start in their holding area.
• On Go, one athlete begins biking for max distance, while any 2 athletes begin the work on the worm. The fourth athlete rests. 
• Athletes rotate through bike, worm and rest.
• Once Part 2 is completed, all athletes rotate freely, taking turns on the bike to increase the total distance until the 10-minute AMRAP ends.

10 min time cap

In pairs starting with left arm:

6X Synchro single arm DB Devils Press

9X Synchro single arm DB Thrusters 

12X Synchro single arm DB Overhead Lunges

(1 x 15/22.5kg)

Repeat the above on the right arm.

Whilst 2 athletes are completing the dumbbell work, the other 2 athletes complete distance on the SUP.

Once all 4 athletes have completed and returned, they go back out to complete another round.

SCORE = TIME

RULES:

• All 4 Athletes start in the holding area in their designated lane (all 4 have to be wearing a life vest).
• On GO - 2 Athletes run to their dumbbells and perform;
• 6 Synchro Single Arm Devil’s Press - Left Arm
• 9 Synchro Single Arm DB Thrusters - Left Arm
• 12 Synchro Overhead Reverse Lunges - Left Arm
• Repeat on the right hand side 
• Once completed wait in the holding area 
• The other 2 athletes go out on their SUP, paddle to and round their buoy and back. 
• Once both pairs complete their round, they all wait in the holding area. 
• Once all 4 athletes are back in the holding area, the team must complete another round. Any athlete can perform any portion.
• If need to swap dumbbell weights, can only do so once all reps from one movement are complete.
• Life vests compulsory for all 4 athletes, regardless of entering the water or not.

9 Min Time Cap

In M/F Pairs:

4 Minute AMRAP

Buy-in: 2 Rope Climbs

Remaining Time AMRAP:

15 Synchro Line-Facing Burpees

15 Synchro DB Hang Clean & Jerks

(1 x 15/22.5kg)

• 1 minute rest

Other M/F Pair:

4 Minute AMRAP

Buy-in: 2 Rope Climbs

Remaining Time AMRAP:

15 Synchro TTB

30 Partner Wall Balls

(1 x 9kg)

SCORE = TOTAL REPS

RULES:

• Any two M/F athletes to complete Part A within a 4 - minute window.
• The buy-in consists of 2 rope climbs, performed by either athlete - both athletes need to run to the rope.
• Once the buy-in is completed, athletes perform as many rounds of Synchro Line-Facing Burpees and Synchro Alternating DB Hang Clean & Jerks as possible. 
• After 1 minute rest, the next two athletes begin Part B following the same format. 
• Their buy-in is 2 rope climbs, followed by an AMRAP of Synchro Toes-to-Bar and Partner Wall Balls.