Day 1: Thursday, January 24

Individual Event 1

Female Heat 1 and 2: 9:00 AM AEST (Wednesday, 3:00 PM PT/6:00 PM ET)

Female Heat 3 and 4: 9:50 AM AEST (Wednesday, 3:50 PM PT/6:50 PM ET)

Male Heat 1 and 2: 10:40 AM AEST (Wednesday, 4:40 PM PT/7:40 PM ET)

Male Heat 3 and 4: 11:30 AM AEST (Wednesday, 5:30 PM PT/8:40 PM ET)

Team Event 1 and 2

Heat 1: 12:30 PM AEST (Wednesday, 6:30 PM PT/9:30 PM ET)

Heat 2: 1:25 PM AEST (Wednesday, 7:25 PM PT/10:25 PM ET)

Day 2: Friday, January 25

Team Event 3

For time: relay

1000m row

25 pistols

15 hang clean @ 100/65

**each member of the four-person team must complete the workout, time is last team member over the finish line

Heat 1: 9:00 AM AEST (Thursday, 3:00 PM PT/6:00 PM ET)

Heat 2: 9:20 AM AEST (Thursday, 3:20 PM PT/6:20 PM ET)

Individual Event 2

12 double KB Snatch @ 28kg/20kg

100 double unders (regular rope)

12 double KB snatch

80 double unders (Zuess rope)

12 double KB snatch

60 double unders (drag rope)

Female Heat 1: 10:45 AM AEST (Thursday, 4:45 PM PT/7:45 PM ET)

Female Heat 2: 11:00 AM AEST (Thursday, 5:00 PM PT/8:00 PM ET)

Female Heat 3: 11:15 AM AEST (Thursday, 5:15 PM PT/8:15 PM ET)

Female Heat 4: 11:30 AM AEST (Thursday, 5:30 PM PT/8:30 PM ET)

Male Heat 1: 11:45 AM AEST (Thursday, 5:45 PM PT/8:45 PM ET)

Male Heat 2: 12:00 PM AEST (Thursday, 6:00 PM PT/9:00 PM ET)

Male Heat 3: 12:15 PM AEST (Thursday, 6:15 PM PT/9:15 PM ET)

Male Heat 4: 12:30 PM AEST (Thursday, 6:30 PM PT/9:30 PM ET)

Individual Event 3

20 ring muscle ups

30 DB box steps overs (1 DB) @ 45kg/32.5kg

40 single arm S2OH @ 45/32.5

Min work requirement: 1 S2OH

Female Heat 1: 12:45 PM AEST (Thursday, 6:45 PM PT/9:45 PM ET)

Female Heat 2: 1:05 PM AEST (Thursday, 7:05 PM PT/10:05 PM ET)

Female Heat 3: 1:25 PM AEST (Thursday, 7:25 PM PT/10:25 PM ET)

Female Heat 4: 1:45 PM AEST (Thursday, 7:45 PM PT/10:45 PM ET)

Male Heat 1: 2:05 PM AEST (Thursday, 8:05 PM PT/11:05 PM ET)

Male Heat 2: 2:25 PM AEST (Thursday, 8:25 PM PT/11:25 PM ET)

Male Heat 3: 2:45 PM AEST (Thursday, 8:45 PM PT/11:45 PM ET)

Male Heat 4: 3:00 PM AEST (Thursday, 9:00 PM PT/Friday, 12:00 AM ET)

Individual Events 4 and 5

Event 4: 1 mile Run (7 min time cap)

Event 5: Fran with a twist (5min time cap)

Female Heat 1: 3:20 PM AEST (Thursday, 9:20 PM PT/Friday, 12:20 AM ET)

Female Heat 2: 3:35 PM AEST (Thursday, 9:35 PM PT/Friday, 12:35 AM ET)

Female Heat 3: 3:50 PM AEST (Thursday, 9:50 PM PT/Friday, 12:50 AM ET)

Female Heat 4: 4:05 PM AEST (Thursday, 10:05 PM PT/Friday, 1:05 AM ET)

Male Heat 1: 4:20 PM AEST (Thursday, 10:20 PM PT/Friday, 1:20 AM ET)

Male Heat 2: 4:35 PM AEST (Thursday, 10:35 PM PT/Friday, 1:35 AM ET)

Male Heat 3: 4:50 PM AEST (Thursday, 10:50 PM PT/Friday, 1:50 AM ET)

Male Heat 4: 5:05 PM AEST (Thursday, 11:05 PM PT/Friday, 2:05 AM ET)

Day 3: Saturday, January 26

Team Event 4

For time: relay

800m Run

100 Double Unders (Zues rope)

20m OH Lunge (25/20 plate)

800m Run

**team members perform as individuals, time is last member over the finish line

Heat 1: 9:00 AM AEST (Friday, 3:00 PM PT/6:00 PM ET)

Heat 2: 9:25 AM AEST (Friday, 3:25 PM PT/6:25 PM ET)

Team Event 5

For time:

75 Back squats 50kg

50 Pull-ups

25 Shoulder-to-overhead 50kg

75 Front squats 50kg

50 Pull-ups

25 Shoulder-to-overhead 50kg

75 Overhead squats 50kg

50 Pull-ups

25 Shoulder-to-overhead 50kg

75 Back squats 50kg

50 Pull-ups

25 Shoulder-to-overhead 50kg

75 Front squats 50kg

50 Pull-ups

25 Shoulder-to-overhead 50kg

75 Overhead squats 50kg

50 Pull-ups

25 Shoulder to overhead 50kg

*repeat of 2012 regional workout with small changes

**the bar must not touch the ground at any stage until the last overhead rep has been completed. team members can interchange positions at anytime

***If the bar touches the ground, there will be a 1:00 penalty.

Heat 1: 9:50 AM AEST (Thursday, 3:50 PM PT/7:50 PM ET)

Heat 2: 10:20 AM AEST (Thursday, 4:50 PM PT/7:50 PM ET)

Individual Event 6

50 wall-balls @ 9/6 10 ft

Then 4 RFT

14 bar facing burpees

7 overhead squats @ 70kg/50kg

Female Heat 1: 10:50 AM AEST (Friday, 4:50 PM PT/7:50 PM ET)

Female Heat 2: 11:10 AM AEST (Friday, 5:10 PM PT/8:10 PM ET)

Female Heat 3: 11:30 AM AEST (Friday, 5:30 PM PT/8:30 PM ET)

Female Heat 4: 11:50 AM AEST (Friday, 5:50 PM PT/8:50 PM ET)

Male Heat 1: 12:10 PM AEST (Friday, 6:10 PM PT/8:10 PM ET)

Male Heat 2: 12:30 PM AEST (Friday, 6:30 PM PT/8:30 PM ET)

Male Heat 3: 12:50 PM AEST (Friday, 6:50 PM PT/8:50 PM ET)

Male Heat 4: 1:10 PM AEST (Friday, 7:10 PM PT/9:10 PM ET)

Individual Event 7

2 Rounds; 1 min rest between rounds

Ski Erg 500m

Row 750m

Bike Erg 1500m

9 minute mark compulsory 1 minute rest

Bike Erg 1000m

Row 650m

Ski Erg 500m

Female Heats 1 and 2: 1:30 PM AEST (Friday, 7:30 PM PT/9:30 PM ET)

Female Heats 3 and 4: 1:55 PM AEST (Friday, 7:55 PM PT/9:55 PM ET)

Male Heats 1 and 2: 2:20 PM AEST (Friday, 8:20 PM PT/10:20 PM ET)

Male Heats 2 and 3: 2:45 PM AEST (Friday, 8:45 PM PT/10:45 PM ET)

Individual Event 8

For Time:

16 Strict Ring Dips

10m Overhead [email protected]/20kg

14 Strict Ring Dips

20m Overhead [email protected]/20kg

12 Strict Ring Dips

30m Overhead [email protected]/20kg

10 Strict Ring Dips

40m Overhead [email protected]/20kg

Female Heat 1: 4:10 PM AEST (Friday, 10:10 PM PT/Saturday, 0:10 AM ET)

Female Heat 2: 4:20 PM AEST (Friday, 10:20 PM PT/Saturday, 0:20 AM ET)

Female Heat 3: 4:30 PM AEST (Friday, 10:30 PM PT/Saturday, 0:30 AM ET)

Female Heat 4: 4:40 PM AEST (Friday, 10:40 PM PT/Saturday, 0:40 AM ET)

Male Heat 1: 4:50 PM AEST (Friday, 10:50 PM PT/Saturday, 0:50 AM ET)

Male Heat 2: 5:00 PM AEST (Friday, 11:00 PM PT/Saturday, 1:00 AM ET)

Male Heat 3: 5:10 PM AEST (Friday, 11:10 PM PT/Saturday, 1:10 AM ET)

Male Heat 4: 5:20 PM AEST (Friday, 11:20 PM PT/Saturday, 1:20 AM ET)

Day 4: Sunday, January 27

Individual Event 9

Workout Details TBD

Female Heat 1: 10:25 AM AEST (Saturday, 4:25 PM PT/7:25 PM ET)

Female Heat 2: 10:35 AM AEST (Saturday, 4:35 PM PT/7:35 PM ET)

Female Heat 3: 10:45 AM AEST (Saturday, 4:45 PM PT/7:45 PM ET)

Female Heat 4: 10:55 AM AEST (Saturday, 4:55 PM PT/7:55 PM ET)

Male Heat 1: 11:05 AM AEST (Saturday, 5:05 PM PT/8:05 PM ET)

Male Heat 2: 11:15 AM AEST (Saturday, 5:15 PM PT/8:15 PM ET)

Male Heat 3: 11:25 AM AEST (Saturday, 5:25 PM PT/8:25 PM ET)

Male Heat 4: 11:35 AM AEST (Saturday, 5:35 PM PT/8:35 PM ET)

Individual Event 10

Workout Details TBD

Female Heat 1: 11:50 AM AEST (Saturday, 5:50 PM PT/8:50 PM ET)

Female Heat 2: 12:05 PM AEST (Saturday, 6:05 PM PT/9:05 PM ET)

Female Heat 3: 12:20 PM AEST (Saturday, 6:20 PM PT/9:20 PM ET)

Female Heat 4: 12:35 PM AEST (Saturday, 6:35 PM PT/9:35 PM ET)

Male Heat 1: 12:50 PM AEST (Saturday, 6:50 PM PT/9:50 PM ET)

Male Heat 2: 1:05 PM AEST (Saturday, 7:05 PM PT/10:05 PM ET)

Male Heat 3: 1:20 PM AEST (Saturday, 7:20 PM PT/10:20 PM ET)

Male Heat 4: 1:35 PM AEST (Saturday, 7:35 PM PT/10:35 PM ET)

Individual Event 11

Workout Details TBD

Female Heat 1: 1:50 PM AEST (Saturday, 7:50 PM PT/10:50 PM ET)

Female Heat 2: 2:05 PM AEST (Saturday, 8:05 PM PT/11:05 PM ET)

Female Heat 3: 2:20 PM AEST (Saturday, 8:20 PM PT/11:20 PM ET)

Male Heat 1: 2:35 PM AEST (Saturday, 8:35 PM PT/11:35 PM ET)

Male Heat 2: 2:50 PM AEST (Saturday, 8:50 PM PT/11:50 PM ET)

Male Heat 3: 3:05 PM AEST (Saturday, 9:05 PM PT/Sunday, 12:05 AM ET)

Female Heat 4: 3:20 PM AEST (Saturday, 9:20 PM PT/Sunday, 12:20 AM ET)

Male Heat 4: 3:35 PM AEST (Saturday, 9:35 PM PT/Sunday, 12:35 AM ET)