5 minute Warm-up:
Phase 1 – Max Reps Keg Ground to Overhead (60kg) in 60 seconds [Wearing a 10kg Vest]
Protocol: Gripping the keg at the handles, move the keg from the ground to overhead with arms fully extended. Keg must touch the ground in between reps.
At the end of 60 seconds you must rest for 2 minutes before beginning Phase 2.
Phase 2 – Max Cadence Pull-ups (4 second) [Wearing a 10kg Vest]
Protocol: Using an over-grasp grip conduct as many reps as possible. You must stick to the required cadence by being at the up or down position prior to/on the beep.
At the end of your reps, rest for 5 minutes while adding 10kg to your vest. Begin Phase 3.
Phase 3 – Sandbag Carry (80kg) and Reverse Sled Drag (140kg) [Wearing a 20kg Vest]
Protocol: You have 10 minutes to conduct as many rounds as possible of a 14m Sandbag Carry using any method you wish, followed by a 14m Reverse Sled Drag. You must turn around at 7m for the Sandbag Carry, you may drop the sandbag as many times as you like. The sandbag cannot touch the ground while you’re moving. You must stop the sled at 7m and drag it in the opposite direction. Sled is dragged on rubber tiles.
At the end of 10 minutes, rest for 5 minutes while adding 10kg to your vest. Begin Phase 4.
Phase 4 – 3.2km Run within 30 minutes [Wearing a 30kg Vest]
Protocol: Starting and finishing at the Farmers Carry implement, you must cover 3.2km within 30 minutes. Once at the finish line you automatically begin Phase 5.
If you fail to get to the finish line in under 30 minutes you receive a total test score of 0.0.
Phase 5 – Max Distance Farmers Carry (120kg) [Wearing a 30kg Vest]
Protocol: You have whatever time is left of 30 minutes from the start of the 3.2km Run to complete as many rounds as possible of a 7m Hex Bar Farmers Carry. You must put down the implement at each 7m mark.
Keg Clean and Press: 1 rep = 1 point
Cadence Pull-up: 1 rep = 1 point
Carry and Drag: 7m length = 1.0 points, plus 0.1 for each 1m. E.g. 1.0, 1.1, 1.2, 1.3, 1.4, 1.5, 1.6, 2.0
(Only the Reverse Drags count)
3.2km Run: Pass/Fail (Must be under 30 minutes)
Farmers Carry: 7m length = 1.0 points, plus 0.1 for each 1m. E.g. 1.0, 1.1, 1.2, 1.3, 1.4, 1.5, 1.6, 2.0
Total Score = Sum of Phase 1, 2, 3 and 5.
Phase 1 = 4 reps
Phase 2 = 9 reps
Phase 3 = 6.3 rounds
Phase 4 = 26:03
Phase 5 = 8.6 rounds
Total Score = 27.9