DUC23 WORKOUTS

ELITE INDIVIDUALS

WORKOUT DESCRIPTIONS

ELITE INDI E1 - GET TO THE POINT

For time: (25min CAP)

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

♂︎70kg
♀︎50kg

ELITE INDI E2 - ON YA BIKE

For time: (12min CAP)

27 Burpee Box Jump Overs

Then,

21-15-9-7-5 reps of:

C2 Bike Calories
Deadlifts

♂︎ 24” | 100kg
♀︎ 20” | 70kg

ELITE INDI E3 - FULL SEND

AMRAP in 5mins of:

40/ 30 Calorie SkiErg
6 Rope Climbs
Max Overhead Squats in the remaining time

♂︎100kg
♀︎ 70kg

ELITE INDI E4 - HARD YAKKA

For time: (15min CAP)

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

♂︎32kg
♀︎24kg

ELITE INDI E5 - CRIKEY

For load:

For load:

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

2:00 – 3:00
Rest

3:00 – 5:00
10/ 8 Ring Muscle-ups
2 Squat Cleans (for load)

5:00 – 6:00
Rest

6:00 – 9:00
10/ 8 Ring Muscle-ups
1 Squat Clean (for load)

ELITE INDI E6 - CATCH YA LATER

2 Rounds for time of: (16min CAP)

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

Kettlebell Weight:
♂︎ 32kg
♀︎24kg

Barbell Weight:
♂︎85kg
♀︎60kg

Deadball Weight:
♂︎70kg
♀︎50kg

ELITE INDI E7&8 - GRACE & DOUBLE GRACE

For time: (8min CAP)

60 Clean & Jerks*

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

♂︎60kg
♀︎42.5kg

ELITE TEAMS

WORKOUT DESCRIPTIONS

ELITE TEAMS E1 - GET TO THE POINT

For time: (25min CAP)

800m Deadball Carry
60 Deadball Cleans (swap every 10 reps)
800m Deadball Carry
60 Bar Muscle-ups (share the reps)

Deadball Carry Weight:
♂︎ 60kg |♀︎40kg
Deadball Clean Weight:
♂︎70kg |♀︎50kg

ELITE TEAMS E2 - ON YA BIKE

For time: (12min CAP)

90/ 66 Calorie C2 Bike + 105 Toes to Bar + Overhead KB Hold

Then,

15 Burpee Box Jump Overs each (clearing the entire box)
27 Deadlifts each

♂︎ 24” | 110kg | 24kg Kettlebells
♀︎20” | 75kg | 16kg Kettlebells

ELITE TEAMS E3 - FULL SEND

For time: (9min CAP)

30/ 20 Calorie SkiErg
6 Rope Climbs
9-7-5 Overhead Squats

♂︎ 90-100-110kg
♀︎ 65-70-75kg

ELITE TEAMS E4 - HARD YAKKA

For time: (17min CAP)

20m Handstand Walk each
20m Slalom Handstand Walk each
10 Synchro Single Arm Hang KB/ DB Snatches on each side
120m Carry*
10 Synchro Single Arm Hang KB/ DB Snatches on each side
120m Carry*
10 Synchro Single Arm Hang KB/ DB Snatches on each side
20m Handstand Walk each
20m Slalom Handstand Walk each

*Dual KB Farmers Carry, Single Arm DB Carry, Deadball Bear Hug Carry

♂︎ Kettlebell weight: 32kg | Dumbbell weight: 35kg | Deadball weight: 70kg
♀︎ Kettlebell weight: 24kg | Dumbbell weight: 25kg | Deadball weight: 50kg

ELITE TEAMS E5 - CRIKEY

For load:

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

3:00 – 4:00
Rest

4:00 – 7:00
10/ 8 Ring Muscle-ups
2 Squat Cleans (for load)

7:00 – 8:00
Rest

8:00 – 13:00
10/ 8 Ring Muscle-ups
1 Squat Clean (for load)

ELITE TEAMS E6 - CATCH YA LATER

2 Rounds for time of: (16min CAP)

30 Strict Wall-facing Handstand Push-ups*
15 Synchro Squats**
30 Strict Wall-facing Handstand Push-ups*
15 Synchro Squats
30 Strict Wall-facing Handstand Push-ups*
15 Synchro Squats

*One team member must perform a Ring Support Hold for the reps to count.
**Athletes must change implement for each set of 15 Synchro Squats.

Kettlebell Weight: ♂︎ 32kg ♀︎ 24kg
Barbell Weight: ♂︎ 85kg ♀︎ 60kg
Deadball Weight: ♂︎ 70kg ♀︎ 50kg

ELITE TEAMS E7 - TRIPLE GRACE

For time: (10min CAP)

90 Clean & Jerks*

*Each team member will complete 30 reps for time.

♂︎ 65kg ♀︎ 45kg

MASTERS

WORKOUT DESCRIPTIONS

MASTERS E1 - GET TO THE POINT

For time: (25min CAP)

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

35-40
♂︎ 60kg ♀︎ 40kg

41-47
20 CTB then 15 BMU | Tiebreak time included |♂︎ 60kg ♀︎ 40kg

48-54
20 CTB then 15 BMU | Tiebreak time included |♂︎ 50kg ♀︎ 30kg

55+
Zero BMU & 20 CTB |♂︎ 50kg ♀︎ 30kg

MASTERS E2 - ON YA BIKE

For time: (12min CAP)

27 Burpee Box Jump Overs*

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

35-47
♂︎ 24” | 100kg ♀︎ 20” | 70kg

48-54
♂︎ 24” | 90kg ♀︎ 20” | 60kg

55+
*21 Burpee Box Jump Overs ♂︎ 24” | 80kg ♀︎ 20” | 52.5kg

MASTERS E3 - FULL SEND

For load:

0:00 – 2:00
15/ 10 Calorie SkiErg
2 Rope Climbs*
3 Squat Cleans (for load)

2:00 – 4:00
Rest

4:00 – 6:00
15/ 10 Calorie SkiErg
2 Rope Climbs*
2 Squat Cleans (for load)

6:00 – 8:00
Rest

8:00 – 10:00
15/ 10 Calorie SkiErg
2 Rope Climbs*
1 Squat Clean (for load)

55+
*1 Rope Climb

MASTERS E4 - HARD YAKKA

For time: (15min CAP)

40m Handstand Walk
10 Single Arm Kettlebell Snatches on each side
120m Dual Kettlebell Farmers Carry
10 Single Arm Kettlebell Snatches on each side
120m Dual Kettlebell Farmers Carry
10 Single Arm Kettlebell Snatches on each side
20m Handstand Walk
20m Slalom Handstand Walk*

35-40
♂︎ 32kg ♀︎ 24kg

41-47
*No Slalom (40m HSW) ♂︎ 24kg ♀︎ 16kg

48-54
20m HSW at the end ♂︎ 24kg ♀︎ 16kg

55+
20m HSW at the end ♂︎ 16kg ♀︎ 12kg

MASTERS E5 - CATCH YA LATER

2 Rounds for time of: (16min CAP)

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

35-40
*As written | Kettlebell Weight: ♂︎ 32kg ♀︎ 24kg | Barbell Weight: ♂︎ 85kg ♀︎ 60kg | Deadball Weight: ♂︎ 70kg ♀︎ 50kg

41-47
*Regular Strict HSPU | Kettlebell Weight: ♂︎ 32kg ♀︎ 24kg | Barbell Weight: ♂︎ 80kg ♀︎ 55kg | Deadball Weight: ♂︎ 60kg ♀︎ 40kg

48-54
*Regular Strict HSPU | Kettlebell Weight: ♂︎ 24kg ♀︎ 16kg | Barbell Weight: ♂︎ 75kg ♀︎ 50kg | Deadball Weight: ♂︎ 60kg ♀︎ 40kg

55+
*Abmat Strict HSPU | Kettlebell Weight: ♂︎ 16kg ♀︎ 12kg | Barbell Weight: ♂︎ 65kg ♀︎ 40kg | Deadball Weight: ♂︎ 50kg ♀︎ 30kg

MASTERS E6&7 - GRACE & DOUBLE GRACE

For time: (9min CAP)

60 Clean & Jerks*

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

35-47
♂︎ 60kg ♀︎ 42.5kg

48-54
♂︎ 50kg ♀︎ 35kg

55+
♂︎ 45kg ♀︎ 30kg

FUTURES

WORKOUT DESCRIPTIONS

FUTURES E1 - GET TO THE POINT

For time: (25min CAP)

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

♂︎60kg
♀︎40kg

FUTURES E2 - ON YA BIKE

For time: (12min CAP)

27 Burpee Box Jump Overs

Then,

21-15-9-7-5 reps of:

C2 Bike Calories
Deadlifts

♂︎ 24” | 100kg
♀︎ 20” | 70kg

FUTURES E3 - FULL SEND

For load:

0:00 – 2:00
15/ 10 Calorie SkiErg
2 Rope Climbs
3 Squat Cleans (for load)

2:00 – 4:00
Rest

4:00 – 6:00
15/ 10 Calorie SkiErg
2 Rope Climbs
2 Squat Cleans (for load)

6:00 – 8:00
Rest

8:00 – 10:00
15/ 10 Calorie SkiErg
2 Rope Climbs
1 Squat Clean (for load)

FUTURES E4 - HARD YAKKA

For time: (15min CAP)

♂︎32kg
♀︎24kg

FUTURES E5 - CATCH YA LATER

2 Rounds for time of: (16min CAP)

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

Kettlebell Weight:
♂︎ 32kg
♀︎24kg

Barbell Weight:
♂︎85kg
♀︎60kg

Deadball Weight:
♂︎70kg
♀︎50kg

FUTURES E6&7 - GRACE & DOUBLE GRACE

For time: (8min CAP)

60 Clean & Jerks*

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

♂︎60kg
♀︎42.5kg

INTERMEDIATE TEAMS

WORKOUT DESCRIPTIONS

INTERMEDIATE TEAMS E1 - GET TO THE POINT

For time: (25min CAP)

800m Deadball Carry
60 Deadball Cleans (swap every 10 reps)
800m Deadball Carry
60 Pull-ups (share the reps)

Deadball Carry Weight: ♂︎ 60kg |♀︎ 40kg
Deadball Clean Weight: ♂︎ 50kg |♀︎ 30kg

INTERMEDIATE TEAMS E2 - ON YA BIKE

AMRAP in 12mins of:

60/ 45 Calorie C2 Bike + Overhead KB Hold
60/ 45 Toes to Bar + Overhead KB Hold
30 Burpee Box Jump Overs
30 Deadlifts

♂︎ 24” | 85kg | 16kg Kettlebells ♀︎ 20” | 52.5kg | 12kg Kettlebells

INTERMEDIATE TEAMS E3 - FULL SEND

For load: (9min CAP)

45/ 30 Calorie SkiErg
9 Rope Climbs
1 Rep Max Squat Clean in the remaining time

- Share the Calories and Rope Climbs as you like.

INTERMEDIATE TEAMS E4 - HARD YAKKA

For time: (15min CAP)

80m Bear Crawl
10 Synchro Single Arm Hang KB/ DB Snatches on each side
120m Carry*
10 Synchro Single Arm Hang KB/ DB Snatches on each side
120m Carry*
10 Synchro Single Arm Hang KB/ DB Snatches on each side
80m Bear Crawl

*Dual KB Farmers Carry, Single Arm DB Carry, Deadball Bear Hug Carry

Kettlebell weight:♂︎24kg | ♀︎16kg
Dumbbell weight:♂︎25kg | ♀︎ 15kg
Deadball weight: ♂︎50kg | ♀︎30kg

INTERMEIDATE TEAMS E5 - CATCH YA LATER

2 Rounds for time of: (16min CAP)

9 Wall Walks
15 Synchro Squats*
9 Wall Walks
15 Synchro Squats*
9 Wall Walks
15 Synchro Squats*

*Athletes must change implement for each set of 15 Synchro Squats.

Kettlebell Weight:
♂︎24kg
♀︎16kg

Barbell Weight:
♂︎65kg
♀︎40kg

Deadball Weight:
♂︎50kg
♀︎30kg

INTERMEDIATE TEAMS E6 - TRIPLE GRACE

For time: (10min CAP)

90 Clean & Jerks*

*Each team member will complete 30 reps for time.

♂︎50kg |♀︎35kg

ADAPTIVE

WORKOUT DESCRIPTIONS

ADAPTIVE E1 - GET TO THE POINT

For time: (25min CAP)

25 Deadball Cleans
1km Dumbbell Carry
50 Chest to Bar Pull-ups* *CTB/ Pull-up or Banded Pull-up

Deadball Weight:♂︎ 50kg | ♀︎ 30kg
Dumbbell Weight: ♂︎ 25kg |♀︎ 15kg

ADAPTIVE E2 - ON YA BIKE

For time: (12min CAP)

27 Burpee Box Get Overs

Then,

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

♂︎ 24” | 80kg
♀︎ 20” | 52.5kg

ADAPTIVE E3 - FULL SEND

For load:

0:00 – 2:00
15/ 10 Calorie SkiErg
1 Rope Climb
3 Cleans (for load)

2:00 – 4:00
Rest

4:00 – 6:00
15/ 10 Calorie SkiErg
1 Rope Climb
2 Cleans (for load)

6:00 – 8:00
Rest

8:00 – 10:00
15/ 10 Calorie SkiErg
1 Rope Climb
1 Clean (for load)

ADAPTIVE E4 - HARD YAKKA

For time: (15min CAP)

20m Handstand Walk/ 60m Single Arm Overhead KB Carry
10 Single Arm Kettlebell Snatches on each side*
120m Dual Kettlebell Farmers Carry
10 Single Arm Kettlebell Snatches on each side*
120m Dual Kettlebell Farmers Carry
10 Single Arm Kettlebell Snatches on each side*
20m Handstand Walk/ 60m Single Arm Overhead KB Carry

*Upper Extremity Athletes complete 20 reps on the same arm.
♂︎ 16kg |♀︎ 12kg

ADAPTIVE E5&6 - GRACE & DOUBLE GRACE

For time: (9min CAP)

60 Clean & Jerks*

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

♂︎ 50kg | ♀︎ 35kg

DUC BLUE PRINT

Ensure you have read and understand the rule for the DUC including video submission guidelines, scoring, penalties and division requirements.

DUC Blue Print

DUC23 WORKOUTS

ELITE INDIVIDUALS

ELITE INDI E1 - GET TO THE POINT

ELITE INDI E2 - ON YA BIKE

ELITE INDI E3 - FULL SEND

ELITE INDI E4 - HARD YAKKA

ELITE INDI E5 - CRIKEY

ELITE INDI E6 - CATCH YA LATER

ELITE INDI E7&8 - GRACE & DOUBLE GRACE

ELITE TEAMS

ELITE TEAMS E1 - GET TO THE POINT

ELITE TEAMS E2 - ON YA BIKE

ELITE TEAMS E3 - FULL SEND

ELITE TEAMS E4 - HARD YAKKA

ELITE TEAMS E5 - CRIKEY

ELITE TEAMS E6 - CATCH YA LATER

ELITE TEAMS E7 - TRIPLE GRACE

MASTERS

MASTERS E1 - GET TO THE POINT

MASTERS E2 - ON YA BIKE

MASTERS E3 - FULL SEND

MASTERS E4 - HARD YAKKA

MASTERS E5 - CATCH YA LATER

MASTERS E6&7 - GRACE & DOUBLE GRACE

FUTURES

FUTURES E1 - GET TO THE POINT

FUTURES E2 - ON YA BIKE

FUTURES E3 - FULL SEND

FUTURES E4 - HARD YAKKA

FUTURES E5 - CATCH YA LATER

FUTURES E6&7 - GRACE & DOUBLE GRACE

INTERMEDIATE TEAMS

INTERMEDIATE TEAMS E1 - GET TO THE POINT

INTERMEDIATE TEAMS E2 - ON YA BIKE

INTERMEDIATE TEAMS E3 - FULL SEND

INTERMEDIATE TEAMS E4 - HARD YAKKA

INTERMEIDATE TEAMS E5 - CATCH YA LATER

INTERMEDIATE TEAMS E6 - TRIPLE GRACE

ADAPTIVE

ADAPTIVE E1 - GET TO THE POINT

ADAPTIVE E2 - ON YA BIKE

ADAPTIVE E3 - FULL SEND

ADAPTIVE E4 - HARD YAKKA

ADAPTIVE E5&6 - GRACE & DOUBLE GRACE

DUC BLUE PRINT

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