WCN WORKOUTS
INDIVIDUAL EVENT 1 - SALTY ENGINE
Released: 9 September 2025
ABLE-BODIED STANDARDS
ÉLITE
AMRAP 20'
400 meters row
300 meters ski erg
20 box jump over 60/50cm
TEEN 16-18
AMRAP 20'
400 meters row
300 meters ski erg
20 box jump over 60/50cm
TEEN 13-15
AMRAP 20'
400 meters row
300 meters ski erg
20 box jump over 60/50cm
ADAPTIVE STANDARDS
UPPER – 2 points of contact
AMRAP 15'
400 meters row
300 meters ski erg
20 box jump over 60/50cm
UPPER – 1 point of contact
AMRAP 15'
400 meters row
300 meters ski erg
20 box jump over 60/50cm
LOWER – 2 points of contact
AMRAP 15'
400 meters row
300 meters ski erg
20 box get over 60/50cm
LOWER – 1 point of contact
AMRAP 15'
400 meters row
300 meters ski erg
20 box get over 60/50cm
INTELLECTUAL I
AMRAP 15'
400 meters row
300 meters ski erg
20 box get over 60/50cm
DOWN SYNDROME
AMRAP 15'
400 meters row
300 meters ski erg
20 box get over 60/50cm
NEURO MINOR
AMRAP 15'
400 meters row
300 meters ski erg
20 box get over 60/50cm
NEURO MODERATE
AMRAP 15'
400 meters row
300 meters ski erg
20 box get over 60/50cm
NEURO MAJOR
AMRAP 15'
300 meters row
200 meters ski erg
10 box get over 60/50cm
SEATED 2
AMRAP 15'
300 meters row
200 meters ski erg
10 box U-turn
SEATED 1 LOW
AMRAP 15'
300 meters row
200 meters ski erg
10 box U-turn
SEATED 1 HIGH
AMRAP 15'
250 meters row
150 meters ski erg
10 box U-turn
SEATED QUAD
AMRAP 15'
150 meters row
100 meters ski erg
10 box U-turn
VISUAL IMPAIRMENT
AMRAP 15'
400 meters row
300 meters ski erg
20 box step up