workout vidoes

The run is a 22 minute Time cap.
Commence the workout with a 4-kilometer run featuring a team of four members all holding onto a single rope.
Following the initial 1 kilometer, one team member will exit the run and transition to the assault bike, striving to cover as many meters as possible.
Meanwhile, the remaining trio of teammates will sustain their running pace.
Once the team reaches the 2-kilometer mark, the second member will join the assault bike rotation.
Rotation of the working team member on the bike is allowed; however, substitutions for runners are prohibited.
The last two athletes will jointly complete the third kilometer via running.
As the workout progresses, three teammates will be dedicated to the assault bike, while the fourth tackles the final kilometer.
Upon the final team member's arrival at the finish line, will be taken from the 4k and all four members will continue to gain as many meters as possible in remaining time. For every second under the 22 minute time cap, a bonus of 10 meters will be added to your score!!!!!
Score= 4k Run Time + Meters on the bike.
ALL TEAM MATES MUST BE HOLDING ROPE

Organise team into gender-based pairs: one pair comprising males and the other, females.

Pair 1 undertakes an 80m Farmers walk, with 10kg loaded onto each handle. 1 point awarded for every complete 20m.
Simultaneously, Pair 2 executes 16 SB cleans over the beam.
Upon completion of the 16 reps by a pair, a switch between pairs is initiated.
Subsequently, both pairs engage in a 40m Tyre carry. 1 points awarded for each 20m.
Evaluation of performance will be based on the tally of reps achieved over the beam, Farmers walk and tyre carry.
On Farmers walk and tyre carry all equipment must be carried over the line

Score= Reps

1 full round = 42 points

Male SB weight 50kg / Female SB weight 30kg

Form mixed-gender pairs, maintaining the same partnerships throughout the workout.
Pair 1 will execute a 40m bale push and conquer a rope climb individually within a two-minute timeframe. Subsequently, the other pair will proceed to accumulate as many reps as possible of Sandbag cleans to the shoulder in YGIG format.
Rotation between working pairs will transpire every 2 minutes.
The bale must remain within its designated lane and necessitates the collaborative effort of two individuals for the push.
For a Sandbag clean rep to be counted, the sandbag must be wholly placed onto the shoulder.
An alternative for the rope climb entails executing 3 reps of rope pull-ups.
Score= Reps of Sandbag Cleans
Male SB weight 50kg / Female SB weight 30kg

Mixed pairs are tasked with undertaking a 40m tyre drag, with the second pair following suit at the start of every round.
The tyre drag can be completed forward or backward and should cross the line and each designated marker.
Utilizing the remaining time within the 3-minute window, all four participants will collaboratively execute a sequence involving 12 tyre squats, 8 tyre presses, and 5 tyre clean and presses. The objective is to complete as many repetitions and rounds as possible.
A total of 4 rounds will be completed, each lasting 3 minutes.
In the ultimate 3-minute round, teams will aspire to achieve the highest number of repetitions in the form of burpee over bale.
Chest and hips must touch the floor on burpee.
legs must be passed 90 degree on squats.
Arms full locked out on press and clean and press.
Score= Total reps across workout