Max chest to bar pull ups in 1 minute. If you are unable to perform chest to bar pull ups you should enter zero.

A total of 360 points are available for this workout, with the top athlete receiving 360, 2nd 359, 3rd 358 etc

// Movement standards:

Chest to bar pull-up: Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest (below clavicle) must make contact with the bar.

Max bar muscle ups in 1 minute. If you are unable to perform bar muscle ups you should enter zero.

A total of 360 points are available for this workout, with the top athlete receiving 360, 2nd 359, 3rd 358 etc

// Movement standards:

Bar muscle up: In the muscle-up, you must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. The heels must not rise above the plane of the bar during the kip. At the top of the movement, the arms must be fully locked out while the athlete supports themselves above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar.

Max pull ups in 1 minute. If you are unable to perform pull ups you should perform jumping pull ups and when entering your score mark "NO" when asked if completed the workout RX'd.

Any athlete performing jumping pull ups will place lower for this workout than an athlete completing a single standard pull up

A total of 360 points are available for this workout, with the top athlete receiving 360, 2nd 359, 3rd 358 etc

// MOVEMENT STANDARDS:

Pull-up: This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar

Jumping pull-ups: The box/support should be setup so when the arms are fully extended stood on the box the tip of the fingers is no more than 10” above the bar. At the bottom of the movement the arms must be fully extended and the ear visible in front of the arms. At the top, the chin must break the horizontal plane of the bar.

Max toes to bar in 1 minute. If you are unable to perform toes to bar you should perform knee raises and when entering your score mark "NO" when asked if completed the workout RX'd.

Any athlete performing knee raises will place lower for this workout than an athlete completing a single standard toes to bar

A total of 360 points are available for this workout, with the top athlete receiving 360, 2nd 359, 3rd 358 etc

// MOVEMENT STANDARDS:

Toes to bar: In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands (but do not have to first make contact at the same moment). The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

Knee Raise: For a knee raise the athlete must go from a full hang to the knees being lifted so that the hip crease is below the plane of the knee. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

Max handstand push ups in 1 minute. If you are unable to perform handstand push ups you should perform hand release push ups and when entering your score mark "NO" when asked if completed the workout RX'd.

Any athlete performing hand release push up will place lower for this workout than an athlete completing a single handstand push up

A total of 360 points are available for this workout, with the top athlete receiving 360, 2nd 359, 3rd 358 etc

// Movement standards:

Handstand push-up: The setup for the HSPU is with an abmat between two 15kg bumper plates. The bumper plates must be in contact with the abmat. During the movement, the hands must remain totally on the bumper plates. Every repetition of the HSPU begins and ends at the top of a handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. At the bottom of the movement the head must make contact with the abmat. The feet do not need to remain in contact with the wall for the entire movement but must be in contact with the wall at completion of the rep. Kipping is allowed.

Hand release push-up: A straight body position must be maintained throughout the press-up. No snaking, sagging or pushing up from the knees is allowed. The elbows must be locked out at the top of the movement with the feet no wider than shoulder width. At the bottom of the movement, the chest (nipple line or above) must touch the floor, and the hands must be lifted completely off the ground.

Maximum weight in kg with which you can successfully complete 3 reps. E.g. if you complete 3 deadlift at 120kg then your score will be 120kg.

A total of 360 points are available for this workout, with the top athlete receiving 360, 2nd 359, 3rd 358 etc

// Movement standards:

Deadlift: This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

Maximum weight in kg with which you can successfully complete 3 reps. E.g. if you complete 3 hang snatch at 50kg then your score will be 50kg.

A total of 360 points are available for this workout, with the top athlete receiving 360, 2nd 359, 3rd 358 etc

// Movement standards:

Hang snatch: The hang position is anything below full extension without the barbell touching the ground. Above the knee/below the knee both acceptable. The hang snatch will be counted once the Athlete clearly shows control of the barbell overhead. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. Muscle, power and full snatch are all acceptable.

Enter the maximum weight in kg with which you can successfully complete 3 reps. E.g. if you complete 3 hang squat clean at 80kg then your score will be 80kg.

A total of 360 points are available for this workout, with the top athlete receiving 360, 2nd 359, 3rd 358 etc

// Movement standards:

Hang squat clean: The hang position is anything below full extension without the barbell touching the ground. Above the knee/below the knee both acceptable. The hang clean finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. At some point during the movement the hip crease must pass below the plane of the knee. This may be achieved via a hang squat clean, or via a hang power clean or hang muscle clean followed by a front squat.

Maximum weight in kg with which you can successfully complete 3 reps. E.g. if you complete 3 shoulder to overhead at 50kg then your score will be 50kg.

A total of 360 points are available for this workout, with the top athlete receiving 360, 2nd 359, 3rd 358 etc

// Movement standards:

Shoulder to overhead: Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Racks may be used.

This is a 3 round Fight Gone Bad.

Three rounds of 5 minutes continual work, with a 1 minute rest period between rounds.

Each round consists of 1 minute of 5 different exercises for maximum repetitions. There is no rest between exercies.

3 rounds, for maximum total reps:

1 min Wall Ball (Male: 9kg or 20lb to 10ft, Female: 6kg or 14lb to 9ft)

1 min Sumo Deadlift High Pull (Male: 35kg barbell, Female: 25kg barbell)

1 min Box Jump (All athletes 20”)

1 min Push Press (Male: 35kg barbell, Female: 25kg barbell)

1 min Calorie Row

1 min rest

Score:

Your score is the TOTAL repetitions across all three rounds

A breakdown is NOT required

Ensure your row is scored in CALORIES and not in metres

A total of 1440 points are available for this workout.

The top athlete in each workout receiving 1440 points, with the second 1436, the third 1432 etc.

// Movement standards:

Wall ball: In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The centre of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep.

Sumo deadlift high pull: Bumper plates should be used, the bumpers touching the ground at the bottom of the movement and the bar above the clavicle at the top.

Box jump: Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box. You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.

Push press: Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. At the top of the movement the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. The knees may bend before the press begins but may NOT rebend once the press has begun.

Row: any damper setting may be used 

ROWING / BURPEES / DOUBLE UNDERS

20 x Burpees over the rower

50 x Double Unders

Row 1000m

50 x Double Unders

20 x Burpees over the rower

Please see movement standards for details

If you are unable to perform double unders you may complete the workout with a set of 100 x Single Unders instead of each set of 50 x Double Unders. HOWEVER anyone who does not complete the workout as RX will place lower for this workout than anyone who completes at least one double under.

Score:

The total time taken to complete the workout. There is a 12 minute time cap.

If you do not complete the workout within the time cap you should enter the total number of repetitions complete.

Each metre of the row counts as 1 repetition

If performing single unders you will get 1 repetition credit for every 2 single unders performed

The total repetitions in the workout is therefore 1140 regardless.

If you peform the workout with single unders when entering your score mark "NO" when asked if completed the workout RX'd.

A total of 1440 points are available for this workout, with the top athlete receiving 1440 points, 2nd 1436, 3rd 1432 etc

// Movement standards:

Burpee over the rower: At the bottom position the Athlete’s chest and hips must touch the ground. The jump over the rower rail must be a two-footed take-off, one-footed jumping or stepping over is not permitted. Full extension over the rower is NOT required. There is no restriction on orientation to the rower.

Double under: This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.

Single under: This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. The jump must be two footed, alternating feet is not permitted.

Row: any damper setting may be used