Oceania Throwdown Finals 22nd - 24th September

DOGS BREAKFAST

Flow
Athletes will begin with their ropes by the end of their lane. On 3,2,1Go, athletes will complete the “buy in” of Single Under/Double unders. Once completed, the athlete will complete 12 repetitions of the first barbell/dumbbell movement. They will then move to the rig for their first set of gymnastics movements. They will complete 3 rounds of this with the barbell/dumbbell movement changing each round. The athlete will finish with the “cash out” of Single Under/Double unders. Time stops with their last repetition of the “cash out” rope movement.

Upper

11min Time Cap

80 Double Unders

12 Back Squats @ 55/35 (from rack)

10 Jumping C2B

12 Front Squats @ 55/35 (from rack)

10 Jumping C2B

12 S2OH @ 55/35 (from rack)

10 Jumping C2B

80 Double Unders

Double Unders

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 attempts.

Back Squats 

Athlete will take the bar from the rack.
During the squat, the barbell must be supported in the back-rack position. Any grip or arm position is permitted.
At the bottom, the crease of the hips must clearly pass below the top of the knees.
The rep is credited when full extension of hips and knees are achieved and the barbell is supported in the back rack position.

Jumping Chest to Bar Pull ups 

Bar must be at the athlete's mid forearm or higher when the athlete is standing tall with arms extended overhead.
The athlete must start each rep with arms fully extended.
Any style of pull-up or grip is permitted as long as the requirements are met.
Athlete may use strap or grip assist for one upper extremity.
The rep is credited when the athlete’s chest clearly comes in contact with the bar at or below the collarbone.

Front Squats 

Athlete will take the bar from the rack.
During the squat, the barbell must be supported in the front-rack position. Any grip or arm position is permitted.
At the bottom, the crease of the hips must clearly pass below the top of the knees.
The rep is credited when full extension of hips and knees are achieved and the barbell is supported in the front rack.

Shoulder to Overhead-S2OH

Athlete will take the bar from the rack.
Each rep of the push press begins with the barbell at the shoulder in the front rack position.
Athlete may tape the bar.
Rep is completed with the bar fully locked out overhead and over the middle of the body.
The athlete may dip and drive with the legs while the weight is on the shoulders.
A Jerk, Push press, or Strict press are all allowed.

Lower

11min Time Cap

80 Single Unders

12 Deadlift @ 55/35

10 BMU

12 Hang Clean @ 55/35

10 BMU

12 S2OH @ 55/35

10 BMU

80 Single Unders

Single Unders

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 attempts.

Deadlift

Start each rep with the bar on the ground.
The hands must be outside the knees.
The rep is credited when:The athlete’s hips and knees reach full extension and The head and shoulders are behind the bar.

Bar Muscle Ups

Athletes must begin each rep hanging from the bar with arms fully extended and feet off the ground.
Kipping is allowed, but uprises and swings/rolls to support are not permitted.
During consecutive kipping muscle-ups, a change of direction below the bar is required.
No part of the foot may rise above the bar during the kip.
The athlete must pass through some portion of a dip before reaching lockout.
The rep is credited when the elbows are fully locked out in the support position.
Reaching lockout while pushing or falling away from the bar will not count.

Hang Clean

Rep begins with the bar in the hang position in front of the athlete.
Athlete will lift the bar up to the front rack position.
Rep is counted with the bar on the shoulders and hip and knees locked out.
Hang Muscle Cleans, Hang Power Cleans and Hang Squat Cleans are all acceptable.

Shoulder to Overhead 

Each rep of the push press begins with the barbell at the shoulder in the front rack position.
Rep is completed with the bar fully locked out overhead and over the middle of the body.
The athlete may dip and drive with the legs while the weight is on the shoulders.
A Jerk, Push press, or Strict press are all allowed.

Neuro

11min Time Cap

80 Single Unders

12 Back Squats @ 40/25 (from rack)

10 Pullup

12 Front Squats @ 40/25 (from rack)

10 Pullups

12 S2OH @ 40/25 (from rack)

10 Pullups

80 Single Unders

MAJOR

Squats to Box

Jumping Pullups

60 Single Unders

Single Unders 

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 attempts.

Back Squats 

Athlete will take the bar from the rack.
During the squat, the barbell must be supported in the back-rack position. 
At the bottom, the crease of the hips must clearly pass below the top of the knees.
The rep is credited when full extension of hips and knees are achieved and the barbell is supported in the back rack.

Pullups (Major: Jumping Pullups)

The athlete must start each rep with arms fully extended and feet off the ground. 
Any style of pull-up or grip is permitted as long as the requirements are met.
The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. 

Front Squats 

Athlete will take the bar from the rack.
During the squat, the barbell must be supported in the front-rack position. Any grip or arm position is permitted.
At the bottom, the crease of the hips must clearly pass below the top of the knees.
The rep is credited when full extension of hips and knees are achieved and the barbell is supported in the front rack.

Shoulder to Overhead 

Athlete will take the bar from the rack.
Each rep of the push press begins with the barbell at the shoulder in the front rack position.
Rep is completed with the bar fully locked out overhead and over the middle of the body. 
The athlete may dip and drive with the legs while the weight is on the shoulders. 
A Jerk, Push press, or Strict press are all allowed. 

Seated 1

11min Time Cap

100 Multi Ropes

12 DB Deads @ 17.5/12.5. (Scaling 15/10)

5 RMU

12 DB Cleans @ 17.5/12.5. (Scaling 15/10)

5 RMU

12 DB S2OH @ 17.5/12.5. (Scaling 15/10)

5 RMU

100 Multi Ropes

Multi Ropes

The ropes must swing synchronised so that the bottom hit the floor with each pass.
The rope must spin forward for the rep to count.
Only synchronised rotations are counted, not attempts or swings that are unsynchronised.
Hitting any part of body or wheel will count as a no rep.

Dumbbell Deadlifts

Start each rep with one head of the DB on the ground or clearly in front of the front casters.
The hands must be outside the wheels.
Athlete may not pin DBs to wheels and slide DBs up wheels.
The rep is credited when:
The athlete’s torso is up right in a stabilised position.
The head and shoulders are behind the dumbbells

Ring Muscle Ups 

The rings must be set to hang over and above the height of the athlete’s shoulders while the athlete is seated in their chair.
The athlete must start each rep sitting tall with shoulders vertically over the hips, arms fully extended, and the buttocks out of the seat or not touching the ground.
The feet may be on the ground in front of the body but may NOT provide any ascent assistance.
The athlete must pass through some portion of the dip.
At the bottom, the use of the legs is not permitted. The athlete’s feet may touch the ground but may not provide any ascent assistance.
Kipping the muscle-up is acceptable, but swings, rolls to support, and using the legs to stand are not permitted.
If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.The rep is credited when the elbows are fully locked out in the support position.
The athlete must pass through some portion of a dip before reaching lockout.
Reaching lockout while pushing or falling away from the rings will not count.
An assistant may manipulate the athlete’s legs to keep them in a safe position. Assistants may only touch the athlete below the knees and may not apply any lifting assistance.

Dumbbell Cleans

Each Rep will begin with the Dumbbells in hand, hanging by the athletes side.
The movement will be initiated by a swing backwards
The rep is completed when Dumbbells are on the shoulder in the front rack position.
Athlete may not swing the Dumbbells laterally to lift them to their shoulders

Dumbbell Shoulder to Overhead

Each rep of the push press begins with the Dumbells at the shoulder in the front rack position.
Athlete may rest Dumbbells  on top of the shoulder.
Elbow must be in the frontal plane of the body.
Rep is completed with the Dumbbells fully locked out overhead and over the middle of the body.

Seated 2 

11min Time Cap

100 Multi Ropes

12 DB Deads @ 20/15. (Scaling 17.5/12.5)

5 RMU

12 DB Cleans @ 20/15. (Scaling 17.5/12.5)

5 RMU

12 DB S2OH @ 20/15. (Scaling 17.5/12.5)

5 RMU

100 Multi Ropes

Multi Ropes

The ropes must swing synchronised so that the bottom hit the floor with each pass.
The rope must spin forward for the rep to count.
Only synchronised rotations are counted, not attempts or swings that are unsynchronised.
Hitting any part of body or wheel will count as a no rep.

Dumbbell Deadlifts

Start each rep with one head of the DB on the ground or clearly in front of the front casters.
The hands must be outside the wheels.
Athlete may not pin DBs to wheels and slide DBs up wheels.
The rep is credited when:
The athlete’s torso is up right in a stabilised position.
The head and shoulders are behind the dumbbells

Ring Muscle Ups 

The rings must be set to hang over and above the height of the athlete’s shoulders while the athlete is seated in their chair.
The athlete must start each rep sitting tall with shoulders vertically over the hips, arms fully extended, and the buttocks out of the seat or not touching the ground.
The feet may be on the ground in front of the body but may NOT provide any ascent assistance.
The athlete must pass through some portion of the dip.
At the bottom, the use of the legs is not permitted. The athlete’s feet may touch the ground but may not provide any ascent assistance.
Kipping the muscle-up is acceptable, but swings, rolls to support, and using the legs to stand are not permitted.
If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.The rep is credited when the elbows are fully locked out in the support position.
The athlete must pass through some portion of a dip before reaching lockout.
Reaching lockout while pushing or falling away from the rings will not count.
An assistant may manipulate the athlete’s legs to keep them in a safe position. Assistants may only touch the athlete below the knees and may not apply any lifting assistance.

Dumbbell Cleans

Each Rep will begin with the Dumbbells in hand, hanging by the athlete's side.
The movement will be initiated by a swing backwards
The rep is completed when the Dumbbells are on the shoulder in the front rack position.
Athlete may not swing the Dumbbells laterally to lift them to their shoulders.

Dumbbell Shoulder to Overhead

Each rep of the push press begins with the Dumbells at the shoulder in the front rack position.
Athlete may rest Dumbbells on top of the shoulder.
Elbow must be in the frontal plane of the body.
Rep is completed with the Dumbbells fully locked out overhead and over the middle of the body.

Seated 3

50 Multi Ropes

12 DB Deadlifts 15/10 (Scaling 12.5/8)

10 Chair Dips 

12 DB Cleans 15/10 (Scaling 12.5/8)

10 Chair Dips 

12 DB STOH 15/10 (Scaling 12.5/8)

10 Chair Dips 

50 Multi Ropes

Multi Ropes

The ropes must swing synchronized so that the bottom hit the floor with each pass.  
The rope must spin forward for the rep to count.
Only synchronized rotations are counted, not attempts or swings that are unsynchronized.
Hitting any part of body or wheel will count as a no rep. 

Dumbbell Deadlifts

Start each rep with one head of the DB on the ground or clearly in front of the front casters.
The hands must be outside the wheels.
Athlete may not pin DBs to wheels and slide DBs up wheels.
The rep is credited when:
The athlete’s torso is up right in a stabilised position.
The head and shoulders are behind the dumbbells

Chair Dips

Athlete will begin seated in chair.
Athlete will place hands on big wheels and press up
Rep is counted when elbows are locked out and there is space between athletes' chairs and buttocks.

Dumbbell Cleans

Each Rep will begin with the Dumbbells in hand, hanging by the athlete's side.
The movement will be initiated by a swing backwards
The rep is completed when Dumbbells are on the shoulder in the front rack position.
Athlete may not swing the Dumbbells laterally to lift them to their shoulders.

Dumbbell Shoulder to Overhead 

Each rep of the push press begins with the Dumbbells at the shoulder in the front rack position.
Athletes may rest Dumbbells on top of the shoulder.
Elbow must be in the frontal plane of the body.
Rep is completed with the Dumbbells fully locked out overhead and over the middle of the body.

DOGS BREAKFAST: For Time: 11min Cap

INTERMEDIATE

80 Double Unders

12 Back Squats @ 40

10 Chest to Bar

12 Front Squats @ 40

10 Chest to Bar

12 Overhead Squats @ 40

10 Chest to Bar

80 Double Unders

* Score is Time Completed or reps completed

MASTERS WEIGHT VARIATIONS

60+ Inter 40 DU

50-59 Inter 35kg barbell

60+ Inter 25kg barbell

60+ Inter Pull Ups

WORKFLOW:

Athletes start at the designated start line.

On the command "3, 2, 1, Go," the athlete will move to their rope completing the “CASH IN” of the required double unders for division.

Athletes then move to the barbell and perform the squat movement.

Once the squats are completed, the athlete will roll their barbell forward to the next designated area.

Athletes then proceed to the rig for the first set of gymnastics movements, based on their division.

Athletes continue repeating rounds for a total of 3 rounds. In each round, the barbell movement changes, progressing the barbell forward after each round.

Round 1: Back squats

Round 2: Front squats

Round 3: Overhead squats

The gymnastics movement remains the same for all rounds.

After completing all 3 rounds, athletes proceed to their rope and complete the “CASH OUT” of required double unders for division.

Immediately after the cash-out, athletes sprint to the finish line.

Athletes’ time is recorded when they cross the finish line.

MOVEMENT STANDARDS

Double Unders

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 attempts.

Back Squats

The athlete will take the bar from the ground and will clean and press to back rack position. 

During the squat, the barbell must be supported in the back-rack position.

At the bottom, the crease of the hips must clearly pass below the top of the knees.

The rep is credited when full extension of hips and knees is achieved, and the barbell is supported in the back rack.

On completion of the set, the barbell must be returned to the front rack before being returned to the ground. It cannot be "dumped" from the back to the ground.

Chest to Bar Pull Up

The athlete must start each rep with arms fully extended and feet off the ground.

Any style of grip is permitted as long as the requirements are met.

The rep is credited when the chest clearly comes into contact with the bar at or below the collarbone. 

Pull Ups

The athlete must start each rep with arms fully extended and feet off the ground.

Any style of grip is permitted as long as the requirements are met.

The rep is credited when the chin clearly breaks the vertical plane of the bar.

Front Squats

The athlete will clean the bar to the front rack position. 

A full squat clean may be used to start a set but is not required to start the movement.

During the squat, the barbell must be supported in the front-rack position. Any grip or arm position is permitted.

At the bottom, the crease of the hips must clearly pass below the top of the knees.

The rep is credited when full extension of hips and knees is achieved, and the barbell is supported in the front rack.

Overhead Squat

The rep starts when the barbell is in full lockout overhead with the hips, knees and arms fully extended and the bar directly over or slightly behind the middle of the body.

In the overhead squat, the crease of the hip must be clearly below the top of the knees at the bottom.

The barbell may not touch any part of the body other than the hands during the overhead squat.

The rep is credited when the barbell is fully locked out overhead, with the hips, knees and arms fully extended with the bar directly over or slightly behind the middle of the body.

A full squat snatch is permitted to start a set but not required to start the movement.

DOGS BREAKFAST: For Time: 11min Cap

INTERMEDIATE

80 Double Unders

12 Back Squats @ 60

10 Chest to Bar

12 Front Squats @ 60

10 Chest to Bar

12 Overhead Squats @ 60

10 Chest to Bar

80 Double Unders

* Score is Time Completed or reps completed

MASTERS WEIGHT VARIATIONS

60+ Inter 40 DU

50-59 Inter 50kg barbel

60+ Inter 35kg barbell

60+ Inter Pull Ups

WORKFLOW:

Athletes start at the designated start line.

On the command "3, 2, 1, Go," the athlete will move to their rope completing the “CASH IN” of the required double unders for division.

Athletes then move to the barbell and perform the squat movement

Once the squats are completed, the athlete will roll their barbell forward to the next designated area.

Athletes then proceed to the rig for the first set of gymnastics movements, based on their division.

Athletes continue repeating rounds for a total of 3 rounds. In each round, the barbell movement changes, progressing the barbell forward after each round.

Round 1: Back squats

Round 2: Front squats

Round 3: Overhead squats

The gymnastics movement remains the same for all rounds.

After completing all 3 rounds, athletes proceed to their rope and complete the “CASH OUT” of required double unders for division.

Immediately after the cash-out, athletes sprint to the finish line.

Athletes’ time is recorded when they cross the finish line.

MOVEMENT STANDARDS

Double Unders

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 attempts.

Back Squats

The athlete will take the bar from the ground and will clean and press to back rack position. 

During the squat, the barbell must be supported in the back-rack position

At the bottom, the crease of the hips must clearly pass below the top of the knees.

The rep is credited when full extension of hips and knees is achieved, and the barbell is supported in the back rack.

On completion of the set, the barbell must be returned to the front rack before being returned to the ground. It cannot be "dumped" from the back to the ground.

 Bar Muscle Ups

Athletes must begin each rep hanging from the bar with arms fully extended and feet off the ground.

Kipping is allowed, but uprises and swings/rolls to support are not permitted.

During consecutive kipping muscle-ups, a change of direction below the bar is required.

No part of the foot may rise above the bar during the kip.

The athlete must pass through some portion of a dip before reaching lockout.

The rep is credited when the elbows are fully locked out in the support position.

Reaching lockout while pushing or falling away from the bar will not count.

Only your hands and no other part of your arms may touch the bar during the rep.

Removing your hands while in the support position is not allowed.

At lockout, only your arms may support your weight.

Chest to Bar Pull Up

The athlete must start each rep with arms fully extended and feet off the ground.

Any style of grip is permitted as long as the requirements are met.

The rep is credited when the chest clearly comes into contact with the bar at or below the collarbone. 

Pull Ups

The athlete must start each rep with arms fully extended and feet off the ground.

Any style of grip is permitted as long as the requirements are met.

The rep is credited when the chin clearly breaks the vertical plane of the bar.

Front Squats

The athlete will clean the bar to the front rack position. 

A full squat clean may be used to start a set but is not required to start the movement.

During the squat, the barbell must be supported in the front-rack position. Any grip or arm position is permitted.

At the bottom, the crease of the hips must clearly pass below the top of the knees.

The rep is credited when full extension of hips and knees is achieved, and the barbell is supported in the front rack.

Overhead Squat

The rep starts when the barbell is in full lockout overhead with the hips, knees and arms fully extended and the bar directly over or slightly behind the middle of the body.

In the overhead squat, the crease of the hip must be clearly below the top of the knees at the bottom.

The barbell may not touch any part of the body other than the hands during the overhead squat.

The rep is credited when the barbell is fully locked out overhead, with the hips, knees and arms fully extended with the bar directly over or slightly behind the middle of the body.

A full squat snatch is permitted to start a set but not required to start the movement.

DOGS BREAKFAST: For Time: 11min Cap

RX

80 Drag Rope Double Unders

12 Back Squats @ 50

10 BMU

12 Front Squats @ 50

10 BMU

12 Overhead Squats @ 50

10 BMU 

80 Drag Rope Double Unders

* Score is Time Completed or reps completed.

MASTERS WEIGHT VARIATIONS

60+ RX 40 Drag Rope DU

50 - 59 RX 40kg barbell

60+ RX 35kg barbell

60+ RX Chest to Bar

WORKFLOW:

Athletes start at the designated start line.

On the command "3, 2, 1, Go," the athlete will move to their rope completing the “CASH IN” of the required double unders for division.

Athletes then move to the barbell and perform the squat movement.

Once the squats are completed, the athlete will roll their barbell forward to the next designated area.

Athletes then proceed to the rig for the first set of gymnastics movements, based on their division.

Athletes continue repeating rounds for a total of 3 rounds. In each round, the barbell movement changes, progressing the barbell forward after each round.

Round 1: Back squats

Round 2: Front squats

Round 3: Overhead squats

The gymnastics movement remains the same for all rounds.

After completing all 3 rounds, athletes proceed to their rope and complete the “CASH OUT” of required double unders for division.

Immediately after the cash-out, athletes sprint to the finish line.

Athletes’ time is recorded when they cross the finish line.

MOVEMENT STANDARDS

Double Unders

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 attempts.

Back Squats

The athlete will take the bar from the ground and will clean and press to back rack position. 

During the squat, the barbell must be supported in the back-rack position

At the bottom, the crease of the hips must clearly pass below the top of the knees.

The rep is credited when full extension of hips and knees is achieved, and the barbell is supported in the back rack.

On completion of the set, the barbell must be returned to the front rack before being returned to the ground. It cannot be "dumped" from the back to the ground.

Bar Muscle Ups

Athletes must begin each rep hanging from the bar with arms fully extended and feet off the ground.

Kipping is allowed, but uprises and swings/rolls to support are not permitted.

During consecutive kipping muscle-ups, a change of direction below the bar is required.

No part of the foot may rise above the bar during the kip.

The athlete must pass through some portion of a dip before reaching lockout.

The rep is credited when the elbows are fully locked out in the support position.

Reaching lockout while pushing or falling away from the bar will not count.

Only your hands and no other part of your arms may touch the bar during the rep.

Removing your hands while in the support position is not allowed.

At lockout, only your arms may support your weight.

Chest to Bar Pull Up

The athlete must start each rep with arms fully extended and feet off the ground.

Any style of grip is permitted as long as the requirements are met.

The rep is credited when the chest clearly comes into contact with the bar at or below the collarbone. 

Front Squats

The athlete will clean the bar to the front rack position. 

A full squat clean may be used to start a set but is not required to start the movement.

During the squat, the barbell must be supported in the front-rack position. Any grip or arm position is permitted.

At the bottom, the crease of the hips must clearly pass below the top of the knees.

The rep is credited when full extension of hips and knees is achieved, and the barbell is supported in the front rack.

Overhead Squat

The rep starts when the barbell is in full lockout overhead with the hips, knees and arms fully extended and the bar directly over or slightly behind the middle of the body.

In the overhead squat, the crease of the hip must be clearly below the top of the knees at the bottom.

The barbell may not touch any part of the body other than the hands during the overhead squat.

The rep is credited when the barbell is fully locked out overhead, with the hips, knees and arms fully extended with the bar directly over or slightly behind the middle of the body.

A full squat snatch is permitted to start a set but not required to start the movement.

DOGS BREAKFAST: For Time: 11min Cap

RX

80 Drag Rope Double Unders

12 Back Squats @ 70

10 BMU

12 Front Squats @ 70

10 BMU

12 Overhead Squats @ 70

10 BMU 

80 Drag Rope Double Unders

* Score is Time Completed or reps completed

MASTERS WEIGHT VARIATIONS

60+ RX 40 Drag Rope 

50 - 59 RX 60kg barbell

60+ RX 50kg barbell

60+ RX Chest to Bar

WORKFLOW:

Athletes start at the designated start line.

On the command "3, 2, 1, Go," the athlete will move to their rope completing the “CASH IN” of the required double unders for division.

Athletes then move to the barbell and perform the squat movement

Once the squats are completed, the athlete will roll their barbell forward to the next designated area.

Athletes then proceed to the rig for the first set of gymnastics movements, based on their division.

Athletes continue repeating rounds for a total of 3 rounds. In each round, the barbell movement changes, progressing the barbell forward after each round.

Round 1: Back squats

Round 2: Front squats

Round 3: Overhead squats

The gymnastics movement remains the same for all rounds.

After completing all 3 rounds, athletes proceed to their rope and complete the “CASH OUT” of required double unders for division.

Immediately after the cash-out, athletes sprint to the finish line.

Athletes’ time is recorded when they cross the finish line.

MOVEMENT STANDARDS

Double Unders

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 attempts.

Back Squats

The athlete will take the bar from the ground and will clean and press to back rack position. 

During the squat, the barbell must be supported in the back-rack position

At the bottom, the crease of the hips must clearly pass below the top of the knees.

The rep is credited when full extension of hips and knees is achieved, and the barbell is supported in the back rack.

On completion of the set, the barbell must be returned to the front rack before being returned to the ground. It cannot be "dumped" from the back to the ground.

Bar Muscle Ups

Athletes must begin each rep hanging from the bar with arms fully extended and feet off the ground.

Kipping is allowed, but uprises and swings/rolls to support are not permitted.

During consecutive kipping muscle-ups, a change of direction below the bar is required.

No part of the foot may rise above the bar during the kip.

The athlete must pass through some portion of a dip before reaching lockout.

The rep is credited when the elbows are fully locked out in the support position.

Reaching lockout while pushing or falling away from the bar will not count.

Only your hands and no other part of your arms may touch the bar during the rep.

Removing your hands while in the support position is not allowed.

At lockout, only your arms may support your weight.

Chest to Bar Pull Up

The athlete must start each rep with arms fully extended and feet off the ground.

Any style of grip is permitted as long as the requirements are met.

The rep is credited when the chest clearly comes into contact with the bar at or below the collarbone. 

Front Squats

The athlete will clean the bar to the front rack position. 

A full squat clean may be used to start a set but is not required to start the movement.

During the squat, the barbell must be supported in the front-rack position. Any grip or arm position is permitted.

At the bottom, the crease of the hips must clearly pass below the top of the knees.

The rep is credited when full extension of hips and knees is achieved, and the barbell is supported in the front rack.

Overhead Squat

The rep starts when the barbell is in full lockout overhead with the hips, knees and arms fully extended and the bar directly over or slightly behind the middle of the body.

In the overhead squat, the crease of the hip must be clearly below the top of the knees at the bottom.

The barbell may not touch any part of the body other than the hands during the overhead squat.

The rep is credited when the barbell is fully locked out overhead, with the hips, knees and arms fully extended with the bar directly over or slightly behind the middle of the body.

A full squat snatch is permitted to start a set but not required to start the movement.

DRAG IT OUT: 

4 Rounds for Time (10min Cap)

10 Sandbag to Shoulder
12m Sled Drag (6m out / 6m back)
 

Upper:

M: 35kg/60kg

F: 25kg/50kg

Lower:

M: 45kg/60kg

F: 35kg/50kg

Neuro Mod & Minor: Sensory

M: 35kg/50kg

F: 25kg/40kg

Neuro Major

M: 35kg/35kg

F: 25kg/30kg

Seated 1

M: 35kg/35kg

F: 25kg/30kg

Seated 2

M: 35kg/45kg

F: 25kg/35kg

Seated 3 Quad

M: 25kg/18kg

F: 15kg/10kg

FLOW

Athletes will begin workout at the designated starting point behind their sandbag with a sled at the opposite end of their lane and the rope extended in front of them. At the call of 3,2,1, go the athlete will perform 10 sandbag to shoulder repetitions. Once complete they can return their sandbag to the floor anywhere behind their start line. They must then proceed to the sled pull where they must pull the sled entirely over the 6 metre line before moving on to the other end of their lane where they will complete the second half of the 12 metre sled pull. They must return the rope back to its original position before beginning their next round.  Once the required work is completed athletes must proceed to the finish line to complete the wokout. This format is to be repeated until 4 rounds are complete or the 10 minute timecap is reached.

MOVEMENT STANDARDS

Upper

Workout begins with sandbag on the floor.

Athlete must pick up sandbag on their own.

A rep is counted when the sandbag is balanced on the athletes shoulder over the athletes midline/hips. The athlete must be standing tall with hips and knees extended.

Sandbag must be returned to the ground before the next rep can begin.

Athlete may use either shoulder and does not need to be alternated.

Rope must be fully extended before the sled drag begins.

Entire sled must be pulled past the 6 Metre line.

Athlete must take the rope to the opposing side and cannot be thrown.

Feet must stay in contact to the floor during the sled drag.

Athlete must be completely past the 6 metre line before athlete can move to the finish line.

Lower

Workout begins with sandbag on the floor.

Athlete must pick up sandbag on their own.

A rep is counted when the sandbag is balanced on the athletes shoulder over the athletes midline/hips. The athlete must be standing tall with hips and knees extended.

Sandbag must be returned to the ground before the next rep can begin.

Athlete may use either shoulder and does not need to be alternated.

Rope must be fully extended before the sled drag begins.

Entire sled must be pulled past the 6 Metre line.

Athlete must take the rope to the opposing side and cannot be thrown.

Feet must stay in contact to the floor during the sled drag.

Athlete must be completely past the 6 metre line before athlete can move to the finish line.

Neuro

Workout begins with sandbag on the floor.

Athlete must pick up sandbag on their own.

A rep is counted when the sandbag is balanced on the athletes shoulder over the athletes midline/hips. The athlete must be standing tall with hips and knees extended.

Sandbag must be returned to the ground before the next rep can begin.

Athlete may use either shoulder and does not need to be alternated.

Rope must be fully extended before the sled drag begins.

Entire sled must be pulled past the 6 Metre line.

Athlete must take the rope to the opposing side and cannot be thrown.

Feet must stay in contact to the floor during the sled drag.

Athlete must be completely past the 6 metre line before athlete can move to the finish line.

Seated 1

Workout begins with sandbag on the athletes lap.

A rep is counted when the sandbag is is balanced on top of athletes shoulder.

Sandbag must be returned to the hip before the repetition can begin.

Athlete may use either shoulder and does not need to be alternated.

Rope must be fully extended before the sled drag begins.

Entire sled must be pulled past the 6 Metre line.

Athlete must take the rope to the opposing side and cannot be thrown.

Feet must stay in contact to the foot plate of the wheel chair during the sled drag.

Athlete must be completely past the 6 metre line before athlete can move to the finish line.

Seated 2

Workout begins with the sandbag on a box in front of the athlete's wheelchair.

The athlete must shift the sandbag to their lap, unassisted.

A rep is counted when the sandbag is is balanced on top of athletes shoulder.

Sandbag must be returned to the hip before the repetition can begin

Athlete may use either shoulder and does not need to be alternated.

Rope must be fully extended before the sled drag begins.

Entire sled must be pulled past the 6 Metre line.

Athlete must take the rope to the opposing side and cannot be thrown.

Feet must stay in contact to the foot plate of the wheel chair during the sled drag.

Athlete must be completely past the 6 metre line before athlete can move to the finish line.

Seated 3 QUAD

Workout begins with sandbag on the athletes lap.

A rep is counted when the sandbag is is balanced on top of athletes shoulder.

Sandbag must be returned to the hip before the repetition can begin.

Athlete may use either shoulder and does not need to be alternated.

Rope must be fully extended before the sled drag begins.

Entire sled must be pulled past the 6 Metre line.

Athlete must take the rope to the opposing side and cannot be thrown.

Feet must stay in contact to the foot plate of the wheel chair during the sled drag.

Athlete must be completely past the 6 metre line before athlete can move to the finish line.

DUMBBELLS DOWN UNDER: WOD 4

8min Time Cap - For Time (outside)

WORKOUT FLOW:

This workout is chipper style with an 8 minute time cap. Athletes will begin on their numbers. On 3,2,1, Go, athletes will move to their dumbbells in the first section and complete a prescribed number of dumbbell snatch. Athletes will then carry their dumbbell to their box (burpee area). Seated will put their dumbbell on their box while standing performs dumbbell movement (either dumbbell box over or dumbbell burpee deadlift). Once completed, athletes will move forward with dumbbell and perform dumbbell presses. The athlete will then move back down the lane, back to their box to perform box movement again. Final movement is prescribed amount of dumbbell snatches in the original space. Time stops after the final rep, when the athlete crosses their number at the end of their lane.

MOVEMENT STANDARDS:

Upper:

20 DB Snatch @ 20kg/12.5kg

30 SA DB Box Step Over @ #24/#20  @ 20kg/15kg

10/10 DB Push Press  (Must put down after 10)

30 SA DB Box Step Overs

20 DB Snatch

Single Arm Dumbbell Snatch:

Rep will begin with both heads of the dumbbell on the ground.

The athlete will single arm snatch the dumbbell to lock out overhead. 

The dumbbell must finish directly over the midline and elbow, hips, and knees locked out

Athletes MAY NOT switch hands. 

Dumbbell Box Step Over:

Start with both feet on the ground and face the side of the box.

Athletes will carry dumbbell over the box.

They may hold the dumbbell in any position. 

Do NOT angle the box and step up on the corner.

Only the feet may make contact with the box

Using hands to push into the legs during the step-up is not allowed.

The rep is credited when athlete is on the other side of the box. 

Athlete’s body must travel over the top of the box. No part may go around. 

Dumbbell Push Press:

Each rep of the push press begins with the dumbell at the shoulder in the front rack position.

Athletes may rest the dumbbell on top of the shoulder. 

Elbow must be in the frontal plane of the body. 

Rep is completed with the dumbbell fully locked out overhead and over the middle of the body. 

The athlete may dip and drive with the legs while the weight is on the shoulders. 

Once the dumbbell leaves the shoulder, the hips and knees must remain straight until the weight is locked out overhead.

A Jerk is a no rep. 

Athlete must complete prescribed number of reps on one side before moving to the next side. No Alternating

Lower:

30 Alt DB Hang Snatch @ 20kg/15kg

15/15 DB Burpee DL (15 per side before swapping) 

15/15 DB Push Press (15 per side before swapping) 

15/15 DB Burpee DL 

30 Alt DB Hang Snatch @ 20kg/15kg

Alternating Dumbbell Hang Snatch:

Rep will begin with the dumbbell at hip height in the hang position.  

The athlete will single arm snatch the dumbbell to lock out overhead. 

The athlete may not use the opposite hand to stabilise or press off their leg. 

The dumbbell must finish directly over the midline and elbows, hips, and knees locked out

Athlete will then switch arms and repeat. 

Athlete may switch hands on the descent at or below head height.

Athlete may not switch hands on the dumbbell above head height. 

If rep is not completed on one arm, the athlete will not be allowed to continue the next arm and rep until the failed arm is completed. 

Dumbbell Burpees:

The athlete will begin standing holding to dumbbell

Athlete will then move to the floor and perform the burpee with the chest and thighs touching the ground at the bottom holding the dumbbell.

Athlete will perform a deadlift with dumbbell

Athlete must then completely extend the hip and knee.

Rep is counted with the dumbbell is in the hang position with hips and knees locked out. 

Dumbbell may be midline or outside leg. 

Dumbbell Push Press:

Each rep of the push press begins with the dumbell at the shoulder in the front rack position.

Athlete may rest dumbbell on top of the shoulder. 

Elbow must be in the frontal plane of the body. 

Rep is completed with the dumbbell fully locked out overhead and over the middle of the body. 

The athlete may dip and drive with the legs while the weight is on the shoulders. 

Once the dumbbell leave the shoulder, the hips and knees must remain straight until the weight is locked out overhead.

Any jerk movement is a no rep. 

Athlete must complete prescribed number of reps on one side before moving to the next side. No Alternating

Neuro:

20 Alt DB Snatch @ 15kg/10kg

20 Box Get Overs @ #24/#20

10/10 DB Push Press (10 per side before swapping) 

20 DB Box Step Overs

20 Alt DB Snatch

Alternating Dumbbell Snatch:

Rep will begin with both heads of the dumbbell on the ground. 

The athlete will single arm snatch the dumbbell to lock out overhead. 

Athlete may not use contralateral hand to stabilise or press off of leg. 

The dumbbell must finish directly over the midline and elbows, hips, and knees locked out

Athlete will then switch arms and repeat. 

Athlete may switch hands on the descent at or below head height.

Athlete may not switch hands on the DB above head height. 

If rep is not completed on one arm, the athlete will not be allowed to continue the next arm and rep until the failed arm is completed. 

Box Get Overs:

Start with both feet on the ground and face the side of the box.

Athlete will get to the other side of the box moving over the box, not around. 

Do NOT angle the box and step up on the corner.

The rep is credited when the athlete is on the other side of the box. 

Dumbbell Push Press:

Each rep of the push press begins with the dumbell at the shoulder in the front rack position.

Athlete may rest dumbbells on top of the shoulder. 

Elbow must be in the frontal plane of the body. 

Rep is completed with the dumbbell fully locked out overhead and over the middle of the body. 

The athlete may dip and drive with the legs while the weight is on the shoulders. 

Once the dumbbell  leaves the shoulder, the hips and knees must remain straight until the weight is locked out overhead.

A Jerk is a no rep. 

Athlete must complete prescribed number of reps on one side before moving to the next side. No Alternating

Seated 1:

30 Alt DB Snatch @ 15kg/10kg

30 Uturns @ 20"

15/15 SA DB Press (15 per side before swapping) @ 15kg/10kg

30 Uturns

30 Alt DB Snatch 

Alternating Dumbbell Snatch:

Athlete will start seated in a chair or box with the dumbbell on a lap protection pad. 

The athlete will single arm snatch the db to lock out overhead. 

Athlete may use contralateral hand to stabilise on chair. 

The dumbbell must finish directly over the midline and elbows locked out before returning the dumbbell to lap. 

Athlete will then switch arms and repeat. 

If rep is not completed on one arm, the athlete will not be allowed to continue the next arm and rep until the failed arm is completed. 

Athlete may switch hands on descent of the dumbbell but the dumbbell must touch the lap before starting the next rep.

U-turns:

Each rep will start with the rear axles of the wheelchair past the front of the box. 

The athlete will then pull backwards, spin away from the box passing the rear axles past the front of the opposite side of the box

The rep will count when both sides of the rear axle pass clear the front of the box

If a “no rep” is received for any reason, the entire rep must be repeated.

Single Arm Dumbbell Press:

Each rep of the push press begins with the : at the shoulder in the front rack position.

Athlete may rest dumbbell on top of the shoulder. 

Elbow must be in the frontal plane of the body. 

Rep is completed with the dumbbell  fully locked out overhead and over the middle of the body. Athlete must complete prescribed number of reps on one side before moving to the next side. No Alternating

Seated 2: 

30 Alt DB Snatch @ 17.5kg /12.5kg

30 Uturns @ 20"

15/15 SA DB Press (15 per side before swapping) @ 17.5kg /12.5kg

30 Uturns

30 Alt DB Snatch

Alternating Dumbbell Snatch:

Athlete will start seated in a chair or box with the dumbbell on a lap protection pad. 

The athlete will single arm snatch the db to lock out overhead. 

Athlete may use contralateral hand to stabilise on chair. 

The dumbbell must finish directly over the midline and elbows locked out before returning the dumbbell to lap. 

Athlete will then switch arms and repeat. 

If rep is not completed on one arm, the athlete will not be allowed to continue the next arm and rep until the failed arm is completed. 

Athlete may switch hands on descent of the dumbbell but the dumbbell must touch the lap before starting the next rep.

U-turns:

Each rep will start with the rear axles of the wheelchair past the front of the box. 

The athlete will then pull backwards, spin away from the box passing the rear axles past the front of the opposite side of the box

The rep will count when both sides of the rear axle pass clear the front of the box

If a “no rep” is received for any reason, the entire rep must be repeated.

Single arm Dumbbell Press:

Each rep of the push press begins with the dumbell at the shoulder in the front rack position.

Athlete may rest dumbbell on top of the shoulder. 

Elbow must be in the frontal plane of the body. 

Rep is completed with the dumbbell is fully locked out overhead and over the middle of the body. Athlete must complete prescribed number of reps on one side before moving to the next side. No Alternating

Seated 3:

30 Alt DB Snatch @ 7kg

30 Uturns @ 20"

15/15 SA DB Press (15 per side before swapping) @ 7kg

30 Uturns

30 Alt DB Snatch

Alternating Dumbbell Snatch:

Athlete will start seated in a chair or box with the dumbbell on a lap protection pad. 

The athlete will single arm snatch the db to lock out overhead. 

Athlete may use contralateral hand to stabilise on chair. 

The dumbbell must finish directly over the midline and elbows locked out before returning the dumbbell to lap. 

Athlete will then switch arms and repeat. 

If rep is not completed on one arm, the athlete will not be allowed to continue the next arm and rep until the failed arm is completed. 

Athlete may switch hands on descent of the dumbbell but the dumbbell must touch the lap before starting the next rep.

U-turns:

Each rep will start with the rear axles of the wheelchair past the front of the box. 

The athlete will then pull backwards, spin away from the box passing the rear axles past the front of the opposite side of the box

The rep will count when both sides of the rear axle pass clear the front of the box

If a “no rep” is received for any reason, the entire rep must be repeated.

Single Arm Dumbbell Press:

Each rep of the push press begins with the dumbell at the shoulder in the front rack position.

Athlete may rest dumbbell on top of the shoulder. 

Elbow must be in the frontal plane of the body. 

Rep is completed with the dumbbell is fully locked out overhead and over the middle of the body. Athlete must complete prescribed number of reps on one side before moving to the next side. No Alternating

Dumbbells Down Under : WOD 2

For Time: 8min Time Cap

30 Alt DB Snatch @ 15kg/ 60+ 8kg
  
30 DB Box Step Over @ #20 /15kg/ 60+ 8kg

30 DB Push Press (5 per side before swapping) @ 15kg/ 60+ 8kg
 
30 DB Box Step Overs
 
30 Alt DB Snatch
 
 
* Score is Time completed or number of reps completed.

WORKOUT FLOW:

This workout is chipper style with an 8-minute time cap.

Athletes will begin at the start line.

On 3,2,1, Go, athletes will move to their dumbbell in the first section and complete the prescribed number of alternating dumbbell snatches

Athletes will then carry their dumbbell overhead to the box.

The athlete will then perform the required number of dumbbell box stepovers

Once completed, the athlete will carry the dumbbell overhead to the third section.

The athlete will then complete the required amount of dumbbell push press alternating sides every 5 reps.

Athletes will then move back down the lane, back to their box to perform box movement again. Then moving on to the dumbbell snatch in the original space.

Once completed the final snatch, the athlete will run to the finish line. The score is the time when the athlete crosses.

Dumbbell shall not be dropped.

Any athlete who drops their dumbbell without control will receive a no-rep.

If the athlete has a second offence, all reps of the previous movement must be redone.

MOVEMENT STANDARDS:

Alternating Single Arm Dumbbell Snatch:

The rep will begin with both heads of the DB on the ground. 

The athlete will single-arm snatch the db to lock out overhead. This may not be clean & jerk.

The athlete may not use the contralateral hand to stabilise or press off of the leg. 

The dumbbell must finish directly over the midline with elbows, hips, and knees locked out.

Athletes will then switch hands and repeat. 

Athletes may switch hands on the descent at or below head height.

Athletes may not switch hands on the DB above head height. 

Both heads of the dumbbell must make contact with the ground

If the rep is not completed on one arm, the athlete cannot continue the next arm and rep until the failed arm is completed. 

Dumbbell Box Step Over:

Start with both feet on the ground.

The athlete will carry DB over the box.

The athlete may hold the DB in any position, but a hand must be in contact with the DB during the rep.

Do NOT angle the box or step up on the corner.

Only the feet may make contact with the box.

Using hands to push into the legs during the step-up is not allowed.

The rep is credited when both feet of the athlete are on the other side of the box. 

The athlete’s body must travel over the top of the box. No part may go around. 

Dumbbell Push Press:

Each push press rep begins with the dumbbell at the shoulder in the front rack position.

Athletes may rest the DB on top of the shoulder. 

The elbow must be in the frontal plane of the body. 

Rep is completed when the DB is fully locked out overhead.

The athlete may dip and drive with the legs while the weight is on the shoulders. 

Once the dumbbell leaves the shoulder, the hips and knees must remain straight until the weight is locked out overhead.

A Jerk or Strict Press is a no-rep. 

Athletes must complete the prescribed number of reps (5) on one side before moving to the next side. NO ALTERNATING

Dumbbells Down Under : WOD 2

For Time: 8min Time Cap

30 Alt DB Snatch @ 22.5kg/ 60+ 15kg
 
30 DB Box Step Over @ #24 / 22.5kg/ 60+ 15kg
 
30 DB Push Press (5 per side before swapping) @ 22.5kg/ 60+ 15kg
 
30 DB Box Step Overs

30 Alt DB Snatch
 

Score is time completed or reps completed

WORKOUT FLOW:

This workout is chipper style with an 8-minute time cap.

Athletes will begin at the start line.

On 3,2,1, Go, athletes will move to their dumbbell in the first section and complete the prescribed number of alternating dumbbell snatches

Athletes will then carry their dumbbell overhead to the box.

The athlete will then perform the required number of dumbbell box stepovers

Once completed, the athlete will carry the dumbbell overhead to the third section.

The athlete will then complete the required amount of dumbbell push press alternating sides every 5 reps.

Athletes will then move back down the lane, back to their box to perform box movement again. Then moving on to the dumbbell snatch in the original space.

Once completed the final snatch, the athlete will run to the finish line. The score is the time when the athlete crosses.

Dumbbell shall not be dropped.

Any athlete who drops their dumbbell without control will receive a no-rep.

If the athlete has a second offence, all reps of the previous movement must be redone.

MOVEMENT STANDARDS:

Alternating Single Arm Dumbbell Snatch:

The rep will begin with both heads of the DB on the ground. 

The athlete will single-arm snatch the db to lock out overhead. This may not be clean & jerk.

The athlete may not use the contralateral hand to stabilise or press off of the leg. 

The dumbbell must finish directly over the midline with elbows, hips, and knees locked out.

Athletes will then switch hands and repeat. 

Athletes may switch hands on the descent at or below head height.

Athletes may not switch hands on the DB above head height. 

Both heads of the dumbbell must make contact with the ground

If the rep is not completed on one arm, the athlete cannot continue the next arm and rep until the failed arm is completed. 

Dumbbell Box Step Over:

Start with both feet on the ground.

The athlete will carry DB over the box.

The athlete may hold the DB in any position, but a hand must be in contact with the DB during the rep.

Do NOT angle the box or step up on the corner.

Only the feet may make contact with the box.

Using hands to push into the legs during the step-up is not allowed.

The rep is credited when both feet of the athlete are on the other side of the box. 

The athlete’s body must travel over the top of the box. No part may go around. 

Dumbbell Push Press:

Each push press rep begins with the dumbbell at the shoulder in the front rack position.

Athletes may rest the DB on top of the shoulder. 

The elbow must be in the frontal plane of the body. 

Rep is completed when the DB is fully locked out overhead.

The athlete may dip and drive with the legs while the weight is on the shoulders. 

Once the dumbbell leaves the shoulder, the hips and knees must remain straight until the weight is locked out overhead.

A Jerk or Strict Press is a no-rep. 

Athletes must complete the prescribed number of reps (5) on one side before moving to the next side. NO ALTERNATING

Dumbbells Down Under : WOD 2

For Time: 8min Time Cap

30 Alt DB Snatch @ 15kg/ 60+ 10kg
 
30 DB Box Step Over @ #20 /15kg

30DB Push Press (5 per side before swapping) @ 15kg/ 60+ 10kg
 
30 DB Box Step Overs
 
30 Alt DB Snatch

Score is time completed or reps completed

WORKOUT FLOW:

This workout is chipper style with an 8-minute time cap.

Athletes will begin at the start line.

On 3,2,1, Go, athletes will move to their dumbbell in the first section and complete the prescribed number of alternating dumbbell snatches

Athletes will then carry their dumbbell overhead to the box.

The athlete will then perform the required number of dumbbell box stepovers

Once completed, the athlete will carry the dumbbell overhead to the third section.

The athlete will then complete the required amount of dumbbell push press alternating sides every 5 reps.

Athletes will then move back down the lane, back to their box to perform box movement again. Then moving on to the dumbbell snatch in the original space.

Once completed the final snatch, the athlete will run to the finish line. The score is the time when the athlete crosses.

Dumbbell shall not be dropped.

Any athlete who drops their dumbbell without control will receive a no-rep.

If the athlete has a second offence, all reps of the previous movement must be redone.

MOVEMENT STANDARDS:

Alternating Single Arm Dumbbell Snatch:

The rep will begin with both heads of the DB on the ground. 

The athlete will single-arm snatch the db to lock out overhead. This may not be clean & jerk.

The athlete may not use the contralateral hand to stabilise or press off of the leg. 

The dumbbell must finish directly over the midline with elbows, hips, and knees locked out.

Athletes will then switch hands and repeat. 

Athletes may switch hands on the descent at or below head height.

Athletes may not switch hands on the DB above head height. 

Both heads of the dumbbell must make contact with the ground

If the rep is not completed on one arm, the athlete cannot continue the next arm and rep until the failed arm is completed. 

Dumbbell Box Step Over:

Start with both feet on the ground.

The athlete will carry DB over the box.

The athlete may hold the DB in any position, but a hand must be in contact with the DB during the rep.

Do NOT angle the box or step up on the corner.

Only the feet may make contact with the box.

Using hands to push into the legs during the step-up is not allowed.

The rep is credited when both feet of the athlete are on the other side of the box. 

The athlete’s body must travel over the top of the box. No part may go around. 

Dumbbell Push Press:

Each push press rep begins with the dumbbell at the shoulder in the front rack position.

Athletes may rest the DB on top of the shoulder. 

The elbow must be in the frontal plane of the body. 

Rep is completed when the DB is fully locked out overhead.

The athlete may dip and drive with the legs while the weight is on the shoulders. 

Once the dumbbell leaves the shoulder, the hips and knees must remain straight until the weight is locked out overhead.

A Jerk or Strict Press is a no-rep. 

Athletes must complete the prescribed number of reps (5) on one side before moving to the next side. NO ALTERNATING

Dumbbells Down Under: WOD 2

For Time: 8min Time Cap

30 Alt DB Snatch @ 22.5kg/ 60+ 17.5kg
 
30 DB Box Step Over @ #24 / 22.5kg/ 60+ 17.5kg
 
30 DB Push Press (5 per side before swapping) @ 22.5kg/ 60+ 17.5kg
 
30 DB Box Step Overs

30 Alt DB Snatch
 

Score is time completed or reps completed

WORKOUT FLOW:

This workout is chipper style with an 8-minute time cap.

Athletes will begin at the start line.

On 3,2,1, Go, athletes will move to their dumbbell in the first section and complete the prescribed number of alternating dumbbell snatches

Athletes will then carry their dumbbell overhead to the box.

The athlete will then perform the required number of dumbbell box stepovers

Once completed, the athlete will carry the dumbbell overhead to the third section.

The athlete will then complete the required amount of dumbbell push press alternating sides every 5 reps.

Athletes will then move back down the lane, back to their box to perform box movement again. Then moving on to the dumbbell snatch in the original space.

Once completed the final snatch, the athlete will run to the finish line. The score is the time when the athlete crosses.

Dumbbell shall not be dropped.

Any athlete who drops their dumbbell without control will receive a no-rep.

If the athlete has a second offence, all reps of the previous movement must be redone.

 MOVEMENT STANDARDS:

Alternating Single Arm Dumbbell Snatch:

The rep will begin with both heads of the DB on the ground. 

The athlete will single-arm snatch the db to lock out overhead. This may not be clean & jerk.

The athlete may not use the contralateral hand to stabilise or press off of the leg. 

The dumbbell must finish directly over the midline with elbows, hips, and knees locked out.

Athletes will then switch hands and repeat. 

Athletes may switch hands on the descent at or below head height.

Athletes may not switch hands on the DB above head height. 

Both heads of the dumbbell must make contact with the ground

If the rep is not completed on one arm, the athlete cannot continue the next arm and rep until the failed arm is completed. 

Dumbbell Box Step Over:

Start with both feet on the ground.

The athlete will carry DB over the box.

The athlete may hold the DB in any position, but a hand must be in contact with the DB during the rep.

Do NOT angle the box or step up on the corner.

Only the feet may make contact with the box.

Using hands to push into the legs during the step-up is not allowed.

The rep is credited when both feet of the athlete are on the other side of the box. 

The athlete’s body must travel over the top of the box. No part may go around. 

Dumbbell Push Press:

Each push press rep begins with the dumbbell at the shoulder in the front rack position.

Athletes may rest the DB on top of the shoulder. 

The elbow must be in the frontal plane of the body. 

Rep is completed when the DB is fully locked out overhead.

The athlete may dip and drive with the legs while the weight is on the shoulders. 

Once the dumbbell leaves the shoulder, the hips and knees must remain straight until the weight is locked out overhead.

A Jerk or Strict Press is a no-rep. 

Athletes must complete the prescribed number of reps (5) on one side before moving to the next side. NO ALTERNATING

Seated 1

3 x 2min Rounds w/ 1min rest

Rogue Echo Cals 10/7

Max Slam Balls 20/14  (9kg/6kg Wall Balls)

* Score is Max Slam Balls

Rest 2mins Between WOD 5 & 6

3 x 2min Rounds w/ 1min rest

30 Wall Balls 8/6ft  6kg/4kg

Max Side 2 Side Deadlifts (15/12.5)

* Score is Max side to side DL

Echo Bike

The monitor must be set to zero at the beginning of each section. 

The athlete must stay seated on the bike until the monitor reads prescribed calories/meters. 

Athlete may not touch the monitor.

Feet must remain on footplate at all times. 

Slam Balls

The rep will begin with the ball on the ground. 

The athlete may bring the ball to the lap before raising it overhead with elbows locked out. 

The athlete will then push the ball down to the ground from overhead in one motion. 

The ball may be caught off the bounce to be brought back up. 

Handlers may retrieve ball for athlete.

Wall Balls 

The medicine ball must be in the support position in front of the body at the start of each repetition.

The repetition is credited when the center of the ball hits the target above the specified height.

If the ball hits low or does not hit the wall, it is a no rep.

If the ball drops to the ground from the top, the ball may be caught off the bounce.

Handlers may retrieve ball for athlete

Feet must remain on the footplate at all times. 

Side to Side Deadlifts

The movement starts on the ground between the front caster and the rear axle. 

The athlete must lift the Dumbbell up over their lap and get the Dumbbell to the other side

For Rep to count, at least one head of the DB to the ground. 

The athlete may sit the Dumbbell on their lap as it travels over but it is not required.  

A rep is credited when the Dumbbell starts on one side of the athlete and touches the ground on the opposite side.

Seated 2 

3 x 2min Rounds w/ 1min rest

Rogue Echo Cals 10/7

Max Slam Balls 20/14.  (9kg/6kg Wall Balls)

* Score is Max Slam Balls

Rest 2mins Between WOD 5 & 6

3 x 2min Rounds w/ 1min rest

30 Wall Balls 9/7ft  6kg/4kg

Max Side 2 Side Deadlifts  (15/12.5)

* Score is Max side to side DL

Echo Bike

The monitor must be set to zero at the beginning of each section. 

The athlete must stay seated on the bike until the monitor reads prescribed calories/meters. 

Athlete may not touch the monitor.

Feet must remain on footplate at all times. 

Slam Balls

The rep will begin with the ball on the ground. 

The athlete may bring the ball to the lap before raising it overhead with elbows locked out. 

The athlete will then push the ball down to the ground from overhead in one motion. 

The ball may be caught off the bounce to be brought back up. 

Handlers may retrieve ball for athlete.

Wall Balls 

The medicine ball must be in the support position in front of the body at the start of each repetition.

The repetition is credited when the center of the ball hits the target above the specified height.

If the ball hits low or does not hit the wall, it is a no rep.

If the ball drops to the ground from the top, the ball may be caught off the bounce.

Handlers may retrieve ball for athlete

Feet must remain on the footplate at all times. 

Side to Side Deadlifts

The movement starts on the ground between the front caster and the rear axle. 

The athlete must lift the Dumbbell up over their lap and get the Dumbbell to the other side

For Rep to count, at least one head of the DB to the ground. 

The athlete may sit the Dumbbell on their lap as it travels over but it is not required.  

A rep is credited when the Dumbbell starts on one side of the athlete and touches the ground on the opposite side.

Seated 3

3 x 2min Rounds w/ 1min rest

Rouge Echo Cals 5/3

Max Slam Balls box to overhead  (9kg/6kg Wall Balls)

* Score is Max Slam Balls

Rest 2mins Between WOD 5 & 6

3 x 2min Rounds w/ 1min rest

30 Wall Balls 8/6ft  6kg/4kg

Max Side 2 Side Deadlifts (12.5kg/10kg)

* Score is Max side to side DL

Echo Bike 

The monitor must be set to zero at the beginning of each section. 

The athlete must stay seated on the bike until the monitor reads prescribed calories/meters. 

Athlete may not touch the monitor.

Feet must remain on footplate at all times. 

Slam Balls

The rep will begin with the ball on a box in front of the athlete.

The athlete may bring the ball to the lap before raising it overhead with elbows locked out.

The athlete will then push the ball down to the box from overhead in one motion.

The ball may be caught off the bounce to be brought back up.

Handlers MAY retrieve ball for athlete if it rolls onto the ground.

Wall Balls 

The medicine ball must be in the support position in front of the body at the start of each repetition.

The repetition is credited when the center of the ball hits the target above the specified height.

If the ball hits low or does not hit the wall, it is a no rep.

If the ball drops to the ground from the top, the ball may be caught off the bounce.

Handlers MAY retrieve ball for athlete and return to the support position

Side to Side Deadlifts

The movement starts on the ground between the front caster and the rear axle. 

The athlete must lift the Dumbbell up over their lap and get the Dumbbell to the other side

For Rep to count, at least one head of the Dumbbell to the ground. 

The athlete may sit the Dumbbell on their lap as it travels over but it is not required.  

A rep is credited when the Dumbbell starts on one side of the athlete and touches the ground on the opposite side.

Fast and Furious: WOD 4&5

FLOW
Wod 2 and 3 will be completed as one event with 2 min rest between. Athlete will begin on their Rogue Echo Bike with hands off handles and feet off petals. Athletes who need to use straps for feet, may strap themselves in as long as the monitor is at zero when the timer begins the wod. At 3,2,1 Go, Athletes will have 2 minutes on the clock to complete the prescribed amount of calories on their bike. With time remaining, after the bike is complete, athletes will perform as many burpees over a line or slam balls for seated. They will repeat these two movements for 3 rounds of 2 minute increments with 1 minute of rest in between. Score will be max burpees or slam balls. 

Athletes will then rest 2 minutes. 

After 2 minutes of rest, athletes will begin by their wallballs and complete the prescribed number of wallballs and continue to max Toes to Bar, Hanging Knee Raise or side to side Deadlift in 2 minutes. They will repeat this couplet at 2 min increments 3 times with 1 minute of rest in between. Score will be max Toes to Bar,Hanging Knee Raise or side to side Deadlift. 

MOVEMENT STANDARDS

UPPER

WOD 5: Fast And Furious part 1

3 x 2min Rounds w/ 1min rest

Rogue Echo Cals 20/15

Max Lateral Burpees over Line

* Score is max lateral burpees over the 3 rounds

Rest 2mins Between WOD 5 & 6

WOD 6: Fast And Furious part 2

3 x 2min Rounds w/ 1min rest

30 Wall Balls 20/14.  (9kg/6kg)

Max SA Hanging knee raises

* Score is Max HKR over the 3 rounds

Echo Bike

The monitor must be set to zero at the beginning of each section. 

The athlete must stay seated on the bike until the monitor reads the prescribed calories/meters. 

Athlete may not touch the monitor.

Athlete my use straps as needed

Lateral burpees Over Line

The athlete will begin standing and perform a burpee with the chest and thighs touching the ground at the bottom.

No requirement to stand tall at the top of the burpee, but the athlete must be positioned laterally to the line with feet together before jumping.

The feet may be stepped in and out.

The athlete must jump over the designated line.

The jump must be a two foot take-off with two foot landing. No skipping or stepping over the line will be accepted and will be a NO REP.

The athlete who receives a NO REP must go back and rep the rep before moving on.

The rep is complete when both feet have landed together on the opposite side of the line.

Athletes may not touch the line, or it will result in a No Rep.

Wall Balls

At the start of each rep, the ball must be in the support position in front of the athlete’s body.

Squat until the hip crease is below the knees.

A squat clean to start the set is allowed but not required as long as the ball starts on the ground.

The rep is credited when the center of the ball hits the target clearly ABOVE the specified height.

If the ball hits low or does not hit the wall, the rep will not count.

If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

Single Arm Hanging Knee Raises

The athlete must begin by hanging from the pull-up bar with arm extended.

Heels must be brought back behind the bar.

Overhand or underhand grip is permitted.

The rep is credited when the athlete’s knees rise above the hips.

LOWER

WOD 5: Fast And Furious part 1

3 x 2min Rounds w/ 1min rest

Rogue Echo Cals 15/10

Max Lateral Burpees over line

* Score is max Lateral burpees over the 3 rounds

Rest 2mins Between WOD 5 & 6

WOD 6: Fast And Furious part 2

3 x 2min Rounds w/ 1min rest

30 Wall Balls Push Press 20/14.  (9kg/6kg)

Max Toes to Bar

* Score is Max Toes to Bar over the 3 rounds

Echo Bike

The monitor must be set to zero at the beginning of each section. 

The athlete must stay seated on the bike until the monitor reads prescribed calories/meters. 

Athlete may not touch the monitor.

Athlete my use straps as needed

Lateral burpees Over Line

The athlete will begin standing and perform a burpee with the chest and thighs touching the ground at the bottom.

No requirement to stand tall at the top of the burpee, but the athlete must be positioned laterally to the line with feet together before jumping.

The feet may be stepped in and out.

The athlete must jump over the designated line.

The jump must be a two foot take-off with two foot landing. No skipping or stepping over the line will be accepted and will be a NO REP.

The athlete who receives a NO REP must go back and rep the rep before moving on.

The rep is complete when both feet have landed together on the opposite side of the line.

Athletes may not touch the line, or it will result in a No Rep.

Wall Ball Push Press

At the start of each rep, the ball must be in the support position in front of the athlete’s body.

Ball must touch chest or come below height of head before each rep. 

Athlete may dip to any level they choose. Full Squat is not required.

The rep is credited when the center of the ball hits the target clearly ABOVE the specified height.

If the ball hits low or does not hit the wall, the rep will not count.

Toes to Bar

Athletes begin by hanging from the pull-up bar with arms extended. 

The heels must be brought back behind the bar. 

Overhand, underhand, or mixed grips are all permitted. 

The rep is credited when the natural limb makes contact with the bar between the hands at the same time. 

Any part of the feet may make contact with the bar. 

NEURO

WOD 5: Fast And Furious part 1

3 x 2min Rounds w/ 1min rest

Rogue Echo Cals 15/10

Max Lateral Burpees over line

* Score max burpees over the 3 rounds

MAJOR

Rouge Echo Cals 10/7

Knee Burpees

WOD 6: Fast And Furious part 2

3 x 2min Rounds w/ 1min rest

30 Wall Balls 20/14   (9kg/6kg)
Max Hanging Knee Raises

* Score is Max Hanging Knee Raises over the 3 rounds

MAJOR

Wall Ball to a Box 9/7ft  6kg/4kg

Echo Bike

The monitor must be set to zero at the beginning of each section. 

The athlete must stay seated on the bike until the monitor reads prescribed calories/meters. 

Athlete may not touch the monitor.

Athlete my use straps as needed

Lateral burpees over Line (major: Knee burpees)

The athlete will begin standing and perform a burpee with the chest and thighs touching the ground at the bottom.

No requirement to stand tall at the top of the burpee, but the athlete must be positioned laterally to the line with feet together before jumping.

The feet may be stepped in and out.

The athlete must jump over the designated line.

The jump must be a two foot take-off with two foot landing. No skipping or stepping over the line will be accepted and will be a NO REP.

The athlete who receives a NO REP must go back and rep the rep before moving on.

The rep is complete when both feet have landed together on the opposite side of the line.

Athletes may not touch the line, or it will result in a No Rep.

Wall Balls 

At the start of each rep, the ball must be in the support position in front of the athlete’s body.

At the bottom, the hip crease must pass below the knees.

Athletes may sit on or touch a box, bench, or similar stable surface.

If the box height is higher than proper depth, athletes must lift feet off the ground before standing up from the bottom position. 

A squat clean to start the set is allowed but not required as long as the ball starts on the ground.

The rep is credited when the center of the ball hits the target clearly ABOVE the specified height.

If the ball hits low or does not hit the wall, the rep will not count.

If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

Hanging Knee Raises

The athlete must begin by hanging from the pull-up bar with arms extended.

Heels must be brought back behind the bar.

Overhand, underhand, or mixed grips are all permitted.

The rep is credited when the athlete’s knees rise above the hips.

WOD 3: Fast & Furious Part A

3 x 2min Rounds w/ 1min rest

INTERMEDIATE

Rogue Echo Cals 15/10

Max Lateral Burpees Over Line

* Score is max burpees over the 3 rounds.

FLOW

Wod 3 and 4 will be completed as one event with 2 min rest between. 

Athletes will begin standing behind their Rogue Echo Bike 

At 3,2,1 Go Athletes will have 2 minutes to complete the prescribed amount of cals on the Echo Bike and the max number of Lateral Burpees over the line

Athletes will repeat these two movements for 3 rounds of 2 minute increments with 1 minute of rest in between. 

The score will be max burpees over the 3 rounds.

Athletes will then rest for 2 minutes. 

After 2 minutes of rest.

Athletes will have 2 minutes to complete the prescribed amount of wall balls and the max number of toes to bar as possible.

Athletes will repeat these two movements for 3 rounds of 2 minute working increments with 1 minute of rest in between. 

The score will be max toes to bar over the 3 rounds.

MOVEMENT STANDARDS

Echo Bike

The monitor must be set to zero at the beginning of each section. 

The athlete must start standing behind the bike with hands behind their back.

The athlete must stay seated on the bike until the monitor reads the prescribed calories.

Athletes may not touch the monitor.

Lateral Burpee Over Line

The athlete will begin standing and perform a burpee with the chest and thighs touching the ground at the bottom.

No requirement to stand tall at the top of the burpee, but the athlete must be positioned laterally to the line with feet together before jumping.

The feet may be stepped in and out on the burpee.

The athlete must jump over the designated line.

The jump must be a two foot take-off with two foot landing. No skipping or stepping over the line will be accepted and will be a NO REP.

The athlete who receives a NO REP must go back and rep the rep before moving on.

The rep is complete when both feet have landed together on the opposite side of the line.

Athletes may not touch the line, or it will result in a No Rep.

WOD 3: Fast & Furious Part A

3 x 2min Rounds w/ 1min rest

INTERMEDIATE

Rogue Echo Cals 15/10

Max Lateral Burpees Over Line

* Score is max burpees over the 3 rounds.

FLOW

Wod 3 and 4 will be completed as one event with 2 min rest between. 

Athletes will begin standing behind their Rogue Echo Bike 

At 3,2,1 Go Athletes will have 2 minutes to complete the prescribed amount of cals on the Echo Bike and the max number of Lateral Burpees over the line

Athletes will repeat these two movements for 3 rounds of 2 minute increments with 1 minute of rest in between. 

The score will be max burpees over the 3 rounds.

Athletes will then rest for 2 minutes. 

After 2 minutes of rest.

Athletes will have 2 minutes to complete the prescribed amount of wall balls and the max number of toes to bar as possible.

Athletes will repeat these two movements for 3 rounds of 2 minute working increments with 1 minute of rest in between. 

The score will be max toes to bar over the 3 rounds.

MOVEMENT STANDARDS

Echo Bike

The monitor must be set to zero at the beginning of each section. 

The athlete must start standing behind the bike with hands behind their back.

The athlete must stay seated on the bike until the monitor reads the prescribed calories.

Athletes may not touch the monitor.

Lateral Burpee Over Line

The athlete will begin standing and perform a burpee with the chest and thighs touching the ground at the bottom.

No requirement to stand tall at the top of the burpee, but the athlete must be positioned laterally to the line with feet together before jumping.

The feet may be stepped in and out on the burpee.

The athlete must jump over the designated line.

The jump must be a two foot take-off with two foot landing. No skipping or stepping over the line will be accepted and will be a NO REP.

The athlete who receives a NO REP must go back and rep the rep before moving on.

The rep is complete when both feet have landed together on the opposite side of the line.

Athletes may not touch the line, or it will result in a No Rep.

Seated 1

3 x 2min Rounds w/ 1min rest

Rogue Echo Cals 10/7

Max Slam Balls 20/14  (9kg/6kg Wall Balls)

* Score is Max Slam Balls

Rest 2mins Between WOD 5 & 6

3 x 2min Rounds w/ 1min rest

30 Wall Balls 8/6ft  6kg/4kg

Max Side 2 Side Deadlifts (15/12.5)

* Score is Max side to side DL

Echo Bike

The monitor must be set to zero at the beginning of each section. 

The athlete must stay seated on the bike until the monitor reads prescribed calories/meters. 

Athlete may not touch the monitor.

Feet must remain on footplate at all times. 

Slam Balls

The rep will begin with the ball on the ground. 

The athlete may bring the ball to the lap before raising it overhead with elbows locked out. 

The athlete will then push the ball down to the ground from overhead in one motion. 

The ball may be caught off the bounce to be brought back up. 

Handlers may retrieve ball for athlete.

Wall Balls 

The medicine ball must be in the support position in front of the body at the start of each repetition.

The repetition is credited when the center of the ball hits the target above the specified height.

If the ball hits low or does not hit the wall, it is a no rep.

If the ball drops to the ground from the top, the ball may be caught off the bounce.

Handlers may retrieve ball for athlete

Feet must remain on the footplate at all times. 

Side to Side Deadlifts

The movement starts on the ground between the front caster and the rear axle. 

The athlete must lift the Dumbbell up over their lap and get the Dumbbell to the other side

For Rep to count, at least one head of the DB to the ground. 

The athlete may sit the Dumbbell on their lap as it travels over but it is not required.  

A rep is credited when the Dumbbell starts on one side of the athlete and touches the ground on the opposite side.

Seated 2 

3 x 2min Rounds w/ 1min rest

Rogue Echo Cals 10/7

Max Slam Balls 20/14.  (9kg/6kg Wall Balls)

* Score is Max Slam Balls

Rest 2mins Between WOD 5 & 6

3 x 2min Rounds w/ 1min rest

30 Wall Balls 9/7ft  6kg/4kg

Max Side 2 Side Deadlifts  (15/12.5)

* Score is Max side to side DL

Echo Bike

The monitor must be set to zero at the beginning of each section. 

The athlete must stay seated on the bike until the monitor reads prescribed calories/meters. 

Athlete may not touch the monitor.

Feet must remain on footplate at all times. 

Slam Balls

The rep will begin with the ball on the ground. 

The athlete may bring the ball to the lap before raising it overhead with elbows locked out. 

The athlete will then push the ball down to the ground from overhead in one motion. 

The ball may be caught off the bounce to be brought back up. 

Handlers may retrieve ball for athlete.

Wall Balls 

The medicine ball must be in the support position in front of the body at the start of each repetition.

The repetition is credited when the center of the ball hits the target above the specified height.

If the ball hits low or does not hit the wall, it is a no rep.

If the ball drops to the ground from the top, the ball may be caught off the bounce.

Handlers may retrieve ball for athlete

Feet must remain on the footplate at all times. 

Side to Side Deadlifts

The movement starts on the ground between the front caster and the rear axle. 

The athlete must lift the Dumbbell up over their lap and get the Dumbbell to the other side

For Rep to count, at least one head of the DB to the ground. 

The athlete may sit the Dumbbell on their lap as it travels over but it is not required.  

A rep is credited when the Dumbbell starts on one side of the athlete and touches the ground on the opposite side.

Seated 3

3 x 2min Rounds w/ 1min rest

Rouge Echo Cals 5/3

Max Slam Balls box to overhead  (9kg/6kg Wall Balls)

* Score is Max Slam Balls

Rest 2mins Between WOD 5 & 6

3 x 2min Rounds w/ 1min rest

30 Wall Balls 8/6ft  6kg/4kg

Max Side 2 Side Deadlifts (12.5kg/10kg)

* Score is Max side to side DL

Echo Bike 

The monitor must be set to zero at the beginning of each section. 

The athlete must stay seated on the bike until the monitor reads prescribed calories/meters. 

Athlete may not touch the monitor.

Feet must remain on footplate at all times. 

Slam Balls

The rep will begin with the ball on a box in front of the athlete.

The athlete may bring the ball to the lap before raising it overhead with elbows locked out.

The athlete will then push the ball down to the box from overhead in one motion.

The ball may be caught off the bounce to be brought back up.

Handlers MAY retrieve ball for athlete if it rolls onto the ground.

Wall Balls 

The medicine ball must be in the support position in front of the body at the start of each repetition.

The repetition is credited when the center of the ball hits the target above the specified height.

If the ball hits low or does not hit the wall, it is a no rep.

If the ball drops to the ground from the top, the ball may be caught off the bounce.

Handlers MAY retrieve ball for athlete and return to the support position

Side to Side Deadlifts

The movement starts on the ground between the front caster and the rear axle. 

The athlete must lift the Dumbbell up over their lap and get the Dumbbell to the other side

For Rep to count, at least one head of the Dumbbell to the ground. 

The athlete may sit the Dumbbell on their lap as it travels over but it is not required.  

A rep is credited when the Dumbbell starts on one side of the athlete and touches the ground on the opposite side.

WOD 4: Fast and Furious Part B

3 x 2min Rounds w/ 1min rest

INTERMEDIATE

20 Wall Balls @ 9kg #10ft/ 6kg #9ft

Max Toes to Bar

60+ Intermediate  6kg #10ft/ 4kg #9ft

60+Intermediate  Knee Raises

FLOW

Wod 3 and 4 will be completed as one event with 2 min rest between. 

Athletes will begin standing behind their Rogue Echo Bike 

At 3,2,1 Go Athletes will have 2 minutes to complete the prescribed amount of cals on the Echo Bike and the max number of Lateral Burpees over the line

Athletes will repeat these two movements for 3 rounds of 2 minute increments with 1 minute of rest in between. 

The score will be max burpees over the 3 rounds.

Athletes will then rest for 2 minutes. 

After 2 minutes of rest.

Athletes will have 2 minutes to complete the prescribed amount of wall balls and the max number of toes to bar as possible.

Athletes will repeat these two movements for 3 rounds of 2 minute working increments with 1 minute of rest in between. 

The score will be max toes to bar over the 3 rounds.

MOVEMENT STANDARDS

Wall Balls

At the start of each rep, the ball must be in the support position in front of the athlete’s body.

Squat until the hip crease is below the knees.

A squat clean to start the set is allowed but not required as long as the ball starts on the ground.

The rep is credited when the centre of the ball hits the target clearly ABOVE the specified height.

If the ball hits low or does not hit the wall, the rep will not count.

If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

Toes to Bar

Athletes begin by hanging from the pull-up bar with arms extended. 

The heels must be brought back behind the bar. 

Overhand, underhand, or mixed grips are all permitted. 

The rep is credited when the feet make contact with the bar between the hands at the same time. 

Any part of the feet may make contact with the bar. 

WOD 4: Fast & Furious Part B

3 x 2min Rounds w/ 1min rest

INTERMEDIATE

20 Wall Balls @ 9kg #10ft/ 6kg #9ft

Max Toes to Bar

* Score is max toes to bar over the 3 rounds.

60+ Intermediate  6kg #10ft/ 4kg #9ft

60+Intermediate  Knee Raises

FLOW

Wod 3 and 4 will be completed as one event with 2 min rest between. 

Athletes will begin standing behind their Rogue Echo Bike 

At 3,2,1 Go Athletes will have 2 minutes to complete the prescribed amount of cals on the Echo Bike and the max number of Lateral Burpees over the line

Athletes will repeat these two movements for 3 rounds of 2 minute increments with 1 minute of rest in between. 

The score will be max burpees over the 3 rounds.

Athletes will then rest for 2 minutes. 

After 2 minutes of rest.

Athletes will have 2 minutes to complete the prescribed amount of wall balls and the max number of toes to bar as possible.

Athletes will repeat these two movements for 3 rounds of 2 minute working increments with 1 minute of rest in between. 

The score will be max toes to bar over the 3 rounds.

MOVEMENT STANDARDS

Wall Balls

At the start of each rep, the ball must be in the support position in front of the athlete’s body.

Squat until the hip crease is below the knees.

A squat clean to start the set is allowed but not required as long as the ball starts on the ground.

The rep is credited when the centre of the ball hits the target clearly ABOVE the specified height.

If the ball hits low or does not hit the wall, the rep will not count.

If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

Toes to Bar

Athletes begin by hanging from the pull-up bar with arms extended. 

The heels must be brought back behind the bar. 

Overhand, underhand, or mixed grips are all permitted. 

The rep is credited when the feet make contact with the bar between the hands at the same time. 

Any part of the feet may make contact with the bar. 

WOD 3: Fast & Furious Part A

3 x 2min Rounds w/ 1min rest

RXD

Rogue Echo Cals 20/15

Max Lateral Burpees over line

* Score is max burpees over the 3 rounds.

FLOW

Wod 3 and 4 will be completed as one event with 2 min rest between. 

Athletes will begin standing behind their Rogue Echo Bike 

At 3,2,1 Go Athletes will have 2 minutes to complete the prescribed amount of cals on the Echo Bike and the max number of Lateral Burpees over the line

Athletes will repeat these two movements for 3 rounds of 2 minute increments with 1 minute of rest in between. 

The score will be max burpees over the 3 rounds.

Athletes will then rest for 2 minutes. 

After 2 minutes of rest.

Athletes will have 2 minutes to complete the prescribed amount of wall balls and the max number of toes to bar as possible.

Athletes will repeat these two movements for 3 rounds of 2 minute working increments with 1 minute of rest in between. 

The score will be max toes to bar over the 3 rounds.

MOVEMENT STANDARDS

Echo Bike

The monitor must be set to zero at the beginning of each section. 

The athlete must start standing behind the bike with hands behind their back.

The athlete must stay seated on the bike until the monitor reads the prescribed calories.

Athletes may not touch the monitor.

Lateral Burpee Over Line

The athlete will begin standing and perform a burpee with the chest and thighs touching the ground at the bottom.

No requirement to stand tall at the top of the burpee, but the athlete must be positioned laterally to the line with feet together before jumping.

The feet may be stepped in and out on the burpee.

The athlete must jump over the designated line.

The jump must be a two foot take-off with two foot landing. No skipping or stepping over the line will be accepted and will be a NO REP.

The athlete who receives a NO REP must go back and rep the rep before moving on.

The rep is complete when both feet have landed together on the opposite side of the line.

Athletes may not touch the line, or it will result in a No Rep.

WOD 3: Fast and Furious Part A

3 x 2min Rounds w/ 1min rest

RXD

Rogue Echo Cals 20/15

Max Lateral Burpees over line

* Score is max burpees over the 3 rounds.

FLOW

Wod 3 and 4 will be completed as one event with 2 min rest between. 

Athletes will begin standing behind their Rogue Echo Bike 

At 3,2,1 Go Athletes will have 2 minutes to complete the prescribed amount of cals on the Echo Bike and the max number of Lateral Burpees over the line

Athletes will repeat these two movements for 3 rounds of 2 minute increments with 1 minute of rest in between. 

The score will be max burpees over the 3 rounds.

Athletes will then rest for 2 minutes. 

After 2 minutes of rest.

Athletes will have 2 minutes to complete the prescribed amount of wall balls and the max number of toes to bar as possible.

Athletes will repeat these two movements for 3 rounds of 2 minute working increments with 1 minute of rest in between. 

The score will be max toes to bar over the 3 rounds.

MOVEMENT STANDARDS

Echo Bike

The monitor must be set to zero at the beginning of each section. 

The athlete must start standing behind the bike with hands behind their back.

The athlete must stay seated on the bike until the monitor reads the prescribed calories.

Athletes may not touch the monitor.

Lateral Burpee Over Line

The athlete will begin standing and perform a burpee with the chest and thighs touching the ground at the bottom.

No requirement to stand tall at the top of the burpee, but the athlete must be positioned laterally to the line with feet together before jumping.

The feet may be stepped in and out on the burpee.

The athlete must jump over the designated line.

The jump must be a two foot take-off with two foot landing. No skipping or stepping over the line will be accepted and will be a NO REP.

The athlete who receives a NO REP must go back and rep the rep before moving on.

The rep is complete when both feet have landed together on the opposite side of the line.

Athletes may not touch the line, or it will result in a No Rep.

Fast and Furious: WOD 4&5

FLOW
Wod 2 and 3 will be completed as one event with 2 min rest between. Athlete will begin on their Rogue Echo Bike with hands off handles and feet off petals. Athletes who need to use straps for feet, may strap themselves in as long as the monitor is at zero when the timer begins the wod. At 3,2,1 Go, Athletes will have 2 minutes on the clock to complete the prescribed amount of calories on their bike. With time remaining, after the bike is complete, athletes will perform as many burpees over a line or slam balls for seated. They will repeat these two movements for 3 rounds of 2 minute increments with 1 minute of rest in between. Score will be max burpees or slam balls. 

Athletes will then rest 2 minutes. 

After 2 minutes of rest, athletes will begin by their wallballs and complete the prescribed number of wallballs and continue to max Toes to Bar, Hanging Knee Raise or side to side Deadlift in 2 minutes. They will repeat this couplet at 2 min increments 3 times with 1 minute of rest in between. Score will be max Toes to Bar,Hanging Knee Raise or side to side Deadlift. 

MOVEMENT STANDARDS

UPPER

WOD 5: Fast And Furious part 1

3 x 2min Rounds w/ 1min rest

Rogue Echo Cals 20/15

Max Lateral Burpees over Line

* Score is max lateral burpees over the 3 rounds

Rest 2mins Between WOD 5 & 6

WOD 6: Fast And Furious part 2

3 x 2min Rounds w/ 1min rest

30 Wall Balls 20/14.  (9kg/6kg)

Max SA Hanging knee raises

* Score is Max HKR over the 3 rounds

Echo Bike

The monitor must be set to zero at the beginning of each section. 

The athlete must stay seated on the bike until the monitor reads the prescribed calories/meters. 

Athlete may not touch the monitor.

Athlete my use straps as needed

Lateral burpees Over Line

The athlete will begin standing and perform a burpee with the chest and thighs touching the ground at the bottom.

No requirement to stand tall at the top of the burpee, but the athlete must be positioned laterally to the line with feet together before jumping.

The feet may be stepped in and out.

The athlete must jump over the designated line.

The jump must be a two foot take-off with two foot landing. No skipping or stepping over the line will be accepted and will be a NO REP.

The athlete who receives a NO REP must go back and rep the rep before moving on.

The rep is complete when both feet have landed together on the opposite side of the line.

Athletes may not touch the line, or it will result in a No Rep.

Wall Balls

At the start of each rep, the ball must be in the support position in front of the athlete’s body.

Squat until the hip crease is below the knees.

A squat clean to start the set is allowed but not required as long as the ball starts on the ground.

The rep is credited when the center of the ball hits the target clearly ABOVE the specified height.

If the ball hits low or does not hit the wall, the rep will not count.

If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

Single Arm Hanging Knee Raises

The athlete must begin by hanging from the pull-up bar with arm extended.

Heels must be brought back behind the bar.

Overhand or underhand grip is permitted.

The rep is credited when the athlete’s knees rise above the hips.

LOWER

WOD 5: Fast And Furious part 1

3 x 2min Rounds w/ 1min rest

Rogue Echo Cals 15/10

Max Lateral Burpees over line

* Score is max Lateral burpees over the 3 rounds

Rest 2mins Between WOD 5 & 6

WOD 6: Fast And Furious part 2

3 x 2min Rounds w/ 1min rest

30 Wall Balls Push Press 20/14.  (9kg/6kg)

Max Toes to Bar

* Score is Max Toes to Bar over the 3 rounds

Echo Bike

The monitor must be set to zero at the beginning of each section. 

The athlete must stay seated on the bike until the monitor reads prescribed calories/meters. 

Athlete may not touch the monitor.

Athlete my use straps as needed

Lateral burpees Over Line

The athlete will begin standing and perform a burpee with the chest and thighs touching the ground at the bottom.

No requirement to stand tall at the top of the burpee, but the athlete must be positioned laterally to the line with feet together before jumping.

The feet may be stepped in and out.

The athlete must jump over the designated line.

The jump must be a two foot take-off with two foot landing. No skipping or stepping over the line will be accepted and will be a NO REP.

The athlete who receives a NO REP must go back and rep the rep before moving on.

The rep is complete when both feet have landed together on the opposite side of the line.

Athletes may not touch the line, or it will result in a No Rep.

Wall Ball Push Press

At the start of each rep, the ball must be in the support position in front of the athlete’s body.

Ball must touch chest or come below height of head before each rep. 

Athlete may dip to any level they choose. Full Squat is not required.

The rep is credited when the center of the ball hits the target clearly ABOVE the specified height.

If the ball hits low or does not hit the wall, the rep will not count.

Toes to Bar

Athletes begin by hanging from the pull-up bar with arms extended. 

The heels must be brought back behind the bar. 

Overhand, underhand, or mixed grips are all permitted. 

The rep is credited when the natural limb makes contact with the bar between the hands at the same time. 

Any part of the feet may make contact with the bar. 

NEURO

WOD 5: Fast And Furious part 1

3 x 2min Rounds w/ 1min rest

Rogue Echo Cals 15/10

Max Lateral Burpees over line

* Score max burpees over the 3 rounds

MAJOR

Rouge Echo Cals 10/7

Knee Burpees

WOD 6: Fast And Furious part 2

3 x 2min Rounds w/ 1min rest

30 Wall Balls 20/14   (9kg/6kg)
Max Hanging Knee Raises

* Score is Max Hanging Knee Raises over the 3 rounds

MAJOR

Wall Ball to a Box 9/7ft  6kg/4kg

Echo Bike

The monitor must be set to zero at the beginning of each section. 

The athlete must stay seated on the bike until the monitor reads prescribed calories/meters. 

Athlete may not touch the monitor.

Athlete my use straps as needed

Lateral Burpees Over Line (major: Knee burpees)

The athlete will begin standing and perform a burpee with the chest and thighs touching the ground at the bottom.

No requirement to stand tall at the top of the burpee, but the athlete must be positioned laterally to the line with feet together before jumping.

The feet may be stepped in and out.

The athlete must jump over the designated line.

The jump must be a two foot take-off with two foot landing. No skipping or stepping over the line will be accepted and will be a NO REP.

The athlete who receives a NO REP must go back and rep the rep before moving on.

The rep is complete when both feet have landed together on the opposite side of the line.

Athletes may not touch the line, or it will result in a No Rep.

Wall Balls 

At the start of each rep, the ball must be in the support position in front of the athlete’s body.

At the bottom, the hip crease must pass below the knees.

Athletes may sit on or touch a box, bench, or similar stable surface.

If the box height is higher than proper depth, athletes must lift feet off the ground before standing up from the bottom position. 

A squat clean to start the set is allowed but not required as long as the ball starts on the ground.

The rep is credited when the center of the ball hits the target clearly ABOVE the specified height.

If the ball hits low or does not hit the wall, the rep will not count.

If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

Hanging Knee Raises

The athlete must begin by hanging from the pull-up bar with arms extended.

Heels must be brought back behind the bar.

Overhand, underhand, or mixed grips are all permitted.

The rep is credited when the athlete’s knees rise above the hips.

WOD 4: Fast & Furious Part B

3 x 2min Rounds w/ 1min rest

RXD

30 Wall Balls @ 9kg #10ft/ 6kg #9ft

Max Toes to Bar

* Score is max toes to bar over the 3 rounds.

60+ RX 6kg #10ft/ 4kg #9ft

FLOW
Wod 3 and 4 will be completed as one event with 2 min rest between. 

Athletes will begin standing behind their Rogue Echo Bike 

At 3,2,1 Go Athletes will have 2 minutes to complete the prescribed amount of cals on the Echo Bike and the max number of Lateral Burpees over the line

Athletes will repeat these two movements for 3 rounds of 2 minute increments with 1 minute of rest in between. 

The score will be max burpees over the 3 rounds.

Athletes will then rest for 2 minutes. 

After 2 minutes of rest.

Athletes will have 2 minutes to complete the prescribed amount of wall balls and the max number of toes to bar as possible.

Athletes will repeat these two movements for 3 rounds of 2 minute working increments with 1 minute of rest in between. 

The score will be max toes to bar over the 3 rounds.

MOVEMENT STANDARDS

Wall Balls

At the start of each rep, the ball must be in the support position in front of the athlete’s body.

Squat until the hip crease is below the knees.

A squat clean to start the set is allowed but not required as long as the ball starts on the ground.

The rep is credited when the centre of the ball hits the target clearly ABOVE the specified height.

If the ball hits low or does not hit the wall, the rep will not count.

If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

Toes to Bar

Athletes begin by hanging from the pull-up bar with arms extended. 

The heels must be brought back behind the bar. 

Overhand, underhand, or mixed grips are all permitted. 

The rep is credited when the feet make contact with the bar between the hands at the same time. 

Any part of the feet may make contact with the bar. 

WOD 4: Fast & Furious Part B

3 x 2min Rounds w/ 1min rest

RXD

30 Wall Balls @ 9kg #10ft/ 6kg #9ft

Max Toes to Bar

60+ Intermediate  6kg #10ft/ 4kg #9ft

FLOW
Wod 3 and 4 will be completed as one event with 2 min rest between. 

Athletes will begin standing behind their Rogue Echo Bike 

At 3,2,1 Go Athletes will have 2 minutes to complete the prescribed amount of cals on the Echo Bike and the max number of Lateral Burpees over the line

Athletes will repeat these two movements for 3 rounds of 2 minute increments with 1 minute of rest in between. 

The score will be max burpees over the 3 rounds.

Athletes will then rest for 2 minutes. 

After 2 minutes of rest.

Athletes will have 2 minutes to complete the prescribed amount of wall balls and the max number of toes to bar as possible.

Athletes will repeat these two movements for 3 rounds of 2 minute working increments with 1 minute of rest in between. 

The score will be max toes to bar over the 3 rounds.

MOVEMENT STANDARDS

Wall Balls

At the start of each rep, the ball must be in the support position in front of the athlete’s body.

Squat until the hip crease is below the knees.

A squat clean to start the set is allowed but not required as long as the ball starts on the ground.

The rep is credited when the centre of the ball hits the target clearly ABOVE the specified height.

If the ball hits low or does not hit the wall, the rep will not count.

If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

Toes to Bar

Athletes begin by hanging from the pull-up bar with arms extended. 

The heels must be brought back behind the bar. 

Overhand, underhand, or mixed grips are all permitted. 

The rep is credited when the feet make contact with the bar between the hands at the same time. 

Any part of the feet may make contact with the bar. 

FLOATER: 1RM Bench Press

5 min to Set Up

5 mins to find 1RM Bench

10mins Total Time

FLOW:

Athlete will have in total a 10min window.

Athlete will have 5min window to organise their weights and load their bar with the initial weight 

Once the above window is finished athletes have 5mins to find their 1RM Bench Press.

The athlete may not start early.

Athlete can attempt as many times zsas they wish in that 5min period but the lift must be completed by the 10 minute mark

If athlete has not finished that lift in the time.  Athlete will receive a no rep and will not count towards the score.

Athlete will not receive any assistance unracking the bar

The only time athlete will have any assistance is if they fail a rep.

Athletes are required to load and unload their own bars.

Score is the heaviest load shifted in a single lift .

MOVEMENT STANDARDS:

When gripping the barbell, the athletes pinky finger may not be outside the second grip ring on the barbell

Athlete will unrack the barbell and start rep with full extension of the arms.

Both feet must remain on the floor (or bumper plates) throughout the entire rep.

The shoulders and buttocks must remain in contact with the bench throughout the rep

During the lift, if the feet come off the floor (or bumper plates) at any point, or the shoulders and/ or buttocks come off the bench, the attempt will not count.

The bar must make contact with any part of the torso at the bottom.

The athlete may NOT pause or rest with the bar on the torso.

The rep counts when the arms return to full extension with the bar over the athlete’s torso.

The athlete must pause briefly with the bar at full extension before the bar is reracked.

FLOW

Athlete will begin on their lane numbers. On 3,2,1, Go, athletes will move to their Ski ERG and begin the prescribed number of calories. Once complete, Athlete will move to their designated distance hand-stand walk/sandbag carry/bear crawl/wheelie/wheel that will increase each round. Athletes will first complete 1 meter/ Upper 2 meter carry up and back. They will then go back to their Ski ERG and complete same prescribed number of calories. Athlete will then move to their designated distance hand-stand walk/sandbag carry/bear crawl/wheelie/wheel and complete 2 meters/ Upper 3 meter carry up and back. They will move back to their Ski ERG and complete calories. Distance will increase by 1 meter each round up to 9 meters. Time cap is 7 minutes. Score is time finished or reps completed. Distance walk counts as one rep. TIe Breaker is the time after the second Ski ERG.

MOVEMENT STANDARD

Upper

AMRAP 7min Cap

Ski Erg 10/7 Cals

2m Up/Back SB Chest Carry (30kg/45kg)

Repeat Ski

3m Up/Back SB Chest Carry

Repeat Ski

4m Up/Back SB Chest Carry

Etc all the way up to 9m

* Score is Time finished or Reps completed

* Tie Break time after the 2nd Ski Erg

Ski ERG

The monitor on the ski erg must be set to zero at the beginning of the ski. You may adjust the damper at any time. 
Hands must remain on the handles until you have reached the prescribed calories. 

Sandbag Chest Carry 

Athletes may use strap or grip assist.
Sandbag must be carried at chest level. I.e. above hip and below shoulder.
Athlete must stand and control the sandbag before feet cross the start line
Athlete will carry out 2m with both feet crossing the line then return to the start line
If the sandbag drops before the feet cross the final distance line, it is a no rep and the Athlete must start the full distance over.
Athlete will increase in 1m increments each round
Once the athlete is over the 9m line, they will drop the bag and move to the finish line to complete the workout.
The athlete is not allowed to exit their lane.

Lower

AMRAP 7min Cap

Ski Erg 10/7 Cals

1m HS Walk

Repeat Ski

2m HS Walk

Repeat Ski

3m HS Walk

Etc all the way up to 9m HS WALK

* Score is Time finished or Reps completed

* Tie Break time after the 2nd Ski Erg

Ski ERG

The monitor on the ski erg must be set to zero at the beginning of the ski. You may adjust the damper at any time. 
Hands must remain on the handles until you have reached the prescribed calories. 

Handstand Walk

Athletes must begin with hands and feet behind the designated start line.
Feet cannot touch the ground when hands cross the designated start line.
Rep is counted when hands cross the designated finish line.
If the Athlete’s feet touch the ground before the designated finish line, it is counted as a no rep and the athlete must start the full distance over.

Neuro

AMRAP 7min Cap

Ski Erg 8/5 Cals

1m Bear Crawl

Repeat Ski

2m Bear Crawl

Repeat Ski

3m Bear Crawl

Etc all the way up to 9m Bear Crawl

Ski ERG

The monitor on the ski erg must be set to zero at the beginning of the ski. You may adjust the damper at any time. 
Hands must remain on the handles until you have reached the prescribed calories. 

Bear Crawl

Athlete must begin with hands and feet behind the designated start line.
Buttocks must be higher than the height of the shoulders at all times.
Rep is counted when hands cross the designated finish line.
Weight must be distributed into hands and feet.
If the Athlete’s buttocks lower below the height of the shoulders or knees touch the ground before the designated finish line, it is counted as a no rep and the athlete must start the full distance over.

Seated 1

AMRAP 7min Cap

Ski Erg 8/5 Cals

1m Wheelie

Repeat Ski

2m Wheelie

Repeat Ski

3m Wheelie

Etc all the way up to 9m Wheelie

* Score is Time finished or Reps completed

* Tie Break time after the 2nd Ski Erg

Ski ERG

The monitor on the ski erg must be set to zero at the beginning of the ski.
You may adjust the damper at any time. 
If there are no clips, handlers may hand handles to athletes
Hands must remain on the handles until you have reached the prescribed calories. 

Wheelie

Athlete will begin with all 4 wheels behind the designated start line.
Casters must not be touching the ground when axle wheels pass the designated start line.
Athlete’s axle wheels must pass the designated finish line before casters touch down.
If casters touch down before designated finish line, athlete falls, or handler touches athlete's chair, it will count as a no rep and athlete must start the full distance over.

Seated 2 

AMRAP 7min Cap

Ski Erg 8/5 Cals

1m Wheelie

Repeat Ski

2m Wheelie

Repeat Ski

3m Wheelie

Etc all the way up to 9m Wheelie

* Score is Time finished or Reps completed

* Tie Break time after the 2nd Ski Erg

Ski ERG

The monitor on the ski erg must be set to zero at the beginning of the ski.
You may adjust the damper at any time. 
If there are no clips, handlers may hand handles to athletes
Hands must remain on the handles until you have reached the prescribed calories. 

Wheelie

The athlete will begin with all 4 wheels behind the designated start line. 
Casters must not be touching the ground when axle wheels pass the designated start line. 
Athlete’s axle wheels must pass the designated finish line before the casters touch down.
If casters touch down before the designated finish line, the athlete falls, or the handler touches athlete's chair, it will count as a no rep and athlete must start the full distance over. 

Seated 3

AMRAP 7min Cap

Ski Erg 8/5 Cals

1m Wheel

Repeat Ski

2m Wheel

Repeat Ski

3m Wheel

Etc all the way up to 9m Wheel

* Score is Time finished or Reps completed

* Tie Break time after the 2nd Ski Erg

Ski ERG

The monitor on the ski erg must be set to zero at the beginning of the ski.
You may adjust the damper at any time. 
If there are no clips, handlers may hand handles to athletes
Hands must remain on the handles until you have reached the prescribed calories. 

Wheel

Athlete will begin with all 4 wheels behind the designated start line.
Athlete will continue until axle wheels are passed designated finish line.
If handler touches the athlete's chair, it will count as a no rep and athlete must start the full distance over.

PRISON YARD

1RM BENCH
E2MOM for 5 Attempts (10 min total )

FLOW

Athlete will begin workout laying flat on bench with their hands on their legs

At the call of 3,2,1, Go. The athlete may commence their bench press attempt

The athlete will have 2 minutes to perform their lift as well as organise and load the plates for their next attempt 

They will perform this sequence a total of 5 times.

Score is the heaviest load shifted in a single lift .

MOVEMENT STANDARDS

Upper

All athletes must grip the barbell anywhere between the the second grip rings

After lift off the athlete must demonstrate the bar is stopped and balanced before commencing the lift

Clear and obvious contact to the chest must be demonstrated . Contact can be anywhere below the collar bone and bottom of the sternum

The bar must be locked out and balanced before the bar can be returned to the rack.

Lower/ Neuro

When gripping the barbell, the athletes pinky finger may not be outside the second grip ring on the bar

After lift off the athlete must demonstrate that the arms are locked out and bar balanced before commencing the lift. 

Clear and obvious contact to the chest must be demonstrated . Contact can be anywhere below the collar bone and bottom of the sternum

The bar must be locked out and balanced before the bar can be returned to the rack.

Seated 1 

When gripping the barbell, the athletes pinky finger may not be outside the second grip ring on the bar

After lift off the athlete must demonstrate that the arms are locked out and bar balanced before commencing the lift. 

Clear and obvious contact to the chest must be demonstrated . Contact can be anywhere below the collar bone and bottom of the sternum

The bar must be locked out and balanced before the bar can be returned to the rack.

Assistant may provide lift off and re rack 

Assistant can change plates for athlete 

Feet up on bench and/or wheelchair allowed

Velcro straps allowed  to secure body to bench 

2 benches allowed to prevent rolling. 

Seated 2

When gripping the barbell, the athletes pinky finger may not be outside the second grip ring on the bar

After lift off the athlete must demonstrate that the arms are locked out and bar balanced before commencing the lift. 

Clear and obvious contact to the chest must be demonstrated . Contact can be anywhere below the collar bone and bottom of the sternum

The bar must be locked out and balanced before the bar can be returned to the rack.

Assistant may provide lift off and re rack 

Assistant can change plates for athlete 

Feet up on bench and/or wheelchair allowed

Velcro straps allowed  to secure body to bench 

2 benches allowed to prevent rolling. 

Seated 3

When gripping the barbell, the athletes pinky finger may not be outside the second grip ring on the bar

After lift off the athlete must demonstrate that the arms are locked out and bar balanced before commencing the lift. 

Clear and obvious contact to the chest must be demonstrated . Contact can be anywhere below the collar bone and bottom of the sternum

The bar must be locked out and balanced before the bar can be returned to the rack.

Assistant may provide lift off and re rack 

Assistant can change plates for athlete 

Feet up on bench and/or wheelchair allowed

Velcro straps allowed  to secure body to bench 

2 benches allowed to prevent rolling.

UNBROKEN

For Load (10min Cap)
15-12-9
Unbroken Clean & Jerks

This workout will be scored on the load moved for the sets.

Tie Break time will be on the completion. 

FLOW

Athletes will begin behind their barbells on 3,2,1 Go, They will move to their barbell and load it with their first weight and complete an unbroken set of 15 Clean & Jerks as touch-and-go reps.

The athlete must drop the bar after the set of 15 and can rest as required.

The athlete will then load their bar with their next weight going heavier and begin an unbroken set of 12 Clean & Jerks as touch-and-go reps.

The athlete must drop the bar after the set of 12 and can rest as required.

The athlete will then load their bar with their final weight going heavier and complete an unbroken set of 9 Clean & Jerks as touch-and-go reps.

Time stops when the athlete has completed the final jerk on the set of 9 

The last rep of the set must be completed before the end of the time cap

MOVEMENT STANDARDS

UPPER

Rep begins with the bar on the ground in front of the athlete.

The athlete will lift the bar to the front rack position. Muscle Cleans, Power Cleans, and Squat Cleans are all acceptable.     

The end of the clean is counted when the bar is in the front rack position with hips and knees extended.

Each rep of the jerk begins with the barbell at the shoulder in the front rack position.

The athlete may dip and drive with the legs while the weight is on the shoulders.

Once the barbell leaves the shoulder, the hips and knees must re-bend to catch the weight locked out overhead.

Rep is completed with the bar fully locked out overhead and over the middle of the body.

Athletes may tape the bar.

LOWER

Rep begins with the bar in the hang position in front of the athlete.

The athlete will lift the bar to the front rack position. Muscle Cleans, Power Cleans, and Squat Cleans are all acceptable.

The end of the clean is counted when the bar is in the front rack position with hips and knees extended.

Each rep of the jerk begins with the barbell at the shoulder in the front rack position.

The athlete may dip and drive with the legs while the weight is on the shoulders.

Once the barbell leaves the shoulder, the hips and knees must re-bend to catch the weight locked out overhead.

Rep is completed with the bar fully locked out overhead and over the middle of the body.

NEURO

Rep begins with the bar in the hang position in front of the athlete.

The athlete will lift the bar to the front rack position. Muscle Cleans, Power Cleans, and Squat Cleans are all acceptable.

The end of the clean is counted when the bar is in the front rack position with hips and knees extended.

Each rep of the jerk begins with the barbell at the shoulder in the front rack position.

The athlete may dip and drive with the legs while the weight is on the shoulders.

Once the barbell leaves the shoulder, the hips and knees must re-bend to catch the weight locked out overhead.

Rep is completed with the bar fully locked out overhead and over the middle of the body.

SEATED 1

Rep begins with the bar in the lap in front of the athlete.

Handler/ judge may assist with barbell pickup to lap.

The athlete will lift the bar to the front rack position.

The end of the clean is counted when the bar is in the front rack position with shoulders over hips.

Each rep of the press begins with the barbell touching the shoulder in the front rack position.

Rep is completed with the bar fully locked out overhead and over the middle of the body.

Once the barbell leaves the shoulder, upward movement of the bar is required for a rep to count.

Feet must remain on the footplate at all times.

SEATED 2

Rep begins with the bar in the lap in front of the athlete.

The athlete must pick up his/her own bar. The handler/ judge is not allowed to assist with barbell pickup.

The athlete will lift the bar to the front rack position.

The end of the clean is counted when the bar is in the front rack position with shoulders over hips.

Each rep of the press begins with the barbell touching the shoulder in the front rack position.

Rep is completed with the bar fully locked out overhead and over the middle of the body.

Once the barbell leaves the shoulder, upward movement of the bar is required for a rep to count.

Feet must remain on the footplate at all times.

SEATED 3

Rep begins with the bar in the lap in front of the athlete.

Handler/ judge may assist with barbell pickup to lap.

The athlete will lift the bar to the front rack position.

The end of the clean is counted when the bar is in the front rack position with shoulders over hips.

Each rep of the press begins with the barbell touching the shoulder in the front rack position.

Rep is completed with the bar fully locked out overhead and over the middle of the body.

Once the barbell leaves the shoulder, upward movement of the bar is required for a rep to count.

Feet must remain on the footplate at all times.

UNBROKEN

For Load (10min Cap)
15-12-9
Unbroken Clean & Jerks

This workout will be scored on the load moved for the sets.

Tie Break time will be on the completion of the last jerk.

FLOW:

Athletes will begin behind their barbells on 3,2,1 Go, they will move to their barbell and load it with their first weight and complete an unbroken set of 15 Clean & Jerks as touch-and-go reps.

The athlete must drop the bar after the set of 15 and can rest as required.

The athlete will then load their bar with their next weight going heavier and begin an unbroken set of 12 Clean & Jerks as touch-and-go reps.

The athlete must drop the bar after the set of 12 and can rest as required.

The athlete will then load their bar with their final weight going heavier and complete an unbroken set of 9 Clean & Jerks as touch-and-go reps.

Time stops when the athlete has completed the final jerk on the set of 9 

The last rep of the set must be completed before the end of the time cap

MOVEMENT STANDARDS:

Rep begins with the bar on the ground in front of the athlete.

The athlete will clean the bar to a front rack position.  Power Clean or Squat Clean is permitted.
Each rep of the jerk begins with the barbell at the shoulder in the front rack position.

The athlete may drive out of the clean straight into the jerk. A Push Jerk or Split Jerk is permitted as long as the finish position is achieved.

Rep is completed with the barbell fully locked out overhead and over the middle of the body with the feet in line.

Each individual set of 15-12-9 must be completed unbroken

If there is a break in the set, the athlete must start back at the beginning of that set

Any No Rep (on the clean or the jerk) is considered a break, and the entire set must be re-attempted.

The athlete may not move on till the previous set is completed in full

Athletes must add weight every set eg: different weights for the set of 15, set of 12 and the set of 9

The only place an athlete may pause or re-grip is in the front rack or overhead.

Regripping on the ground will be deemed as a break, and athletes will have to restart that set. Resting with the bar at the hip or in the back rack position will also be deemed as a break, the same with any break on the ground.

Athletes can go back in weight but still must be heavier than the previous set
The score is the weights added together of successfully lifted sets EG: Set 1 (15 reps) 60kg, Set 2(12 reps) 65Kg, Set 3(9 reps) 75kg Total Score: 200Kg Total Score

Only successfully lifted sets will count towards the score.
 

UNBROKEN

For Load (10min Cap)
15-12-9
Unbroken Clean & Jerks

This workout will be scored on the load moved for the sets.

Tie Break time will be on the completion of the last jerk.

FLOW:

Athletes will begin behind their barbells on 3,2,1 Go, they will move to their barbell and load it with their first weight and complete an unbroken set of 15 Clean & Jerks as touch-and-go reps.

The athlete must drop the bar after the set of 15 and can rest as required.

The athlete will then load their bar with their next weight going heavier and begin an unbroken set of 12 Clean & Jerks as touch-and-go reps.

The athlete must drop the bar after the set of 12 and can rest as required.

The athlete will then load their bar with their final weight going heavier and complete an unbroken set of 9 Clean & Jerks as touch-and-go reps.

Time stops when the athlete has completed the final jerk on the set of 9 

The last rep of the set must be completed before the end of the time cap

MOVEMENT STANDARDS:

Rep begins with the bar on the ground in front of the athlete.

The athlete will clean the bar to a front rack position.  Power Clean or Squat Clean is permitted.
Each rep of the jerk begins with the barbell at the shoulder in the front rack position.

The athlete may drive out of the clean straight into the jerk. A Push Jerk or Split Jerk is permitted as long as the finish position is achieved.

Rep is completed with the barbell fully locked out overhead and over the middle of the body with the feet in line.

Each individual set of 15-12-9 must be completed unbroken

If there is a break in the set, the athlete must start back at the beginning of that set

Any No Rep (on the clean or the jerk) is considered a break, and the entire set must be re-attempted.

The athlete may not move on till the previous set is completed in full

Athletes must add weight every set eg: different weights for the set of 15, set of 12 and the set of 9

The only place an athlete may pause or re-grip is in the front rack or overhead.

Regripping on the ground will be deemed as a break, and athletes will have to restart that set. Resting with the bar at the hip or in the back rack position will also be deemed as a break, the same with any break on the ground.

Athletes can go back in weight but still must be heavier than the previous set
The score is the weights added together of successfully lifted sets EG: Set 1 (15 reps) 60kg, Set 2(12 reps) 65Kg, Set 3(9 reps) 75kg Total Score: 200Kg Total Score

Only successfully lifted sets will count towards the score.
 

UNBROKEN

For Load (10min Cap)
15-12-9
Unbroken Clean & Jerks

This workout will be scored on the load moved for the sets.

Tie Break time will be on the completion of the last jerk.

FLOW:

Athletes will begin behind their barbells on 3,2,1 Go, they will move to their barbell and load it with their first weight and complete an unbroken set of 15 Clean & Jerks as touch-and-go reps.

The athlete must drop the bar after the set of 15 and can rest as required.

The athlete will then load their bar with their next weight going heavier and begin an unbroken set of 12 Clean & Jerks as touch-and-go reps.

The athlete must drop the bar after the set of 12 and can rest as required.

The athlete will then load their bar with their final weight going heavier and complete an unbroken set of 9 Clean & Jerks as touch-and-go reps.

Time stops when the athlete has completed the final jerk on the set of 9 

The last rep of the set must be completed before the end of the time cap

MOVEMENT STANDARDS:

Rep begins with the bar on the ground in front of the athlete.

The athlete will clean the bar to a front rack position.  Power Clean or Squat Clean is permitted.
Each rep of the jerk begins with the barbell at the shoulder in the front rack position.

The athlete may drive out of the clean straight into the jerk. A Push Jerk or Split Jerk is permitted as long as the finish position is achieved.

Rep is completed with the barbell fully locked out overhead and over the middle of the body with the feet in line.

Each individual set of 15-12-9 must be completed unbroken

If there is a break in the set, the athlete must start back at the beginning of that set

Any No Rep (on the clean or the jerk) is considered a break, and the entire set must be re-attempted.

The athlete may not move on till the previous set is completed in full

Athletes must add weight every set eg: different weights for the set of 15, set of 12 and the set of 9

The only place an athlete may pause or re-grip is in the front rack or overhead.

Regripping on the ground will be deemed as a break, and athletes will have to restart that set. Resting with the bar at the hip or in the back rack position will also be deemed as a break, the same with any break on the ground.

Athletes can go back in weight but still must be heavier than the previous set
The score is the weights added together of successfully lifted sets EG: Set 1 (15 reps) 60kg, Set 2(12 reps) 65Kg, Set 3(9 reps) 75kg Total Score: 200Kg Total Score

Only successfully lifted sets will count towards the score.
 

UNBROKEN

For Load (10min Cap)
15-12-9
Unbroken Clean & Jerks

This workout will be scored on the load moved for the sets.

Tie Break time will be on the completion of the last jerk.

FLOW:

Athletes will begin behind their barbells on 3,2,1 Go, they will move to their barbell and load it with their first weight and complete an unbroken set of 15 Clean & Jerks as touch-and-go reps.

The athlete must drop the bar after the set of 15 and can rest as required.

The athlete will then load their bar with their next weight going heavier and begin an unbroken set of 12 Clean & Jerks as touch-and-go reps.

The athlete must drop the bar after the set of 12 and can rest as required.

The athlete will then load their bar with their final weight going heavier and complete an unbroken set of 9 Clean & Jerks as touch-and-go reps.

Time stops when the athlete has completed the final jerk on the set of 9 

The last rep of the set must be completed before the end of the time cap

MOVEMENT STANDARDS:

Rep begins with the bar on the ground in front of the athlete.

The athlete will clean the bar to a front rack position.  Power Clean or Squat Clean is permitted.
Each rep of the jerk begins with the barbell at the shoulder in the front rack position.

The athlete may drive out of the clean straight into the jerk. A Push Jerk or Split Jerk is permitted as long as the finish position is achieved.

Rep is completed with the barbell fully locked out overhead and over the middle of the body with the feet in line.

Each individual set of 15-12-9 must be completed unbroken

If there is a break in the set, the athlete must start back at the beginning of that set

Any No Rep (on the clean or the jerk) is considered a break, and the entire set must be re-attempted.

The athlete may not move on till the previous set is completed in full

Athletes must add weight every set eg: different weights for the set of 15, set of 12 and the set of 9

The only place an athlete may pause or re-grip is in the front rack or overhead.

Regripping on the ground will be deemed as a break, and athletes will have to restart that set. Resting with the bar at the hip or in the back rack position will also be deemed as a break, the same with any break on the ground.

Athletes can go back in weight but still must be heavier than the previous set
The score is the weights added together of successfully lifted sets EG: Set 1 (15 reps) 60kg, Set 2(12 reps) 65Kg, Set 3(9 reps) 75kg Total Score: 200Kg Total Score

Only successfully lifted sets will count towards the score.
 

UNBROKEN

For Load (10min Cap)
15-12-9
Unbroken Clean & Jerks

This workout will be scored on the load moved for the sets.

Tie Break time will be on the completion of the last jerk.

FLOW:

Athletes will begin behind their barbells on 3,2,1 Go, they will move to their barbell and load it with their first weight and complete an unbroken set of 15 Clean & Jerks as touch-and-go reps.

The athlete must drop the bar after the set of 15 and can rest as required.

The athlete will then load their bar with their next weight going heavier and begin an unbroken set of 12 Clean & Jerks as touch-and-go reps.

The athlete must drop the bar after the set of 12 and can rest as required.

The athlete will then load their bar with their final weight going heavier and complete an unbroken set of 9 Clean & Jerks as touch-and-go reps.

Time stops when the athlete has completed the final jerk on the set of 9 

The last rep of the set must be completed before the end of the time cap

MOVEMENT STANDARDS:

Rep begins with the bar on the ground in front of the athlete.

The athlete will clean the bar to a front rack position.  Power Clean or Squat Clean is permitted.
Each rep of the jerk begins with the barbell at the shoulder in the front rack position.

The athlete may drive out of the clean straight into the jerk. A Push Jerk or Split Jerk is permitted as long as the finish position is achieved.

Rep is completed with the barbell fully locked out overhead and over the middle of the body with the feet in line.

Each individual set of 15-12-9 must be completed unbroken

If there is a break in the set, the athlete must start back at the beginning of that set

Any No Rep (on the clean or the jerk) is considered a break, and the entire set must be re-attempted.

The athlete may not move on till the previous set is completed in full

Athletes must add weight every set eg: different weights for the set of 15, set of 12 and the set of 9

The only place an athlete may pause or re-grip is in the front rack or overhead.

Regripping on the ground will be deemed as a break, and athletes will have to restart that set. Resting with the bar at the hip or in the back rack position will also be deemed as a break, the same with any break on the ground.

Athletes can go back in weight but still must be heavier than the previous set
The score is the weights added together of successfully lifted sets EG: Set 1 (15 reps) 60kg, Set 2(12 reps) 65Kg, Set 3(9 reps) 75kg Total Score: 200Kg Total Score

Only successfully lifted sets will count towards the score.
 

UNBROKEN

For Load (10min Cap)
15-12-9
Unbroken Clean & Jerks

This workout will be scored on the load moved for the sets.

Tie Break time will be on the completion of the last jerk.

FLOW:

Athletes will begin behind their barbells on 3,2,1 Go, they will move to their barbell and load it with their first weight and complete an unbroken set of 15 Clean & Jerks as touch-and-go reps.

The athlete must drop the bar after the set of 15 and can rest as required.

The athlete will then load their bar with their next weight going heavier and begin an unbroken set of 12 Clean & Jerks as touch-and-go reps.

The athlete must drop the bar after the set of 12 and can rest as required.

The athlete will then load their bar with their final weight going heavier and complete an unbroken set of 9 Clean & Jerks as touch-and-go reps.

Time stops when the athlete has completed the final jerk on the set of 9 

The last rep of the set must be completed before the end of the time cap

MOVEMENT STANDARDS:

Rep begins with the bar on the ground in front of the athlete.

The athlete will clean the bar to a front rack position.  Power Clean or Squat Clean is permitted.
Each rep of the jerk begins with the barbell at the shoulder in the front rack position.

The athlete may drive out of the clean straight into the jerk. A Push Jerk or Split Jerk is permitted as long as the finish position is achieved.

Rep is completed with the barbell fully locked out overhead and over the middle of the body with the feet in line.

Each individual set of 15-12-9 must be completed unbroken

If there is a break in the set, the athlete must start back at the beginning of that set

Any No Rep (on the clean or the jerk) is considered a break, and the entire set must be re-attempted.

The athlete may not move on till the previous set is completed in full

Athletes must add weight every set eg: different weights for the set of 15, set of 12 and the set of 9

The only place an athlete may pause or re-grip is in the front rack or overhead.

Regripping on the ground will be deemed as a break, and athletes will have to restart that set. Resting with the bar at the hip or in the back rack position will also be deemed as a break, the same with any break on the ground.

Athletes can go back in weight but still must be heavier than the previous set
The score is the weights added together of successfully lifted sets EG: Set 1 (15 reps) 60kg, Set 2(12 reps) 65Kg, Set 3(9 reps) 75kg Total Score: 200Kg Total Score

Only successfully lifted sets will count towards the score.
 

UNBROKEN

For Load (10min Cap)
15-12-9
Unbroken Clean & Jerks

This workout will be scored on the load moved for the sets.

Tie Break time will be on the completion of the last jerk.

FLOW:

Athletes will begin behind their barbells on 3,2,1 Go, they will move to their barbell and load it with their first weight and complete an unbroken set of 15 Clean & Jerks as touch-and-go reps.

The athlete must drop the bar after the set of 15 and can rest as required.

The athlete will then load their bar with their next weight going heavier and begin an unbroken set of 12 Clean & Jerks as touch-and-go reps.

The athlete must drop the bar after the set of 12 and can rest as required.

The athlete will then load their bar with their final weight going heavier and complete an unbroken set of 9 Clean & Jerks as touch-and-go reps.

Time stops when the athlete has completed the final jerk on the set of 9 

The last rep of the set must be completed before the end of the time cap

MOVEMENT STANDARDS:

Rep begins with the bar on the ground in front of the athlete.

The athlete will clean the bar to a front rack position.  Power Clean or Squat Clean is permitted.
Each rep of the jerk begins with the barbell at the shoulder in the front rack position.

The athlete may drive out of the clean straight into the jerk. A Push Jerk or Split Jerk is permitted as long as the finish position is achieved.

Rep is completed with the barbell fully locked out overhead and over the middle of the body with the feet in line.

Each individual set of 15-12-9 must be completed unbroken

If there is a break in the set, the athlete must start back at the beginning of that set

Any No Rep (on the clean or the jerk) is considered a break, and the entire set must be re-attempted.

The athlete may not move on till the previous set is completed in full

Athletes must add weight every set eg: different weights for the set of 15, set of 12 and the set of 9

The only place an athlete may pause or re-grip is in the front rack or overhead.

Regripping on the ground will be deemed as a break, and athletes will have to restart that set. Resting with the bar at the hip or in the back rack position will also be deemed as a break, the same with any break on the ground.

Athletes can go back in weight but still must be heavier than the previous set
The score is the weights added together of successfully lifted sets EG: Set 1 (15 reps) 60kg, Set 2(12 reps) 65Kg, Set 3(9 reps) 75kg Total Score: 200Kg Total Score

Only successfully lifted sets will count towards the score.
 

UNBROKEN

For Load (10min Cap)
15-12-9
Unbroken Clean & Jerks

This workout will be scored on the load moved for the sets.

Tie Break time will be on the completion of the last jerk.

FLOW:

Athletes will begin behind their barbells on 3,2,1 Go, they will move to their barbell and load it with their first weight and complete an unbroken set of 15 Clean & Jerks as touch-and-go reps.

The athlete must drop the bar after the set of 15 and can rest as required.

The athlete will then load their bar with their next weight going heavier and begin an unbroken set of 12 Clean & Jerks as touch-and-go reps.

The athlete must drop the bar after the set of 12 and can rest as required.

The athlete will then load their bar with their final weight going heavier and complete an unbroken set of 9 Clean & Jerks as touch-and-go reps.

Time stops when the athlete has completed the final jerk on the set of 9 

The last rep of the set must be completed before the end of the time cap

MOVEMENT STANDARDS:

Rep begins with the bar on the ground in front of the athlete.

The athlete will clean the bar to a front rack position.  Power Clean or Squat Clean is permitted.
Each rep of the jerk begins with the barbell at the shoulder in the front rack position.

The athlete may drive out of the clean straight into the jerk. A Push Jerk or Split Jerk is permitted as long as the finish position is achieved.

Rep is completed with the barbell fully locked out overhead and over the middle of the body with the feet in line.

Each individual set of 15-12-9 must be completed unbroken

If there is a break in the set, the athlete must start back at the beginning of that set

Any No Rep (on the clean or the jerk) is considered a break, and the entire set must be re-attempted.

The athlete may not move on till the previous set is completed in full

Athletes must add weight every set eg: different weights for the set of 15, set of 12 and the set of 9

The only place an athlete may pause or re-grip is in the front rack or overhead.

Regripping on the ground will be deemed as a break, and athletes will have to restart that set. Resting with the bar at the hip or in the back rack position will also be deemed as a break, the same with any break on the ground.

Athletes can go back in weight but still must be heavier than the previous set
The score is the weights added together of successfully lifted sets EG: Set 1 (15 reps) 60kg, Set 2(12 reps) 65Kg, Set 3(9 reps) 75kg Total Score: 200Kg Total Score

Only successfully lifted sets will count towards the score.
 

UNBROKEN

For Load (10min Cap)
15-12-9
Unbroken Clean & Jerks

This workout will be scored on the load moved for the sets.

Tie Break time will be on the completion of the last jerk.

FLOW:

Athletes will begin behind their barbells on 3,2,1 Go, they will move to their barbell and load it with their first weight and complete an unbroken set of 15 Clean & Jerks as touch-and-go reps.

The athlete must drop the bar after the set of 15 and can rest as required.

The athlete will then load their bar with their next weight going heavier and begin an unbroken set of 12 Clean & Jerks as touch-and-go reps.

The athlete must drop the bar after the set of 12 and can rest as required.

The athlete will then load their bar with their final weight going heavier and complete an unbroken set of 9 Clean & Jerks as touch-and-go reps.

Time stops when the athlete has completed the final jerk on the set of 9 

The last rep of the set must be completed before the end of the time cap

MOVEMENT STANDARDS:

Rep begins with the bar on the ground in front of the athlete.

The athlete will clean the bar to a front rack position.  Power Clean or Squat Clean is permitted.
Each rep of the jerk begins with the barbell at the shoulder in the front rack position.

The athlete may drive out of the clean straight into the jerk. A Push Jerk or Split Jerk is permitted as long as the finish position is achieved.

Rep is completed with the barbell fully locked out overhead and over the middle of the body with the feet in line.

Each individual set of 15-12-9 must be completed unbroken

If there is a break in the set, the athlete must start back at the beginning of that set

Any No Rep (on the clean or the jerk) is considered a break, and the entire set must be re-attempted.

The athlete may not move on till the previous set is completed in full

Athletes must add weight every set eg: different weights for the set of 15, set of 12 and the set of 9

The only place an athlete may pause or re-grip is in the front rack or overhead.

Regripping on the ground will be deemed as a break, and athletes will have to restart that set. Resting with the bar at the hip or in the back rack position will also be deemed as a break, the same with any break on the ground.

Athletes can go back in weight but still must be heavier than the previous set
The score is the weights added together of successfully lifted sets EG: Set 1 (15 reps) 60kg, Set 2(12 reps) 65Kg, Set 3(9 reps) 75kg Total Score: 200Kg Total Score

Only successfully lifted sets will count towards the score.
 

WALKABOUT: AMRAP 7min Cap

RXD & INTERMEDIATE

Ski Erg 10/7 Cals

1m HS Walk

Repeat Ski

2m HS Walk

Repeat Ski

3m HS Walk

Etc all the way up to 9m HS WALK

60+ RX Sandbag 45kg/ 35kg start at 2m

60+ Inter Sandbag 35kg/ 25kg start at 2m

* Handstand walk and sandbag carry must be unbroken

* Score is Time finished or Reps completed

* Tie Break time after the 2nd Ski Erg

FLOW

The athlete will begin on the start line.

On 3,2,1, Go, athletes will move to their Ski ERG and begin the prescribed number of calories. 

Once complete, Athlete will move to the HS WALK and complete their designated distance which will increase each round. 

Athletes will first complete 1 metre. 

They will then go back to their Ski ERG and complete the same prescribed number of calories. The athlete will then move back to the HS WALK and complete 2 meters. 

They will move back to their Ski ERG and complete calories. Distance will increase by 1 meter each round up to 9 meters. 

Time cap is 7 minutes. 

The score is time finished or reps completed. 

Distance per metre counts as one rep. 

TIe Breaker is the time after the second Ski ERG

MOVEMENT STANDARDS

Ski Erg

The monitor on the ski erg must be set to zero at the beginning of the ski. You may adjust the damper at any time.

Hands must remain on the handles until you have reached the prescribed calories.

Handstand Walk

Athletes must begin with hands and feet behind the designated start line.

Feet cannot be touching the ground when hands cross the designated start line.

Rep is counted when hands cross the designated finish line.

If Athlete’s feet touch the ground before the designated finish line, it is counted as a NO-REP, and the athlete must start the full distance over.

Last round athlete will cross the 9m line and run to the finish line.  When the finish line is crossed that will be the time scored for the athlete.

Sandbag Carry

Sandbag must be carried at chest level. I.e. above the hip and below the shoulder.

The athlete must stand and control the sandbag before feet cross the initial distance line.

Feet must cross the far distance line and return to start line.

If the sandbag drops before the feet cross the final distance line, it is a NO-REP and the athlete must start full distance over.

Athletes will carry up and back starting at 2m and increasing in 1m increments each round.

Last round athlete will only carry the bag up and then run to the finish line. 

When the finish line is crossed, that will be the time scored for the athlete.

The athlete is not allowed to exit their lane.

WALKABOUT: AMRAP 7min Cap

RXD & INTERMEDIATE

Ski Erg 10/7 Cals

1m HS Walk

Repeat Ski

2m HS Walk

Repeat Ski

3m HS Walk

Etc all the way up to 9m HS WALK

60+ RX Sandbag 45kg/ 35kg start at 2m

60+ Inter Sandbag 35kg/ 25kg start at 2m

* Handstand walk and sandbag carry must be unbroken

* Score is Time finished or Reps completed

* Tie Break time after the 2nd Ski Erg

FLOW

The athlete will begin on the start line.

On 3,2,1, Go, athletes will move to their Ski ERG and begin the prescribed number of calories. 

Once complete, Athlete will move to the HS WALK and complete their designated distance which will increase each round. 

Athletes will first complete 1 metre. 

They will then go back to their Ski ERG and complete the same prescribed number of calories. The athlete will then move back to the HS WALK and complete 2 meters. 

They will move back to their Ski ERG and complete calories. Distance will increase by 1 meter each round up to 9 meters. 

Time cap is 7 minutes. 

The score is time finished or reps completed. 

Distance per metre counts as one rep. 

TIe Breaker is the time after the second Ski ERG

MOVEMENT STANDARDS

Ski Erg

The monitor on the ski erg must be set to zero at the beginning of the ski. You may adjust the damper at any time.

Hands must remain on the handles until you have reached the prescribed calories.

Handstand Walk

Athletes must begin with hands and feet behind the designated start line.

Feet cannot be touching the ground when hands cross the designated start line.

Rep is counted when hands cross the designated finish line.

If Athlete’s feet touch the ground before the designated finish line, it is counted as a NO-REP, and the athlete must start the full distance over.

Last round athlete will cross the 9m line and run to the finish line.  When the finish line is crossed that will be the time scored for the athlete.

Sandbag Carry

Sandbag must be carried at chest level. I.e. above the hip and below the shoulder.

The athlete must stand and control the sandbag before feet cross the initial distance line.

Feet must cross the far distance line and return to start line.

If the sandbag drops before the feet cross the final distance line, it is a NO-REP and the athlete must start full distance over.

Athletes will carry up and back starting at 2m and increasing in 1m increments each round.

Last round athlete will only carry the bag up and then run to the finish line. 

When the finish line is crossed, that will be the time scored for the athlete.

The athlete is not allowed to exit their lane.

WALKABOUT: AMRAP 7min Cap

RXD & INTERMEDIATE

Ski Erg 10/7 Cals

1m HS Walk

Repeat Ski

2m HS Walk

Repeat Ski

3m HS Walk

Etc all the way up to 9m HS WALK

60+ RX Sandbag 45kg/ 35kg start at 2m

60+ Inter Sandbag 35kg/ 25kg start at 2m

* Handstand walk and sandbag carry must be unbroken

* Score is Time finished or Reps completed

* Tie Break time after the 2nd Ski Erg

FLOW

The athlete will begin on the start line.

On 3,2,1, Go, athletes will move to their Ski ERG and begin the prescribed number of calories. 

Once complete, Athlete will move to the HS WALK and complete their designated distance which will increase each round. 

Athletes will first complete 1 metre. 

They will then go back to their Ski ERG and complete the same prescribed number of calories. The athlete will then move back to the HS WALK and complete 2 meters. 

They will move back to their Ski ERG and complete calories. Distance will increase by 1 meter each round up to 9 meters. 

Time cap is 7 minutes. 

The score is time finished or reps completed. 

Distance per metre counts as one rep. 

TIe Breaker is the time after the second Ski ERG

MOVEMENT STANDARDS

Ski Erg

The monitor on the ski erg must be set to zero at the beginning of the ski. You may adjust the damper at any time.

Hands must remain on the handles until you have reached the prescribed calories.

Handstand Walk

Athletes must begin with hands and feet behind the designated start line.

Feet cannot be touching the ground when hands cross the designated start line.

Rep is counted when hands cross the designated finish line.

If Athlete’s feet touch the ground before the designated finish line, it is counted as a NO-REP, and the athlete must start the full distance over.

Last round athlete will cross the 9m line and run to the finish line.  When the finish line is crossed that will be the time scored for the athlete.

Sandbag Carry

Sandbag must be carried at chest level. I.e. above the hip and below the shoulder.

The athlete must stand and control the sandbag before feet cross the initial distance line.

Feet must cross the far distance line and return to start line.

If the sandbag drops before the feet cross the final distance line, it is a NO-REP and the athlete must start full distance over.

Athletes will carry up and back starting at 2m and increasing in 1m increments each round.

Last round athlete will only carry the bag up and then run to the finish line. 

When the finish line is crossed, that will be the time scored for the athlete.

The athlete is not allowed to exit their lane.

WALKABOUT: AMRAP 7min Cap

RXD & INTERMEDIATE

Ski Erg 10/7 Cals

1m HS Walk

Repeat Ski

2m HS Walk

Repeat Ski

3m HS Walk

Etc all the way up to 9m HS WALK

60+ RX Sandbag 45kg/ 35kg start at 2m

60+ Inter Sandbag 35kg/ 25kg start at 2m

* Handstand walk and sandbag carry must be unbroken

* Score is Time finished or Reps completed

* Tie Break time after the 2nd Ski Erg

FLOW

The athlete will begin on the start line.

On 3,2,1, Go, athletes will move to their Ski ERG and begin the prescribed number of calories. 

Once complete, Athlete will move to the HS WALK and complete their designated distance which will increase each round. 

Athletes will first complete 1 metre. 

They will then go back to their Ski ERG and complete the same prescribed number of calories. The athlete will then move back to the HS WALK and complete 2 meters. 

They will move back to their Ski ERG and complete calories. Distance will increase by 1 meter each round up to 9 meters. 

Time cap is 7 minutes. 

The score is time finished or reps completed. 

Distance per metre counts as one rep. 

TIe Breaker is the time after the second Ski ERG

MOVEMENT STANDARDS

Ski Erg

The monitor on the ski erg must be set to zero at the beginning of the ski. You may adjust the damper at any time.

Hands must remain on the handles until you have reached the prescribed calories.

Handstand Walk

Athletes must begin with hands and feet behind the designated start line.

Feet cannot be touching the ground when hands cross the designated start line.

Rep is counted when hands cross the designated finish line.

If Athlete’s feet touch the ground before the designated finish line, it is counted as a NO-REP, and the athlete must start the full distance over.

Last round athlete will cross the 9m line and run to the finish line.  When the finish line is crossed that will be the time scored for the athlete.

Sandbag Carry

Sandbag must be carried at chest level. I.e. above the hip and below the shoulder.

The athlete must stand and control the sandbag before feet cross the initial distance line.

Feet must cross the far distance line and return to start line.

If the sandbag drops before the feet cross the final distance line, it is a NO-REP and the athlete must start full distance over.

Athletes will carry up and back starting at 2m and increasing in 1m increments each round.

Last round athlete will only carry the bag up and then run to the finish line. 

When the finish line is crossed, that will be the time scored for the athlete.

The athlete is not allowed to exit their lane.