Time Cap 8 minutes

WOOD 

Part 1 00:00 - 04:00 In a Weighted Vest 10kg / 7kg

200m Run (1 lap of indoor track) 

AMRAP RT: 10 Alt Fwd Lunges & 5 Box Step Ups 24/20”

Part 2 04:00-8:00 AMRAP:

2 Sandbag Shuttles 50/30kg 3 Sandbag Over Box 30/24”

Shuttles remain at 2; Sandbag Over Box will increase by 2 reps each round.

RASTRICK

Part 1 00:00 - 04:00 In a Weighted Vest 10kg/ 7kg

200m Run (1 lap of indoor track) 

AMRAP RT: 15 Alt Fwd Lunges & 10 Box Step Ups 24/20”

Part 2 04:00-8:00 AMRAP:

2 Sandbag Shuttles 50/30kg 3 Sandbag Over Shoulder

Shuttles remain at 2; Sandbag Over Shoulder will increase by 2 reps each round.

KENNEDY 

Part 1 00:00 - 04:00 In a Weighted Vest 10kg/ 7kg

400m Run (2 laps of indoor track) 

AMRAP RT: 15 Alt Fwd Lunges 5 Down Up Box Step Ups 24/20”

Part 2 04:00-8:00 AMRAP:

3 Sandbag Shuttles 50/30kg 3 Alt Sandbag Clean to Shoulder

Shuttles AND Sandbag Cleans will increase by 2 reps each round.

ROCKET

Part 1 00:00 - 04:00 In a Weighted Vest 10kg / 7kg

400m Run (2 laps of indoor track) 

AMRAP RT:  20 Alt Fwd Lunges 10 Down Up Box Step Ups 24/20”

Part 2 04:00-8:00 AMRAP:

3 Sandbag Shuttles 50/30kg 3 Alt Sandbag Clean to Shoulder

Shuttles AND Sandbag Cleans will increase by 2 reps each round

MOVEMENT STANDARDS 

 THE ATHLETES WILL WEAR THE WEIGHTED VEST THROUGHOUT PART ONE.

 ALT FWD LUNGES

The movement begins with both feet together behind the line, hips and knees fully extended. The athlete should then step forward so that the back knee touches the ground over the line. The repetition is complete when the athlete recovers the front foot so that the feet are parallel with hips and knees fully extended. The foot which steps forward must alternate each time.

BOX STEP UPS

Both feet must make contact with the box, both at the top of the movement and on the ground.  Full extension of the ankle, hips & knees IS REQUIRED at the top of the box. Jumping onto or off the box IS NOT permitted.

DOWN UP BOX STEP UPS

Athletes must be perpendicular and centre to the box. At the bottom position the Athlete’s chest and hips must touch the ground. Both feet must make contact with the box, both at the top of the movement and on the ground.  Full extension of the ankle, hips & knees IS REQUIRED at the top of the box. Jumping onto or off the box IS NOT permitted.

THE ATHLETES WILL REMOVE THE WEIGHTED VEST BEFORE STARTING PART TWO. Vests MUST be placed safely on the marker. Failure to do so will result in a penalty.

SANDBAG SHUTTLES

Sandbag must be held in the bear hug position, below the chest, on the front of the body. Carrying on the shoulder or behind the head, is not permitted. Both feet must clearly cross over the line at both ends of the shuttle for the rep to count. The Sandbag must be dropped at the end of the shuttles before the athlete begins the next movement.

SANDBAG OVER BOX

Sandbag must start and finish on the ground, and pass over the top & centre of the box to the other side for the rep to count. It may either touch the top of the box or be thrown right over.

SANDBAG OVER SHOULDER

Sandbag must start and finish on the ground, and pass over the shoulder for the rep to count. It may either touch the body or be thrown right over.

SANDBAG ALT CLEAN TO SHOULDER

Sandbag must start on the ground, and be cleaned to the shoulder. At the shoulder the opposite hand must be released to the side, whilst the sandbag is clearly under control, for the rep to count. Each repetition must alternate shoulders. Touch and go is permitted.

Time Cap 15 minutes

WOOD 

1000m Row For Time (time is score for WOD 2)

10 Line facing Burpee over line

10 Double KB Front Squats 20/12kg

500m Row

10 Line facing Burpee over line

10 Double KB Thrusters 20/12kg

250m Row

10 Line facing Burpee over line

10 Double KB STOH 20/12kg

RASTRICK

1000m Row For Time (time is score for WOD 2)

15 Line facing Burpee over line

10 Double KB Front Squats 20/12kg

500m Row

15 Line facing Burpee over line

10 Double KB Thrusters 20/12kg

250m Row

15 Line facing Burpee over line

10 Double KB STOH 20/12kg

KENNEDY 

1000m Row For Time (time is score for WOD 2)

25 Line facing Burpee over line

15 Double KB Front Squats 24/16kg

500m Row

25 Line facing Burpee over line

15 Double KB Thrusters 24/16kg

250m Row

25 Line facing Burpee over line

15 Double KB STOH 24/16kg

ROCKET

1000m Row For Time (time is score for WOD 2)

30 Line facing Burpee over line

15 Double KB Front Squats 24/16kg

500m Row

30 Line facing Burpee over line

15 Double KB Thrusters 24/16kg

250m Row

30 Line facing Burpee over line

15 Double KB STOH 24/16kg

// MOVEMENT STANDARDS //

LINE FACING BURPEE OVER LINE

Athletes must be perpendicular & centre to the line in their lane. At the bottom position the Athlete’s chest and hips must fully contact the ground. The jump over the line must be a two footed take-off, one-footed jumping or stepping over is NOT permitted. Full extension over the line is NOT required. Athletes may step out or into the bottom of the movement, and step back in, if desired. 

KB FRONT SQUATS

Kettlebells must be held in the front rack position with the mass of the KB resting in the crook of the elbow throughout the movement. Holding the KBs over the shoulder of back of the neck is NOT permitted. The athlete must reach the required depth at the bottom of the movement, and full extend to stand tall at the top for the rep to count.

Dropping or throwing the KBs at any time is NOT permitted and will result in a no rep.

KB THRUSTERS

Kettlebells must be held in the front rack position with the mass of the KB resting in the crook of the elbow. Holding the KBs over the shoulder of back of the neck is NOT permitted. The athlete must reach the required depth at the bottom of the movement, and fully extend, pressing both KBs to the OH position, locking out the elbows at the top, for the rep to count.

Dropping or throwing the KBs at any time is NOT permitted and will result in a no rep.

KB STOH

KBs start on the ground and finishes with the arms fully locked out overhead and the KBs the middle of the body. The KBs must pause in the rack position. To complete the movement a shoulder press, push press, push jerk or split jerk may be used,  as long as the elbow, shoulder, hips and knees are fully extended, and the KBs finish directly over the body with  the feet in line. 

Dropping or throwing the KBs at any time is NOT permitted and will result in a no rep.

Time Cap 15 minutes

WOOD 

1000m Row For Time (time is score for WOD 2)

10 Line facing Burpee over line

10 Double KB Front Squats 20/12kg

500m Row

10 Line facing Burpee over line

10 Double KB Thrusters 20/12kg

250m Row

10 Line facing Burpee over line

10 Double KB STOH 20/12kg

RASTRICK

1000m Row For Time (time is score for WOD 2)

15 Line facing Burpee over line

10 Double KB Front Squats 20/12kg

500m Row

15 Line facing Burpee over line

10 Double KB Thrusters 20/12kg

250m Row

15 Line facing Burpee over line

10 Double KB STOH 20/12kg

KENNEDY 

1000m Row For Time (time is score for WOD 2)

25 Line facing Burpee over line

15 Double KB Front Squats 24/16kg

500m Row

25 Line facing Burpee over line

15 Double KB Thrusters 24/16kg

250m Row

25 Line facing Burpee over line

15 Double KB STOH 24/16kg

ROCKET

1000m Row For Time (time is score for WOD 2)

30 Line facing Burpee over line

15 Double KB Front Squats 24/16kg

500m Row

30 Line facing Burpee over line

15 Double KB Thrusters 24/16kg

250m Row

30 Line facing Burpee over line

15 Double KB STOH 24/16kg

// MOVEMENT STANDARDS //

LINE FACING BURPEE OVER LINE

Athletes must be perpendicular & centre to the line in their lane. At the bottom position the Athlete’s chest and hips must fully contact the ground. The jump over the line must be a two footed take-off, one-footed jumping or stepping over is NOT permitted. Full extension over the line is NOT required. Athletes may step out or into the bottom of the movement, and step back in, if desired. 

KB FRONT SQUATS

Kettlebells must be held in the front rack position with the mass of the KB resting in the crook of the elbow throughout the movement. Holding the KBs over the shoulder of back of the neck is NOT permitted. The athlete must reach the required depth at the bottom of the movement, and full extend to stand tall at the top for the rep to count.

Dropping or throwing the KBs at any time is NOT permitted and will result in a no rep.

KB THRUSTERS

Kettlebells must be held in the front rack position with the mass of the KB resting in the crook of the elbow. Holding the KBs over the shoulder of back of the neck is NOT permitted. The athlete must reach the required depth at the bottom of the movement, and fully extend, pressing both KBs to the OH position, locking out the elbows at the top, for the rep to count.

Dropping or throwing the KBs at any time is NOT permitted and will result in a no rep.

KB STOH

KBs start on the ground and finishes with the arms fully locked out overhead and the KBs the middle of the body. The KBs must pause in the rack position. To complete the movement a shoulder press, push press, push jerk or split jerk may be used,  as long as the elbow, shoulder, hips and knees are fully extended, and the KBs finish directly over the body with  the feet in line. 

Dropping or throwing the KBs at any time is NOT permitted and will result in a no rep.

In 4 minutes establish a maximum weight for:

RASTRICK/WOOD 

3RM Hang Clean

ROCKET/KENNEDY 

3RM Hang Snatch

If you fail a rep you may re-attempt that rep providing the bar does not touch the ground. You may pause in the front rack position or in the hang.

Male athletes will have a 20kg bar, female athletes a 15kg bar, along with a pair of each of 25kg, 20kg, 15kg, 10kg, 5kg,  2.5kg and 1.25kg – a total weight of 177.5kg per platform.

If a Barbell is dropped in an uncontrolled fashion and leaves the platform will result in a no-rep for the complex. 

// MOVEMENT STANDARDS //

HANG CLEAN

The barbell must be lifted and clearly pause in the hang position before attempting the first rep. Each repetition finishes with the bar racked on the shoulders and the  elbows clearly in front of the bar with the hips and knees fully extended. Muscle clean, power clean, and full clean are all permitted. 

HANG SNATCH

The barbell must be lifted and clearly pause in the hang position before attempting the first rep. Each repetition finishes with the bar held overhead in control, with the elbows fully locked, the feet together. Muscle snatch, power snatch, and full snatch are all permitted. 

For time (or reps completed within the 8 minute time cap):

WOOD 

3 Rounds:

15 DU / 45 SU

10 Deadlifts 80/55      

2 Rounds:

8 TTB / 24 HLR

8 Deadlifts                 

1 Round:

5 Pull Ups/ 10 Banded Pull Ups

6 Deadlifts                

RASTRICK 

3 Rounds:

15 DU / 45 SU

10 Deadlifts 90/60      

2 Rounds:

8 TTB / 24 HLR

8 Deadlifts                 

1 Round:

10 Pull Ups/ 20 Banded Pull Ups

6 Deadlifts                

KENNEDY 

3 Rounds:

40 DU

12 Deadlifts 100/70    

2 Rounds:

20 TTB

10 Deadlifts   

1 Round:

10 C2B/Pull Ups

8 Deadlifts  

ROCKET 

3 Rounds:

40 DU

12 Deadlifts 110/75    

2 Rounds:

20 TTB

10 Deadlifts   

1 Round:

10 C2B

8 Deadlifts  

// MOVEMENT STANDARDS //

DOUBLE UNDER 

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. Athletes should bring their own ropes as these will not be provided. 

SINGLE UNDER 

This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. The jump must be two footed take off, alternating feet is NOT permitted. Athletes should bring their own ropes as these will not be provided. Athletes must do 3 SU for 1 DU rep. There is no penalty for scaling in the WOOD or RASTRICK division.

DEADLIFT

This is a standard deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. Sumo stance is not allowed. Grips may not be worn. Bouncing is not permitted. Bars must remain on the mats AT ALL times during the lifts.

TOES TO BAR 

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

HANGING LEG RAISE

The athlete must go from a full hang to the legs being lifted so that the heel is above the hip. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. Athletes must do 3 HLR for 1 TTB rep.

There is no penalty for scaling in the WOOD or RASTRICK division.

CHEST TO BAR PULL UP

This is a standard C2B pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must physically contact the bar between the collar bone and the chest.

PULL UPS

This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar.  Banded pull ups will be performed with a purple Bulldog Gear band  (https://www.bulldoggear.eu/products/resistance-bands?variant=960642740)

You will receive 1 Pull up credit for 2 Banded Pull ups performed. 

During competition you may push yourself harder than you would in training, and the rig may be a different surface to what you are used to, as such hand tears can be common. Hand protection is allowed – however you may not tape or adjust the rig in any other way. 

Only the top 15 athletes in each category after the first 5 workouts will compete in the final workout