THE RAINHILL WINTER PAIRS 2025 - ONLINE SEEDINGS

A1:
For Time
Parter 1:
10 Rounds
4 Box Jump Overs, 24/20”
8 Wall Balls (Male 9 or 20lbs to 10ft // Female 6kg or 14lbs to 9ft

A2:
Partner 2:
Max Distance Row (Meters)

— then switch and repeat —

SCORE A1: Total Time Overall Completion

Flow:
Partner 1 starts in front of their Box, Partner 2 starts on the Rower. On Go both partners start working. Once Partner 1 completes the final rep, they run and tag Partner 2, and commence work on the Rower. Partner 2 will work through their 10 rounds. When Partner 2 completes the final rep of Wall Balls, an overall time score is being taken. The Rower may run over, and a final, Total Distance in Meters score is being taken.

A1:
For Time
Parter 1:
10 Rounds
4 Box Jump Overs, 24/20”
8 Wall Balls (Male 9 or 20lbs to 10ft // Female 6kg or 14lbs to 9ft

A2:
Partner 2:
Max Distance Row (Metres)

— then switch and repeat —

SCORE A2 - Total Metres

Flow:
Partner 1 starts in front of their Box, Partner 2 starts on the Rower. On Go both partners start working. Once Partner 1 completes the final rep, they run and tag Partner 2, and commence work on the Rower. Partner 2 will work through their 10 rounds. When Partner 2 completes the final rep of Wall Balls, an overall time score is being taken. The Rower may run over, and a final, Total Distance in Meters score is being taken.

Partner 1:
EMOM 6 Minutes
Max Double Unders
Max Toes to Bar
Max Double Unders
Max Toes to Bar
Max Double Unders
Max Toes to Bar

Partner 2:
EMOM 6 Minutes
Max Toes to Bar
Max Double Unders
Max Toes to Bar
Max Double Unders
Max Toes to Bar
Max Double Unders

Score:

B1 - Total Combined Double Unders
B2 - Total Combined Toes To Bar

Flow:

If you are unable to perform DU as prescribed, you may perform this workout with SU however if you scale the movement, you will place lower for workout B1 than anyone who completes with DU. If you scaled the movement to SU when entering your score for workout A please mark ‘NO’ when asked if you completed the workout as prescribed.

If you are unable to perform TTB as prescribed, you may perform this workout with Hanging Leg Raises however if you scale the movement, you will place lower for workout B2 than anyone who completes with TTB.
Note: If you perform the workout with Hanging Leg Raises when entering your score mark "NO" when asked if you completed the workout to the prescribed standards

TOES TO BAR

The athlete must go from a full hang until both feet contact the bar at the same time, inside the hands. At the bottom of the movement, the arms and hips must be fully extended 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 heels are above the hip. At the bottom of the movement, the arms and hips must be fully extended and the feet must be brought back behind the bar and behind the body.

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.

Partner 1:
EMOM 6 Minutes
Max Double Unders
Max Toes to Bar
Max Double Unders
Max Toes to Bar
Max Double Unders
Max Toes to Bar

Partner 2:
EMOM 6 Minutes
Max Toes to Bar
Max Double Unders
Max Toes to Bar
Max Double Unders
Max Toes to Bar
Max Double Unders

Score:

B1 - Total Combined Double Unders
B2 - Total Combined Toes To Bar

Flow:

If you are unable to perform DU as prescribed, you may perform this workout with SU however if you scale the movement, you will place lower for workout B1 than anyone who completes with DU. If you scaled the movement to SU when entering your score for workout A please mark ‘NO’ when asked if you completed the workout as prescribed.

If you are unable to perform TTB as prescribed, you may perform this workout with Hanging Leg Raises however if you scale the movement, you will place lower for workout B2 than anyone who completes with TTB.
Note: If you perform the workout with Hanging Leg Raises when entering your score mark "NO" when asked if you completed the workout to the prescribed standards

C1:
In 2:30min, do:
12 Synchro Burpees
24 Synchro Forward Lunges
Max Synchro Pull Ups

-- rest 1:30min —

C2:
In 2:30min, do:
12 Synchro Sit Ups
24 Synchro Air Squats
Max Synchro Chest to Bar Pull Ups

Score:
C1 - Total Synchro Pull Ups
C2 - Total Synchro Chest to Bar Pull Ups

Flow:
If you are unable to perform Pull Ups as prescribed, you may perform workout C1 with American KB Swings 20/16kg however you will place lower for workout C1 than anyone who completes with Pull Ups.

If you are unable to perform Chest to Bar, please enter the score “0’ for workout C2.

You may choose to scale for either part C1 or C2 or both, but scaling for one does not mean you must scale for both. However both partners MUST perform the same scale

Synchro Burpee: This is a standard Burpee, with the Chest and Quads touching the floor at the bottom, and a clear, upright Jump at the top with both hands touching the head. Both athletes will have to meet the standard for Synchro at the bottom of the rep on the floor, and at the top of the rep just after the jump. Stepping in and out of the Burpee is permitted.

Synchro Forward Lunges: This is a standard Forward Lunge, with the knee of the trailing leg touch the floor. Both athletes will have to meet the standard for Synchro at the bottom of the rep with their knee on the floor, and at the top of the rep standing upright.

Synchro Sit Ups: This is a standard Sit Up, where the athletes touch the floor behind their head when at the bottom of the rep, and in front of their feet on the ground when at the top of the rep. Both athletes will have to meet the standard for Synchro at the top of the rep with their hands on the floor in front of their feet.

Synchro Air Squats: This is a standard Air Squat, with the hip crease descending below the knees of the athlete and full knee and hip extension at the top. Both athletes will have to meet the standard for Synchro at the top of the rep, stood upright.

CHEST TO BAR PULL UP

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

PULL UPS

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

AMERICAN KETTLEBELL SWING

With both hands on the KB, the KB must be swung between the legs, and brought to the OH position with straight arms. The rep will be counted when the KB is locked out overhead, with the legs, hips & arms fully extended, directly over the feet. The KB must remain under control at all times. Dropping or throwing the KB will result in a no rep.

C1:
In 2:30min, do:
12 Synchro Burpees
24 Synchro Forward Lunges
Max Synchro Pull Ups

-- rest 1:30min —

C2:
In 2:30min, do:
12 Synchro Sit Ups
24 Synchro Air Squats
Max Synchro Chest to Bar Pull Ups

Score:
C1 - Total Synchro Pull Ups
C2 - Total Synchro Chest to Bar Pull Ups

Flow:
If you are unable to perform Pull Ups as prescribed, you may perform workout C1 with American KB Swings 20/16kg however you will place lower for workout C1 than anyone who completes with Pull Ups.

If you are unable to perform Chest to Bar, please enter the score “0’ for workout C2.

You may choose to scale for either part C1 or C2 or both, but scaling for one does not mean you must scale for both. However both partners MUST perform the same scale

Synchro Burpee: This is a standard Burpee, with the Chest and Quads touching the floor at the bottom, and a clear, upright Jump at the top with both hands touching the head. Both athletes will have to meet the standard for Synchro at the bottom of the rep on the floor, and at the top of the rep just after the jump. Stepping in and out of the Burpee is permitted.

Synchro Forward Lunges: This is a standard Forward Lunge, with the knee of the trailing leg touch the floor. Both athletes will have to meet the standard for Synchro at the bottom of the rep with their knee on the floor, and at the top of the rep standing upright.

Synchro Sit Ups: This is a standard Sit Up, where the athletes touch the floor behind their head when at the bottom of the rep, and in front of their feet on the ground when at the top of the rep. Both athletes will have to meet the standard for Synchro at the top of the rep with their hands on the floor in front of their feet.

Synchro Air Squats: This is a standard Air Squat, with the hip crease descending below the knees of the athlete and full knee and hip extension at the top. Both athletes will have to meet the standard for Synchro at the top of the rep, stood upright.

CHEST TO BAR PULL UP

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

PULL UPS

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

AMERICAN KETTLEBELL SWING

With both hands on the KB, the KB must be swung between the legs, and brought to the OH position with straight arms. The rep will be counted when the KB is locked out overhead, with the legs, hips & arms fully extended, directly over the feet. 

In 2 Minutes, do:
Partner 1: Max Bar Muscle Ups
Partner 2: Max Distance Handstand Walk

— rest 1min —

In 2 Minutes, do:
Partner 1: Max Distance Handstand Walk
Partner 2: Max Bar Muscle Ups

Score:
D1 - Total Combined Bar Muscle Up
D2 - Total Combined HSW Distance

Scaling:

If you cannot perform a Bar Muscle Up you can scale to Burpee Pull Up but will place lower than any team who scores 1 Bar Muscle Up. Both athletes must select the same scale. If you cannot perform a burpee pull up enter 0 for workout D1

If you cannot perform a Handstand Walk you can scale to Wall Walk but will place lower than any team who scores at least 1m of Handstand Walk. Both athletes must select the same scale.If you cannot perform a Wall Walk enter 0 for workout D2.

Flow:
Handstand Walk: The Handstand Walk counts towards the total distance with every step of the hands during which no other part of the body touches the ground. The athlete kicks up onto their hands and proceeds to walk on their hands. We recommend taping out a clear distance prior to this and in order to keep accurate track of the distance covered. The distance is measured where the hands have contacted the floor.

Burpee Pull Up: The athlete performs a burpee (chest and quad on the ground on the floor, and the athlete may jump or step in and out). When standing up, the athlete jumps on the rig and performs a pull up (chin over the bar, strict/kipping/ butterfly).

Wall Walk: The rep begins with the athlete lying on the floor, face down, feet touching the wall and both hands in front of their shoulders on the floor. Chest, feet and thighs must be on the floor at this point and hands cannot move until feet come off the floor. Athletes must walk their hands in towards the wall until they are fully upside down (ideally nose touching the wall). Only then can they begin to come back down. The athlete walks their hands back out to resume the position they started in; lying down with chest, feet and thighs touching floor.

BMU: Must begin with or pass through a dead hang with the arms fully extended and feet off the ground. Kipping is acceptable but glide kips or pull overs are not. No portion of the foot may pass above the height of the bar during the kip. The rep is credited once the arms are fully locked out in the support position with the shoulders over or infront of the bar. Athletes must pass through some portion of a dip before locking out. No part of the arm except the hands may touch the pull up bar during the rep. Removing the hands and resting on the bar at the top is not allowed.

In 2 Minutes, do:
Partner 1: Max Bar Muscle Ups
Partner 2: Max Distance Handstand Walk

— rest 1min —

In 2 Minutes, do:
Partner 1: Max Distance Handstand Walk
Partner 2: Max Bar Muscle Ups

Score:
D1 - Total Combined Bar Muscle Up
D2 - Total Combined HSW Distance (metres)

Scaling:

If you cannot perform a Bar Muscle Up you can scale to Burpee Pull Up but will place lower than any team who scores 1 Bar Muscle Up. Both athletes must select the same scale. If you cannot perform a burpee pull up enter 0 for workout D1

If you cannot perform a Handstand Walk you can scale to Wall Walk but will place lower than any team who scores at least 1m of Handstand Walk. Both athletes must select the same scale.If you cannot perform a Wall Walk enter 0 for workout D2.

Flow:
Handstand Walk: The Handstand Walk counts towards the total distance with every step of the hands during which no other part of the body touches the ground. The athlete kicks up onto their hands and proceeds to walk on their hands. We recommend taping out a clear distance prior to this and in order to keep accurate track of the distance covered. The distance is measured where the hands have contacted the floor in metres.

Burpee Pull Up: The athlete performs a burpee (chest and quad on the ground on the floor, and the athlete may jump or step in and out). When standing up, the athlete jumps on the rig and performs a pull up (chin over the bar, strict/kipping/ butterfly).

Wall Walk: The rep begins with the athlete lying on the floor, face down, feet touching the wall and both hands in front of their shoulders on the floor. Chest, feet and thighs must be on the floor at this point and hands cannot move until feet come off the floor. Athletes must walk their hands in towards the wall until they are fully upside down (ideally nose touching the wall). Only then can they begin to come back down. The athlete walks their hands back out to resume the position they started in; lying down with chest, feet and thighs touching floor.

BMU: Must begin with or pass through a dead hang with the arms fully extended and feet off the ground. Kipping is acceptable but glide kips or pull overs are not. No portion of the foot may pass above the height of the bar during the kip. The rep is credited once the arms are fully locked out in the support position with the shoulders over or infront of the bar. Athletes must pass through some portion of a dip before locking out. No part of the arm except the hands may touch the pull up bar during the rep. Removing the hands and resting on the bar at the top is not allowed.

E1 : Each partner is to find their 3 rep max touch and go deadlift.

Scores for each partner must be added together and entered as one total score.

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

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

E2 - Max Combined Clean

Each partner must find their 1 rep max clean.

The scores must be added together and entered as one total score.

The clean must start from the floor. The 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. Pausing in the hang position is not permitted. Muscle clean, power clean, and full clean are all permitted.

E3 - Max Combined Snatch

Each partner must find their one rep max snatch.

The scores must then be added together and entered as one total score.

The barbell must be lifted off the ground and move to the overhead position in one smooth motion. A muscle, power, split or squat snatch is permitted. At the top, the arms, hips & knees must be fully locked out with the bar directly over the middle of the body and the feet in line. No part of the body except the feet may touch the ground during the lift. This is NOT a ground to overhead and a Clean & Jerk is not permitted.

E4 - Max Combined 3RM Shoulder to Over Head

Each partner must find their 3 rep max shoulder to overhead. 

The score from each partner must be added together and entered as one total score.

The barbell may be taken from a racked position or from the floor. 

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