WOMEN/MEN RX

For time (20')

Accumulate 1'30'' Overhead bottom squat hold (2 x 1L)

-then-

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Alternating pistol squat

Burpees over



WOMEN/MEN SCALE

For time (20')

Accumulate 1'30'' Overhead bottom squat hold (1 x 1L)

-then-

20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2

Air squat

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Burpees over

WORKOUT DESCRIPTION 

YouTube Video

Before the workout starts, the athlete must stand near his water bottle(s).

"3,2,1... GO" , the athlete starts, takes the bottles off the ground and starts the workout by accumulating 1'30'' in the position imposed by his category. Once the time has been accumulated, the athlete alternates between pistols / air squat (according to his category) and burpees over following this diagram: 

10 pistols squat / or 20 air squat

10 burpees over 

9 squat pistols / or 18 squat air pistols 

9 burpees over 

8 squat pistols / or 16 air squat pistols 

8 burpees over 

...

...

...

1 pistol squat / or 2 air squat 

1 burpee over

The workout ends when the last burpee over have been completed. 

The score is the time needed to complete the entire workout. 

The time cap is set at a maximum of 20 minutes, if the athlete does not complete all the reps in the time allowed, his score will be equivalent to the total number of reps completed. 

MOVEMENT STANDARDS 

*Overhead bottom squat hold

The athlete must hold the squat position while keeping the overhead position for 90''. The squat must be held below the parallel, the hips must be below the knee line and the overhead must be maintained throughout the entire movement, arms straight and elbows locked. If the athlete no longer maintains these performance points correctly, the accumulation of seconds must be stopped and can only be resumed once the correct position is regained. For the Rx category, the movement must be performed with two 1L bottles of water and must be kept level at the same time. For the Scaled category, the movement must be performed with a 1L bottle of water and the athlete may change arms as he or she wishes.

*Squat pistols 

At the beginning and end of each rep, the hips and knee of the working leg must be in full extension. The non-working leg must remain in front of the body (it cannot go behind). Holding the non-working leg while squatting is allowed. At the bottom of the squat, the hip must pass below the knee line of the working leg. If any other part of the body, other than the supporting foot, touches the ground, the rep will not be valid. The athlete must change legs after each rep and can only do so once the rep is correctly performed. 

*Air squat (scale) 

At the beginning and end of each rep, the hips and knees should be in full extension. At the bottom of the squat, the hips should be below the knee line. The athlete may not use his hands as support (touching the ground, pushing on the knees, etc...). 

*Burpees over 

Burpee over must be done over an obstacle of at least 25cm. A broom placed on two bottles of water is an excellent example. Any equivalent obstacle will be accepted, but must be as close as possible to the standard example. The Burpee must be executed parallel to the obstacle. The athlete can jump or stepper to reach the ground position. The hips and chest must be in contact with the ground at each rep. The athlete can jump or stepper to return to the starting position. The jump over the obstacle must be done with both feet at the same time. Touching the obstacle, a one-legged jump or stepper over the obstacle is not allowed. However, athletes in the scale category may step over the obstacle if they wish to do so.

POWERED BY:

WOMEN/MEN RX

6 Rounds for time

200 m run

9 Handrelease push-ups

7,5 m Handstand walking

9 Handrelease push-ups

Note:

100 m run = 1 rep

1,5 m Handstand walking = 1 rep

WOMEN/MEN SCALE

6 ROUNDS FOR TIME

200 m run

9 Knees handrelease push-ups

15 m Bear walking

9 Knees handrelease push-ups

Note:

100 m run = 1 rep

1,5 m Bear walking = 1 rep

WORKOUT DESCRIPTION 

YouTube Video

Before the WOD starts, the athlete must have previously determined his course and distance for the 200 metre run. All surfaces are accepted (athletics track, tarmac, woods, ...). The distance can be determined using different applications or connected watches (e.g. Nike Run club, Adidas runtastic, ...). 

"3,2,1 .... GO", The athlete starts and runs on his first 200 metres run, once the distance is completed, the athlete starts his first series of handrelease push-ups / Knees handrelease push-ups, followed by his distance in handstand walking / bear walking and finally his second series of handrelease push-ups / Knees handrelease push-ups. The athlete will perform this pattern 6 times. 

The workout ends when the handrelease push-ups / knees handrelease push-ups have been completed. 

The score is the time needed to complete the entire workout. 

The time cap is set at a maximum of 20 minutes, if the athlete does not complete all the reps in the time allowed, his score will be equivalent to the total number of reps completed. 

MOVEMENT STANDARDS 

RUN

The athlete must determine his or her own distance for the 200m run. For the sake of simplicity, we recommend a 100 metre round trip or a 200 metre loop. All surfaces are accepted as long as the distance is fully completed. The distance can be determined using different applications or connected watches. 

HANDRELEASE PUSH-UPS / KNEES HANDRELEASE PUSH-UPS

At the beginning and end of each rep, the athlete's arms must be in full extension and the hips must be in line with the shoulders. At the bottom of the movement, the chest must be in contact with the ground, and only then should the athlete's hands be completely off the ground. Once the hands are released, the athlete can put them back on the ground to help push and return to their original position. For the RX category, the athlete cannot use his knees and "snaking" must be avoided. For the scale category, the athlete must follow the same standards of movement but can use their knees to help them.

HANDSTAND WALKING

Before starting, the working area for handstand walking must be determined. Ideally, this should consist of 5 segments of 1.5m. 

Start the movement with both hands behind the starting line. The athlete must walk forwards. The athlete may go down from the handstand position as much as needed to complete the entire distance, but must always pick up where their hands left off the ground. The distance is completed once both hands (including fins and fingers) have passed the last line before the feet touch the ground. Every 1.50 metres will be counted as a rep.

BEAR WALKING

SCALE athletes will use Bear Walking instead of handstand walking. They must use the same working area as the RX athletes (5 x 1.5m), however they will have to walk back and forth, 15 metres in total. Start the movement with both hands behind the start line. Athletes must walk forward and their hips must remain above head height. Athletes may go down from the position as much as is necessary to complete the entire distance, but must always pick up where their hands left off the ground. The distance is completed once both hands AND both feet have passed the last line. Every 1.50 metres will be counted as a rep.

POWERED BY:

WOMEN/MEN RX

AMRAP 8:00

Sandbag / Backpack

1 Sandbag / Backpack Clean

1 Sandbag / Backpack Squat

1 Sandbag / Backpack Shoulder to overhead

Add 1 rep / round & exercice

Exemple:

1 Clean

1 Squat

1 Shoulder to overhead

2 Clean

2 Squat

2 Shoulder to overhead

3 Clean

3 Squat

3 Shoulder to overhead

...

Weight : 30/20kg

Score = total répétitions

WOMEN/MEN SCALE

AMRAP 8:00

Sandbag / Backpack

1 Sandbag / Backpack Clean

1 Sandbag / Backpack Squat

1 Sandbag / Backpack Shoulder to overhead

Add 1 rep / round & exercice

Exemple:

1 Clean

1 Squat

1 Shoulder to overhead

2 Clean

2 Squat

2 Shoulder to overhead

3 Clean

3 Squat

3 Shoulder to overhead

...

Weight : 20/15kg

Score = total répétitions

WORKOUT DESCRIPTION

YouTube Video

Before starting the WOD, the athlete must first have prepared the object/weight he intends to use. 

It must be a less "conventional" object, e.g. a weighted backpack, sandbag, etc... The bag can be loaded with dumbbells or kettlebells but these cannot be used for WOD movements and the same applies to bars. The weight for the RX category is 30kg for men and 20kg for women. The weight for the Scale category is 20kg for men and 15kg for women.

"3, 2 , 1 ... GO! "The athlete starts the WOD and grabs his bag to start his first "clean", followed by a repeat of "front squat" and finally finish his round with a "shoulder to overhead". The athlete repeats this pattern for 8 minutes, adding one more repetition each time until the end of the 8 minutes : 

Round 1 : 1 Clean + 1 Squat + 1 Shoulder to overhead 

Round 2: 2 Clean + 2 Squat + 2 Shoulder to overhead 

Round 3: 3 Clean + 3 Squat + 3 Shoulder to overhead 

... 

The score for the WOD will be the total number of repetitions performed during 8 minutes.

MOVEMENT STANDARDS

CLEAN

Start each repetition with the load on the floor. Touch & go is allowed. Any version of Clean is allowed: Muscle clean, Power clean, Squat clean, Split clean, but hang clean is not allowed. At the end of each repetition the hips and legs must be in full extension and the athlete must show control. 

SQUAT

At the beginning and at the end of each rep, the hips and knees should be in full extension. At the bottom of the squat, the hips must be below the knee line. The bag/object must remain in front of the athlete, the athlete cannot put the bag on his shoulder or in the back, it must remain in "front rack". 

SHOULDER TO OVERHEAD

Repetition is valid once the load is locked over the head and the hips and legs are in full extension. The load and the feet should be evenly aligned with the centre of the body. Any type of press is allowed; shoulder press, push press, push jerk or split jerk; as long as the finishing position is respected. 

POWERED BY

WOMEN/MEN RX

Every 3:00 for 5 rounds

30'' Wall sit

20 Double unders

15 Front loaded squat 9/6kg

10 Alternated weighted steps-up

Score = The time of the slowest round 

Note : 

*Steps-up to do on a chair 

*Front loaded squats 

9 kilos = 6 x 1.5 litre bottles of water 

6 kilos = 4 x 1.5 litre bottles of water 

Bottles can be in a bag 

WOMEN/MEN SCALE

Every 3:00 for 5 rounds

30'' Wall sit

20 Plate hops

15 Front loaded squat 9/6kg

10 Alternated weighted steps-up

Score = The time of the slowest round 

Note : 

*Steps-up to do on a chair 

*Front loaded squats 

9 kilos = 6 x 1.5 litre bottles of water 

6 kilos = 4 x 1.5 litre bottles of water 

Bottles can be in a bag 

WORKOUT DESCRIPTION

Youtube Video

Before starting the WOD, the athlete must first have prepared the object/weight he intends to use. 

It must be a less "conventional" object, e.g. a weighted backpack, sandbag, etc... The bag can be loaded with dumbbells, kettlebells or bottles of water as it shows in the video. The weight for the RX & Scale category is 9kg for men and 6kg for women.

"3, 2 , 1 ... GO", the athlete starts his first round and must complete in less than 3 minutes, 30" Wall sit, followed by 20 double unders (scale: plate hops), 15 front loaded squat and 10 alternated weighted steps-up. Once the movements are completed, the athlete notes his or her time and rests until the end of the 3 minutes before starting the next round. The athlete will have to repeat this scheme for a total of 5 rounds. 

The score for the WOD will be the time of the SLOWEST round

MOVEMENT STANDARDS

WALL SIT

The 30 seconds start once the athlete is in full contact with the wall, the hips must be at the same height as the knee line. The athlete cannot support himself with his hands, the hands cannot come into contact with the body or the wall. The back must be fully leaned against the wall for the entire time required. The 30 seconds can be divided and accumulated as the athlete wishes.

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. 

PLATE HOPS

The athlete must jump on a flat object at least 5 centimetres high. Both feet must leave the ground at the same time and land at the same time on the object used. 

FRONT LOADED SQUAT

At the beginning and at the end of each rep, the hips and knees should be in full extension. At the bottom of the squat, the hips must be below the knee line. The bag/object must remain in front of the athlete, the athlete cannot put the bag on his shoulder or in the back, it must remain in "front rack". 

ALTERNATED WEIGHTED STEPS-UP

The athlete starts the rep with both feet on the ground, the bag in front rack and facing a chair. While keeping the load in front of him, the athlete climbs in step on the chair. The rep is validated when both feet are on top of the chair and when hips and knees are fully extended, with head and shoulders over the hips.

POWERED BY

WOMEN / MEN RX

With a running clock

0 - 9:00

EMOM 9:00 for max reps

20 double unders + Max reps one arm overhead lunges 10/5kg

9:00 - 12:00

Rest

12:00 - 15:00

AMRAP

V-ups

Score = Totale Overhead lunges + Totale V-ups

WOMEN / MEN SCALE

With a running clock

0 - 9:00

EMOM 9:00 for max reps

20 single unders + max reps Lunges

9:00 - 12:00

Rest

12:00 - 15:00

AMRAP

Sit-ups

Score = Totale Lunges + Sit-ups

WORKOUT DESCRIPTION

YouTube Video

Before the WOD starts, the athlete must stand close to his rope and have previously prepared a 15 minute stopwatch. 

"3, 2, 1, .... GO!" the athlete starts his WOD with the first part, which consists of a 9-minute EMOM. Every minute for 9 minutes the athlete will perform 20 double unders / or 20 single unders, followed by a maximum of lunges in the rest of the minute.

The Rx category will perform the lunges with an overhead weight of 10kg for men and 5kg for women. Any type of object is accepted. The Scale category will perform lunges without a load. 

From 9 to 12 minutes, the athlete will have a break of 3 minutes before the second part. 

At 12 minutes, the athlete will start an amrap during which the Rx category will perform a maximum of v-ups and the Scale category will perform a maximum of sit-ups. 

The WOD score is equal to the total number of Lunges in the first part added to the repetitions of the second part.

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. 

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. 

ONE ARM OVERHEAD LUNGES

Each lunge begins with the weight overhead, arm straight, the feet together, and the athlete standing tall. The weight is 10kg for men and 5 kg for women. The trailing knee must make contact with the ground at the bottom of each lunge. The rep ends with the athlete standing tall, feet under the body , with the hips and knees fully extended. Reps must be alternated

LUNGES

Each lunge begins with the feet together, and the athlete standing tall. The trailing knee must make contact with the ground at the bottom of each lunge. The rep ends with the athlete standing tall, feet under the body , with the hips and knees fully extended. Reps must be alternated

V-UPS

Each rep start in a supine position with arms extended overhead, legs straight and feet off the ground. At the top, the athlete will raise their torso and legs and their hands touch their toes.

SIT-UPS

Each rep of the sit-up begins with the athlete’s back in contact with the floor, their knees bent with their feet against each other and their hands touching the floor above their head. At the top, the athlete will raise their torso so their chest is upright and their hands touch their toes. AbMats are permitted

POWERED BY

WOMEN / MEN RX

For time

150 Reverse lunges

100 Sit-ups

75 Air squat

50 Push-ups

25 Burpees

50 Push-ups

75 Air squat

100 Sit-ups

150 Reverse lunges

WOMEN / MEN SCALED

For time

75 Reverse lunges

50 Sit-ups

35 Air squat

25 knees Push-ups

12 Burpees

25 Knees Push-ups

35 Air squat

50 Sit-ups

75 Reverse lunges

WORKOUT DESCRIPTION

YouTube Video

"3, 2, 1 , ... GO!" . The athlete starts his WOD with reverse lunges and progresses progressively while following the imposed WOD pattern. The athlete will perform the repetitions corresponding to his category (Scale or RX), the athlete must complete the repetitions of one movement before moving on to the other. 

The WOD ends once all the repetitions have been completed.

The score is the time needed to complete the entire workout. 

The time cap is set at a maximum of 30 minutes for Rx and 20 minutes for Scale, if the athlete does not complete all the reps in the time allowed, his score will be equivalent to the total number of reps completed. 

MOVEMENT STANDARDS

REVERSE LUNGES

Each lunge begins with the feet together, and the athlete standing tall. The Athlete has to step backward and the trailing knee must make contact with the ground at the bottom of each lunge. The rep ends with the athlete standing tall, feet under the body , with the hips and knees fully extended. Reps must be alternated

SIT-UPS

Each rep of the sit-up begins with the athlete’s back in contact with the floor, their knees bent with their feet against each other and their hands touching the floor above their head. At the top, the athlete will raise their torso so their chest is upright and their hands touch their toes. AbMats are permitted

AIR SQUAT

At the beginning and end of each rep, the hips and knees should be in full extension. At the bottom of the squat, the hips should be below the knee line. The athlete may not use his hands as support (touching the ground, pushing on the knees, etc...). 

PUSH-UPS / KNEES PUSH-UPS

At the beginning and end of each rep, the athlete's arms must be in full extension and the hips must be in line with the shoulders. At the bottom of the movement, the chest must be in contact with the ground then the athlete has to push and return to their original position. For the RX category, the athlete cannot use his knees and "snaking" must be avoided. For the scale category, the athlete must follow the same standards of movement but can use their knees to help them.

BURPEES

The athlete starts the movement standing with feet in line with the hips, legs straight, and chest straight. Then the athlete can jump or stepper to reach the ground position. The hips and chest must be in contact with the ground at each rep. The athlete can jump or stepper to return to the starting position and has to jump and clap hands over their head at the end of each rep.

POWERED BY

WOMEN / MEN RX

3 rounds for time

40 air squat

30 sit-ups

20 handstand push-ups

10 reverse burpees

-1:00 rest between rounds -

Score = total time

WOMEN / MEN SCALE

3 rounds for time

40 air squat

30 sit-ups

20 pike push-ups

10 reverse burpees

-1:00 rest between rounds -

Score = total time

WORKOUT DESCRIPTION

YouTube Video

"3, 2, 1 , ... GO !" , l'athlète démarre son WOD par 40 air squat, suivi de 30 Sit-ups, 20 Handstand push-ups (Scale : Pike push-ups) et enfin 10 reverse burpees. Une fois la dernière répétition du premier tour terminée, l'athlète prendra OBLIGATOIREMENT 1 minute de pause avant d'entamer son deuxième tour et de même pour le troisième. Les minutes de pause feront donc partie du score finale.

Score = total time

MOVEMENT STANDARD

AIR SQUAT

At the beginning and end of each rep, the hips and knees should be in full extension. At the bottom of the squat, the hips should be below the knee line. The athlete may not use his hands as support (touching the ground, pushing on the knees, etc...). 

SIT-UPS 

Each rep of the sit-up begins with the athlete’s back in contact with the floor, their knees bent with their feet against each other and their hands touching the floor above their head. At the top, the athlete will raise their torso so their chest is upright and their hands touch their toes. AbMats are permitted

HANDSTAND PUSH-UPS

The athlete start in Handstand position, with arms locked out, heels in contact with the wall, hips open, and body in line with the arms. Only the heels may be touching the wall at the start and finish of each rep. The rep is credited upon return to the starting position. At the bottom, the head must make contact with the ground. If the head and hands are on different surfaces, the surfaces must be level (i.e. if the hands are on plate and there is a pad under the head, the top of the pad must be level with the top of the plates. The feet do not need to remain in contact with the wall for the duration of the movement, but heels must touch the wall at the beginning and end of each rep. Kipping is allowed

PIKE PUSH-UPS

The athlete starts with raised feet (on a bench, box, chair, ...). The feet must be placed above the eye-line. At the beginning and end of each rep, the torso must be perpendicular to the ground and the arms must be locked. At the bottom, the head must make contact with the ground. If the head and hands are on different surfaces, the surfaces must be level (i.e. if the hands are on plate and there is a pad under the head, the top of the pad must be level with the top of the plates

REVERSE BURPEES

The athlete starts standing, in full extension. The athlete must squat to descend and "roll" backwards to make contact with the ground. The back and head should be in full contact, the hips and pelvis can be off the floor and used as a "pendulum" to help get up. Once up, the athlete ends the rehearsal with a jump followed by a clap over the head like a traditional burpees. 

POWERED BY