The European Championships 2023

TEST AMMEMDED, please consider the below as absolute. Video demo simply for standards 

TEST 2 - ALPINE AMRAP

Test 2 is Scored for Total Repetitons (Reps + Kcals)

Athletes will have a 12min window to achieve as many rounds as possible of an ascending kcal + rep complex:

Round 1 begins with

Ski kcals 12/15

Pistols 10 

RMU 5 

Each round thereafter will add 1 Ski kcal, 2 Pistols squat reps, add 1 RMU.

VARIATIONS:

*Inters, Masters 40-44 and Masters 44+ will replace the RMU ladder, and instead will ladder Ring Pull up reps for every round. 

KEY BRIEF:

Athletes must progress through rounds in the above order. ie may only move onto pistols once all respective SkiErg Kcals are complete. 

Athletes will aim to ascend the amrap ladder as high as possible until the 12min time cap.

KEY MOVEMENT STANDARDS:

SkiErg Kcals - Ergs must be zero'd before the start of each round.

Pistol Squats - athletes must achieve parallel squat each rep, must achieve fully extended knee and hip to complete a rep and may alternate legs as they wish. 

Ring Muscle up (RX/Masters 35-39) - In the muscle-up, the athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the rings during the kip. The elbows must be fully locked out while in the support position above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

Ring Pull up (Inters/Masters 40-44/Masters 45+) - In the Pull-up, the athlete must begin with or pass through a hang below the rings, with the arms fully extended and the feet off the ground. A rep constitutes the athletes chin achieve above the bottom of ring height. Kipping is acceptable. The heels may not rise above the height of the rings during the kip. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

Please refer to our accompaying video post on our social platforms 

TEST 6 - 

Test 6 is Scored for FOR TIME

Athletes will have a 16min window to complete the following as fast as possible:

1 Legless Rope climb

5 BB GTOH (110/65kg)  

10m Handstand Walk (HSW)

- - - - - - 

1 Running lap of Arena

- - - - - -

2 Legless Rope climb

4 BB GTOH (114/69kg)

20m Handstand Walk

- - - - - - 

1 Running lap of Arena

- - - - - -

3 Legless Rope climb

3 BB GTOH (114/69kg)

30m Handstand Walk

- - - - - - 

1 Running lap of Arena

- - - - - -

4 Legless Rope climb

2 BB GTOH (120/75kg)

20m Handstand Walk

- - - - - - 

1 Running lap of Arena

- - - - - -

5 Legless Rope climb

1 BB GTOH (124/79kg)

10m Handstand Walk

- - - - - - 

1 Running lap of Arena

- - - - - -

VARIATIONS:

Inters, Masters 40-44 and Masters 44+ will replace:

*Legless Rope climbs with Rope Climbs

**BB GTOH 100,104,104,114,120/55,59,59,65,69kg

KEY BRIEF:

On 3,2,1 athletes will begin the test from the 10m lane start line and proceed to complete the workout in order of detail, beginning with the rope climb, followed by the BB GTOH reps and into the HSW.

Segment 1 being:

1x Rope climb

5x GTOH

10m HSW

Upon completion of this segment of reps athletes will exit the floor strictly from their lane at 10m start line and complete a 150m run around the arena, strictly returning to the floor via their lanes 10m start line.

Athletes can now proceed to the next segment of reps, adding x1 rope climb rep, subtracting x1 BB GTOH rep and adding x10m to the HSW.

This process repeats until the final segment 5 completes the workout with

Segment 5 being:

5x Rope climb

1x GTOH

10m HSW

Note: after segment 3, HSW subtracts 10m from the total distance required. Segment 4 details 20m HSW, segment 5 details 10m HSW. 

Athletes score will be time complete or number of reps completed before the time cap. 

KEY MOVEMENT STANDARDS:

Rope Climbs - Rx and Masters 30-39 must adopt a legless climb method. Inters, Master 40-44 and Masters 45+ may utilise legs to climb. All athletes must touch the trawler arm to complete a rep. 

BB GTOH - athletes may utilise any lift method to achieve reps. All variations of clean, including hang and all variations STOH. Likewise all variations of snatch are also permitted. Complete reps will only be recognised when the athlete finishes with the barbell overhead with fully extended elbows, hips and knees. 

HSW (RX/Masters 35-39) - each 10m length constitutes a rep. Athletes must achieve each 10m length with only 1 fall per 5m, should any bodypart other hands touch the floor during the attempt the rep/length must be restarted from the last 5m line crossed. A complete rep requires both hands to cross the 10m line. 

HSW (Inters/Masters 40-44/Masters 45+) - each 10m length constitutes a rep. Athletes must achieve each 10m length with only 1 fall every 2m. Should any bodypart other hands touch the floor during the attempt the rep/length must be restarted from the last 2m line achieved. Should any bodypart other hands touch the floor during the attempt for a second time the rep/length must be restarted from the last 10m line crossed. A complete rep requires both hands to cross the 10m line. 

Run Lap Arena - upon each run lap athletes will exit the floor strictly from the end of their lane at the 10m start line and complete a 150m run clockwise around the arena, strictly returning to the floor via their lanes 10m start line.

TEST 4 - Gym Baggage

Test 4 is Scored for FOR TIME

Athletes will have a 10min window to complete chipper couplet as fast as possible.

21 C2B*   

20m Sandbag carry (60/45kg)

5 Sandbag cleans 

20m Sandbag Carry 

15 BMU**

20m Sandbag carry 

5 Sandbag cleans 

20m Sandbag Carry 

9 Pullovers***

20m Sandbag carry 

5 Sandbag cleans 

20m Sandbag Carry

VARIATIONS:

Inters, Masters 40-44 and Masters 44+ will replace:

*C2B with TTB

**BMU with C2B

***Pull-overs with BMU

****Sandbags 45/30Kg

KEY BRIEF:

On 3,2,1 athletes will begin the test from the 10m lane start line and proceed to begin the chipper with the first gymnastic requirement, executing the reps facing outward of the rig. Once the respective gymnastic movement reps are complete athletes will return to the 10m start line to retrieve the sandbag, and begin a 20m carry toward the rig, which finishes returning to the 10m start line. At the 10m start line athletes will complete 5 sandbag cleans to shoulder. Upon completion of the cleans athletes will complete another 20m carry, returning to and finishing at the 10m start line. Upon completion of the 20m Carry and Clean complex, athletes can now return to the rig to complete the next gymnastic requirement. 

This process repeats until the full chipper couplet is complete. 

KEY MOVEMENT STANDARDS:

Chest to Bar - C2B (RX/Masters 35-39/Inters/Masters 40-44/Masters 44+)

Bar Muscle up (All divisions) - the athlete must begin with or pass through a hang below the bar, with the arms fully extended (with or without a false grip) and the feet off the ground. Kipping the muscle-up is acceptable, though the heels may not rise above the height of the bar during the kip. The elbows must be fully locked out while in the support position above the bars. 

Bar Pullovers (RX/Masters 35-39) - the athlete must begin with a hang below the bar, with the arms fully extended and the feet off the ground. Keeping legs extended pull through arms and driving feet to and through the bar. The rep is credited when the athlete’s elbows are fully locked out while in the support position above the bars. Momentum may be used in the lowering portion of the rep to pass through into the the next rep.  

Toes to Bar - T2B (Inters/Masters 40-44/44+) - 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. 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.

Sandbag Carry - bags must be held/hugged at the torso only, no shoulder resting will be permitted. When carrying, athletes must cross each 10m line with both feet before turning/stopping. If bags are dropped during the carry, athletes must restart from the last 10m crossed.  

Sandbag Clean - sandbags must start from the floor with each rep. The rep is credited when bags are held resting on top of one shoulder and the opposing arm held extended and laterally. Athletes may touch and go. 

Please refer to our accompaying video post on our social platforms 

TEST 1 - The European Total

Test 1 is Scored for Total Weight (kg)

Athletes will have a 12min window to Establish a:

3RM Overhead Squat

2RM Shoulder to Overhead

1RM Cluster 

KEY BRIEF:

Athletes must perform each lift in the above order, working from 3RM test, finishing with the 1RM test.

There must be a clear distinction between lifts, meaning lifts cannot be complexed to save time.

Before TEST 1 is complete athletes MUST return Barbell and weight plates back to start position

KEY MOVEMENT STANDARDS:

athletes may begin the lift from the rack. Athletes may begin the first rep with a squat snatch/snatch balance so long as depth is achieved. Each rep should achieve a parallel squat with fully extended arms overhead, and finish with fully extended knees, hips and elbows overhead. All 3 reps should be achieved in concession, any prolonged break in the elbows will constitute a no-rep and athletes must restart the test. 

Shoulder to Overhead - athletes may begin the lift from the rack and opt for any STOH method - push or jerk. Each rep should start from either a front or back rack position. A complete rep will constitute fully extended knees, hips and elbows overhead.

Cluster - athletes must begin the lift from the floor. In the clean portion of the lift, each rep should achieve a parallel squat. Athletes much finish the rep with a thruster, achieving fully extended knees, hips and elbows overhead. No jerks will be permitted. 

Please refer to our accompaying video post on our social platforms 

*this test is the same across all divisions RX, Inters, Masters 

TEST 5 - Every Metre Counts

Test 5 is Scored for TOTAL DISTANCE(m)

Test 5 is scored for total distance achieved, across a 6min Row segment, followed by a 4min Ski Segment. 

Starting on 0 athletes will begin with a 6min max distance Row, however upon every 250m complete, athletes must achieve 15 WallBalls(WB) (12/9Kg)* 

Starting on minute 6 athletes will begin a 4min max distance Ski, with every 125m athletes much complete 30 Double Unders (DU)

Athletes score will equal the total RowErg and total SkiErg Distance (M) achieved. 

VARIATIONS: 

*Inters, Masters 40-44, Masters 44+ will instead pair RowErg with DU's, and SkiErg with WB (9/6kg) 

KEY BRIEF:

On 3,2,1, go athletes will begin a 6min max distance Row. Upon completing every 250m, athletes must achieve 15 Wall Ball shots. Athletes may only pull unto 250m milestones, any pulls after 250m milestones will incur a 50m penalty. 

At 6mins athletes will begin a 4min max distance Ski. Upon completion of every 125m, athletes must achieve 30 Double Unders. Athletes may only pull unto 125m intervals, any pulls after 125m milestones will incur a 50m penalty.  

Tie breakers on distance achieved will take into account reps achieved. 

NOTE:

*should your Erg turn off during reps, distance achieved will be lost unto that point. 

**PLEASE BRING YOUR OWN ROPES

KEY MOVEMENT STANDARDS:

Ski/RowERG - any dampner setting may be used. Athletes my only pull unto respective 125/250m milestones, any pulls after respective milestones will incur 50m penalties deducted from total distance achieved. 

Wall Balls - each rep starts with a squat, achieving atleast parrellel (hip crease to knee crease alignment) depth. Each wall ball shot much touch the respective M/F target. 

Double Unders - a rep will only be credited when the rope passes under the feet twice within one jump. The rope must spin forward for reps to count. Only successful jumps are counted, not attempts. 

Please refer to our accompaying video post on our social platforms 

TEST 4 - Gym Baggage

Test 4 is Scored for FOR TIME

Athletes will have a 10min window to complete chipper couplet as fast as possible.

21 C2B*   

20m Sandbag carry (60/45kg)

5 Sandbag cleans 

20m Sandbag Carry 

15 BMU**

20m Sandbag carry 

5 Sandbag cleans 

20m Sandbag Carry 

9 Pullovers***

20m Sandbag carry 

5 Sandbag cleans 

20m Sandbag Carry

VARIATIONS:

Inters, Masters 40-44 and Masters 44+ will replace:

*C2B with TTB

**BMU with C2B

***Pull-overs with BMU

****Sandbags 45/30Kg

KEY BRIEF:

On 3,2,1 athletes will begin the test from the 10m lane start line and proceed to begin the chipper with the first gymnastic requirement, executing the reps facing outward of the rig. Once the respective gymnastic movement reps are complete athletes will return to the 10m start line to retrieve the sandbag, and begin a 20m carry toward the rig, which finishes returning to the 10m start line. At the 10m start line athletes will complete 5 sandbag cleans to shoulder. Upon completion of the cleans athletes will complete another 20m carry, returning to and finishing at the 10m start line. Upon completion of the 20m Carry and Clean complex, athletes can now return to the rig to complete the next gymnastic requirement. 

This process repeats until the full chipper couplet is complete. 

KEY MOVEMENT STANDARDS:

Chest to Bar - C2B (RX/Masters 35-39/Inters/Masters 40-44/Masters 44+)

Bar Muscle up (All divisions) - the athlete must begin with or pass through a hang below the bar, with the arms fully extended (with or without a false grip) and the feet off the ground. Kipping the muscle-up is acceptable, though the heels may not rise above the height of the bar during the kip. The elbows must be fully locked out while in the support position above the bars. 

Bar Pullovers (RX/Masters 35-39) - the athlete must begin with a hang below the bar, with the arms fully extended and the feet off the ground. Keeping legs extended pull through arms and driving feet to and through the bar. The rep is credited when the athlete’s elbows are fully locked out while in the support position above the bars. Momentum may be used in the lowering portion of the rep to pass through into the the next rep.  

Toes to Bar - T2B (Inters/Masters 40-44/44+) - 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. 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.

Sandbag Carry - bags must be held/hugged at the torso only, no shoulder resting will be permitted. When carrying, athletes must cross each 10m line with both feet before turning/stopping. If bags are dropped during the carry, athletes must restart from the last 10m crossed.  

Sandbag Clean - sandbags must start from the floor with each rep. The rep is credited when bags are held resting on top of one shoulder and the opposing arm held extended and laterally. Athletes may touch and go. 

Please refer to our accompaying video post on our social platforms 

TEST 3 - PUSH N PULL

Test 3 is scored in two parts, which are totalled together for athletes score of total reps + kcals.  

PART A for total accumulated reps 

PART B for total kcals achieved 

Part A - will work as an E2MOM 6

In each 2min round athletes will achieve 16/20 RowErg kcals. 

Once kcals are achieved, using the remaining time of two minutes, athletes can accumulate reps to score

This will repeat for three rounds/6mins. Each round beginning on the minute, every 2 minutes. 

RX DB 1x 22.5/17.5

Note movements change for each round:

0-2 - 16/20Kcals accumulate STOH

2-4 - 16/20Kcals accumulate Front Sq

4-6 - 16/20Kcals accumulate Thruster

VARIATIONS:

*Inters, Masters 40-44 and Masters 44+ will instead use DB 1x 17.5/12.15

At minute 6-7 athletes will rest for 1 min, before Part B begins. 

Part B - 2min Max Kcal Row

At minute 7-9 athletes will go about a max kcal Row for 2mins, to complete the test.

KEY BRIEF:

Athletes must achieve the exact kcals before exiting the RowERG. 

Athletes must start each 2min round with a reset Erg monitor, starting from 0kcals.

Any reps achieved outside of the 2min rounds, or before the rounds kcals are achieved, will not be counted.

For any of the DB movements, athletes may only utilise one arm/hand per rep but may opt to change/alternate sides at their own requirement. 

KEY MOVEMENT STANDARDS:

DB STOH - athletes may opt for any STOH method - strict, push, jerk - but must only use one arm per rep, achieve fully extended kness, hips and elbows at the top of each rep, and touch shoulder to start/finish a rep. 

DB FRONT SQUAT - athletes must rack the dumbbell on one side/shoulder. Goblet holds are not permitted. Squats must achieve parallel depth and fully extended knees/hips to start and finish a rep. 

DB THRUSTER - athletes must rack the dumbbell on one side/shoulder. Squats must achieve parallel depth, fully extended knees/hips and elbows overhead to start and finish a rep. Reps must be fluent and not stop between squat to overhead. 

Please visit our social platforms to view accompying test brief video.