FINAL – Sponsored by ELEIKO UK

10-minute time cap

Rocket:

30 x Öppen alternating forward lunge (65kg / 45kg)

200m run

20 x CTB Pull ups (male) / 20 x Pull ups (female)

20 x Alternating KB snatch (24kg / 16kg)

20 x Öppen deadlift (105kg / 75kg)

30 x Cal bike erg

Kennedy:

30 x Öppen alternating forward lunge (55kg / 35kg)

200m run

20 x Pull ups (male) / 10 x Pull ups (female)

20 x Alternating KB snatch (20kg / 12kg)

20 x Öppen deadlift (95kg / 65kg)

30 x Cal bike erg

Wood:

20 x Öppen alternating forward lunge (55kg / 35kg)

200m run

10 x Pull ups (male) / 20 x KB swing (16kg – female)

15 x Alternating KB snatch (20kg / 12kg)

10 x Öppen deadlift (95kg / 65kg)

20 x Cal bike erg

WOD 1 – Sponsored by NOCCO

Ascending ladder:

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

Clean

Bar over burpees

Workout 1 has two separate scoring opportunities:

// Part A

AMRAP in 3 mins

// Part B

8-minute window

Run 200m then restart WOD from 2 reps and complete as many reps as possible in remaining time

NO REST BETWEEN PARTS A AND B

Rocket: 60kg / 45kg

Kennedy: 50kg / 35kg

Wood: 40kg / 25kg

Any variation of clean is permitted – please check movement standards for full details

WOD 1 – Sponsored by NOCCO

Ascending ladder:

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

Clean

Bar over burpees

Workout 1 has two separate scoring opportunities:

// Part A

AMRAP in 3 mins

// Part B

8-minute window

Run 200m then restart WOD from 2 reps and complete as many reps as possible in remaining time

NO REST BETWEEN PARTS A AND B

Rocket: 60kg / 45kg

Kennedy: 50kg / 35kg

Wood: 40kg / 25kg

Any variation of clean is permitted – please check movement standards for full details

WOD 2 - Sponsored by TRAIN Manchester

5 minutes to establish a maximum weight for

3RM Push Press

Bars must be under control at all times. Any weight which is dropped in an uncontrolled fashion and leaves the platform will result in a no-rep for the complex.

Male athletes will have a 20kg bar, female athletes a 15kg bar, along with a pair of each of 20kg, 15kg, 10kg, 5kg, 2.5kg and 1.25kg – a total weight of 127.5kg for males and 122.5kg for females. If you believe you will require additional weight on the day please make your judge aware of this BEFORE your workout begins.

WOD 3 - Sponsored by CNP PROFESSIONAL

WOD 3 will begin 2 minutes after completion of WOD 2

In a 2-minute window

Max Reps Push Press

Weight is set at 50% of your score for WOD 2

Weight will be scaled UP to nearest 2.5kg

Athletes will load their own bar in the rest period

The score for workout 3 is the total number of repetitions performed multiplied by the weight lifted

WOD 4 – Sponsored by REBEL CLOTHING

In a 10-minute window

Single score for maximum repetitions

Rocket:

3 rounds:

10 x Deadlift (100kg / 65kg)

20 x Wall Balls (9kg to 10’ / 7kg to 8’)

In remaining time:

AMRAP 

8 x Toes to bar

12 x Box jumps (20/24”) – STEP UPS ARE NOT PERMITTED

24 x Double Unders

Kennedy:

3 rounds:

10 x Deadlift (85kg / 55kg)

20 x Wall Balls (9kg to 10’ / 7kg to 8’)

In remaining time:

AMRAP 

8 x Toes to bar

12 x Box jumps (20/24”) – STEP UPS ARE PERMITTED

24 x Double Unders

Optional no penalty scale to 48 x SU per round

Wood:

3 rounds:

10 x Deadlift (70kg / 45kg)

15 x Wall Balls (9kg to 10’ / 7kg to 8’)

In remaining time:

AMRAP 

8 x Toes to bar

12 x Box jumps (20/24”) – STEP UPS ARE PERMITTED

24 x Double Unders

Optional no penalty scale to 16 x KR per round

Optional no penalty scale to 48 x SU per round

If you choose one of the scaled options you will receive 1 repetition credit for each 2 repetitions of the scaled movement performed