Clubseries 2023

Test 1.1 Endurance 

Team of 4

Test A - AMRAP 10 min (M1/F1)
Row for max calories

REST 1 minute

Test B - AMRAP 10 min (M2/F2)
8 x 5m Shuttle runs
15 Wall balls 9/6 kg
8 Burpee Box Jump Overs (Facing the box) 60/50cm

Test 1.1 Endurance 

Team of 4

Test A - AMRAP 10 min (M1/F1)
Row for max calories

REST 1 minute

Test B - AMRAP 10 min (M2/F2)
8 x 5m Shuttle runs
15 Wall balls 9/6 kg
8 Burpee Box Jump Overs (Facing the box) 60/50cm

Test 1.2 Mixed Modal

Team of 2 

3 Rounds for time:

60 Double Unders

20 Overhead Squats @50/35kg

15 Chest to bar pullups

10 Handstand Pushups

TC: 10 min

Test 1.3 Strength

Team of 3 

3 x 5 minutes/lift:

Athlete 1 - 1RM Strict press

Athlete 2 - 3RM Power Clean

Athlete 3 - 5RM Front Squats

Test 1.4 Bodyweight

Team of 2

AMRAP 9 Minutes

40 Air Squats

30 Toes to bar

4 x 5m Handstand Walk

5 Bar Muscle Ups

Test 1.5 Power

Team of 4

For time:

15 Clean & Jerk @50 kg [M1]

15 Clean & Jerk @35 kg [F1]

15 Snatch @50 kg [M2]

15 Snatch @35 kg [F2]

Test 2.1 Power

Team of 4

For time:

[A1] 60 Wall balls + 30 Double Unders

[A2] 45 Wall balls + 60 Double Unders

[A3] 30 Wall balls + 90 Double Unders

[A4] 15 Wall balls + 120 Double Unders

TC: 10 min

Vikt: Herr 9kg / Dam 6 kg

Test 2.2 Mixed Modal

Team of 2 (M1/F1)

3 Rounds for time:

15 Sync Hang Clean

20 Sync Lateral Burpees Over Bar

15 Sync Push Press

TC: 12 min

Vikter:

Skalad = 30/20 kg

Öppen = 50/35 kg

Veteran = 40/30 kg

Test 2.3 Bodyweight

Team of 3

3 x 3 min AMRAPS / 20s Rest

[A1]
25 Box Jump Overs
AMRAP Toes Through Rings

[A2]
25 Box Jump Overs
AMRAP Pistol Squats 

[A3]
25 Box Jump Overs
AMRAP Strict Pullups


Box Herr 60cm/ Dam 50cm

Test 2.4 Endurance 

Team of 2 (M2/F2)

For time:

50 Cal Row
100 Lateral Burpees Over Rower
50 Cal Row

TC: 10 min

Test 2.5 Strength

Team of 4

[M1/F1]

4RM Sync Shoulder to Overhead

[M2/F2]

5RM Deadlift

Test 3.1 Strength

Team of 4

EMOM x 12

Min 0-3
F1 - 1RM Snatch

Min 4-6
M1 - 1RM Snatch

Min 7-9
F2 - 1RM Clean & Jerk

Min 10-12
M2 - 1RM Clean & Jerk

Test 3.2 Mixed Modal

Team of 2 

For time:

20-15-10 reps

Synkade DB Devils press 2x22.5/15kg
Synkade DB Front squats 2x22.5/15 kg

Test 3.4 Endurance 

Team of 3 

AMRAP 12 Min

A1 - Row for meters

A2 & A3
50 Double Unders (each)
50 Sync Box Jump Overs (60/50cm)

Test 3.4 Skill

Team of 2 

AMRAP 10 min

2-4-6-8…*

Single arm DB Squat Snatch 22.5/15kg
Handstand Walk
Riggkomplex*

*Komplex = 1 Toes to bar + 1 Chest to bar pullup

Test 3.5 Power

Team of 4

For time:

1 round/athlete

9 Lateral Burpees over bar
12 Hang power cleans
12 Thrusters
9 Lateral Burpees over bar

Time cap: 10 min

Vikter:
Skalad 30/20 kg
Veteran 40/30 kg
Öppen 50/35 kg

Test 4.1 Endurance

Team of 4

16 min AMRAP (1 min/station, 4 rounds)

F1 + F2: Min 0-8 (2 rounds) 

1) Sync shuttle runs (5 m)

2) Sync burpee box jump overs (60/50 cm)

3) Alternating wall balls (9/6 kg)

4) Row for calories* (F1 round 1, F2 round 2)

M1 + M2: Min 9-16 (2 rounds) 

1) Sync shuttle runs (5 m)

2) Sync burpee box jump overs (60/50 cm)

3) Alternating wall balls (9/6 kg)

4) Row for calories* (M1 round 1, M2 round 2)

Test 4.2 Bodyweight

Team of 2

For time

40-30-20 reps

Handstand Pushusp
Alternating Pistol Squats
Chest to bar Pullups (öppen) / Pullups (veteran)

Test 4.2 Bodyweight/Mixed Modal

Team of 2

For time

50-40-30 reps

DB Push press (2 x 15/10 kg)
Alternating reversed lunges
Jumping pullups

Test 4.3 Strategy/Mixed Modal 

Team of 3

AMRAP 3 x 4 min / 20 sec off

A1
30 Box Jumps Over
Amrap Alternating DB Snatch 

A2
30 Box Jumps Over
Amrap Alternating Single Arm Devils Press

A3
30 Box jumps Over
Amrap Single Arm Db Thrusters

Vikter/Höjd

Skalad = 1x15/10kg - 60/50cm

Öppen = 1x22.5/15kg - 75/60cm

Veteran = 1x22.5/15kg - 60/50cm

Test 4.4 Mixed Modal 

Team of 2

AMRAP 8 min

25 Deadlift 
15 Toes to bar
5 Wall walks


Vikt:
Veteran = 70/50 kg
Öppen = 100/70 kg

Test 4.5 Power 

Team of 4

For time

5-4-3-2-1 (each athlete)

Thrusters
Bar facing burpees

Vikt:

Öppen = 50/35 kg
Veteran = 40/30 kg
Skalad = 30/20 kg

Test 5.1 Strength

Heavy complex 

4 Deadlift
3 Clean
2 Front Squats
1 Shoulder to Overhead

TC: 20 min

Test 5.2 Mixed Modal 

Team of 2 (A1 + A2) De som kör Test 5.4 får ej köra Test 5.2

4 Rounds (You go, I go/2 rounds each)

20 Cal row
20 DB Hang Clean & Shoulder to overhead (1x22.5/15kg)
10 Chest to bar pullups

Time cap: 10 min

Test 5.3 Endurance

Team of 3

AMRAP 12 min

30 sync* KB Swings
20 sync* KB Facing Burpees over 
32m sync* Shuttle Run (8 x 4m)

*All athletes

Vikt:
Skalad = 1 x 16/12 kg
Öppen/Veteran = 1 x 24/16 kg

Test 5.4 Skill

Team of 2 (A3+A4) De som kör Test 5.2 får ej köra Test 5.4

AMRAP 10 min

20m* Handstand Walk 
16 Toes through rings
12m** KB Overhead Walking Lunges (1x24/16kg)
8 Bar Muscle Up

* 5 x 4 meter
** 3 x 4 meter

Test 5.5 Power

Team of 4

4 rounds for time (1 round/athlete):

20/15 cal Row
16 Box Jump Over (60/50cm)

Test 6.1 Endurance

Team of 4 - AMRAP 20min 

6.1A

400 DU/SU*

200 Sync Burpee Box Jump Overs**

100m Sync Shuttle Run (20 x 5m)**

6.1B

Row for meters

*Veteran/Öppen = DU, Skalad = SU
** Sync utförs av två atleter

SCORE: 6.1A (reps) + 6.2A (distans)

Test 6.2 Mixed Modal

Team of 2 (A1+A2, de som kör detta test får ej köra Test 6.4)

For time:

2 Rounds 
20 Front Squats
10 Wallballs
20 Power Clean & Jerk
10 Wallballs
20 Power Snacth
10 Wallballs

Time cap: 10 min

Vikt Skivstång
Skalad = 35/25kg
Veteran = 40/30kg
Öppen = 50/35kg

Vikt Wallball
Skalad/Öppen/Veteran = 9/6kg

SCORE: Tid eller antal reps vid time cap

Test 6.3 Skill & Strength

Team of 3 - AMRAP 3 x 4 min / 30s Rest 

A1)
1 min Wall walks
3 min to establish 3 rep max Cluster

Rest 30s

A2)
1 min Wall walks
3 min to establish 3 rep max Cluster

Rest 30s

A3)
1 min Wall walks
3 min to establish 3 rep max Cluster

SCORE: Antal reps*

*Vikten kommer räknas som reps och inte kilo

Test 6.4 Bodyweight

Team of 2 (A3+A4, de som kör detta test får ej köra Test 6.2)

AMRAP 8 min

10 Bar Muscle up
20 Toes to bar
40 Pistol squats

SCORE: Antal reps

Test 6.5 Power

Team of 4 

For time:

2 rounds (A1 round 1 & A2 round 2):
15 Hang Power Clean
12 Shoulder to Overhead
9 Overhead Squats

Then 

2 rounds (A3 round 1 & A4 round 2):
15 Hang Power Snatch 
12 Front Squats
9 Thrusters

Time cap: 8 min

Vikter:
Skalad = 35/25kg
Veteran 40 = 40/30kg
Öppen = 50/35kg

SCORE: Tid eller reps vid time cap