THE WORKOUT

RX

11 MIN CAP 

BUY IN:

50/40 Cal Row 

50/40 Cal Bike

Athletes to share the work as they like

FOLLOWED BY:

6 Synchro Rounds: 

12 DB Deadlift @ 2x 22.5/15 KG

9 DB Hang Cleans 

6 STOH

SCALED

11 MIN CAP 

BUY IN:

40/30 Cal Row 

40/30 Cal Bike

Athletes to share the work

FOLLOWED BY:

6 Synchro Rounds: 

12 DB Deadlift @ 1 x 22.5/15 KG

9 DB Hang Cleans 

6 STOH

*The full round must be done on one side. Then swap for the next round

THE MOVEMENT STANDARDS

Dumbbell Deadlift: The dumbbells will start on the floor, athletes will then pick up the dumbbells to a standing position with the dumbbells outside of the legs, the rep is credited when the hips and knees are at full extension and the shoulders and are behind the dumbbells. Only the front head of each dumbbell has to touch the floor at the start of each rep. The synchronised position is when athletes are standing with hips and knees locked out, both athletes must meet in this position before the next rep can begin.

Dumbbell Hang Cleans: Any form of hang clean is accepted, muscle, power or squat. The Dumbbell must be taken from the hang to the shoulders finishing with the hips and knees extended. Athletes can perform the hang cleans from inside the legs, as long as the arms are fully extended in the hang position. The synchronised position is when the dumbbells are in the front rack position with hip and knees locked out, both athletes must meet in this position before the next rep can begin. 

Dumbbell Shoulder To Overhead: The athletes can choose how to move the dumbbells from the front rack position to the overhead position, finishing with the arms, hips and knees fully locked out to complete the rep. Athletes may Strict Press, Push Press or Jerk. Feet must be brought back inline with the dumbbells secured overhead for the rep to count. The synchronised position is the overhead lock out, both athletes must meet in this position before the next rep can begin. 

For Scaled, all of the above movements and synchronised positions are the same but they will be using just one dumbbell. The non-working hand/arm cannot assist or touch the body throughout the movement.
The full round will be completed on one side, then swapped for the next round. Athletes cannot swap arms in the middle of a round.

THE FLOW & SCORING

Athletes will start standing at the wall, on 3,2,1 GO, they will both move out to begin the calories.

Athletes will share the work with only one athlete working at a time. Once they have finished the rowing calories, they will then move onto the bike. 

Once all calories are complete athletes will begin the 6 rounds of synchronised dumbbell DT.
If one of the athletes gets no-repped on a movement, the other athlete does not have to re-attempt the rep, they can wait in the sync position for the other athlete.

For time, the faster the better. If athletes don’t complete the 6 rounds in the time cap their score will be TC + reps completed (this does not include the buy in calories).

WOD 4 - HOMELANDER

9 MIN CAP 

RX & SCALED

Both Athletes to find max weight for complex:

3 CLEANS

2 FRONT SQUATS

1 STOH

Movement Standards

All 6 reps of the complex must be performed unbroken.

Clean: Any clean may be performed, as long as full lock out of the hips and knees is met before bringing the bar back down. The cleans are full cleans from the floor and not to be performed from the hang. Cleans must be touch and go, if the athlete's hands come off the bar between cleans, this will be classed as no rep.

Front Squat: In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. 

Shoulder to Overhead:  The athletes can choose how to move the barbell from the front rack position to the overhead position with the arms, hips and knees fully locked out to complete the rep. Athletes may Strict Press, Push Press or Jerk. If spit jerking, feet must be brought back inline with the barbell secured overhead for the rep to count. The athletes must perform the last front squat and STOH as two separate movements, and not as a thruster. 

Scoring

For weight, the higher the better.
Score will be a combination of both athletes’ successful highest lifts for the full complex.

Flow

Athletes are to lift facing the crowd.

Athletes can help each other load the bar but must be under the rig during the complex, clips must be used on the barbell. 

If someone fails or gets a no rep on part of the complex, as long as the bar has not touched the floor, they can retry that movement. For example, if they fail the STOH, but catch the bar in the front rack position without dropping the bar, they can attempt the STOH again.

WOD 2 - STORM FRONT

11 MIN CAP

RX

6 rounds for time YGIG (3 each)

8 HSPU 

16/12 TTB

16 Over Head Squats 50/35kg 

SCALED 

6 rounds for time YGIG (3 each)

15 push press 30/25kg

20 wall ball sit ups 9/6

20 ohs 30/25kg

Movement Standards:

HSPU: Strict or kipping is allowed. The athlete will have an ab-mat with a bumper plate either side to make the head and hands level. The bumper plate must be touching the ab-mat and the wall. The rep finishes when the athlete reaches full lock out in the handstand position. 

Toes To Bar: Each rep consists of an athlete bringing both feet simultaneously in contact with the pull up bar, between the athletes hands. Any part of the foot may be used to make contact with the bar. Athletes can perform the T2B kipping or strict. At the start of each rep, the arms must be fully extended with the feet off the ground, the feet must be brought back behind the line of the bar and the rest of the body.

Overhead Squats: The athlete must hit the correct depth for the rep to count. The hip crease must be below the top of the knee. A full squat snatch is permitted for the first rep (but is not required), as long as the correct depth is achieved. At the top of the squat the barbell must be held at full lockout above the head (hips, knees and arms fully extended, with the bar directly over the middle of the body). 

Push Press: The barbell starts in the front rack position, the athlete will then dip at knees and extend to send the bar into a locked out overhead position. For the rep to count, the athlete’s hips and knees must be locked out with the bar supported overhead before they can bring the bar down to start the next rep. This is not a push jerk, the athlete can not re-dip to catch the bar. Once the knees are locked out they must stay that way.

Wall Ball Sit Ups: The rep starts with the athlete sitting up holding the wall ball behind their head with it touching the floor, they will then perform a sit up whilst holding the wall ball in place. The rep is completed when the wall ball touches the floor in front of their feet, the next rep can then begin.

Scoring

For time, the faster the better. If athletes don’t complete the 6 rounds in the time cap their score will be TC + reps completed 

Flow

Both athletes start at the crowd end, at 3,2,1 Athlete 1 will run out and perform the first round. When they have completed all 3 movements, they will run back and tag in Athlete 2. This will continue until all 6 rounds are complete, or until the time cap. Whichever comes first. 

WOD 3 - THE DEEP

10MIN CAP

RX

200 Double Unders

100 wall balls 9/6kg 

60/50 pull ups

30 power cleans 60/42.5

Break work up how you like but 1 person working at a time and must tag in.

SCALED

200 Single Unders

80 wall balls 9/6kg 

60 American Kettlebell Swings 24/16kg

30 power cleans 50/35

Break work up how you like but 1 person working at a time and must tag in. 

Movement Standards:

Wall Balls: A repetition consists of the athlete holding the ball in the 'front rack' position and performing a full squat, the hip crease must pass below the top of the knee, and then throwing the ball to the specified target height. If the athlete's hips do not break parallel, or the ball does not touch the target, then the rep will not be counted. The athlete may then catch the ball and perform multiple reps. The first rep may be performed as a wall ball clean, however a downward portion of a squat must be demonstrated, athletes cannot pick the ball up whilst in the bottom of the squat.

Double Unders: This is a standard double-under in which the rope passes under the feet twice per jump. The rope must spin forwards for the rep to count. 

Single Unders: This is a standard single-under in which the rope passes under the feet once per jump. The rope must spin forwards for the rep to count. One athlete can complete all if preferred.

Pull Ups: This is a standard chin-over-bar pull up. Strict, kipping or butterfly pull-ups are allowed as long as the requirements are met. The arms must be fully extended at the bottom of the movement, with the feet off the ground. At the top, the chin must break the horizontal plane of the bar. Any grip on the bar is permitted, overhand or underhand.

American Kettlebell Swing:  The American KB swing ends with the kettlebell above the head with arms extended.

Power cleans: The rep begins with the barbell on the floor.The athlete will then move the barbell from the floor to the front rack position, the athlete's hip crease must not break parallel with the top of the knee for the rep to count. The athlete will then stand up, with the elbows clearly in front of the bar with the hips and knees fully extended before starting the next rep. Muscle cleans are permitted.

Scoring

For time, the faster the better. If athletes don’t complete the 6 rounds in the time cap their score will be TC + reps completed (not including the buy in)

Flow

Both athletes start at the crowd end, at 3,2,1 Athlete 1 will run out and start to work through the workout. All the work is split as desired, but must be performed in the correct order. One athlete can perform all of the work if needed (example all 200 double unders). Only one athlete working at a time and they must tag each other in. Athletes are to carry their ropes with them and not leave them on the floor.