Whiplash: The Welsh Open 2022 (Mixed Fours)

For Time:
Run 1600m as a four (4 laps)
Run 1200m in a three (3 laps)
Run 800m in a pair (2 laps)
Run 400m one individual (1 lap)
 
All athletes will begin in their start pen. At the call of “3, 2, 1 ... Go,” all four athletes will run 1600m carrying a 20kg filler bag between them anyhow. Once all four athletes have completed the first 1600m, they must return to their start pen, the judge will then allow you to continue and one athlete will be dropped, leaving the three remaining athletes to complete a 1200m run with the bag. After all three remaining athletes have completed 3 laps, the team will return to their start pen and drop another athlete, leaving two athletes to complete a 800m run with the bag. Finally, once the remaining two athletes have completed the 800m run, they will both return to the start pen, drop the bag and one athlete will complete a final 400m run, without the bag. When the one remaining athlete has completed the final lap, they must run into the designated finish area where each team will be ranked depending on position.

6 Minutes (Males)
1 RM snatch + 1 RM clean and jerk
 
1 minute transition
 
6 Minutes (Females)
1 RM snatch + 1 RM clean and jerk
 
Flow
 
At the call of “3, 2, 1 ... Go,” both male Athletes will move to the barbell. One Athlete will complete a snatch for max load and one Athlete will complete a clean and jerk for max load using one barbell only. The athletes will be allowed as many attempts as they want within the 6-minute time cap. The Athletes may not switch movements. Attempts are allowed to be made in any order. At the 6-minute mark the men’s bar will be removed and the female bar will be placed on the platform. At the 7-minute mark the female Athletes will then have 6 minutes to find a max lift for snatch and clean and jerk following the same structure. The male athletes will be required to stack the plates in their original position during the 1-minute transition.
 
The workout will contain two separate scores; one score for total weight lifted by the male pair and one score for total weight lifted by the female pair.
 
Movement Standards
 
Snatch- The Athlete will move the bar from the ground to overhead in one smooth motion. Stopping at the shoulder is not permitted. Power snatch is allowed. The rep will be completed when the Athlete stands up to full extension with the bar overhead with both feet under the hips. The athlete may not touch the floor with any part of the body other than the feet. Hang snatch is not allowed.
 
Clean and Jerk - The Athlete will move the bar from the ground to the shoulder in one smooth motion.  The Athlete will then take the bar from the shoulder to overhead. Power variations are allowed. The rep will be completed when the Athlete stands up to full extension with the bar overhead with both feet under the hips. The athlete may not touch the platform with any part of the body other than the feet. Hang clean is not allowed.

6 Minutes (Males)
1 RM snatch + 1 RM clean and jerk
 
1 minute transition
 
6 Minutes (Females)
1 RM snatch + 1 RM clean and jerk
 
Flow
 
At the call of “3, 2, 1 ... Go,” both male Athletes will move to the barbell. One Athlete will complete a snatch for max load and one Athlete will complete a clean and jerk for max load using one barbell only. The athletes will be allowed as many attempts as they want within the 6-minute time cap. The Athletes may not switch movements. Attempts are allowed to be made in any order. At the 6-minute mark the men’s bar will be removed and the female bar will be placed on the platform. At the 7-minute mark the female Athletes will then have 6 minutes to find a max lift for snatch and clean and jerk following the same structure. The male athletes will be required to stack the plates in their original position during the 1-minute transition.
 
The workout will contain two separate scores; one score for total weight lifted by the male pair and one score for total weight lifted by the female pair.
 
Movement Standards
 
Snatch- The Athlete will move the bar from the ground to overhead in one smooth motion. Stopping at the shoulder is not permitted. Power snatch is allowed. The rep will be completed when the Athlete stands up to full extension with the bar overhead with both feet under the hips. The athlete may not touch the floor with any part of the body other than the feet. Hang snatch is not allowed.
 
Clean and Jerk - The Athlete will move the bar from the ground to the shoulder in one smooth motion.  The Athlete will then take the bar from the shoulder to overhead. Power variations are allowed. The rep will be completed when the Athlete stands up to full extension with the bar overhead with both feet under the hips. The athlete may not touch the platform with any part of the body other than the feet. Hang clean is not allowed.

2 Rounds for Time (One Round per MF Pair)
 
MF Pair 1:
15 Synchro DB Burpee Box Step Overs (22.5/15kg)
60 Chest to Bar Pull-ups
15 Synchro DB Burpee Box Step Overs (24”/20”)
 
MF Pair 2:
15 Synchro DB Burpee Box Step Overs (22.5/15kg)
30 Bar Muscle-ups
15 Synchro DB Burpee Box Step Overs (24”/20”)
 
Once the first MF Pair tag the second MF Pair, they may begin.
 
Flow
 
At the call of “3, 2, 1 ... Go,” one female Athlete and one male Athlete will move to their designated dumbbells and box. The Pair will complete 15 Synchro Dumbbell Box Step Overs. The synchro portion of the movement is at the bottom of the burpee. The Pair will then move back to the pull-up bar and complete the designated number of Chest to Bar or Bar Muscle-ups. The Pair will then move back to the box and will complete another 15 Synchro Dumbbell Box Step Overs. At the completion of the last rep the Pair will tag the second pair.  The second Pair will then move onto the floor and will follow the same flow as the first Pair. Time will be called when the pair are back on the start mat.
 
Movement Standards
 
Synchro Dumbbell Burpee Over Box- The Dumbbell Burpee Over Box is a movement featuring two dumbbells of the same weight and is essentially a combination of a dumbbell burpee and box step over.  The Athlete will start each rep with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor in between the two dumbbells –this is the synchro part of the rep. Upon initiation of the burpee the athletes hands must remain on the dumbbells until the completion of the rep. From here, the athlete will either jump or step to their feet, never taking their hands from the dumbbells. The athlete will then step over the box. The athlete does NOT need to reach full extension at the top of the box and may get down to the opposite side however they please. During the step over the feet must stay within the plane of the box. The Athlete may not touch any part of the body, other than the feet, to the box during the rep. The dumbbells may not touch the box during the rep.  The rep is counted when the athlete gets to the floor on the opposite side of the box.
 
Chest to Bar Pull-Up- This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground. At the top, the chest must clearly come into contact with the bar, below the collarbone.
 
Bar Muscle-Up - In the bar muscle-up, the athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed.

5 Rounds For Time:

Male/female pairs complete at the same time:
40 Calorie BikErg
40 Calorie Row
Then as a team of four:
20 Synchro Worm Squats

Flow

At the call of “3, 2, 1 ... Go,” male/female pairs will begin working on their designated machine until 40 calories have been completed. Pairs must not switch machines during a round. You are able to change machines at the start of a new round. Once 40 calories have been completed on both machines, the team will advance to the worm and complete 20 worm squats. At the end of each round, teams will be required to advance the worm forward before they begin the next round. Once this has been completed, they will go back to the machines and complete this sequence three more times. Once the final squat is completed, the team will drop the worm and advance to the finish mat, at which point, time will be called and recorded.

2 Rounds for Time (One Round per MF Pair)
 
MF Pair 1:
400m Run (together)
10 Synchronised Snatches (60/40kg)
60 HSPU (shared)
10 Synchronised Snatches (60/40kg)

MF Pair 2:
400m Run (together)
15 Synchronised Cleans (60/40kg)
40 HSPU (shared)
15 Synchronised Cleans (60/40kg)

(13:00 Cap)
 

Flow
 
All athletes will begin on the start mat. At the call of “3, 2, 1 ... Go,” the first MF pair will begin the first round of the workout, with both athletes running 400m together. Once both athletes have returned, the pair will begin to work through 10 synchronisedsnatches. Once these reps have been completed they will then work through 60-shared reps of handstand pushups (completed kipping or strict), before finishing with an additional 10 synchronised snatches. They will then tag the remaining pair, at which point they can then begin their 400m run together. Once both athletes have returned they will begin to work through 15 synchronised cleans, 40 shared reps of handstand pushups (any style) and an additional 15 synchronised cleans. When the pair returns to the finish mat, time will be called and recorded.
 
Movement Standards
 
HSPU-Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, only the heels in contact with the wall, the hips open and the body in line with the arms. If the athlete kicks up onto their head they will not get a rep for pressing up. The palms of the hand must stay within the dimensions of the box marked on the ground. Fingers may extend past the line. At the bottom, the athlete’s head makes contact with the ground. At the finish of each repetition, the athlete must reach full lockout, with the hips and shoulders open, body in line with the arms and heels touching the wall. Kipping is not allowed for pair 2. Any repetition that is assisted by the hips or legs will not count. Only the heels may touch the wall during the repetition.
 
Synchronised Snatch - The athletes will move the bar from the ground to overhead in one smooth motion. Stopping at the shoulder is not permitted. A power snatch is allowed. The rep will be completed when the athlete stands up to full extension with the bar overhead with both feet under the hips. The athlete may not touch the floor with any part of the body other than the feet. Hang snatch is not allowed. The synchronised part of the rep is overhead. If you get to this position before your partner, you must wait until they have achieved the desired overhead position for the rep to be credited.

Synchronised Clean - The athletes will move the bar from the ground to the shoulder in one smooth motion. The rep finishes with the bar on the shoulders in the front rack position with the elbows in front of the bar and hips and knees fully extended. The rep will be completed when both athletes are in this position. Hang cleans are not allowed.

3 Rounds for Time:

18 Calorie Echo Bike
12 Synchro Worm Thrusters
6 Rope Climbs

The worm must stay off the ground the entire time. If it is dropped, all team members must complete 8 Synchronized Burpees over the Worm.

(18:00 cap)

Flow

At the call of “3, 2, 1 ... Go,” all four Athletes will move to the worm and lift it the their shoulders. When the worm is on the shoulder of all 4 Athletes, one Athlete may move to the rower. At the echo bike the Athlete will complete 18 calories. The Athlete will then return to the worm and the team will complete 12 worm thrusters. At the completion of the thrusters one Athlete will move back to the rope and complete rope climbs. The Athletes working on the rope climbs may switch whenever they want but 3 Athletes must be holding the worm at all times. The round is complete when the required number of rope climbs is completed. This flow will continue for 3 total rounds.

The worm may not touch the ground for the entirety of the workout. If the worm is dropped all 4 athletes must return to the worm and complete 8 synchro burpees over the worm. After the final rope climb the team will drop the worm and move to the finish mat where time will be recorded.

STANDARDS

Echo Bike - Athletes will accumulate calories starting from 0. The Athlete cannot touch the monitor. The monitor will be reset between each round.

Synchro Worm Thrusters - The worm thruster starts with the worm on the same shoulder for all Athletes.  The hip crease must clearly pass below the top of the knees in the bottom position. The synchro portion of this movement is at the bottom of the squat. All 4 Athletes must also receive the worm on the opposite shoulder before descending into the next squat.

Rope Climb - The Athlete will move to the top of the rope and touch the designated area on the rope.

Synchro Burpee Over Worm – Each athlete must be parallel to the worm, with chest and thighs touching the ground. They can get down and come up from the burpee however they like, but the athletes MUST jump over the worm with a two-foot take-off. The rep is counted when all athletes get to the floor on the opposite side of the worm. Two athletes will be on one side of the worm and two Athletes on the other in alternating fashion, all facing the same direction (towards the rig). The synchro portion of the movement will occur at the bottom of the burpee.

For Time:
 
Male/female pairs move through stations of:
500-meter Ski, partner completes 125 Double-unders
40 Deadlifts, partner holds barbell at the waist (100/70kg)
30 Toes-to-bar, partner hangs

*Athletes must alternate every 5 reps of Deadlifts and Toes to bar - see notes below*

(14:00 cap)

 
Flow
 
All athletes will begin on the start mat. At the call of "3-2-1 … Go!" the first male/female pair enters and begins skiing and performing double unders. Once one athlete has completed 500 meters and the other has performed 125 double unders, they will switch. When both athletes have each completed a 500-meter ski and 125 double unders, the pair will move on to the deadlifts. If one athlete finishes ahead of the other they must remain at their station until the other finishes.
 
For the deadlifts, partners must alternate after every 5 successful reps, with one person performing deadlifts while the other remains locked out at the top of the deadlift. Partners may NOT alternate until one person performs 5 reps. Once the pair completes 40 reps they advance to the rig for the toes-to-bar. Again, partners must alternate after every 5 successful reps, and may not alternate until they complete 5 reps, with one person performing toes-to-bars while the other hangs from the bar with no contact with the ground.
 
Pairs may not move forward to the next station until the pair ahead of them has reached the next station or finish mat i.e. pair 2 can begin working when pair 1 have cleared the ski and double under section. This event ends when the last pair completes the 30 toes-to-bar.
 
Movement Standards
 
Ski – Athletes will accumulate metres starting from 0. The Athlete cannot touch the monitor but may adjust the damper setting.
 
Double-unders - This is the standard double-under in which 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. A 250 single under penalty is allowed for those without double unders.
 
Deadlifts - This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is liftedy until hips and knees reach full extension with the shoulders behind the bar. Any hand position is allowed, but the arms must be straight throughout. No bouncing. One athlete must hold the barbell locked out at the top of the deadlift while the partner performs repetitions. Partners must alternate who is deadlifting and who is holding after every 5 reps.
 
Toes-to-bars- In the toes-to-bar, the athlete must go from a full hang with the heels behind the vertical plane of the pull-up bar, 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. One athlete must hang from the bar while the partner performs repetitions. Partners must alternate who is performing toes-to-bars and who is hanging after every 5 reps.

For Time:

20 Synchronised Worm Clean and Jerks
20 Synchronised Lateral Burpees over Worm
Synchronised Walking Worm Lunge

Round 2
15 Synchronised Worm Clean and Jerks
15 Synchronised Lateral Burpees over Worm
Synchronised Walking Worm Lunge

Round 3

15 Synchronised Worm Clean and Jerks
15 Synchronised Lateral Burpees over Worm
Synchronised Walking Worm Lunge 

1:00 rest when last team finishes round

1st = 100 pts

2nd = 75 pts

3rd = 55 pts

4th = 35 pts

 
Movement Standards
 
Worm Clean and Jerks - Each rep begins with the worm on the floor. All teammates must lift the worm to the shoulder in one smooth motion. The worm must be resting on the shoulder of all 4 Athletes at the same time before the jerk portion begins. Each rep of the jerk begins with the worm on the shoulders and finishes with the worm resting on the opposite shoulder. The worm must be moved by all teammates to the opposite shoulder at the same time and must be in contact with the shoulder simultaneously for the rep to count. The worm then must go to the floor and be touching the floor simultaneously before starting the next rep.
 
Worm Lunge - Each step starts with the athletes on the same side of the worm, with the worm resting on the shoulders. In the lunge, every athlete’s knee must make contact with the floor at the same time. As they all rise to standing, the athletes must all have their hips and knees fully extended at the same time before beginning the next step. Athletes may arrange themselves as they like under the worm. The walking lunge is credited when the lead athlete gets both heels across the line, has the worm resting on the shoulders and the team is standing tall with hips and knees fully extended.
 
Worm Burpees - The worm burpees begin with two athletes on each side of the worm facing the finish line. The chest and thighs of all the whole team must be in contact with the ground simultaneously. When jumping over the worm, a two-foot take off is required. The rep is counted when all four athletes land on the opposite side of the worm.