Max chest to bar pull ups in 1 minute. If you are unable to perform chest to bar pull ups you should enter zero.

A total of 360 points are available for this workout, with the top athlete receiving 360, 2nd 359, 3rd 358 etc

// Movement standards:

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. At the top, the chest (below clavicle) must make contact with the bar.

Max bar muscle ups in 1 minute. If you are unable to perform bar muscle ups you should enter zero.

A total of 360 points are available for this workout, with the top athlete receiving 360, 2nd 359, 3rd 358 etc

// Movement standards:

Bar muscle up: In the muscle-up, you must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. The heels must not rise above the plane of the bar during the kip. At the top of the movement, the arms must be fully locked out while the athlete supports themselves 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.

Max pull ups in 1 minute. If you are unable to perform pull ups you should perform jumping pull ups and when entering your score mark "NO" when asked if completed the workout RX'd.

Any athlete performing jumping pull ups will place lower for this workout than an athlete completing a single standard pull up

A total of 360 points are available for this workout, with the top athlete receiving 360, 2nd 359, 3rd 358 etc

// MOVEMENT STANDARDS:

Pull-up: This is a standard 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. At the top, the chin must break the horizontal plane of the bar

Jumping pull-ups: The box/support should be setup so when the arms are fully extended stood on the box the tip of the fingers is no more than 10” above the bar. At the bottom of the movement the arms must be fully extended and the ear visible in front of the arms. At the top, the chin must break the horizontal plane of the bar.

Max toes to bar in 1 minute. If you are unable to perform toes to bar you should perform knee raises and when entering your score mark "NO" when asked if completed the workout RX'd.

Any athlete performing knee raises will place lower for this workout than an athlete completing a single standard toes to bar

A total of 360 points are available for this workout, with the top athlete receiving 360, 2nd 359, 3rd 358 etc

// MOVEMENT STANDARDS:

Toes to bar: 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 (but do not have to first make contact at the same moment). 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.

Knee Raise: For a knee raise the athlete must go from a full hang to the knees being lifted so that the hip crease is below the plane of the knee. 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.

Maximum weight in kg with which you can successfully complete 3 reps. E.g. if you complete 3 deadlift at 120kg then your score will be 120kg.

A total of 360 points are available for this workout, with the top athlete receiving 360, 2nd 359, 3rd 358 etc

// Movement standards:

Deadlift: This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

Maximum weight in kg with which you can successfully complete 3 reps. E.g. if you complete 3 hang snatch at 50kg then your score will be 50kg.

A total of 360 points are available for this workout, with the top athlete receiving 360, 2nd 359, 3rd 358 etc

// Movement standards:

Hang snatch: The hang position is anything below full extension without the barbell touching the ground. Above the knee/below the knee both acceptable. The hang snatch will be counted once the Athlete clearly shows control of the barbell overhead. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. Muscle, power and full snatch are all acceptable.

Enter the maximum weight in kg with which you can successfully complete 3 reps. E.g. if you complete 3 hang squat clean at 80kg then your score will be 80kg.

A total of 360 points are available for this workout, with the top athlete receiving 360, 2nd 359, 3rd 358 etc

// Movement standards:

Hang squat clean: The hang position is anything below full extension without the barbell touching the ground. Above the knee/below the knee both acceptable. The hang clean finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. At some point during the movement the hip crease must pass below the plane of the knee. This may be achieved via a hang squat clean, or via a hang power clean or hang muscle clean followed by a front squat.

Maximum weight in kg with which you can successfully complete 3 reps. E.g. if you complete 3 shoulder to overhead at 50kg then your score will be 50kg.

A total of 360 points are available for this workout, with the top athlete receiving 360, 2nd 359, 3rd 358 etc

// Movement standards:

Shoulder to overhead: Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Racks may be used.

FRan on a boat

8-minute window

Row 1k (separately scored part A)

AMRAP in remaining time (part B)

12 x thrusters (35kg/20kg)

8 x pullups

If you do not have pullups you should perform KB swings (20kg/16kg) but any score submitted with KB swings will place lower than any score with at least 1 pullup completed

Your rower should be setup as a “single distance” piece on a Concept2 rowing machine.

Score:

You should submit two separate scores:

Your score for part A the time for completing your 1k row to the tenth of a second.

Your score for part B is the total number of repetitions completed in the remaining time. For example, if you complete 4 full rounds and are 3 pullups into the 5^th round the score you enter should be (4 x 20) + 12 + 3 = 95.

PLEASE ADD THESE NUMBERS CAREFULLY AND SUBMIT A SINGLE NUMBER GIVING THE TOTAL OF ALL REPETITIONS COMPLETED – NOT THE ROUND YOU GOT TO.

There will be a checkbox to tick if you completed the workout using KB swing rather than pullups.

A total of 1440 points are available for this workout: 720 for part A and 720 for part B

The top athlete in each workout receiving 720 points, with the second 718 etc.

// Movement standards:

Row: any damper setting may be used

Pull-up: This is a standard 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. At the top, the chin must break the horizontal plane of the bar.

Thruster: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels to complete the movement. A clean of the first repetition from the ground is permitted providing the hip crease passes below the plane of the knee. Bars must be under control at all times.

KB swing: At the top of the swing, the hips and knees must be fully extended and the arms straight, with the ear clearly visible in front of the arms. At the bottom the bell must pass behind the heels. There is no requirement for

flexing the knees.

FRan on a boat

8-minute window

Row 1k (separately scored part A)

AMRAP in remaining time (part B)

12 x thrusters (35kg/20kg)

8 x pullups

If you do not have pullups you should perform KB swings (20kg/16kg) but any score submitted with KB swings will place lower than any score with at least 1 pullup completed

Your rower should be setup as a “single distance” piece on a Concept2 rowing machine.

Score:

You should submit two separate scores:

Your score for part A the time for completing your 1k row to the tenth of a second.

Your score for part B is the total number of repetitions completed in the remaining time. For example, if you complete 4 full rounds and are 3 pullups into the 5^th round the score you enter should be (4 x 20) + 12 + 3 = 95.

PLEASE ADD THESE NUMBERS CAREFULLY AND SUBMIT A SINGLE NUMBER GIVING THE TOTAL OF ALL REPETITIONS COMPLETED – NOT THE ROUND YOU GOT TO.

There will be a checkbox to tick if you completed the workout using KB swing rather than pullups.

A total of 1440 points are available for this workout: 720 for part A and 720 for part B

The top athlete in each workout receiving 720 points, with the second 718 etc.

// Movement standards:

Row: any damper setting may be used

Pull-up: This is a standard 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. At the top, the chin must break the horizontal plane of the bar.

Thruster: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels to complete the movement. A clean of the first repetition from the ground is permitted providing the hip crease passes below the plane of the knee. Bars must be under control at all times.

KB swing: At the top of the swing, the hips and knees must be fully extended and the arms straight, with the ear clearly visible in front of the arms. At the bottom the bell must pass behind the heels. There is no requirement for flexing the knees.

Wall ball/Box over

6 rounds for time

15 x wall ball (Male: 9kg or 20lb to 10ft, Female: 6kg or 14lb to 9ft)

10 x box jump over (Male: 24”, Female: 20” – step ups ARE permitted)

Please see movement standards for details

Score: The total time taken to complete the workout. There is a 10 minute time cap.

A total of 1440 points are available for this workout, with the top athlete receiving 1440 points, 2nd 1436, 3rd 1432 etc

// Movement standards:

Wall ball: In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The centre of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep.

Box over: Both feet must make contact with the box at the top of the movement, full extension is not required. Athletes may step or jump both onto and off the box.