Napa Games 2024 FINALS

WOD 4 - ‘0.0 CHIPPER’

FOR TIME

80/60 cal row (split, at least 1 cal each)

80 wallballs (6/4kg) (split, at least 1 rep each)

40 synchro DB front squats 

30 synchro DB weighted sit ups

20 synchro DB snatch (MP1:15kg,MP2:10kg, WP1:10kg,WP2:5kg, cannot swap weights)

10 toes to rings (split or one can take all)

Time cap: 16 minutes

Workout Description:

One athlete starts seated at the rower without touching the handle. The non-working athlete must be at the START/FINISH area at all times. The change always occurs at this area meaning the working athlete must come to this area and tag the partner for the swap to happen. Swapping at a different area is NOT allowed and will cause a significant time PENALTY. Time stops when BOTH athletes touch the cone. If athletes do not finish the whole workout within the time frame the amount of reps completed by 16 minutes is noted.

At 3,2,1 go athlete grabs handle and starts rowing. For any changes as mentioned above the working athlete must come to the START/FINISH area and tag the partner so he can go in the competition area. When they finish required amount of calories athlete then moves to the wallball and perform 80 wallballs at the required target. Again the partner swap must happen at the START/FINISH area. When all 80 wallballs are done (not before) the non working athlete can then run in to dummbell area where athletes have to perforn 40 synchronised dumbbell front squats. Then both athletes perform 30 synchronised dumbbell weighted sit ups. Then both athletes perform 20 synchronised dumbbell snatch. Then one athlete moves to the rings to perform toes to rings. The non working athlete must return to the designated START/FINISH AREA. One athlete can take all the toes to rings or if they wish to swap the swap must happen at the designated area. When all the toes to rings are done the athlete then runs to the finish cone and touches it to get their time.

Movement Standards:

Rower:

Handle must be placed back into its pocket. Releasing the handle witout placing it on its pocket will get the athlete a tie penalty and he has to go back to place it on. Getting off the rower before the monitor writes the required amount of calories will cause the athlete to receive a time penalty. Partner CANNOT help other partner on the rower. Partner swap happens on the designated area and then non working athlete is not allowed in to help with setting up shoe straps or anything else.

Wallballs:

At the start of each rep, the ball must be in the support position in front of the athlete’s body.

Squat until the hip crease is below the knees.

A squat clean to start the set is allowed but not required as long as the ball starts on the ground.

The rep is credited when the center of the ball hits the target clearly ABOVE the specified height.

If the ball hits low or does not hit the wall, the rep will not count.

If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

Dumbbell Front Squat:

Though not required, the athlete may begin any repetition taken from the floor with a squat clean, as long as all other standards are met.

The dumbbell must be in front of the shoulders and both hands must have a grip on it (handle or heads)

Resting the heads of the dumbbell on the shoulders is allowed but both hands must a grip on it.

Releasing the grip on the handle or heads and letting the dumbbell rest solely on the shoulder is NOT allowed.

BOTH athletes must reach the finish position of a repetition before lowering the dumbbell from the shoulders or moving on to the next rep. Synchronisation is at the top of the rep so if one athlete reaches top earlier must wait for partner to finish rep for rep to count.

The crease of both the athlete’s hip must be clearly below the top of the knees at the bottom.

The rep is credited when BOTH athletes' hips and knees reach full extension while the dumbbell is supported in the front-rack position.

Sit Ups:

The athletes must begin with the back in contact with the floor, feet in 'butterfly' position, and dumbbell touching the floor above the head.

The rep is credited when the dumbbell touches the floor in front of the feet. 

Synchronisation is at the front (end of movement) so if one athlete touches the dumbbell in front of their feet they must wait for partner to do that too for the rep to count. 

Athletes must hold the dumbbell with both hands (either from the handle or from the heads).

Dumbell Snatch:

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead.

At the bottom of the movement, BOTH heads of the dumbbell must touch the ground.

The dumbbell must be lifted overhead in one motion.

Touch- and-go is permitted.

Bouncing the dumbbell is not allowed.

Athletes must alternate arms after each repetition.

The dumbbell must be lowered BELOW the top of the athlete’s head before he or she can switch hands for the next rep.

The non-lifting hand and arm may not be in contact with the body during the repetition.

If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count.

At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile.

Once BOTH athletes have reached lockout, the repetition will count. 

The synchronisation is at the TOP. Meaning if one athlete reaches lockout first he must wait for partner to reach lockout too before moving to the next rep.

The athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

At the completion of the rep the athlete must control the dumbbell to the FLOOR. Releasing the dumbell from any position (overhead, knee, below knee) will result in a NO REP and both athletes must repeat the rep again.

Toes To Rings:

Athlete begin by hanging from the rings with arms extended.

The rep is credited when both feet contact the rings at the same time.

The feet must then be then extended down.

Kipping/swinging is allowed.

WOD 4 - ‘0.0 CHIPPER’

FOR TIME

80 cal row (split, at least 1 cal each)

80 wallballs (9kg) (split, at least 1 rep each)

40 pistols (split or one can take all)

20 synchro chest2bar

40 synchro DB snatch (P1:22.5kg, P2: 15kg , cannot swap weights)

10 bar MUs (split or one can take all)

Time cap: 16 minutes

Workout Description:

One athlete starts seated at the rower without touching the handle. The non-working athlete must be at the START/FINISH area at all times. The change always occurs at this area meaning the working athlete must come to this area and tag the partner for the swap to happen. Swapping at a different area is NOT allowed and will cause a significant time PENALTY. Time stops when BOTH athletes touch the cone. If athletes do not finish the whole workout within the time frame the amount of reps completed by 16 minutes is noted.

At 3,2,1 go athlete grabs handle and starts rowing. For any changes as mentioned above the working athlete must come to the START/FINISH area and tag the partner so he can go in the competition area. When they finish required amount of calories athlete then moves to the wallball and perform 80 wallballs at the required target. Again the partner swap must happen at the START/FINISH area. Athlete then moves to the designated area to perform the 40 pistol squats. One athlete can take all or swap and split however (again change happens at the designated area). When all 40 pistols are done (not before) the non working athlete can then run in to the pull up bar where athletes have to perforn 20 synchronised chest to bar pull ups. Then both athletes move to the dumbell and performs 40 synchronised dumbbell snatch. Then one athlete moves to the pull up bar to perform bar muscle ups. The non working athlete must return to the designated START/FINISH AREA. One athlete can take all the bar muscle ups or if they wish to swap the swap must happen at the designated area. When all the muscle ups are done the athlete then runs to the finish cone and touches it to get their time.

Movement Standards:

Rower:

Handle must be placed back into its pocket. Releasing the handle witout placing it on its pocket will get the athlete a tie penalty and he has to go back to place it on. Getting off the rower before the monitor writes the required amount of calories will cause the athlete to receive a time penalty. Partner CANNOT help other partner on the rower. Partner swap happens on the designated area and then non working athlete is not allowed in to help with setting up shoe straps or anything else.

Wallballs:

At the start of each rep, the ball must be in the support position in front of the athlete’s body.

Squat until the hip crease is below the knees.

A squat clean to start the set is allowed but not required as long as the ball starts on the ground.

The rep is credited when the center of the ball hits the target clearly ABOVE the specified height.

If the ball hits low or does not hit the wall, the rep will not count.

If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

Pistol Squat:

At the start and finish of each rep, the hips and knee of the working leg must be clearly extended.

The non-working leg must remain in front of the body (cannot pass beyond profile) and off the ground.

Holding on to the non-working leg is permitted.

At the bottom, the hip crease must pass below the top of the knee on the working leg.

If any part of the body other than the support foot touches the floor before lockout, the rep will not count.

Must alternate legs after every successful rep.

Must complete a successful rep on one side before alternating.

Resting the non-working leg on the working leg or using the hands/arms to push into the working leg is NOT permitted.

If athlete receives a no rep he must perform the next rep on the same leg.

Chest to bar pull ups:

The athlete must start each rep with their arms fully extended and their feet off the ground.

Any style of pull-up or grip is permitted as long as the other requirements are met.

The rep is credited when BOTH athlete’s chests clearly comes into CONTACT with the bar at or below the collarbone AT THE SAME TIME.

Wrapping tape around the pull-up bar is NOT allowed. 

Dumbell Snatch:

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead.

At the bottom of the movement, BOTH heads of the dumbbell must touch the ground.

The dumbbell must be lifted overhead in one motion.

Touch- and-go is permitted.

Bouncing the dumbbell is not allowed.

Athletes must alternate arms after each repetition.

The dumbbell must be lowered BELOW the top of the athlete’s head before he or she can switch hands for the next rep.

The non-lifting hand and arm may not be in contact with the body during the repetition.

If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count.

At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile.

Once BOTH athletes have reached lockout, the repetition will count. 

The synchronisation is at the TOP. Meaning if one athlete reaches lockout first he must wait for partner to reach lockout too before moving to the next rep.

The athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

At the completion of the rep the athlete must control the dumbbell to the FLOOR. Releasing the dumbell from any position (overhead, knee, below knee) will result in a NO REP and both athletes must repeat the rep again.

Bar Muscle Up:

The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground.

Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted.

No portion of the foot may rise above the lowest part of the bar during the kip.

The athlete must pass through some portion of a dip before locking out over the bar.

The rep is credited when:

The athlete’s arms are fully locked out in the support position above the bar; and the athlete’s shoulders are over or slightly in front of the bar.

Only the hands, and no other part of the arm, may touch the bar during the rep.

Removing the hands in the support position is NOT allowed.

At lockout, only the arms may support the athlete’s weight.

Tapping the bar is NOT allowed.

WOD 1 - ‘H2O’

(A) FOR TIME (time cap: 18 minutes)

Buy in:

~200m SUP (P1)

~200m SUP (P2)

~400m run (together)

then 3 SETS:

4 tire flips (can flip together)

10x10m shuttle run (together)

at 20:00

(B) FOR TIME (time cap: 6 minutes)

10m 1 arm DB OH walking lunges (P1)

10 burpee jump in&out tire (P1)

20m 1 arm DB OH walking lunges (P1)

20m 1 arm DB OH walking lunges (P2)

10 burpee jump in&out tire (P2)

10m 1 arm DB OH walking lunges (P2)

Men:10kg dummbell

Women: 5kg dumbbell

Workout Description:

This workout starts at the Limanaki Beach (right underneath Karousos Restaurant). Make sure you are there at least 30 minutes before your heat time.

WE HIGHLY RECOMMEND YOUR WEAR BEACH/WATER SHOES AS THEY ARE ROCKS WHEN YOU ENTER THE WATER. It will also save you a lot of time because you just leave your board and start running instead of sitting down and waisting time wearing shoes to run.

Paddle boards must be treated with care and as per the instructions of the workout to avoid destruction of equipment, injuries or any other issues. The paddle must come out of the water together with the board, losing the paddle for any reason will cause you to receive zero points for the entire workout.

There will be a designated area where you pick your paddle board and paddle at the start of the workout and you must return it back there before going for the run. 

There will also be a specific depth from where you can climb on your board and climb down as you return. You will not be allowed to jump on the board as soon as the water starts or stay on your paddle until the board hits the sand on your way back (make sure you watch briefing video on the 28th). 

You will NOT be given practice time.

YOU MUST USE THE PADDLE. Lying on the board and using your hands is not allowed.

Scaled and Roookies can paddle (using the paddle) while on their knees or seated.

Athletes must have the safety band around their leg before workout starts. Pairs at the swap can help their partner wear the band as they swap. 

At 3,2,1 GO athlete 1 picks up their paddle and board and make their way to the water. As soon as he passes the specified depth area, athlete can climb on their board and start paddling. As soon as all athletes clear the depth area the second athlete can come in and wait for athlete 1 to return at the designated depth area. Athlete paddles straight in towards the designated bouy (bouy on their left side - so left turn  - athlete goes to the right side of bouy and turns left around it) and starts heading down towards the beach (same place where they started).

Pairs can help each other get on and off the board at the SWAP only. Make sure the band is around the leg for second athlete too before they start paddling. Athlete one then gets out of the water and waits by the START cone where they picked up the board and paddle.

Athlete 2 returns at the designated depth area gets off the board and carries board and paddle out of the water towards START cone where partner is waiting. The paddle and board must be placed in the area where it was picked up (it will be marked with a cone and lane number). Athletes then follow the running path (marked by cones) towards the main competition area together.

At the competition area athletes find their lane where the judge will be waiting for them. Athletes then perform 4 tire flips and then 10 x 10m shuttle runs. Athletes perform a total of 3 sets. Time is noted when both athletes pass the line on the 10th shuttle run of the third set. If the athletes do not manage to finish all three sets before the 18 minutes the amount of reps performed will be noted.

10m shuttle run = 1 rep 

Athletes rest until minute 20:00. For Part B athletes start and finish at the designated START/FINISH area with the cone. At 20:00 athlete 1 performs 10m one arm dumbbell overhead walking lunges, followed by 10 burpee jumps in and out tire. Athlete 1 then continues to perform 20m of single arm 1 dumbbell overhead walking lunges. Athlete 1 then palaces dumbbell down at the line and goes to START/FINISH area to tag athlete 2. Athlete 2 performs 20m of single arm 1 dumbbell overhead walking lunges, followed by 10 burpee  jumps in and out tire and then 10m single arm dumbbell overhead walking lunges. Athlete 2 then runs to the FINISH cone and when athlete makes contact with cone that is when time is noted. If the athlete does not manage to finish all repetitions before the 6 minutes the amount of reps performed will be noted. 

2.5m = 1 rep

Movement Standards:

Paddle Board:

Paddle boards must be treated with care and as per the instructions of the workout to avoid destruction of equipment, injuries or any other issues. The paddle must come out of the water together with the board, losing the paddle for any reason will cause you to receive zero points for the entire workout.

YOU MUST USE THE PADDLE. Lying on the board and using your hands is not allowed.

Scaled and Roookies can paddle (using the paddle) while on their knees or seated.

Athletes must have the safety band around their leg before workout starts. Pairs at the swap can help their partner wear the band as they swap. 

Apart from the swap time in the water the non working athlete must wait by the START cone area.

Run: 

Follow the marked cones. Any deviations from the correct path will cause the athletes to receive a time penalty (judged by the organisers).

Both athletes must run together and enter competition area together.

Tire Flips:

Any type of tire flipping technique is allowed. 

Rookies can flip the tire together.

If unsure how to flip tyre make sure you watch briefing on the 28th (tires will be there during briefing so you can practice).

Shuttle Run:

Both your feet must start behind the line.

You must pass the 10m line and touch the floor behind the line.

When you touch floor both feet must be clearly behind the line.

Touching or stepping on the line is NOT allowed and you will be asked to run back to perform it correctly.

On the last 10m shuttle run you can just pass the line, you are not required to touch floor.

Both athletes must run together.

Burpee Jumps In & Out Tire:

The burpee starts with the athlete perpendicular to the tire while touching their chest and thighs to the ground, and finishes with the athlete jumping in and out the hole of the tire landing on the other side of the tire..

A two-foot take off is REQUIRED for both jumps. 

Each rep is counted when both feet are on the ground on the opposite side of the tire. From there, the athlete may begin their next rep.

One Arm Dumbbell Overhead Walking Lunges:

The dumbbell must remain overhead.

A full grip around the handle of the dumbbell must be maintained for the duration of the lunge.

Holding the head of the dumbbell in the hand is NOT allowed.

The non-working hand may not assist with any part of the movement.

The athlete must reach the finish position (both heels over the line with hips and knees extended) before lowering the dumbbell.

Dropping the dumbbell from ANY height is NOT allowed. It will be a no rep and you will be required to complete the last 2.5m segment again.

Each lunge step begins with the dumbbell int he overhead position, the feet together behind the line, and the hips and legs extended.

The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension.

The athlete must alternate which foot leads for each rep.

Stopping with both feet together at the top of each rep is REQUIRED. Athlete cannot step through the top. Between each lunge both feet need to stop together at the top of each rep to clearly see full knee and hip extension.

The turning point is every 5m. Every 2.5m is one rep. If you receive a no rep before finishing the 2.5m, you go back to the starting line. If you succesfully pass the 2.5m line but you receive a no rep before the 5m line you must go back to the 2.5m line. 

Men: 10kg

Women: 5kg

WOD 1 - ‘H2O’

(A) FOR TIME (time cap: 18 minutes)

Buy in:

~300m SUP

~400m run

then 3 SETS:

4 tire flips

10x10m shuttle run

at 20:00

(B) FOR TIME (time cap: 6 minutes)

5m HS walk

10 burpee jump in&out tire

40m 1 arm DB OH walking lunges (22.5/15 kg)

10 burpee jump in&out tire

5m HS walk

Workout Description:

This workout starts at the Limanaki Beach (right underneath Karousos Restaurant). Make sure you are there at least 30 minutes before your heat time.

WE HIGHLY RECOMMEND YOUR WEAR BEACH/WATER SHOES AS THEY ARE ROCKS WHEN YOU ENTER THE WATER. It will also save you a lot of time because you just leave your board and start running instead of sitting down and waisting time wearing shoes to run.

Paddle boards must be treated with care and as per the instructions of the workout to avoid destruction of equipment, injuries or any other issues. The paddle must come out of the water together with the board, losing the paddle for any reason will cause you to receive zero points for the entire workout.

There will be a designated area where you pick your paddle board and paddle at the start of the workout and you must return it back there before going for the run. 

There will also be a specific depth from where you can climb on your board and climb down as you return. You will not be allowed to jump on the board as soon as the water starts or stay on your paddle until the board hits the sand on your way back (make sure you watch briefing video on the 28th). 

You will NOT be given practice time.

YOU MUST USE THE PADDLE. Lying on the board and using your hands is not allowed. RX and Intermediate athletes are required to stand and paddle. They can go on their knees if they are falling or losing balance BUT they are NOT allowed to paddle while on knees or seated. If they paddle while on knees or seated a time penalty will be applied (as judged by the organisers). 

Athletes must have the safety band around their leg before workout starts. 

At 3,2,1 GO athletes pick up their paddle and board and make their way to the water. As soon as they pass the specified depth area, athlete can climb on their board and start paddling. Athlete paddles straight in towards the designated bouy and must turn left (so go around the right side of the bouy) and then paddle parallel with shore towards the other bouy. At this second bouy athlete must again turn left (so go around the right side of the bouy) and start heading down towards the beach (same place where they started).

At the designated depth area athlete gets off the board and carries board and paddle out of the water. The paddle and board must be placed in the area where it was picked up (it will be marked with a cone and lane number). Athlete then follows the running path (marked by cones) towards the main competition area.

At the competition area athlete finds his/her lane where the judge will be waiting for him/her. Athlete then performs 4 tire flips and then 10 x 10m shuttle runs. Athlete performs a total of 3 sets. Time is noted when athlete passes the line on the 10th shuttle run of the third set. If the athlete does not manage to finish all three sets before the 18 minutes the amount of reps performed will be noted.

10m shuttle run = 1 rep 

Athlete rests until minute 20:00. For Part B athlete starts and finishes at the designated START/FINISH area with the cone. At 20:00 athlete performs 5m handstand walk, then 10 burpee jumps in and out tire. Athlete then performs 40m of single arm 1 dumbbell overhead walking lunges, followed by 10 burpee  jumps in and out tire and then 5m handstand walk. Athlete then runs to the FINISH cone and when athlete makes contact with cone that is when time is noted. If the athlete does not manage to finish all repetitions before the 6 minutes the amount of reps performed will be noted. 

2.5m = 1 rep

Movement Standards:

Paddle Board:

Paddle boards must be treated with care and as per the instructions of the workout to avoid destruction of equipment, injuries or any other issues. The paddle must come out of the water together with the board, losing the paddle for any reason will cause you to receive zero points for the entire workout.

YOU MUST USE THE PADDLE. Lying on the board and using your hands is not allowed.

RX and Intermediate athletes are required to stand and paddle. They can go on their knees if they are falling or losing balance BUT they are NOT allowed to paddle while on knees or seated. If they paddle while on knees or seated a time penalty will be applied (as judged by the organisers).

Athletes must have the safety band around their leg before workout starts. 

Run: 

Follow the marked cones. Any deviations from the correct path will cause the athlete to receive a time penalty (judged by the organisers).

Tire Flips:

Any type of tire flipping technique is allowed. 

If unsure how to flip tyre make sure you watch briefing on the 28th (tires will be there during briefing so you can practice).

Shuttle Run:

Both your feet must start behind the line.

You must pass the 10m line and touch the floor behind the line.

When you touch floor both feet must be clearly behind the line.

Touching or stepping on the line is NOT allowed and you will be asked to run back to perform it correctly.

On the last 10m shuttle run you can just pass the line, you are not required to touch floor.

Handstand Walk:

When kicking up, the hands (including the fingers) must be placed on the ground BEHIND the line.

Placing the hands or fingers on or over the line when kicking up constitutes a no rep.

Each 2.5m measured distance will count as 1 rep. 

Both hands, including palms and fingers, must touch the ground completely clear of the line marking the end of the length before the feet touch the ground.

If the athlete comes down from their hands before finishing the 2.5m, they go back to the starting line. If they succesfully pass the 2.5m line but they fall before the 5m line they must go back to the 2.5m line. 

Athletes are not required to kick down after completing the 2.5m line.

Gloves are allowed and are advised if you are not used to high temperatures (to protect your hands)

Burpee Jumps In & Out Tire:

The burpee starts with the athlete perpendicular to the tire while touching their chest and thighs to the ground, and finishes with the athlete jumping in and out the hole of the tire landing on the other side of the tire..

A two-foot take off is REQUIRED for both jumps. 

Each rep is counted when both feet are on the ground on the opposite side of the tire. From there, the athlete may begin their next rep.

One Arm Dumbbell Overhead Walking Lunges:

The dumbbell must remain overhead.

A full grip around the handle of the dumbbell must be maintained for the duration of the lunge.

Holding the head of the dumbbell in the hand is NOT allowed.

The non-working hand may not assist with any part of the movement.

The athlete must reach the finish position (both heels over the line with hips and knees extended) before lowering the dumbbell.

Dropping the dumbbell from ANY height is NOT allowed. It will be a no rep and you will be required to complete the last 2.5m segment again.

Each lunge step begins with the dumbbell int he overhead position, the feet together behind the line, and the hips and legs extended.

The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension.

The athlete must alternate which foot leads for each rep.

Stopping with both feet together at the top of each rep is REQUIRED. Athlete cannot step through the top. Between each lunge both feet need to stop together at the top of each rep to clearly see full knee and hip extension.

The turning point is every 5m. Every 2.5m is one rep. If you receive a no rep before finishing the 2.5m, you go back to the starting line. If you succesfully pass the 2.5m line but you receive a no rep before the 5m line you must go back to the 2.5m line. 

WOD 1 - ‘H2O’

(A) FOR TIME (time cap: 18 minutes)

Buy in:

~300m SUP

~400m run

then 3 SETS:

3 tire flips

10x10m shuttle run

at 20:00

(ii) FOR TIME (time cap: 6 minutes)

10m 1 arm DB OH walking lunges

10 burpee jump in&out tire

40m 1 arm DB OH walking lunges (15/10 kg)

10 burpee jump in&out tire

10m 1 arm DB OH walking lunges

Workout Description:

This workout starts at the Limanaki Beach (right underneath Karousos Restaurant). Make sure you are there at least 30 minutes before your heat time.

WE HIGHLY RECOMMEND YOUR WEAR BEACH/WATER SHOES AS THEY ARE ROCKS WHEN YOU ENTER THE WATER. It will also save you a lot of time because you just leave your board and start running instead of sitting down and waisting time wearing shoes to run.

Paddle boards must be treated with care and as per the instructions of the workout to avoid destruction of equipment, injuries or any other issues. The paddle must come out of the water together with the board, losing the paddle for any reason will cause you to receive zero points for the entire workout.

There will be a designated area where you pick your paddle board and paddle at the start of the workout and you must return it back there before going for the run. 

There will also be a specific depth from where you can climb on your board and climb down as you return. You will not be allowed to jump on the board as soon as the water starts or stay on your paddle until the board hits the sand on your way back (make sure you watch briefing video on the 28th). 

You will NOT be given practice time.

YOU MUST USE THE PADDLE. Lying on the board and using your hands is not allowed.

Scaled and Roookies can paddle (using the paddle) while on their knees or seated.

Athletes must have the safety band around their leg before workout starts. Pairs at the swap can help their partner wear the band as they swap. 

At 3,2,1 GO athletes pick up their paddle and board and make their way to the water. As soon as they pass the specified depth area, athlete can climb on their board and start paddling. Athlete paddles straight in towards the designated bouy and must turn left (so go around the right side of the bouy) and then paddle parallel with shore towards the other bouy. At this second bouy athlete must again turn left (so go around the right side of the bouy) and start heading down towards the beach (same place where they started).

At the designated depth area athlete gets off the board and carries board and paddle out of the water. The paddle and board must be placed in the area where it was picked up (it will be marked with a cone and lane number). Athlete then follows the running path (marked by cones) towards the main competition area.

At the competition area athlete finds his/her lane where the judge will be waiting for him/her. Athlete then performs 3 tire flips and then 10 x 10m shuttle runs. Athlete performs a total of 3 sets. Time is noted when athlete passes the line on the 10th shuttle run of the third set. If the athlete does not manage to finish all three sets before the 18 minutes the amount of reps performed will be noted.

10m shuttle run = 1 rep 

Athlete rests until minute 20:00. For Part B athlete starts and finishes at the designated START/FINISH area with the cone. At 20:00 athlete performs 10m single arm 1 dumbbell overhead walking lunges, then 10 burpee jumps in and out tire. Athlete then performs 40m of single arm 1 dumbbell overhead walking lunges, followed by 10 burpee  jumps in and out tire and then 10m single arm 1 dumbbell overhead walking lunges. Athlete then runs to the FINISH cone and when athlete makes contact with cone that is when time is noted. If the athlete does not manage to finish all repetitions before the 6 minutes the amount of reps performed will be noted. 

2.5m = 1 rep

Movement Standards:

Paddle Board:

Paddle boards must be treated with care and as per the instructions of the workout to avoid destruction of equipment, injuries or any other issues. The paddle must come out of the water together with the board, losing the paddle for any reason will cause you to receive zero points for the entire workout.

YOU MUST USE THE PADDLE. Lying on the board and using your hands is not allowed.

Scaled and Roookies can paddle (using the paddle) while on their knees or seated.

Athletes must have the safety band around their leg before workout starts. Pairs at the swap can help their partner wear the band as they swap. 

Run: 

Follow the marked cones. Any deviations from the correct path will cause the athlete to receive a time penalty (judged by the organisers).

Tire Flips:

Any type of tire flipping technique is allowed. 

If unsure how to flip tyre make sure you watch briefing on the 28th (tires will be there during briefing so you can practice).

Shuttle Run:

Both your feet must start behind the line.

You must pass the 10m line and touch the floor behind the line.

When you touch floor both feet must be clearly behind the line.

Touching or stepping on the line is NOT allowed and you will be asked to run back to perform it correctly.

On the last 10m shuttle run you can just pass the line, you are not required to touch floor.

Burpee Jumps In & Out Tire:

The burpee starts with the athlete perpendicular to the tire while touching their chest and thighs to the ground, and finishes with the athlete jumping in and out the hole of the tire landing on the other side of the tire..

A two-foot take off is REQUIRED for both jumps. 

Each rep is counted when both feet are on the ground on the opposite side of the tire. From there, the athlete may begin their next rep.

One Arm Dumbbell Overhead Walking Lunges:

The dumbbell must remain overhead.

A full grip around the handle of the dumbbell must be maintained for the duration of the lunge.

Holding the head of the dumbbell in the hand is NOT allowed.

The non-working hand may not assist with any part of the movement.

The athlete must reach the finish position (both heels over the line with hips and knees extended) before lowering the dumbbell.

Dropping the dumbbell from ANY height is NOT allowed. It will be a no rep and you will be required to complete the last 2.5m segment again.

Each lunge step begins with the dumbbell int he overhead position, the feet together behind the line, and the hips and legs extended.

The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension.

The athlete must alternate which foot leads for each rep.

Stopping with both feet together at the top of each rep is REQUIRED. Athlete cannot step through the top. Between each lunge both feet need to stop together at the top of each rep to clearly see full knee and hip extension.

The turning point is every 5m. Every 2.5m is one rep. If you receive a no rep before finishing the 2.5m, you go back to the starting line. If you succesfully pass the 2.5m line but you receive a no rep before the 5m line you must go back to the 2.5m line. 

WOD 1 - ‘H2O’

(A) FOR TIME (time cap: 18 minutes)

Buy in:

~200m SUP (P1)

~200m SUP (P2)

~400m run (together)

then 3 SETS:

6 tire flips (split however, at least 1 rep each)

10x10m shuttle run (together)

at 20:00

(B) FOR TIME (time cap: 6 minutes)

5m HS walk (P1)

10 burpee jump in&out tire (P1)

20m 1 arm DB OH walking lunges (M:22.5/W:15 kg) (P1)

20m 1 arm DB OH walking lunges (M:22.5/W:15 kg) (P2)

10 burpee jump in&out tire (P2)

5m HS walk (P2 or P1)

Workout Description:

This workout starts at the Limanaki Beach (right underneath Karousos Restaurant). Make sure you are there at least 30 minutes before your heat time.

WE HIGHLY RECOMMEND YOUR WEAR BEACH/WATER SHOES AS THEY ARE ROCKS WHEN YOU ENTER THE WATER. It will also save you a lot of time because you just leave your board and start running instead of sitting down and waisting time wearing shoes to run.

Paddle boards must be treated with care and as per the instructions of the workout to avoid destruction of equipment, injuries or any other issues. The paddle must come out of the water together with the board, losing the paddle for any reason will cause you to receive zero points for the entire workout.

There will be a designated area where you pick your paddle board and paddle at the start of the workout and you must return it back there before going for the run. 

There will also be a specific depth from where you can climb on your board and climb down as you return. You will not be allowed to jump on the board as soon as the water starts or stay on your paddle until the board hits the sand on your way back (make sure you watch briefing video on the 28th). 

You will NOT be given practice time.

YOU MUST USE THE PADDLE. Lying on the board and using your hands is not allowed. RX and Intermediate athletes are required to stand and paddle. They can go on their knees if they are falling or losing balance BUT they are NOT allowed to paddle while on knees or seated. If they paddle while on knees or seated a time penalty will be applied (as judged by the organisers). 

Athletes must have the safety band around their leg before workout starts. Pairs at the swap can help their partner wear the band as they swap. 

At 3,2,1 GO athlete 1 picks up their paddle and board and make their way to the water. As soon as he passes the specified depth area, athlete can climb on their board and start paddling. As soon as all athletes clear the depth area the second athlete can come in and wait for athlete 1 to return at the designated depth area. Athlete paddles straight in towards the designated bouy (bouy on their left side - so left turn  - athlete goes to the right side of bouy and turns left around it) and starts heading down towards the beach (same place where they started).

Pairs can help each other get on and off the board at the SWAP only. Make sure the band is around the leg for second athlete too before they start paddling. Athlete one then gets out of the water and waits by the START cone where they picked up the board and paddle.

Athlete 2 at the designated depth area gets off the board and carries board and paddle out of the water towards START cone where partner is waiting. The paddle and board must be placed in the area where it was picked up (it will be marked with a cone and lane number). Athletes then follow the running path (marked by cones) towards the main competition area together.

At the competition area athletes find their lane where the judge will be waiting for them. Athletes then performs 6 tire flips and then 10 x 10m shuttle runs. Athletes perform a total of 3 sets. Time is noted when both athletes pass the line on the 10th shuttle run of the third set. If the athletes do not manage to finish all three sets before the 18 minutes the amount of reps performed will be noted.

10m shuttle run = 1 rep 

Athletes rest until minute 20:00. For Part B athletes start and finish at the designated START/FINISH area with the cone. At 20:00 athlete 1 perform 5m handstand walk, followed by 10 burpee jumps in and out tire. Athlete 1 then continues to perform 20m of single arm 1 dumbbell overhead walking lunges. Athlete 1 then palaces dumbbell down at the line and goes to START/FINISH area to tag athlete 2. Athlete 2 performs 20m of single arm 1 dumbbell overhead walking lunges, followed by 10 burpee  jumps in and out tire and then 5m handstand walk.If athlete 2 cannot perform handstand walk, he must run to START/FINISH area, tag athlete 1 and then athlete 1 must go to the exact same place where athlete 1 was and perform the handstand walk. Athlete then runs to the FINISH cone and when athlete makes contact with cone that is when time is noted. If the athlete does not manage to finish all repetitions before the 6 minutes the amount of reps performed will be noted. 

2.5m = 1 rep

Movement Standards:

Paddle Board:

Paddle boards must be treated with care and as per the instructions of the workout to avoid destruction of equipment, injuries or any other issues. The paddle must come out of the water together with the board, losing the paddle for any reason will cause you to receive zero points for the entire workout.

YOU MUST USE THE PADDLE. Lying on the board and using your hands is not allowed.

RX and Intermediate athletes are required to stand and paddle. They can go on their knees if they are falling or losing balance BUT they are NOT allowed to paddle while on knees or seated. If they paddle while on knees or seated a time penalty will be applied (as judged by the organisers).

Athletes must have the safety band around their leg before workout starts. Pairs at the swap can help their partner wear the band as they swap. 

Apart from the swap time in the water the non working athlete must wait by the START cone area.

Run: 

Follow the marked cones. Any deviations from the correct path will cause the athletes to receive a time penalty (judged by the organisers).

Both athletes must run together and enter competition area together.

Tire Flips:

Any type of tire flipping technique is allowed. 

If unsure how to flip tyre make sure you watch briefing on the 28th (tires will be there during briefing so you can practice).

One partner on each side of tire. Flip back and forth. 

At least one flip each.

Shuttle Run:

Both your feet must start behind the line.

You must pass the 10m line and touch the floor behind the line.

When you touch floor both feet must be clearly behind the line.

Touching or stepping on the line is NOT allowed and you will be asked to run back to perform it correctly.

On the last 10m shuttle run you can just pass the line, you are not required to touch floor.

Both athletes must run together.

Handstand Walk:

When kicking up, the hands (including the fingers) must be placed on the ground BEHIND the line.

Placing the hands or fingers on or over the line when kicking up constitutes a no rep.

Each 2.5m measured distance will count as 1 rep. 

Both hands, including palms and fingers, must touch the ground completely clear of the line marking the end of the length before the feet touch the ground.

If the athlete comes down from their hands before finishing the 2.5m, they go back to the starting line. If they succesfully pass the 2.5m line but they fall before the 5m line they must go back to the 2.5m line. 

Athletes are not required to kick down after completing the 2.5m line.

Gloves are allowed and are advised if you are not used to high temperatures (to protect your hands).

Athlete 1 can do the last 5m handstand walk if athlete 2 cannot perform it. 

If athlete 1 starts the first 5m handstand walk he must continue to the burpee jumps in and out tire, then the 20m dumbbell overhead walking lunges and then athlete 2 can go for the rest. Sequence is written above on descripion.

Burpee Jumps In & Out Tire:

The burpee starts with the athlete perpendicular to the tire while touching their chest and thighs to the ground, and finishes with the athlete jumping in and out the hole of the tire landing on the other side of the tire..

A two-foot take off is REQUIRED for both jumps. 

Each rep is counted when both feet are on the ground on the opposite side of the tire. From there, the athlete may begin their next rep.

One Arm Dumbbell Overhead Walking Lunges:

The dumbbell must remain overhead.

A full grip around the handle of the dumbbell must be maintained for the duration of the lunge.

Holding the head of the dumbbell in the hand is NOT allowed.

The non-working hand may not assist with any part of the movement.

The athlete must reach the finish position (both heels over the line with hips and knees extended) before lowering the dumbbell.

Dropping the dumbbell from ANY height is NOT allowed. It will be a no rep and you will be required to complete the last 2.5m segment again.

Each lunge step begins with the dumbbell int he overhead position, the feet together behind the line, and the hips and legs extended.

The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension.

The athlete must alternate which foot leads for each rep.

Stopping with both feet together at the top of each rep is REQUIRED. Athlete cannot step through the top. Between each lunge both feet need to stop together at the top of each rep to clearly see full knee and hip extension.

The turning point is every 5m. Every 2.5m is one rep. If you receive a no rep before finishing the 2.5m, you go back to the starting line. If you succesfully pass the 2.5m line but you receive a no rep before the 5m line you must go back to the 2.5m line. 

Men: 22.5kg

Women: 15kg

WOD 1 - ‘H2O’

(A) FOR TIME (time cap: 18 minutes)

Buy in:

~200m SUP (P1)

~200m SUP (P2)

~400m run (together)

then 3 SETS:

6 tire flips (split however, at least 1 rep each)

10x10m shuttle run (together)

at 20:00

(B) FOR TIME (time cap: 6 minutes)

5m HS walk (P1)

10 burpee jump in&out tire (P1)

20m 1 arm DB OH walking lunges (M:22.5/W:15 kg) (P1)

20m 1 arm DB OH walking lunges (M:22.5/W:15 kg) (P2)

10 burpee jump in&out tire (P2)

5m HS walk (P2 or P1)

Workout Description:

This workout starts at the Limanaki Beach (right underneath Karousos Restaurant). Make sure you are there at least 30 minutes before your heat time.

WE HIGHLY RECOMMEND YOUR WEAR BEACH/WATER SHOES AS THEY ARE ROCKS WHEN YOU ENTER THE WATER. It will also save you a lot of time because you just leave your board and start running instead of sitting down and waisting time wearing shoes to run.

Paddle boards must be treated with care and as per the instructions of the workout to avoid destruction of equipment, injuries or any other issues. The paddle must come out of the water together with the board, losing the paddle for any reason will cause you to receive zero points for the entire workout.

There will be a designated area where you pick your paddle board and paddle at the start of the workout and you must return it back there before going for the run. 

There will also be a specific depth from where you can climb on your board and climb down as you return. You will not be allowed to jump on the board as soon as the water starts or stay on your paddle until the board hits the sand on your way back (make sure you watch briefing video on the 28th). 

You will NOT be given practice time.

YOU MUST USE THE PADDLE. Lying on the board and using your hands is not allowed. RX and Intermediate athletes are required to stand and paddle. They can go on their knees if they are falling or losing balance BUT they are NOT allowed to paddle while on knees or seated. If they paddle while on knees or seated a time penalty will be applied (as judged by the organisers). 

Athletes must have the safety band around their leg before workout starts. Pairs at the swap can help their partner wear the band as they swap. 

At 3,2,1 GO athlete 1 picks up their paddle and board and make their way to the water. As soon as he passes the specified depth area, athlete can climb on their board and start paddling. As soon as all athletes clear the depth area the second athlete can come in and wait for athlete 1 to return at the designated depth area. Athlete paddles straight in towards the designated bouy (bouy on their left side - so left turn  - athlete goes to the right side of bouy and turns left around it) and starts heading down towards the beach (same place where they started).

Pairs can help each other get on and off the board at the SWAP only. Make sure the band is around the leg for second athlete too before they start paddling. Athlete one then gets out of the water and waits by the START cone where they picked up the board and paddle.

Athlete 2 at the designated depth area gets off the board and carries board and paddle out of the water towards START cone where partner is waiting. The paddle and board must be placed in the area where it was picked up (it will be marked with a cone and lane number). Athletes then follow the running path (marked by cones) towards the main competition area together.

At the competition area athletes find their lane where the judge will be waiting for them. Athletes then performs 6 tire flips and then 10 x 10m shuttle runs. Athletes perform a total of 3 sets. Time is noted when both athletes pass the line on the 10th shuttle run of the third set. If the athletes do not manage to finish all three sets before the 18 minutes the amount of reps performed will be noted.

10m shuttle run = 1 rep 

Athletes rest until minute 20:00. For Part B athletes start and finish at the designated START/FINISH area with the cone. At 20:00 athlete 1 perform 5m handstand walk, followed by 10 burpee jumps in and out tire. Athlete 1 then continues to perform 20m of single arm 1 dumbbell overhead walking lunges. Athlete 1 then palaces dumbbell down at the line and goes to START/FINISH area to tag athlete 2. Athlete 2 performs 20m of single arm 1 dumbbell overhead walking lunges, followed by 10 burpee  jumps in and out tire and then 5m handstand walk.If athlete 2 cannot perform handstand walk, he must run to START/FINISH area, tag athlete 1 and then athlete 1 must go to the exact same place where athlete 1 was and perform the handstand walk. Athlete then runs to the FINISH cone and when athlete makes contact with cone that is when time is noted. If the athlete does not manage to finish all repetitions before the 6 minutes the amount of reps performed will be noted. 

2.5m = 1 rep

Movement Standards:

Paddle Board:

Paddle boards must be treated with care and as per the instructions of the workout to avoid destruction of equipment, injuries or any other issues. The paddle must come out of the water together with the board, losing the paddle for any reason will cause you to receive zero points for the entire workout.

YOU MUST USE THE PADDLE. Lying on the board and using your hands is not allowed.

RX and Intermediate athletes are required to stand and paddle. They can go on their knees if they are falling or losing balance BUT they are NOT allowed to paddle while on knees or seated. If they paddle while on knees or seated a time penalty will be applied (as judged by the organisers).

Athletes must have the safety band around their leg before workout starts. Pairs at the swap can help their partner wear the band as they swap. 

Apart from the swap time in the water the non working athlete must wait by the START cone area.

Run: 

Follow the marked cones. Any deviations from the correct path will cause the athletes to receive a time penalty (judged by the organisers).

Both athletes must run together and enter competition area together.

Tire Flips:

Any type of tire flipping technique is allowed. 

If unsure how to flip tyre make sure you watch briefing on the 28th (tires will be there during briefing so you can practice).

One partner on each side of tire. Flip back and forth. 

At least one flip each.

Shuttle Run:

Both your feet must start behind the line.

You must pass the 10m line and touch the floor behind the line.

When you touch floor both feet must be clearly behind the line.

Touching or stepping on the line is NOT allowed and you will be asked to run back to perform it correctly.

On the last 10m shuttle run you can just pass the line, you are not required to touch floor.

Both athletes must run together.

Handstand Walk:

When kicking up, the hands (including the fingers) must be placed on the ground BEHIND the line.

Placing the hands or fingers on or over the line when kicking up constitutes a no rep.

Each 2.5m measured distance will count as 1 rep. 

Both hands, including palms and fingers, must touch the ground completely clear of the line marking the end of the length before the feet touch the ground.

If the athlete comes down from their hands before finishing the 2.5m, they go back to the starting line. If they succesfully pass the 2.5m line but they fall before the 5m line they must go back to the 2.5m line. 

Athletes are not required to kick down after completing the 2.5m line.

Gloves are allowed and are advised if you are not used to high temperatures (to protect your hands).

Athlete 1 can do the last 5m handstand walk if athlete 2 cannot perform it. 

If athlete 1 starts the first 5m handstand walk he must continue to the burpee jumps in and out tire, then the 20m dumbbell overhead walking lunges and then athlete 2 can go for the rest. Sequence is written above on descripion.

Burpee Jumps In & Out Tire:

The burpee starts with the athlete perpendicular to the tire while touching their chest and thighs to the ground, and finishes with the athlete jumping in and out the hole of the tire landing on the other side of the tire..

A two-foot take off is REQUIRED for both jumps. 

Each rep is counted when both feet are on the ground on the opposite side of the tire. From there, the athlete may begin their next rep.

One Arm Dumbbell Overhead Walking Lunges:

The dumbbell must remain overhead.

A full grip around the handle of the dumbbell must be maintained for the duration of the lunge.

Holding the head of the dumbbell in the hand is NOT allowed.

The non-working hand may not assist with any part of the movement.

The athlete must reach the finish position (both heels over the line with hips and knees extended) before lowering the dumbbell.

Dropping the dumbbell from ANY height is NOT allowed. It will be a no rep and you will be required to complete the last 2.5m segment again.

Each lunge step begins with the dumbbell int he overhead position, the feet together behind the line, and the hips and legs extended.

The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension.

The athlete must alternate which foot leads for each rep.

Stopping with both feet together at the top of each rep is REQUIRED. Athlete cannot step through the top. Between each lunge both feet need to stop together at the top of each rep to clearly see full knee and hip extension.

The turning point is every 5m. Every 2.5m is one rep. If you receive a no rep before finishing the 2.5m, you go back to the starting line. If you succesfully pass the 2.5m line but you receive a no rep before the 5m line you must go back to the 2.5m line. 

Men: 22.5kg

Women: 15kg

WOD 1 - ‘H2O’

(A) FOR TIME (time cap: 18 minutes)

Buy in:

~200m SUP (P1)

~200m SUP (P2)

~400m run (together)

then 3 SETS:

4 tire flips (can flip together)

10x10m shuttle run (together)

at 20:00

(B) FOR TIME (time cap: 6 minutes)

10m 1 arm DB OH walking lunges (P1)

10 burpee jump in&out tire (P1)

20m 1 arm DB OH walking lunges (P1)

20m 1 arm DB OH walking lunges (P2)

10 burpee jump in&out tire (P2)

10m 1 arm DB OH walking lunges (P2)

Men:10kg dummbell

Women: 5kg dumbbell

Workout Description:

This workout starts at the Limanaki Beach (right underneath Karousos Restaurant). Make sure you are there at least 30 minutes before your heat time.

WE HIGHLY RECOMMEND YOUR WEAR BEACH/WATER SHOES AS THEY ARE ROCKS WHEN YOU ENTER THE WATER. It will also save you a lot of time because you just leave your board and start running instead of sitting down and waisting time wearing shoes to run.

Paddle boards must be treated with care and as per the instructions of the workout to avoid destruction of equipment, injuries or any other issues. The paddle must come out of the water together with the board, losing the paddle for any reason will cause you to receive zero points for the entire workout.

There will be a designated area where you pick your paddle board and paddle at the start of the workout and you must return it back there before going for the run. 

There will also be a specific depth from where you can climb on your board and climb down as you return. You will not be allowed to jump on the board as soon as the water starts or stay on your paddle until the board hits the sand on your way back (make sure you watch briefing video on the 28th). 

You will NOT be given practice time.

YOU MUST USE THE PADDLE. Lying on the board and using your hands is not allowed.

Scaled and Roookies can paddle (using the paddle) while on their knees or seated.

Athletes must have the safety band around their leg before workout starts. Pairs at the swap can help their partner wear the band as they swap. 

At 3,2,1 GO athlete 1 picks up their paddle and board and make their way to the water. As soon as he passes the specified depth area, athlete can climb on their board and start paddling. As soon as all athletes clear the depth area the second athlete can come in and wait for athlete 1 to return at the designated depth area. Athlete paddles straight in towards the designated bouy (bouy on their left side - so left turn  - athlete goes to the right side of bouy and turns left around it) and starts heading down towards the beach (same place where they started).

Pairs can help each other get on and off the board at the SWAP only. Make sure the band is around the leg for second athlete too before they start paddling. Athlete one then gets out of the water and waits by the START cone where they picked up the board and paddle.

Athlete 2 returns at the designated depth area gets off the board and carries board and paddle out of the water towards START cone where partner is waiting. The paddle and board must be placed in the area where it was picked up (it will be marked with a cone and lane number). Athletes then follow the running path (marked by cones) towards the main competition area together.

At the competition area athletes find their lane where the judge will be waiting for them. Athletes then perform 4 tire flips and then 10 x 10m shuttle runs. Athletes perform a total of 3 sets. Time is noted when both athletes pass the line on the 10th shuttle run of the third set. If the athletes do not manage to finish all three sets before the 18 minutes the amount of reps performed will be noted.

10m shuttle run = 1 rep 

Athletes rest until minute 20:00. For Part B athletes start and finish at the designated START/FINISH area with the cone. At 20:00 athlete 1 performs 10m one arm dumbbell overhead walking lunges, followed by 10 burpee jumps in and out tire. Athlete 1 then continues to perform 20m of single arm 1 dumbbell overhead walking lunges. Athlete 1 then palaces dumbbell down at the line and goes to START/FINISH area to tag athlete 2. Athlete 2 performs 20m of single arm 1 dumbbell overhead walking lunges, followed by 10 burpee  jumps in and out tire and then 10m single arm dumbbell overhead walking lunges. Athlete 2 then runs to the FINISH cone and when athlete makes contact with cone that is when time is noted. If the athlete does not manage to finish all repetitions before the 6 minutes the amount of reps performed will be noted. 

2.5m = 1 rep

Movement Standards:

Paddle Board:

Paddle boards must be treated with care and as per the instructions of the workout to avoid destruction of equipment, injuries or any other issues. The paddle must come out of the water together with the board, losing the paddle for any reason will cause you to receive zero points for the entire workout.

YOU MUST USE THE PADDLE. Lying on the board and using your hands is not allowed.

Scaled and Roookies can paddle (using the paddle) while on their knees or seated.

Athletes must have the safety band around their leg before workout starts. Pairs at the swap can help their partner wear the band as they swap. 

Apart from the swap time in the water the non working athlete must wait by the START cone area.

Run: 

Follow the marked cones. Any deviations from the correct path will cause the athletes to receive a time penalty (judged by the organisers).

Both athletes must run together and enter competition area together.

Tire Flips:

Any type of tire flipping technique is allowed. 

Rookies can flip the tire together.

If unsure how to flip tyre make sure you watch briefing on the 28th (tires will be there during briefing so you can practice).

Shuttle Run:

Both your feet must start behind the line.

You must pass the 10m line and touch the floor behind the line.

When you touch floor both feet must be clearly behind the line.

Touching or stepping on the line is NOT allowed and you will be asked to run back to perform it correctly.

On the last 10m shuttle run you can just pass the line, you are not required to touch floor.

Both athletes must run together.

Burpee Jumps In & Out Tire:

The burpee starts with the athlete perpendicular to the tire while touching their chest and thighs to the ground, and finishes with the athlete jumping in and out the hole of the tire landing on the other side of the tire..

A two-foot take off is REQUIRED for both jumps. 

Each rep is counted when both feet are on the ground on the opposite side of the tire. From there, the athlete may begin their next rep.

One Arm Dumbbell Overhead Walking Lunges:

The dumbbell must remain overhead.

A full grip around the handle of the dumbbell must be maintained for the duration of the lunge.

Holding the head of the dumbbell in the hand is NOT allowed.

The non-working hand may not assist with any part of the movement.

The athlete must reach the finish position (both heels over the line with hips and knees extended) before lowering the dumbbell.

Dropping the dumbbell from ANY height is NOT allowed. It will be a no rep and you will be required to complete the last 2.5m segment again.

Each lunge step begins with the dumbbell int he overhead position, the feet together behind the line, and the hips and legs extended.

The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension.

The athlete must alternate which foot leads for each rep.

Stopping with both feet together at the top of each rep is REQUIRED. Athlete cannot step through the top. Between each lunge both feet need to stop together at the top of each rep to clearly see full knee and hip extension.

The turning point is every 5m. Every 2.5m is one rep. If you receive a no rep before finishing the 2.5m, you go back to the starting line. If you succesfully pass the 2.5m line but you receive a no rep before the 5m line you must go back to the 2.5m line. 

Men: 10kg

Women: 5kg

WOD 1 - ‘H2O’

(A) FOR TIME (time cap: 18 minutes)

Buy in:

~300m SUP

~400m run

then 3 SETS:

4 tire flips

10x10m shuttle run

at 20:00

(B) FOR TIME (time cap: 6 minutes)

5m HS walk

10 burpee jump in&out tire

40m 1 arm DB OH walking lunges (22.5/15 kg)

10 burpee jump in&out tire

5m HS walk

Workout Description:

This workout starts at the Limanaki Beach (right underneath Karousos Restaurant). Make sure you are there at least 30 minutes before your heat time.

WE HIGHLY RECOMMEND YOUR WEAR BEACH/WATER SHOES AS THEY ARE ROCKS WHEN YOU ENTER THE WATER. It will also save you a lot of time because you just leave your board and start running instead of sitting down and waisting time wearing shoes to run.

Paddle boards must be treated with care and as per the instructions of the workout to avoid destruction of equipment, injuries or any other issues. The paddle must come out of the water together with the board, losing the paddle for any reason will cause you to receive zero points for the entire workout.

There will be a designated area where you pick your paddle board and paddle at the start of the workout and you must return it back there before going for the run. 

There will also be a specific depth from where you can climb on your board and climb down as you return. You will not be allowed to jump on the board as soon as the water starts or stay on your paddle until the board hits the sand on your way back (make sure you watch briefing video on the 28th). 

You will NOT be given practice time.

YOU MUST USE THE PADDLE. Lying on the board and using your hands is not allowed. RX and Intermediate athletes are required to stand and paddle. They can go on their knees if they are falling or losing balance BUT they are NOT allowed to paddle while on knees or seated. If they paddle while on knees or seated a time penalty will be applied (as judged by the organisers). 

Athletes must have the safety band around their leg before workout starts. 

At 3,2,1 GO athletes pick up their paddle and board and make their way to the water. As soon as they pass the specified depth area, athlete can climb on their board and start paddling. Athlete paddles straight in towards the designated bouy and must turn left (so go around the right side of the bouy) and then paddle parallel with shore towards the other bouy. At this second bouy athlete must again turn left (so go around the right side of the bouy) and start heading down towards the beach (same place where they started).

At the designated depth area athlete gets off the board and carries board and paddle out of the water. The paddle and board must be placed in the area where it was picked up (it will be marked with a cone and lane number). Athlete then follows the running path (marked by cones) towards the main competition area.

At the competition area athlete finds his/her lane where the judge will be waiting for him/her. Athlete then performs 4 tire flips and then 10 x 10m shuttle runs. Athlete performs a total of 3 sets. Time is noted when athlete passes the line on the 10th shuttle run of the third set. If the athlete does not manage to finish all three sets before the 18 minutes the amount of reps performed will be noted.

10m shuttle run = 1 rep 

Athlete rests until minute 20:00. For Part B athlete starts and finishes at the designated START/FINISH area with the cone. At 20:00 athlete performs 5m handstand walk, then 10 burpee jumps in and out tire. Athlete then performs 40m of single arm 1 dumbbell overhead walking lunges, followed by 10 burpee  jumps in and out tire and then 5m handstand walk. Athlete then runs to the FINISH cone and when athlete makes contact with cone that is when time is noted. If the athlete does not manage to finish all repetitions before the 6 minutes the amount of reps performed will be noted. 

2.5m = 1 rep

Movement Standards:

Paddle Board:

Paddle boards must be treated with care and as per the instructions of the workout to avoid destruction of equipment, injuries or any other issues. The paddle must come out of the water together with the board, losing the paddle for any reason will cause you to receive zero points for the entire workout.

YOU MUST USE THE PADDLE. Lying on the board and using your hands is not allowed.

RX and Intermediate athletes are required to stand and paddle. They can go on their knees if they are falling or losing balance BUT they are NOT allowed to paddle while on knees or seated. If they paddle while on knees or seated a time penalty will be applied (as judged by the organisers).

Athletes must have the safety band around their leg before workout starts. 

Run: 

Follow the marked cones. Any deviations from the correct path will cause the athlete to receive a time penalty (judged by the organisers).

Tire Flips:

Any type of tire flipping technique is allowed. 

If unsure how to flip tyre make sure you watch briefing on the 28th (tires will be there during briefing so you can practice).

Shuttle Run:

Both your feet must start behind the line.

You must pass the 10m line and touch the floor behind the line.

When you touch floor both feet must be clearly behind the line.

Touching or stepping on the line is NOT allowed and you will be asked to run back to perform it correctly.

On the last 10m shuttle run you can just pass the line, you are not required to touch floor.

Handstand Walk:

When kicking up, the hands (including the fingers) must be placed on the ground BEHIND the line.

Placing the hands or fingers on or over the line when kicking up constitutes a no rep.

Each 2.5m measured distance will count as 1 rep. 

Both hands, including palms and fingers, must touch the ground completely clear of the line marking the end of the length before the feet touch the ground.

If the athlete comes down from their hands before finishing the 2.5m, they go back to the starting line. If they succesfully pass the 2.5m line but they fall before the 5m line they must go back to the 2.5m line. 

Athletes are not required to kick down after completing the 2.5m line.

Gloves are allowed and are advised if you are not used to high temperatures (to protect your hands)

Burpee Jumps In & Out Tire:

The burpee starts with the athlete perpendicular to the tire while touching their chest and thighs to the ground, and finishes with the athlete jumping in and out the hole of the tire landing on the other side of the tire..

A two-foot take off is REQUIRED for both jumps. 

Each rep is counted when both feet are on the ground on the opposite side of the tire. From there, the athlete may begin their next rep.

One Arm Dumbbell Overhead Walking Lunges:

The dumbbell must remain overhead.

A full grip around the handle of the dumbbell must be maintained for the duration of the lunge.

Holding the head of the dumbbell in the hand is NOT allowed.

The non-working hand may not assist with any part of the movement.

The athlete must reach the finish position (both heels over the line with hips and knees extended) before lowering the dumbbell.

Dropping the dumbbell from ANY height is NOT allowed. It will be a no rep and you will be required to complete the last 2.5m segment again.

Each lunge step begins with the dumbbell int he overhead position, the feet together behind the line, and the hips and legs extended.

The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension.

The athlete must alternate which foot leads for each rep.

Stopping with both feet together at the top of each rep is REQUIRED. Athlete cannot step through the top. Between each lunge both feet need to stop together at the top of each rep to clearly see full knee and hip extension.

The turning point is every 5m. Every 2.5m is one rep. If you receive a no rep before finishing the 2.5m, you go back to the starting line. If you succesfully pass the 2.5m line but you receive a no rep before the 5m line you must go back to the 2.5m line. 

WOD 1 - ‘H2O’

(A) FOR TIME (time cap: 18 minutes)

Buy in:

~300m SUP

~400m run

then 3 SETS:

3 tire flips

10x10m shuttle run

at 20:00

(B) FOR TIME (time cap: 6 minutes)

10m 1 arm DB OH walking lunges

10 burpee jump in&out tire

40m 1 arm DB OH walking lunges (15/10 kg)

10 burpee jump in&out tire

10m 1 arm DB OH walking lunges

Workout Description:

This workout starts at the Limanaki Beach (right underneath Karousos Restaurant). Make sure you are there at least 30 minutes before your heat time.

WE HIGHLY RECOMMEND YOUR WEAR BEACH/WATER SHOES AS THEY ARE ROCKS WHEN YOU ENTER THE WATER. It will also save you a lot of time because you just leave your board and start running instead of sitting down and waisting time wearing shoes to run.

Paddle boards must be treated with care and as per the instructions of the workout to avoid destruction of equipment, injuries or any other issues. The paddle must come out of the water together with the board, losing the paddle for any reason will cause you to receive zero points for the entire workout.

There will be a designated area where you pick your paddle board and paddle at the start of the workout and you must return it back there before going for the run. 

There will also be a specific depth from where you can climb on your board and climb down as you return. You will not be allowed to jump on the board as soon as the water starts or stay on your paddle until the board hits the sand on your way back (make sure you watch briefing video on the 28th). 

You will NOT be given practice time.

YOU MUST USE THE PADDLE. Lying on the board and using your hands is not allowed.

Scaled and Roookies can paddle (using the paddle) while on their knees or seated.

Athletes must have the safety band around their leg before workout starts. Pairs at the swap can help their partner wear the band as they swap. 

At 3,2,1 GO athletes pick up their paddle and board and make their way to the water. As soon as they pass the specified depth area, athlete can climb on their board and start paddling. Athlete paddles straight in towards the designated bouy and must turn left (so go around the right side of the bouy) and then paddle parallel with shore towards the other bouy. At this second bouy athlete must again turn left (so go around the right side of the bouy) and start heading down towards the beach (same place where they started).

At the designated depth area athlete gets off the board and carries board and paddle out of the water. The paddle and board must be placed in the area where it was picked up (it will be marked with a cone and lane number). Athlete then follows the running path (marked by cones) towards the main competition area.

At the competition area athlete finds his/her lane where the judge will be waiting for him/her. Athlete then performs 3 tire flips and then 10 x 10m shuttle runs. Athlete performs a total of 3 sets. Time is noted when athlete passes the line on the 10th shuttle run of the third set. If the athlete does not manage to finish all three sets before the 18 minutes the amount of reps performed will be noted.

10m shuttle run = 1 rep 

Athlete rests until minute 20:00. For Part B athlete starts and finishes at the designated START/FINISH area with the cone. At 20:00 athlete performs 10m single arm 1 dumbbell overhead walking lunges, then 10 burpee jumps in and out tire. Athlete then performs 40m of single arm 1 dumbbell overhead walking lunges, followed by 10 burpee  jumps in and out tire and then 10m single arm 1 dumbbell overhead walking lunges. Athlete then runs to the FINISH cone and when athlete makes contact with cone that is when time is noted. If the athlete does not manage to finish all repetitions before the 6 minutes the amount of reps performed will be noted. 

2.5m = 1 rep

Movement Standards:

Paddle Board:

Paddle boards must be treated with care and as per the instructions of the workout to avoid destruction of equipment, injuries or any other issues. The paddle must come out of the water together with the board, losing the paddle for any reason will cause you to receive zero points for the entire workout.

YOU MUST USE THE PADDLE. Lying on the board and using your hands is not allowed.

Scaled and Roookies can paddle (using the paddle) while on their knees or seated.

Athletes must have the safety band around their leg before workout starts. Pairs at the swap can help their partner wear the band as they swap. 

Run: 

Follow the marked cones. Any deviations from the correct path will cause the athlete to receive a time penalty (judged by the organisers).

Tire Flips:

Any type of tire flipping technique is allowed. 

If unsure how to flip tyre make sure you watch briefing on the 28th (tires will be there during briefing so you can practice).

Shuttle Run:

Both your feet must start behind the line.

You must pass the 10m line and touch the floor behind the line.

When you touch floor both feet must be clearly behind the line.

Touching or stepping on the line is NOT allowed and you will be asked to run back to perform it correctly.

On the last 10m shuttle run you can just pass the line, you are not required to touch floor.

Burpee Jumps In & Out Tire:

The burpee starts with the athlete perpendicular to the tire while touching their chest and thighs to the ground, and finishes with the athlete jumping in and out the hole of the tire landing on the other side of the tire..

A two-foot take off is REQUIRED for both jumps. 

Each rep is counted when both feet are on the ground on the opposite side of the tire. From there, the athlete may begin their next rep.

One Arm Dumbbell Overhead Walking Lunges:

The dumbbell must remain overhead.

A full grip around the handle of the dumbbell must be maintained for the duration of the lunge.

Holding the head of the dumbbell in the hand is NOT allowed.

The non-working hand may not assist with any part of the movement.

The athlete must reach the finish position (both heels over the line with hips and knees extended) before lowering the dumbbell.

Dropping the dumbbell from ANY height is NOT allowed. It will be a no rep and you will be required to complete the last 2.5m segment again.

Each lunge step begins with the dumbbell int he overhead position, the feet together behind the line, and the hips and legs extended.

The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension.

The athlete must alternate which foot leads for each rep.

Stopping with both feet together at the top of each rep is REQUIRED. Athlete cannot step through the top. Between each lunge both feet need to stop together at the top of each rep to clearly see full knee and hip extension.

The turning point is every 5m. Every 2.5m is one rep. If you receive a no rep before finishing the 2.5m, you go back to the starting line. If you succesfully pass the 2.5m line but you receive a no rep before the 5m line you must go back to the 2.5m line. 

WOD 2 - ‘BRING OUT THE BEAST’

FOR MAX REPS

(A) 2 MINUTE CLOCK (0:00-2:00)

5 cleans (P1, M:80/W:60kg)

max reps rope climbs (split however or one can take all)

1 minute rest

(B) 2 MINUTE CLOCK (3:00-5:00)

5 cleans (P2, M:80/W:60kg)

max reps rope climbs (split however or one can take all)

1 minute rest

(C) FOR TIME (time cap: 6 minutes)

20 synchro T2B

10 cleans (M:80/W:60kg) (split, at least 1 rep each)

6 legless rope climbs (split, at least 1 rep each) *

*Mix pair: 3 each in any order, woman can use legs. 

Workout Description:

Athletes always starts at the designated START cone. Non working athlete always remains by the START cone. At 3,2,1 Go athlete 1 makes his way to the barbell where he performs 5 cleans. Atlhlete then performs as many rope climbs as possible within the 2 minutes. If athlete wants to swap so that they other athlete can take some rope climbs he must run to the start area and tag partner. Change ALWAYS takes place at the START cone area. Any change elsewhere will cause the team to receive a time penalty and be brought back to change at the correct area. At 2 minutes athlete stops and makes his way back to the starting cone. When clock says 3:00 athlete 2 makes his way to the barbell and performs 5 cleans. Athlete then makes his way to the rope and performs as many rope climbs as possible until the 2 minutes are up (until 5:00). Again if athletes want to swap then the working athlete must run to the START area to tag his partner in. Athlete then makes his way back to the starting and rests until 6:00. At 6:00 both athletes make their way to the pull up bar and perform 20 synchronised toes to bar. Then one athlete goes to the barbell to start performing cleans while the non working athlete returns to the START area. When they swap, the swap must AGAIN happen at the START cone area. When the 10 cleans are done then athlete moves to the rope to start the legless rope climbs. If they wish to swap right after the cleans then again the swap must happen at the START area and then the non working athlete can move to the rope climbs. For the legless rope climbs both athletes must do at least one rep. One athlete is not allowed to take all 6 legless rope climbs. The athlete then runs to the START cone where he touches the cone and that is when their time is noted. If the athletes do not manage to finish the required reps within 6 minutes (until 12:00) then the amount of reps performed by 12:00 is noted.

Mixed pairs: The woman can use legs for Part C also. But mixed pairs must do 3 each (in any order). Man legless and woman with legs. 

Movement Standards:

Clean:

The barbell starts on the ground.

Collars must be placed outside the plates.

Power cleans, squat cleans, and split cleans are permitted.

Hang cleans are not allowed.

The rep is credited when the athlete’s hips and knees reach full extension, the feet are in line, and the bar is supported in the front-rack position, with the elbows clearly in front of the hands.

If the bar is lowered from the rack position before the hips and knees reach full extension, the rep will not count. 

Lowering or dropping the bar as you are extending the legs or hips is a no rep.

Any categories that have only 5kg on either side of the barbell are NOT allowed to drop the barbell from any height. Doing so will be a no rep, and athlete will be required to perform the rep again.

The non working athlete must always wait by the START area and can only move inside when the working athlete comes there and tags him in.

Rope Climb:

Each rep starts with both feet on the ground.

The athlete may jump into the rope climb.

Any style of climbing is permitted.

The rep is credited when one hand CLEARLY touches the black tape.

There is no requirement during the descent of the climb.

The rep will be completed when the athlete touches the designated area.

The non working athlete must always wait by the START area and can only move inside when the working athlete comes there and tags him in.

For Part A and B one athlete can take all the rope climbs but for Part C (legless) both athletes must take at least one rep each (so one can do 5 max).

Legless Rope Climbs:

The athlete will move to the top of the rope and touch the designated area (black tape) on the rope.

The athlete is NOT allowed to touch the rope with any portion of the legs or feet during the ASCENT; however they may use legs and feet on the descent.

The athlete must CLEARLY touch the designated area (black tape) BEFORE touching the rope with the legs or feet.

The rep will be completed when the athlete touches the designated area.

The non working athlete must always wait by the START area and can only move inside when the working athlete comes there and tags him in.

For Part A and B one athlete can take all the rope climbs but for Part C (legless) both athletes must take at least one rep each (so one can do 5 max).

Toes To Bar:

Athletes begin by hanging from the pull-up bar with arms extended.

The heels must be brought back behind the bar.

Overhand, underhand, or mixed grips are all permitted.

The rep is credited when both feet of BOTH athletes TOUCH the bar between the hands at the SAME time.

Any part of the feet may make contact with the bar.

Wrapping tape around the pull-up bar is NOT allowed.

WOD 2 - ‘BRING OUT THE BEAST’

FOR MAX REPS

(A) 2 MINUTE CLOCK (0:00-2:00)

5 cleans (P1, M:45/W:30kg)

max reps DLs (split however or one can take all, M:450/W:30kg)

1 minute rest

(B) 2 MINUTE CLOCK (3:00-5:00)

5 cleans (P2, M:45/W:30kg)

max reps DLs (split however or one can take all, M:450/W:30kg)

1 minute rest

(C) FOR TIME (time cap: 6 minutes)

30 synchro hanging knee raises

15 cleans (M:45/W:30kg) (split, at least 1 rep each)

30 DLs (split, at least 1 rep each, M:450/W:30kg) 

Workout Description:

Athletes always starts at the designated START cone. Non working athlete always remains by the START cone. At 3,2,1 Go athlete 1 makes his way to the barbell where he performs 5 cleans. Atlhlete then performs as many deadlifts as possible within the 2 minutes. If athlete wants to swap so that they other athlete can take some deadlifts he must run to the start area and tag partner. Change ALWAYS takes place at the START cone area. Any change elsewhere will cause the team to receive a time penalty and be brought back to change at the correct area. At 2 minutes athlete stops and makes his way back to the starting cone. When clock says 3:00 athlete 2 makes his way to the barbell and performs 5 cleans. Athlete then performs as many deadlifts as possible until the 2 minutes are up (until 5:00). Again if athletes want to swap then the working athlete must run to the START area to tag his partner in. Athlete then makes his way back to the starting area and rests until 6:00. At 6:00 both athletes make their way to the pull up bar and perform 30 synchronised hanging knee raises. Then one athlete goes to the barbell to start performing cleans while the non working athlete returns to the START area. When they swap, the swap must AGAIN happen at the START cone area. When the 15 cleans are done then athlete can start the deadlift. If they wish to swap right after the cleans then again the swap must happen at the START area and then the non working athlete can move to the rope climbs. For Part C both athletes must do at least one rep of clean and deadlift. One athlete is not allowed to take all cleans or deadlifts. When the 30 DLs are done the athlete then runs to the START cone where he touches the cone and that is when their time is noted. If the athletes do not manage to finish the required reps within 6 minutes (until 12:00) then the amount of reps performed by 12:00 is noted.

Movement Standards:

Clean:

The barbell starts on the ground.

Collars must be placed outside the plates.

Power cleans, squat cleans, and split cleans are permitted.

Hang cleans are not allowed.

The rep is credited when the athlete’s hips and knees reach full extension, the feet are in line, and the bar is supported in the front-rack position, with the elbows clearly in front of the hands.

If the bar is lowered from the rack position before the hips and knees reach full extension, the rep will not count. 

Lowering or dropping the bar as you are extending the legs or hips is a no rep.

Any categories that have only 5kg on either side of the barbell are NOT allowed to drop the barbell from any height. Doing so will be a no rep, and athlete will be required to perform the rep again.

The non working athlete must always wait by the START area and can only move inside when the working athlete comes there and tags him in.

Hanging Knee Raises:

The athletes must begin by hanging from the pull-up bar with arms extended.

Heels must be brought back behind the bar.

Overhand, underhand, or mixed grips are all permitted.

The rep is credited when BOTH the athletes' knees rise above the hips at the SAME TIME.

Deadlifts:

Start every rep with the barbell on the ground.

Hands must be outside the knees. Sumo deadlifts are not allowed.

Arms must be straight throughout.

No bouncing.

The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar..

Any categories that have only 5kg on either side of the barbell are NOT allowed to drop the barbell from any height. Doing so will be a no rep, and athlete will be required to perform the rep again.

The non working athlete must always wait by the START area and can only move inside when the working athlete comes there and tags him in.

WOD 2 - ‘BRING OUT THE BEAST’

FOR MAX REPS

(A) 2 MINUTE CLOCK (0:00-2:00)

5 cleans (100/70kg)

max reps rope climbs

1 minute rest

(B) 2 MINUTE CLOCK (3:00-5:00)

30 T2B

max reps cleans (100/70kg)

1 minute rest

(C) FOR TIME (time cap: 6 minutes)

30 T2B

5 cleans (100/70kg)

5/3 legless rope climbs

Workout Description:

Athlete always starts at the designated START cone. At 3,2,1 Go athlete makes his way to the barbell where he performs 5 cleans. Atlhlete then performs as many rope climbs as possible within the 2 minutes. At 2 minutes athlete stops and makes his way back to the starting cone. When clock says 3:00 athlete makes his way to the pull up bar and performs 30 toes to bar. Athlete then makes his way to the barbell and performs as many cleans as possible until the 2 minutes are up (until 5:00). Athlete then makes his way back to the starting and rests until 6:00. At 6:00 athlete makes his way to the pull up bar and performs 30 toes to bar, then 5 cleans and then 5 (or 3 if woman) legless rope climbs. The athlete then runs to the START cone where he touches the cone and that is when his time is noted. If the athlete does not manage to finish the required reps within 6 minutes (until 12:00) then the amount of reps performed by 12:00 is noted.

Movement Standards:

Clean:

The barbell starts on the ground.

Collars must be placed outside the plates.

Power cleans, squat cleans, and split cleans are permitted.

Hang cleans are not allowed.

The rep is credited when the athlete’s hips and knees reach full extension, the feet are in line, and the bar is supported in the front-rack position, with the elbows clearly in front of the hands.

If the bar is lowered from the rack position before the hips and knees reach full extension, the rep will not count. 

Lowering or dropping the bar as you are extending the legs or hips is a no rep.

Any categories that have only 5kg on either side of the barbell are NOT allowed to drop the barbell from any height. Doing so will be a no rep, and athlete will be required to perform the rep again.

Rope Climb:

Each rep starts with both feet on the ground.

The athlete may jump into the rope climb.

Any style of climbing is permitted.

The rep is credited when one hand CLEARLY touches the black tape.

There is no requirement during the descent of the climb.

The rep will be completed when the athlete touches the designated area.

Legless Rope Climbs:

The athlete will move to the top of the rope and touch the designated area (black tape) on the rope.

The athlete is NOT allowed to touch the rope with any portion of the legs or feet during the ASCENT; however they may use legs and feet on the descent.

The athlete must CLEARLY touch the designated area (black tape) BEFORE touching the rope with the legs or feet.

The rep will be completed when the athlete touches the designated area.

Toes To Bar:

Athletes begin by hanging from the pull-up bar with arms extended.

The heels must be brought back behind the bar.

Overhand, underhand, or mixed grips are all permitted.

The rep is credited when both feet TOUCH the bar between the hands at the SAME time.

Any part of the feet may make contact with the bar.

Wrapping tape around the pull-up bar is NOT allowed.

WOD 2 - ‘BRING OUT THE BEAST’

FOR MAX REPS

(A) 2 MINUTE CLOCK (0:00-2:00)

5 cleans (70/50kg)

max reps rope climbs

1 minute rest

(B) 2 MINUTE CLOCK (3:00-5:00)

20 T2B

max reps cleans (70/50kg)

1 minute rest

(C) FOR TIME (time cap: 6 minutes)

20 T2B

5 cleans (70/50kg)

5/3 rope climbs

Workout Description:

Athlete always starts at the designated START cone. At 3,2,1 Go athlete makes his way to the barbell where he performs 5 cleans. Atlhlete then performs as many rope climbs as possible within the 2 minutes. At 2 minutes athlete stops and makes his way back to the starting cone. When clock says 3:00 athlete makes his way to the pull up bar and performs 20 toes to bar. Athlete then makes his way to the barbell and performs as many cleans as possible until the 2 minutes are up (until 5:00). Athlete then makes his way back to the starting and rests until 6:00. At 6:00 athlete makes his way to the pull up bar and performs 20 toes to bar, then 5 cleans and then 5 (or 3 if woman) rope climbs. The athlete then runs to the START cone where he touches the cone and that is when his time is noted. If the athlete does not manage to finish the required reps within 6 minutes (until 12:00) then the amount of reps performed by 12:00 is noted.

Movement Standards:

Clean:

The barbell starts on the ground.

Collars must be placed outside the plates.

Power cleans, squat cleans, and split cleans are permitted.

Hang cleans are not allowed.

The rep is credited when the athlete’s hips and knees reach full extension, the feet are in line, and the bar is supported in the front-rack position, with the elbows clearly in front of the hands.

If the bar is lowered from the rack position before the hips and knees reach full extension, the rep will not count. 

Lowering or dropping the bar as you are extending the legs or hips is a no rep.

Any categories that have only 5kg on either side of the barbell are NOT allowed to drop the barbell from any height. Doing so will be a no rep, and athlete will be required to perform the rep again.

Rope Climb:

Each rep starts with both feet on the ground.

The athlete may jump into the rope climb.

Any style of climbing is permitted.

The rep is credited when one hand CLEARLY touches the black tape.

There is no requirement during the descent of the climb.

The rep will be completed when the athlete touches the designated area.

Toes To Bar:

Athletes begin by hanging from the pull-up bar with arms extended.

The heels must be brought back behind the bar.

Overhand, underhand, or mixed grips are all permitted.

The rep is credited when both feet TOUCH the bar between the hands at the SAME time.

Any part of the feet may make contact with the bar.

Wrapping tape around the pull-up bar is NOT allowed.

WOD 2 - ‘BRING OUT THE BEAST’

FOR MAX REPS

(A) 2 MINUTE CLOCK (0:00-2:00)

5 cleans (P1, M:80/W:60kg)

max reps rope climbs (split however or one can take all)

1 minute rest

(B) 2 MINUTE CLOCK (3:00-5:00)

5 cleans (P2, M:80/W:60kg)

max reps rope climbs (split however or one can take all)

1 minute rest

(C) FOR TIME (time cap: 6 minutes)

20 synchro T2B

10 cleans (M:80/W:60kg) (split, at least 1 rep each)

6 legless rope climbs (split, at least 1 rep each) *

*Mix pair: 3 each in any order, woman can use legs. 

Workout Description:

Athletes always starts at the designated START cone. Non working athlete always remains by the START cone. At 3,2,1 Go athlete 1 makes his way to the barbell where he performs 5 cleans. Atlhlete then performs as many rope climbs as possible within the 2 minutes. If athlete wants to swap so that they other athlete can take some rope climbs he must run to the start area and tag partner. Change ALWAYS takes place at the START cone area. Any change elsewhere will cause the team to receive a time penalty and be brought back to change at the correct area. At 2 minutes athlete stops and makes his way back to the starting cone. When clock says 3:00 athlete 2 makes his way to the barbell and performs 5 cleans. Athlete then makes his way to the rope and performs as many rope climbs as possible until the 2 minutes are up (until 5:00). Again if athletes want to swap then the working athlete must run to the START area to tag his partner in. Athlete then makes his way back to the starting and rests until 6:00. At 6:00 both athletes make their way to the pull up bar and perform 20 synchronised toes to bar. Then one athlete goes to the barbell to start performing cleans while the non working athlete returns to the START area. When they swap, the swap must AGAIN happen at the START cone area. When the 10 cleans are done then athlete moves to the rope to start the legless rope climbs. If they wish to swap right after the cleans then again the swap must happen at the START area and then the non working athlete can move to the rope climbs. For the legless rope climbs both athletes must do at least one rep. One athlete is not allowed to take all 6 legless rope climbs. The athlete then runs to the START cone where he touches the cone and that is when their time is noted. If the athletes do not manage to finish the required reps within 6 minutes (until 12:00) then the amount of reps performed by 12:00 is noted.

Mixed pairs: The woman can use legs for Part C also. But mixed pairs must do 3 each (in any order). Man legless and woman with legs. 

Movement Standards:

Clean:

The barbell starts on the ground.

Collars must be placed outside the plates.

Power cleans, squat cleans, and split cleans are permitted.

Hang cleans are not allowed.

The rep is credited when the athlete’s hips and knees reach full extension, the feet are in line, and the bar is supported in the front-rack position, with the elbows clearly in front of the hands.

If the bar is lowered from the rack position before the hips and knees reach full extension, the rep will not count. 

Lowering or dropping the bar as you are extending the legs or hips is a no rep.

Any categories that have only 5kg on either side of the barbell are NOT allowed to drop the barbell from any height. Doing so will be a no rep, and athlete will be required to perform the rep again.

The non working athlete must always wait by the START area and can only move inside when the working athlete comes there and tags him in.

Rope Climb:

Each rep starts with both feet on the ground.

The athlete may jump into the rope climb.

Any style of climbing is permitted.

The rep is credited when one hand CLEARLY touches the black tape.

There is no requirement during the descent of the climb.

The rep will be completed when the athlete touches the designated area.

The non working athlete must always wait by the START area and can only move inside when the working athlete comes there and tags him in.

For Part A and B one athlete can take all the rope climbs but for Part C (legless) both athletes must take at least one rep each (so one can do 5 max).

Legless Rope Climbs:

The athlete will move to the top of the rope and touch the designated area (black tape) on the rope.

The athlete is NOT allowed to touch the rope with any portion of the legs or feet during the ASCENT; however they may use legs and feet on the descent.

The athlete must CLEARLY touch the designated area (black tape) BEFORE touching the rope with the legs or feet.

The rep will be completed when the athlete touches the designated area.

The non working athlete must always wait by the START area and can only move inside when the working athlete comes there and tags him in.

For Part A and B one athlete can take all the rope climbs but for Part C (legless) both athletes must take at least one rep each (so one can do 5 max).

Toes To Bar:

Athletes begin by hanging from the pull-up bar with arms extended.

The heels must be brought back behind the bar.

Overhand, underhand, or mixed grips are all permitted.

The rep is credited when both feet of BOTH athletes TOUCH the bar between the hands at the SAME time.

Any part of the feet may make contact with the bar.

Wrapping tape around the pull-up bar is NOT allowed.

WOD 2 - ‘BRING OUT THE BEAST’

FOR MAX REPS

(A) 2 MINUTE CLOCK (0:00-2:00)

5 cleans (P1, M:45/W:30kg)

max reps DLs (split however or one can take all, M:450/W:30kg)

1 minute rest

(B) 2 MINUTE CLOCK (3:00-5:00)

5 cleans (P2, M:45/W:30kg)

max reps DLs (split however or one can take all, M:450/W:30kg)

1 minute rest

(C) FOR TIME (time cap: 6 minutes)

30 synchro hanging knee raises

15 cleans (M:45/W:30kg) (split, at least 1 rep each)

30 DLs (split, at least 1 rep each, M:450/W:30kg) 

Workout Description:

Athletes always starts at the designated START cone. Non working athlete always remains by the START cone. At 3,2,1 Go athlete 1 makes his way to the barbell where he performs 5 cleans. Atlhlete then performs as many deadlifts as possible within the 2 minutes. If athlete wants to swap so that they other athlete can take some deadlifts he must run to the start area and tag partner. Change ALWAYS takes place at the START cone area. Any change elsewhere will cause the team to receive a time penalty and be brought back to change at the correct area. At 2 minutes athlete stops and makes his way back to the starting cone. When clock says 3:00 athlete 2 makes his way to the barbell and performs 5 cleans. Athlete then performs as many deadlifts as possible until the 2 minutes are up (until 5:00). Again if athletes want to swap then the working athlete must run to the START area to tag his partner in. Athlete then makes his way back to the starting area and rests until 6:00. At 6:00 both athletes make their way to the pull up bar and perform 30 synchronised hanging knee raises. Then one athlete goes to the barbell to start performing cleans while the non working athlete returns to the START area. When they swap, the swap must AGAIN happen at the START cone area. When the 15 cleans are done then athlete can start the deadlift. If they wish to swap right after the cleans then again the swap must happen at the START area and then the non working athlete can move to the rope climbs. For Part C both athletes must do at least one rep of clean and deadlift. One athlete is not allowed to take all cleans or deadlifts. When the 30 DLs are done the athlete then runs to the START cone where he touches the cone and that is when their time is noted. If the athletes do not manage to finish the required reps within 6 minutes (until 12:00) then the amount of reps performed by 12:00 is noted.

Movement Standards:

Clean:

The barbell starts on the ground.

Collars must be placed outside the plates.

Power cleans, squat cleans, and split cleans are permitted.

Hang cleans are not allowed.

The rep is credited when the athlete’s hips and knees reach full extension, the feet are in line, and the bar is supported in the front-rack position, with the elbows clearly in front of the hands.

If the bar is lowered from the rack position before the hips and knees reach full extension, the rep will not count. 

Lowering or dropping the bar as you are extending the legs or hips is a no rep.

Any categories that have only 5kg on either side of the barbell are NOT allowed to drop the barbell from any height. Doing so will be a no rep, and athlete will be required to perform the rep again.

The non working athlete must always wait by the START area and can only move inside when the working athlete comes there and tags him in.

Hanging Knee Raises:

The athletes must begin by hanging from the pull-up bar with arms extended.

Heels must be brought back behind the bar.

Overhand, underhand, or mixed grips are all permitted.

The rep is credited when BOTH the athletes' knees rise above the hips at the SAME TIME.

Deadlifts:

Start every rep with the barbell on the ground.

Hands must be outside the knees. Sumo deadlifts are not allowed.

Arms must be straight throughout.

No bouncing.

The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar..

Any categories that have only 5kg on either side of the barbell are NOT allowed to drop the barbell from any height. Doing so will be a no rep, and athlete will be required to perform the rep again.

The non working athlete must always wait by the START area and can only move inside when the working athlete comes there and tags him in.

WOD 2 - ‘BRING OUT THE BEAST’

FOR MAX REPS

(A) 2 MINUTE CLOCK (0:00-2:00)

5 cleans (100/70kg)

max reps rope climbs

1 minute rest

(B) 2 MINUTE CLOCK (3:00-5:00)

30 T2B

max reps cleans (100/70kg)

1 minute rest

(C) FOR TIME (time cap: 6 minutes)

30 T2B

5 cleans (100/70kg)

5/3 legless rope climbs

Workout Description:

Athlete always starts at the designated START cone. At 3,2,1 Go athlete makes his way to the barbell where he performs 5 cleans. Atlhlete then performs as many rope climbs as possible within the 2 minutes. At 2 minutes athlete stops and makes his way back to the starting cone. When clock says 3:00 athlete makes his way to the pull up bar and performs 30 toes to bar. Athlete then makes his way to the barbell and performs as many cleans as possible until the 2 minutes are up (until 5:00). Athlete then makes his way back to the starting and rests until 6:00. At 6:00 athlete makes his way to the pull up bar and performs 30 toes to bar, then 5 cleans and then 5 (or 3 if woman) legless rope climbs. The athlete then runs to the START cone where he touches the cone and that is when his time is noted. If the athlete does not manage to finish the required reps within 6 minutes (until 12:00) then the amount of reps performed by 12:00 is noted.

Movement Standards:

Clean:

The barbell starts on the ground.

Collars must be placed outside the plates.

Power cleans, squat cleans, and split cleans are permitted.

Hang cleans are not allowed.

The rep is credited when the athlete’s hips and knees reach full extension, the feet are in line, and the bar is supported in the front-rack position, with the elbows clearly in front of the hands.

If the bar is lowered from the rack position before the hips and knees reach full extension, the rep will not count. 

Lowering or dropping the bar as you are extending the legs or hips is a no rep.

Any categories that have only 5kg on either side of the barbell are NOT allowed to drop the barbell from any height. Doing so will be a no rep, and athlete will be required to perform the rep again.

Rope Climb:

Each rep starts with both feet on the ground.

The athlete may jump into the rope climb.

Any style of climbing is permitted.

The rep is credited when one hand CLEARLY touches the black tape.

There is no requirement during the descent of the climb.

The rep will be completed when the athlete touches the designated area.

Legless Rope Climbs:

The athlete will move to the top of the rope and touch the designated area (black tape) on the rope.

The athlete is NOT allowed to touch the rope with any portion of the legs or feet during the ASCENT; however they may use legs and feet on the descent.

The athlete must CLEARLY touch the designated area (black tape) BEFORE touching the rope with the legs or feet.

The rep will be completed when the athlete touches the designated area.

Toes To Bar:

Athletes begin by hanging from the pull-up bar with arms extended.

The heels must be brought back behind the bar.

Overhand, underhand, or mixed grips are all permitted.

The rep is credited when both feet TOUCH the bar between the hands at the SAME time.

Any part of the feet may make contact with the bar.

Wrapping tape around the pull-up bar is NOT allowed.

WOD 2 - ‘BRING OUT THE BEAST’

FOR MAX REPS

(A) 2 MINUTE CLOCK (0:00-2:00)

5 cleans (70/50kg)

max reps rope climbs

1 minute rest

(B) 2 MINUTE CLOCK (3:00-5:00)

20 T2B

max reps cleans (70/50kg)

1 minute rest

(C) FOR TIME (time cap: 6 minutes)

20 T2B

5 cleans (70/50kg)

5/3 rope climbs

Workout Description:

Athlete always starts at the designated START cone. At 3,2,1 Go athlete makes his way to the barbell where he performs 5 cleans. Atlhlete then performs as many rope climbs as possible within the 2 minutes. At 2 minutes athlete stops and makes his way back to the starting cone. When clock says 3:00 athlete makes his way to the pull up bar and performs 20 toes to bar. Athlete then makes his way to the barbell and performs as many cleans as possible until the 2 minutes are up (until 5:00). Athlete then makes his way back to the starting and rests until 6:00. At 6:00 athlete makes his way to the pull up bar and performs 20 toes to bar, then 5 cleans and then 5 (or 3 if woman) rope climbs. The athlete then runs to the START cone where he touches the cone and that is when his time is noted. If the athlete does not manage to finish the required reps within 6 minutes (until 12:00) then the amount of reps performed by 12:00 is noted.

Movement Standards:

Clean:

The barbell starts on the ground.

Collars must be placed outside the plates.

Power cleans, squat cleans, and split cleans are permitted.

Hang cleans are not allowed.

The rep is credited when the athlete’s hips and knees reach full extension, the feet are in line, and the bar is supported in the front-rack position, with the elbows clearly in front of the hands.

If the bar is lowered from the rack position before the hips and knees reach full extension, the rep will not count. 

Lowering or dropping the bar as you are extending the legs or hips is a no rep.

Any categories that have only 5kg on either side of the barbell are NOT allowed to drop the barbell from any height. Doing so will be a no rep, and athlete will be required to perform the rep again.

Rope Climb:

Each rep starts with both feet on the ground.

The athlete may jump into the rope climb.

Any style of climbing is permitted.

The rep is credited when one hand CLEARLY touches the black tape.

There is no requirement during the descent of the climb.

The rep will be completed when the athlete touches the designated area.

Toes To Bar:

Athletes begin by hanging from the pull-up bar with arms extended.

The heels must be brought back behind the bar.

Overhand, underhand, or mixed grips are all permitted.

The rep is credited when both feet TOUCH the bar between the hands at the SAME time.

Any part of the feet may make contact with the bar.

Wrapping tape around the pull-up bar is NOT allowed.

WOD 2 - ‘BRING OUT THE BEAST’

FOR MAX REPS

(A) 2 MINUTE CLOCK (0:00-2:00)

5 cleans (P1, M:80/W:60kg)

max reps rope climbs (split however or one can take all)

1 minute rest

(B) 2 MINUTE CLOCK (3:00-5:00)

5 cleans (P2, M:80/W:60kg)

max reps rope climbs (split however or one can take all)

1 minute rest

(C) FOR TIME (time cap: 6 minutes)

20 synchro T2B

10 cleans (M:80/W:60kg) (split, at least 1 rep each)

6 legless rope climbs (split, at least 1 rep each) *

*Mix pair: 3 each in any order, woman can use legs. 

Workout Description:

Athletes always starts at the designated START cone. Non working athlete always remains by the START cone. At 3,2,1 Go athlete 1 makes his way to the barbell where he performs 5 cleans. Atlhlete then performs as many rope climbs as possible within the 2 minutes. If athlete wants to swap so that they other athlete can take some rope climbs he must run to the start area and tag partner. Change ALWAYS takes place at the START cone area. Any change elsewhere will cause the team to receive a time penalty and be brought back to change at the correct area. At 2 minutes athlete stops and makes his way back to the starting cone. When clock says 3:00 athlete 2 makes his way to the barbell and performs 5 cleans. Athlete then makes his way to the rope and performs as many rope climbs as possible until the 2 minutes are up (until 5:00). Again if athletes want to swap then the working athlete must run to the START area to tag his partner in. Athlete then makes his way back to the starting and rests until 6:00. At 6:00 both athletes make their way to the pull up bar and perform 20 synchronised toes to bar. Then one athlete goes to the barbell to start performing cleans while the non working athlete returns to the START area. When they swap, the swap must AGAIN happen at the START cone area. When the 10 cleans are done then athlete moves to the rope to start the legless rope climbs. If they wish to swap right after the cleans then again the swap must happen at the START area and then the non working athlete can move to the rope climbs. For the legless rope climbs both athletes must do at least one rep. One athlete is not allowed to take all 6 legless rope climbs. The athlete then runs to the START cone where he touches the cone and that is when their time is noted. If the athletes do not manage to finish the required reps within 6 minutes (until 12:00) then the amount of reps performed by 12:00 is noted.

Mixed pairs: The woman can use legs for Part C also. But mixed pairs must do 3 each (in any order). Man legless and woman with legs. 

Movement Standards:

Clean:

The barbell starts on the ground.

Collars must be placed outside the plates.

Power cleans, squat cleans, and split cleans are permitted.

Hang cleans are not allowed.

The rep is credited when the athlete’s hips and knees reach full extension, the feet are in line, and the bar is supported in the front-rack position, with the elbows clearly in front of the hands.

If the bar is lowered from the rack position before the hips and knees reach full extension, the rep will not count. 

Lowering or dropping the bar as you are extending the legs or hips is a no rep.

Any categories that have only 5kg on either side of the barbell are NOT allowed to drop the barbell from any height. Doing so will be a no rep, and athlete will be required to perform the rep again.

The non working athlete must always wait by the START area and can only move inside when the working athlete comes there and tags him in.

Rope Climb:

Each rep starts with both feet on the ground.

The athlete may jump into the rope climb.

Any style of climbing is permitted.

The rep is credited when one hand CLEARLY touches the black tape.

There is no requirement during the descent of the climb.

The rep will be completed when the athlete touches the designated area.

The non working athlete must always wait by the START area and can only move inside when the working athlete comes there and tags him in.

For Part A and B one athlete can take all the rope climbs but for Part C (legless) both athletes must take at least one rep each (so one can do 5 max).

Legless Rope Climbs:

The athlete will move to the top of the rope and touch the designated area (black tape) on the rope.

The athlete is NOT allowed to touch the rope with any portion of the legs or feet during the ASCENT; however they may use legs and feet on the descent.

The athlete must CLEARLY touch the designated area (black tape) BEFORE touching the rope with the legs or feet.

The rep will be completed when the athlete touches the designated area.

The non working athlete must always wait by the START area and can only move inside when the working athlete comes there and tags him in.

For Part A and B one athlete can take all the rope climbs but for Part C (legless) both athletes must take at least one rep each (so one can do 5 max).

Toes To Bar:

Athletes begin by hanging from the pull-up bar with arms extended.

The heels must be brought back behind the bar.

Overhand, underhand, or mixed grips are all permitted.

The rep is credited when both feet of BOTH athletes TOUCH the bar between the hands at the SAME time.

Any part of the feet may make contact with the bar.

Wrapping tape around the pull-up bar is NOT allowed.

WOD 2 - ‘BRING OUT THE BEAST’

FOR MAX REPS

(A) 2 MINUTE CLOCK (0:00-2:00)

5 cleans (P1, M:45/W:30kg)

max reps DLs (split however or one can take all, M:450/W:30kg)

1 minute rest

(B) 2 MINUTE CLOCK (3:00-5:00)

5 cleans (P2, M:45/W:30kg)

max reps DLs (split however or one can take all, M:450/W:30kg)

1 minute rest

(C) FOR TIME (time cap: 6 minutes)

30 synchro hanging knee raises

15 cleans (M:45/W:30kg) (split, at least 1 rep each)

30 DLs (split, at least 1 rep each, M:450/W:30kg) 

Workout Description:

Athletes always starts at the designated START cone. Non working athlete always remains by the START cone. At 3,2,1 Go athlete 1 makes his way to the barbell where he performs 5 cleans. Atlhlete then performs as many deadlifts as possible within the 2 minutes. If athlete wants to swap so that they other athlete can take some deadlifts he must run to the start area and tag partner. Change ALWAYS takes place at the START cone area. Any change elsewhere will cause the team to receive a time penalty and be brought back to change at the correct area. At 2 minutes athlete stops and makes his way back to the starting cone. When clock says 3:00 athlete 2 makes his way to the barbell and performs 5 cleans. Athlete then performs as many deadlifts as possible until the 2 minutes are up (until 5:00). Again if athletes want to swap then the working athlete must run to the START area to tag his partner in. Athlete then makes his way back to the starting area and rests until 6:00. At 6:00 both athletes make their way to the pull up bar and perform 30 synchronised hanging knee raises. Then one athlete goes to the barbell to start performing cleans while the non working athlete returns to the START area. When they swap, the swap must AGAIN happen at the START cone area. When the 15 cleans are done then athlete can start the deadlift. If they wish to swap right after the cleans then again the swap must happen at the START area and then the non working athlete can move to the rope climbs. For Part C both athletes must do at least one rep of clean and deadlift. One athlete is not allowed to take all cleans or deadlifts. When the 30 DLs are done the athlete then runs to the START cone where he touches the cone and that is when their time is noted. If the athletes do not manage to finish the required reps within 6 minutes (until 12:00) then the amount of reps performed by 12:00 is noted.

Movement Standards:

Clean:

The barbell starts on the ground.

Collars must be placed outside the plates.

Power cleans, squat cleans, and split cleans are permitted.

Hang cleans are not allowed.

The rep is credited when the athlete’s hips and knees reach full extension, the feet are in line, and the bar is supported in the front-rack position, with the elbows clearly in front of the hands.

If the bar is lowered from the rack position before the hips and knees reach full extension, the rep will not count. 

Lowering or dropping the bar as you are extending the legs or hips is a no rep.

Any categories that have only 5kg on either side of the barbell are NOT allowed to drop the barbell from any height. Doing so will be a no rep, and athlete will be required to perform the rep again.

The non working athlete must always wait by the START area and can only move inside when the working athlete comes there and tags him in.

Hanging Knee Raises:

The athletes must begin by hanging from the pull-up bar with arms extended.

Heels must be brought back behind the bar.

Overhand, underhand, or mixed grips are all permitted.

The rep is credited when BOTH the athletes' knees rise above the hips at the SAME TIME.

Deadlifts:

Start every rep with the barbell on the ground.

Hands must be outside the knees. Sumo deadlifts are not allowed.

Arms must be straight throughout.

No bouncing.

The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar..

Any categories that have only 5kg on either side of the barbell are NOT allowed to drop the barbell from any height. Doing so will be a no rep, and athlete will be required to perform the rep again.

The non working athlete must always wait by the START area and can only move inside when the working athlete comes there and tags him in.

WOD 2 - ‘BRING OUT THE BEAST’

FOR MAX REPS

(A) 2 MINUTE CLOCK (0:00-2:00)

5 cleans (100/70kg)

max reps rope climbs

1 minute rest

(B) 2 MINUTE CLOCK (3:00-5:00)

30 T2B

max reps cleans (100/70kg)

1 minute rest

(C) FOR TIME (time cap: 6 minutes)

30 T2B

5 cleans (100/70kg)

5/3 legless rope climbs

Workout Description:

Athlete always starts at the designated START cone. At 3,2,1 Go athlete makes his way to the barbell where he performs 5 cleans. Atlhlete then performs as many rope climbs as possible within the 2 minutes. At 2 minutes athlete stops and makes his way back to the starting cone. When clock says 3:00 athlete makes his way to the pull up bar and performs 30 toes to bar. Athlete then makes his way to the barbell and performs as many cleans as possible until the 2 minutes are up (until 5:00). Athlete then makes his way back to the starting and rests until 6:00. At 6:00 athlete makes his way to the pull up bar and performs 30 toes to bar, then 5 cleans and then 5 (or 3 if woman) legless rope climbs. The athlete then runs to the START cone where he touches the cone and that is when his time is noted. If the athlete does not manage to finish the required reps within 6 minutes (until 12:00) then the amount of reps performed by 12:00 is noted.

Movement Standards:

Clean:

The barbell starts on the ground.

Collars must be placed outside the plates.

Power cleans, squat cleans, and split cleans are permitted.

Hang cleans are not allowed.

The rep is credited when the athlete’s hips and knees reach full extension, the feet are in line, and the bar is supported in the front-rack position, with the elbows clearly in front of the hands.

If the bar is lowered from the rack position before the hips and knees reach full extension, the rep will not count. 

Lowering or dropping the bar as you are extending the legs or hips is a no rep.

Any categories that have only 5kg on either side of the barbell are NOT allowed to drop the barbell from any height. Doing so will be a no rep, and athlete will be required to perform the rep again.

Rope Climb:

Each rep starts with both feet on the ground.

The athlete may jump into the rope climb.

Any style of climbing is permitted.

The rep is credited when one hand CLEARLY touches the black tape.

There is no requirement during the descent of the climb.

The rep will be completed when the athlete touches the designated area.

Legless Rope Climbs:

The athlete will move to the top of the rope and touch the designated area (black tape) on the rope.

The athlete is NOT allowed to touch the rope with any portion of the legs or feet during the ASCENT; however they may use legs and feet on the descent.

The athlete must CLEARLY touch the designated area (black tape) BEFORE touching the rope with the legs or feet.

The rep will be completed when the athlete touches the designated area.

Toes To Bar:

Athletes begin by hanging from the pull-up bar with arms extended.

The heels must be brought back behind the bar.

Overhand, underhand, or mixed grips are all permitted.

The rep is credited when both feet TOUCH the bar between the hands at the SAME time.

Any part of the feet may make contact with the bar.

Wrapping tape around the pull-up bar is NOT allowed.

WOD 2 - ‘BRING OUT THE BEAST’

FOR MAX REPS

(A) 2 MINUTE CLOCK (0:00-2:00)

5 cleans (70/50kg)

max reps rope climbs

1 minute rest

(B) 2 MINUTE CLOCK (3:00-5:00)

20 T2B

max reps cleans (70/50kg)

1 minute rest

(C) FOR TIME (time cap: 6 minutes)

20 T2B

5 cleans (70/50kg)

5/3 rope climbs

Workout Description:

Athlete always starts at the designated START cone. At 3,2,1 Go athlete makes his way to the barbell where he performs 5 cleans. Atlhlete then performs as many rope climbs as possible within the 2 minutes. At 2 minutes athlete stops and makes his way back to the starting cone. When clock says 3:00 athlete makes his way to the pull up bar and performs 20 toes to bar. Athlete then makes his way to the barbell and performs as many cleans as possible until the 2 minutes are up (until 5:00). Athlete then makes his way back to the starting and rests until 6:00. At 6:00 athlete makes his way to the pull up bar and performs 20 toes to bar, then 5 cleans and then 5 (or 3 if woman) rope climbs. The athlete then runs to the START cone where he touches the cone and that is when his time is noted. If the athlete does not manage to finish the required reps within 6 minutes (until 12:00) then the amount of reps performed by 12:00 is noted.

Movement Standards:

Clean:

The barbell starts on the ground.

Collars must be placed outside the plates.

Power cleans, squat cleans, and split cleans are permitted.

Hang cleans are not allowed.

The rep is credited when the athlete’s hips and knees reach full extension, the feet are in line, and the bar is supported in the front-rack position, with the elbows clearly in front of the hands.

If the bar is lowered from the rack position before the hips and knees reach full extension, the rep will not count. 

Lowering or dropping the bar as you are extending the legs or hips is a no rep.

Any categories that have only 5kg on either side of the barbell are NOT allowed to drop the barbell from any height. Doing so will be a no rep, and athlete will be required to perform the rep again.

Rope Climb:

Each rep starts with both feet on the ground.

The athlete may jump into the rope climb.

Any style of climbing is permitted.

The rep is credited when one hand CLEARLY touches the black tape.

There is no requirement during the descent of the climb.

The rep will be completed when the athlete touches the designated area.

Toes To Bar:

Athletes begin by hanging from the pull-up bar with arms extended.

The heels must be brought back behind the bar.

Overhand, underhand, or mixed grips are all permitted.

The rep is credited when both feet TOUCH the bar between the hands at the SAME time.

Any part of the feet may make contact with the bar.

Wrapping tape around the pull-up bar is NOT allowed.

WOD 3 - ‘VERTIGO’

6 ROUNDS FOR TIME

10 HSPUs

10 hang snatch (40/25kg)

5+5 burpee box jump overs (60/50cm)

Time cap: 10 minutes

Format:

ROUND 1

P1 10 HSPUs

P1 10 hang snatch

P1 5 b.b.j.o

P2 5 b.b.j.o

ROUND 2

P2 10 HSPUs

P2 10 hang snatch

P2 5 b.b.j.o

P1 5 b.b.j.o

ROUND 3

P1 10 HSPUs

etc etc

Workout Description:

Athletes start at the designated START/FINISH area by the cone. Time stops when the working athlete runs in and touches the cone. If athletes do not finish the whole workout within the time frame the amount of reps completed by 10 minutes is noted.

At 3,2,1 go athlete 11 runs to the handstand push up station where he performs 10 handstand push ups. He then moves to the barbell area and performs 10 hang snatch. He then moves to the designated area to perform the first 5 burpee box jump overs of round 1. He then runs to the START area and tags athlete 2 in. Athlete 2 completes the reamining 5 burpee box jump overs. He then performs 10 handstand push ups, followed by 10 hang snatch and the first 5 burpee box jump overs. He then goes and tags athlete 1 in to finish the remaining 5 burpee box jump overs of round 2. Athlete 2 continues into round 3 in the same manner. When all 6 rounds are done (last 5 burpee box jump overs are performed by athlete 1) athlete 1 runs to the cone and touches it to get their time.

The swap of the athletes always happens at the START/FINISH area. Any change elsewhere will cause the team to receive a time penalty and they will be required to return to appropriate area to swap during the workout.

Athletes with barbell with only 5kg plates on either side are not allowed to drop the barbell from ANY height. Doing so will be a no rep and you will have to repeat the rep again.

Movement Standards:

Handstand Push Ups:

The arms must be fully extended and in line with the body before the athlete may descend. Meaning you must start in a HANDSTAND.

Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body.

At the bottom, the head must make contact with the pillow.

The feet do not need to remain in contact with the wall for the duration of the movement, but the feet MUST return to the wall at the beginning and end of each rep.

Kipping or strict is allowed.

The feet must remain withing the width of the wall. 

Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body.

Show clearly all above before descending for next rep.

Hang Snatch:

The barbell starts in the hang position, above the knee. A full snatch from the ground is NOT permitted. So first you must deadlift barbell, reach full extension and then descent to hang position to start the hang snatch.

Collars must be placed outside the plates.

Hang power snatch, hang squat snatche, and hang split snatches are permitted.

The rep is counted when the athlete’s hips, knees, and arms are extended.

The bar must be over the middle of the body, or slightly behind, when viewed from profile.

Athletes with barbell with only 5kg plates on either side are not allowed to drop the barbell from ANY height. Doing so will be a no rep and you will have to repeat the rep again.

Burpee Box Jump Overs:

The burpee box jump-over starts with the athlete next to the box while touching their chest and thighs to the ground, and finishes with the athlete jumping over the box to the other side.

A two-foot takeoff is required, and only the athlete’s feet may touch the box.

After landing on the box, the athlete may jump or step off to the other side.

Both feet must touch the box before stepping or jumping off.

Jumping over the box is NOT allowed.

There is no requirement to stand tall while on top of the box.

Each rep is counted when both feet are on the ground on the opposite side of the box. From there, the athlete may begin their next rep.

After the 5 reps the athlete must run to the START area to tag partner in. Swap only happens in the designated START area.

WOD 3 - ‘VERTIGO’

6 ROUNDS FOR TIME

10 hand release push ups

10 hang snatch (30/17kg)

5+5 burpee box jump overs (50/40cm)

Time cap: 10 minutes

Format:

ROUND 1

P1 10 hand release push ups

P1 10 hang snatch

P1 5 b.b.j.o

P2 5 b.b.j.o

ROUND 2

P2 10 hand release push ups

P2 10 hang snatch

P2 5 b.b.j.o

P1 5 b.b.j.o

ROUND 3

P1 10 hand release push ups

etc etc

Workout Description:

Athletes start at the designated START/FINISH area by the cone. Time stops when the working athlete runs in and touches the cone. If athletes do not finish the whole workout within the time frame the amount of reps completed by 10 minutes is noted.

At 3,2,1 go athlete 11 runs to the push up station where he performs 10 hand release push ups. He then moves to the barbell area and performs 10 hang snatch. He then moves to the designated area to perform the first 5 burpee box jump overs of round 1. He then runs to the START area and tags athlete 2 in. Athlete 2 completes the reamining 5 burpee box jump overs. He then performs 10 hand release push ups, followed by 10 hang snatch and the first 5 burpee box jump overs. He then goes and tags athlete 1 in to finish the remaining 5 burpee box jump overs of round 2. Athlete 2 continues into round 3 in the same manner. When all 6 rounds are done (last 5 burpee box jump overs are performed by athlete 1) athlete 1 runs to the cone and touches it to get their time.

The swap of the athletes always happens at the START/FINISH area. Any change elsewhere will cause the team to receive a time penalty and they will be required to return to appropriate area to swap during the workout.

Athletes with barbell with only 5kg plates on either side are not allowed to drop the barbell from ANY height. Doing so will be a no rep and you will have to repeat the rep again.

Movement Standards:

Hand Release Push Ups:

Start and finish a SOLID PLANK position.

From the plank position descend to the floor, release both hands from the ground, and then, rise with your chest and hips at the same rate.

The chest must touch the floor

Elbows must be locked out with the feet no wider than shoulder width at the start and finish of each rep.

A straight body position must be maintained throughout the push-up (no arching).

Show clearly all above before descending for next rep.

Hang Snatch:

The barbell starts in the hang position, above the knee. A full snatch from the ground is NOT permitted. So first you must deadlift barbell, reach full extension and then descent to hang position to start the hang snatch.

Collars must be placed outside the plates.

Hang power snatch, hang squat snatche, and hang split snatches are permitted.

The rep is counted when the athlete’s hips, knees, and arms are extended.

The bar must be over the middle of the body, or slightly behind, when viewed from profile.

Athletes with barbell with only 5kg plates on either side are not allowed to drop the barbell from ANY height. Doing so will be a no rep and you will have to repeat the rep again.

Burpee Box Jump Overs:

The burpee box jump-over starts with the athlete next to the box while touching their chest and thighs to the ground, and finishes with the athlete jumping over the box to the other side.

A two-foot takeoff is required, and only the athlete’s feet may touch the box.

After landing on the box, the athlete may jump or step off to the other side.

Both feet must touch the box before stepping or jumping off.

Jumping over the box is NOT allowed.

There is no requirement to stand tall while on top of the box.

Each rep is counted when both feet are on the ground on the opposite side of the box. From there, the athlete may begin their next rep.

After the 5 reps the athlete must run to the START area to tag partner in. Swap only happens in the designated START area.

WOD 3 - ‘VERTIGO’

3 ROUNDS FOR TIME

20 HSPUs

20 DB snatch (22.5/15kg)

20 box jump overs (60/50cm)

Time cap: 10 minutes

Workout Description:

Athlete starts at the designated START/FINISH area by the cone. Time stops when the athlete touches the cone. If athlete does not finish the whole workout within the time frame the amount of reps completed by 10 minutes is noted.

At 3,2,1 go athlete runs to the handstand push up station where he performs 20 handstand push ups. He then moves to the dumbbell area and performs 20 alternating dumbbell snatch. He then moves to the designated area to perform the 20 box jump overs. He repeats the same for two more sets (total of 3 sets). He then runs to the finish cone and touches it to get his time.

Movement Standards:

Handstand Push Ups:

The arms must be fully extended and in line with the body before the athlete may descend. Meaning you must start in a HANDSTAND.

Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body.

At the bottom, the head must make contact with the pillow.

The feet do not need to remain in contact with the wall for the duration of the movement, but the feet MUST return to the wall at the beginning and end of each rep.

Kipping or strict is allowed.

The feet must remain withing the width of the wall. 

Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body.

Show clearly all above before descending for next rep.

Dumbell Snatch:

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead.

At the bottom of the movement, BOTH heads of the dumbbell must touch the ground.

The dumbbell must be lifted overhead in one motion.

Touch- and-go is permitted.

Bouncing the dumbbell is NOT allowed.

Athletes must alternate arms after each repetition.

The dumbbell must be lowered BELOW the top of the athlete’s head before he or she can switch hands for the next rep.

The non-lifting hand and arm may NOT be in contact with the body during the repetition.

If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count.

At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count.

The athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

At the completion of the rep the athlete must control the dumbbell below the waist. 

Dropping the dumbbell from ANY height will be a no rep and you will be required to perform the rep again.

Box Jump Overs:

A two-foot takeoff is required, and only the athlete’s feet may touch the box.

After landing on the box, the athlete can only STEP DOWN to the other side. JUMPING DOWN to the other side is NOT allowed. 

Both feet must touch the box before stepping down on the other side.

Jumping OVER the box is NOT allowed.

There is no requirement to stand tall on the box.

Each rep is counted when both feet are on the ground on the opposite side of the box.

From there, the athlete may begin their next rep.

JUMPING DOWN is NOT ALLOWED. 

WOD 3 - ‘VERTIGO’

3 ROUNDS FOR TIME

20 HSPUs (1 pillow)

20 DB snatch (15/10kg)

20 box jump overs (60/50cm)

Time cap: 10 minutes

Workout Description:

Athlete starts at the designated START/FINISH area by the cone. Time stops when the athlete touches the cone. If athlete does not finish the whole workout within the time frame the amount of reps completed by 10 minutes is noted.

At 3,2,1 go athlete runs to the handstand push up station where he performs 20 handstand push ups. He then moves to the dumbbell area and performs 20 alternating dumbbell snatch. He then moves to the designated area to perform the 20 box jump overs. He repeats the same for two more sets (total of 3 sets). He then runs to the finish cone and touches it to get his time.

Movement Standards:

Handstand Push Ups:

The arms must be fully extended and in line with the body before the athlete may descend. Meaning you must start in a HANDSTAND.

Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body.

At the bottom, the head must make contact with the pillow.

The feet do not need to remain in contact with the wall for the duration of the movement, but the feet MUST return to the wall at the beginning and end of each rep.

Kipping or strict is allowed.

The feet must remain withing the width of the wall. 

Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body.

Show clearly all above before descending for next rep.

Dumbell Snatch:

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead.

At the bottom of the movement, BOTH heads of the dumbbell must touch the ground.

The dumbbell must be lifted overhead in one motion.

Touch- and-go is permitted.

Bouncing the dumbbell is NOT allowed.

Athletes must alternate arms after each repetition.

The dumbbell must be lowered BELOW the top of the athlete’s head before he or she can switch hands for the next rep.

The non-lifting hand and arm may NOT be in contact with the body during the repetition.

If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count.

At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count.

The athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

At the completion of the rep the athlete must control the dumbbell below the waist. 

Dropping the dumbbell from ANY height will be a no rep and you will be required to perform the rep again.

Box Jump Overs:

A two-foot takeoff is required, and only the athlete’s feet may touch the box.

After landing on the box, the athlete can only STEP DOWN to the other side. JUMPING DOWN to the other side is NOT allowed. 

Both feet must touch the box before stepping down on the other side.

Jumping OVER the box is NOT allowed.

There is no requirement to stand tall on the box.

Each rep is counted when both feet are on the ground on the opposite side of the box.

From there, the athlete may begin their next rep.

JUMPING DOWN is NOT ALLOWED. 

WOD 4 - ‘0.0 CHIPPER’

FOR TIME

60/50 cal row

50 wallballs (9/6kg) 

40 pistols

30 chest2bar

20 snatch (50/35kg)

10 ring MUs

Time cap: 16 minutes

Workout Description:

Athlete starts seated at the rower without touching the handle and finishes at the designated start/finish cone. Time stops when the athlete touches the cone. If athlete does not finish the whole workout within the time frame the amount of reps completed by 16 minutes is noted.

At 3,2,1 go athlete grabs handle and starts rowing. When he finish required amount of calories he then moves to the wallball and performs 50 wallballs at the required target. He then moves to the designated area to perform the 40 pistol squats. He then moces to the pull up bar and performs 30 chest2bar pull ups. He then moves to the barbell and performs 20 snatch. The athlete then moves to the rings to perform 10 ring muscle ups. He then runs to the finish cone and touches it to get his time.

Movement Standards:

Rower:

Handle must be placed back into its pocket. Releasing the handle witout placing it on its pocket will get the athlete a tie penalty and he has to go back to place it on. Getting off the rower before the monitor writes the required amount of calories will cause the athlete to receive a time penalty.

Wallballs:

At the start of each rep, the ball must be in the support position in front of the athlete’s body.

Squat until the hip crease is below the knees.

A squat clean to start the set is allowed but not required as long as the ball starts on the ground.

The rep is credited when the center of the ball hits the target clearly ABOVE the specified height.

If the ball hits low or does not hit the wall, the rep will not count.

If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

Pistol Squat:

At the start and finish of each rep, the hips and knee of the working leg must be clearly extended.

The non-working leg must remain in front of the body (cannot pass beyond profile) and off the ground.

Holding on to the non-working leg is permitted.

At the bottom, the hip crease must pass below the top of the knee on the working leg.

If any part of the body other than the support foot touches the floor before lockout, the rep will not count.

Must alternate legs after every successful rep.

Must complete a successful rep on one side before alternating.

Resting the non-working leg on the working leg or using the hands/arms to push into the working leg is NOT permitted.

If athlete receives a no rep he must perform the next rep on the same leg.

Chest to bar pull ups:

The athlete must start each rep with their arms fully extended and their feet off the ground.

Any style of pull-up or grip is permitted as long as the other requirements are met.

The rep is credited when the athlete’s chest clearly comes into CONTACT with the bar at or below the collarbone.

Wrapping tape around the pull-up bar is NOT allowed. 

Snatch:

For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion.

At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body.

No part of the body other than the feet may touch the ground during the execution of the lift.

A muscle snatch, power snatch, squat snatch or split snatch may be used.

This is NOT a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep.

Categories that have 5kg on each side of the barbell are not allowed to drop the barbell from any height (it must be placed down every time otherwise the athlete receives a no rep and has to perform rep again). 

Dropping the barbell behind your body is a no rep.

Ring Muscle Up:

Athletes must begin each rep hanging from th eings with arms fully extended and feet off the ground.

Kipping is allowed, but uprises and swings/rolls to support are not permitted.

During consecutive kipping muscle-ups, a change of direction below the rings is required.

No part of the foot may rise above the bottom of the rings during the kip.

The athlete must pass through some portion of a dip before reaching lockout.

The rep is credited when the elbows are fully locked out in the support position.

Reaching lockout while pushing or falling away from the rings will not count.

WOD 4 - ‘0.0 CHIPPER’

FOR TIME

60/50 cal row

50 wallballs (6/4 kg) 

40 front squats (40/25kg)

30 pull ups

20 snatch (40/25kg)

10 chest2bar

Time cap: 16 minutes

Workout Description:

Athlete starts seated at the rower without touching the handle and finishes at the designated start/finish cone. Time stops when the athlete touches the cone. If athlete does not finish the whole workout within the time frame the amount of reps completed by 16 minutes is noted.

At 3,2,1 go athlete grabs handle and starts rowing. When he finish required amount of calories he then moves to the wallball and performs 50 wallballs at the required target. He then moves to the barbell to perform the 40 front squats. He then moves to the pull up bar and performs 30 pull ups. He then moves to the barbell and performs 20 snatch. The athlete then moves to the pull up bar to perform 10 chest to bar pull ups. He then runs to the finish cone and touches it to get his time.

Movement Standards:

Rower:

Handle must be placed back into its pocket. Releasing the handle witout placing it on its pocket will get the athlete a tie penalty and he has to go back to place it on. Getting off the rower before the monitor writes the required amount of calories will cause the athlete to receive a time penalty.

Wallballs:

At the start of each rep, the ball must be in the support position in front of the athlete’s body.

Squat until the hip crease is below the knees.

A squat clean to start the set is allowed but not required as long as the ball starts on the ground.

The rep is credited when the center of the ball hits the target clearly ABOVE the specified height.

If the ball hits low or does not hit the wall, the rep will not count.

If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

Front Squat:

The barbell is on the ground.

A squat clean is allowed for the first repetition.

The rep begins from the top, with knees and hips extended and barbell on the shoulders.

The barbell must be held on the shoulders.

The athlete is required to maintain a loose grip on the barbell the entire time. A cross-grip is allowed as long as you maintain a grip on the bar.

At the bottom of the squat, the hip crease must pass below the knees.

At the top, the hips and knees must be fully extended.

Categories that have 5kg on each side of the barbell are not allowed to drop the barbell from any height (it must be placed down every time otherwise the athlete receives a no rep and has to perform rep again). 

Pull Ups:

The athlete must start each rep with arms fully extended and feet off the ground.

Any style of pull-up or grip is permitted as long as the requirements are met.

The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.

Wrapping tape around the pull-up bar is NOT permitted.

Chest to bar pull ups:

The athlete must start each rep with their arms fully extended and their feet off the ground.

Any style of pull-up or grip is permitted as long as the other requirements are met.

The rep is credited when the athlete’s chest clearly comes into CONTACT with the bar at or below the collarbone.

Wrapping tape around the pull-up bar is NOT allowed. 

Snatch:

For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion.

At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body.

No part of the body other than the feet may touch the ground during the execution of the lift.

A muscle snatch, power snatch, squat snatch or split snatch may be used.

This is NOT a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep.

Categories that have 5kg on each side of the barbell are not allowed to drop the barbell from any height (it must be placed down every time otherwise the athlete receives a no rep and has to perform rep again). 

Dropping the barbell behind your body is a no rep.

Chest to bar pull ups:

The athlete must start each rep with their arms fully extended and their feet off the ground.

Any style of pull-up or grip is permitted as long as the other requirements are met.

The rep is credited when the athlete’s chest clearly comes into CONTACT with the bar at or below the collarbone.

Wrapping tape around the pull-up bar is NOT allowed.