FINAL "WHAT'S LEFT IN THE TANK"

RASTRICK

20m Sync S/A FR KB Walking Lunge
21 Sync Thrusters: One athlete 2 x KB One athlete BB

20m Sync S/A FR KB Walking Lunge
15 Sync Clean & Jerk: One athlete 2 x KB One athlete BB

20m Sync S/A FR KB Walking Lunge
9 Sync STOH: One athlete 2 x KB One athlete BB

Male Pairs: 2 x 20kg KB; 40kg Barbell

Female Pairs: 2 x 12kg KB; 30 kg Barbell

ROCKET

20m HSW or Sync S/A OH KB Walking Lunge
21 Sync Thrusters: One athlete 2 x KB One athlete BB

20m HSW or Sync S/A OH KB Walking Lunge
15 Sync Clean & Jerk: One athlete 2 x KB One athlete BB

20m HSW or Sync S/A OH KB Walking Lunge
9 Sync Snatch: One athlete 2 x KB One athlete BB

Male Pairs: 2 x 24kg KB; 50 kg Barbell

Female Pairs: 2 x 16kg KB; 35kg Barbell

FLOW

Pairs will start at the barrier end of their lane. On GO they will run to the far side of their lane and perform sync KB walking lunges or HSW. Once completed, taking both kettlebells with them, they move to the platform to perform the 21 sync Thrusters, one athlete with 2 x kettlebells, one with the Barbell.

Pairs will perform a further 2 rounds of 15 & 9. The time will stop once both athletes are back at the start position on top of their box.

MOVEMENT STANDARDS

HANDSTAND WALK
All parts of both hands, including fingers, must start behind the designated line, and cross fully over the line at the required distance. The feet, or any other part of the body, must not touch the ground during the HSW. Pairs may split the HSW into 5m increments. There is no minimum work requirement; If athletes wish to switch in they must tag in and out with their partner at the start line. Any pairs who are unable to perform the HSW may chose to scale with Sync OH KB Lunges but will score below any pair that complete the workout with HSW.

OH KB WALKING LUNGES
The kettlebell must be carried overhead, with the arm locked out, and the kettlebell held directly over the centre of the body before beginning the lunge. The rear knee

must touch the ground at the same time and feet must be stepped together at the same time for each rep to count. Both athletes’ feet must pass over the line before the KBs are dropped from OH.

KB FR WALKING LUNGES
The kettlebell must be carried in the front rack position for the duration of the lunges, with the thumb on collarbone & elbow up before beginning the lunge. Both athletes rear knee must touch the ground at the same time and feet must be stepped together at the same time at the top for each rep to count. Both athletes feet must pass over the line before the KBs are dropped from the front rack.

THRUSTERS
The athletes must reach the required depth at the bottom of the movement, and fully extend, kettlebells/barbell pulled back in the OH position, locking out the elbows at the top at the same time, for the rep to count. Dropping or throwing the KB’s or BAR at any time is NOT permitted and will result in a no rep.

CLEAN & JERK
The barbell/KBs must begin each rep on the ground and pass through the front rack on the front of the shoulders and the elbows clearly in front of the bar and finishes with the arms fully locked out overhead, ankles, knees and hips fully extended and the Barbell/KBs over the middle of the body. Muscle clean, power clean, and full clean are all permitted, as are press, push press, jerk or split jerk. Dropping or throwing the Barbell/KBs at any time is NOT permitted and will result in a no rep.

STOH
Barbell / KBs start on the ground and finishes with the arms fully locked out overhead and the KBs the middle of the body. The Barbell/KBs must pause in the rack position. To complete the movement a shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the Barbell/KBs finish directly over the body with the feet in line. Dropping or throwing the Barbell/KBs at any time is NOT permitted and will result in a no rep.

SNATCH
The athlete must bring the bar/kettlebells from the ground to the overhead position in one smooth motion at the same time. A muscle, power or split, squat snatch is permitted. At the top, the arms, hips & knees must be fully locked out with the bar directly over the middle of the body and the feet in line. No part of the body except the feet may touch the ground during the lift. This is NOT a ground to overhead and a Clean & Jerk is not permitted.

WOD 1 "REVOLUTION" SPONSORED BY ELEAT CEREAL

RASTRICK AMRAP12:

10 Sync Burpee over Line

Ath 1: 40 DU / 120 SU

Ath 2: 20 TTB / 40 HLR

10 Sync Burpee over Line

Ath 1: 20 TTB / 40 HLR

Ath 2: 40 DU / 120 SU

10 Sync Burpee over Line

Ath 1: 20 Box Overs @24/20”

Ath 2: 20 PU / 40 KB Swings

10 Sync Burpee over Line

Ath 1: 20 PU / 40 KB Swings

Ath 2: 20 Box Overs @24/20”

ROCKET AMRAP12:

12 Sync Burpee over Line

Ath 1: 60 DU

Ath 2: 30 TTB

12 Sync Burpee over Line

Ath 1: 30 TTB

Ath 2: 60 DU

12 Sync Burpee over Line

Ath 1: 25 Box Jump Overs @24”

Ath 2: 30 PU

12 Sync Burpee over Line

Ath 1: 30 PU

Ath 2: 25 Box Jump Overs @24”

FLOW

Pairs will start at the barrier end of their lane. On GO they will move forward and begin the sync burpee over line. Once the required number of repetitions are completed, Ath 1 will complete the DU/SUs, Ath 2 will move back to the start mat. Once completed, Ath 1 will tag Ath 2 at the start mat who will move forward to the rig to perform TTB/HLR. They will repeat the sequence for 12 minutes, alternating the movements each round. Each athlete must complete all four movements in the order as written, as a minimum work requirement. It is not permitted for the same athlete to perform both sets of any of the movement’s or in a different order. The score is total reps completed in the TC12.

MOVEMENT STANDARDS

SYNC LINE FACING BURPEE OVER LINE
Pairs must be perpendicular & centre to the line in their lane. At the bottom position both Athlete’s chest and hips must fully contact the ground at the same time. The jump over the line must be a two footed take-off, one-footed jumping or stepping over is NOT permitted. Full extension over the line is NOT required. Athletes may step out or into the bottom of the movement, and step back in, if desired.

DOUBLE UNDER
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. Athletes should bring their own ropes as these will not be provided.

SINGLE UNDER
This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. The jump must be two footed take off, alternating feet is NOT permitted. Athletes should bring their own ropes as these will not be provided. Athletes must do 3 SU for 1 DU rep. There is no penalty for scaling in the RASTRICK division

TOES TO BAR
In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands (but do not have to first make contact at the same moment). The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

HANGING LEG RAISE
The athlete must go from a full hang to the legs being lifted so that the heel is above the hip. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. Athletes must do 2 HLR for 1 TTB rep. There is no penalty for scaling in the RASTRICK division.

BOX OVERS
The athlete must pass over the box, from one side to another. The athlete may jump from one side to the other, jump on and step down, jump on and jump off. Where a step over is permitted within the workout BOTH feet making contact with the top of box. There is no penalty for scaling in the RASTRICK division.

PULL UPS
This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar.

KB SWING
This is an American kettlebell swing. The kettlebell must pass between the legs at the bottom and the arms pass behind the ears at the top of the movement, with both arms fully locked out, the knees & hips fully extended. Athletes must do 2 KB Swings for 1 PU rep. There is no penalty for scaling in the RASTRICK division

During competition you may push yourself harder than you would in training, and the rig may be a different surface to what you are used to, as such hand tears can be common. Hand protection is allowed – however you may not tape or adjust the rig in any other way.

2K row for time

WOD 3 "ENGINE" SPONSORED BY FOR:TIME FITNESS & more life adventures

RASTRICK

2km Row For Time (time is score for WOD 2)

AMRAP RT IGYG: (reps is score for WOD 3)

9 Deadlifts @50/35kg

6 Hang Power Clean

3 STOH

9/6 Cal Row

ROCKET

2km Row For Time (time is score for WOD 2)

AMRAP RT IGYG: (reps is score for WOD 3)

9 Deadlifts @60/45kg

6 Hang Power Clean

3 STOH

12/9 Cal Row

FLOW

One athlete will start on the rower facing the crowd. Hands must not be on the handle. Damper setting and foot straps may be adjusted prior to starting. Pairs may split the distance any way they like and switch at any time. There is no minimum work requirement. Rowers will be set to record the distance/time by Judges. Score for WOD 2 will be the exact finish time recorded on the rower (min:sec:milisec)
One athlete of the pair will begin the complex immediately on completion of WOD 2. The barbell complex will be performed on the platform, behind the rower. The complex may be, but is not required, to be performed unbroken. The rower must be zeroed each round. Pairs will continue to complete as many rounds/reps as possible of the barbell complex & cal Row until the TC12 has elapsed.

MOVEMENT STANDARDS

DEADLIFT
This is a standard deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. Sumo stance is not allowed. Grips may not be worn.

HANG CLEAN
The barbell must clearly pause in the hang position after the last deadlift and before the first rep and finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Muscle or power clean is permitted.

STOH
The bar must begin in the front rack and finish with the bar directly overhead with the ankles, knees hip & arms fully extended and feet in line. A strict, push press,

push jerk or split jerk is permitted, provided the correct movement standards are executed.

ROW
Athlete cannot leave the rower until the screen reads the required distance or cals. Rower must be zeroed before each round begins.

WOD 4 "ATOM" SPONSORED BY CNP

RASTRICK TC8

Ath1: 1RM Clean Ath2: 1RM Hang Clean

ROCKET TC8

Ath1: 1RM Snatch Ath2: 1RM Hang Snatch

FLOW

Pairs will start on the mat and have 8 minutes to complete both lifts. Athlete 1 must lift first. Pairs can split the time any way they like but once Athlete 1 has finished and Athlete 2 starts, Athlete 1 cannot lift again. The non-working athlete may assist in loading & unloading the bar, but must stand off the mat whilst the other athlete lifts. Provided the Barbell is off the ground when the 8 minutes is complete, the working athlete MAY finish the lift.

Male athletes will have a 20kg bar, female athletes a 15kg bar, along with a pair of each of 25kg, 20kg, 15kg, 10kg, 5kg, 2.5kg and 1.25kg – a total weight of 177.5kg per platform.

Note: If a Barbell is dropped in an uncontrolled fashion and leaves the platform it will result in a no-rep for the lift.

MOVEMENT STANDARDS

CLEAN
The barbell must begin on the ground and finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended and the feet in line. Muscle clean, power clean, and full clean are all permitted.

HANG CLEAN
The barbell must clearly pause in the hang position above the knee before the attempt and finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended and feet in line. Muscle power or full clean is permitted.

SNATCH
The athlete must bring the bar from the ground to the overhead position in one smooth motion. A muscle, power, split or squat snatch is permitted. At the top, the arms, hips & knees must be fully locked out with the bar directly over the middle of the body and the feet in line. No part of the body except the feet may touch the ground during the lift. This is NOT a ground to overhead and a Clean & Jerk is not permitted.

HANG SNATCH
The barbell must clearly pause in the hang position above the knee and the bar must move to the overhead position in one smooth motion. A muscle, power or split, squat snatch is permitted. At the top, the arms, hips & knees must be fully locked out with the bar directly over the middle of the body and the feet in line. No part of the body except the feet may touch the ground during the lift. This is NOT a ground to overhead and a Clean & Jerk is not permitted.

WOD 5 "PHANTOM" SPONSORED BY LUMI TC 12 (OUTSIDE)

RASTRICK

00:00-04:00
Ath 1: 400M Track run
Pair RT: max Worm Squats 04:00-08:00
Ath 2: 400M Track run
RT: max Worm Lunges 08:00-12:00
Pair 400M track run
RT: max Worm Clean to Shoulder

ROCKET

00:00-04:00
Pair 400M Track run
RT: max Worm Thrusters 04:00-08:00
Pair 400M Track run
RT: max Worm Lunges 08:00-12:00
Pair Track Run
RT: max Worm Clean & Jerk

FLOW

Pairs will begin at the start cone. On GO Athlete 1 will run 400m and return to tag Athlete 2. The pair will then perform max Worm Squats/Thrusters in the time remaining until 4 minutes. On CHANGE Athlete 2 will run 400m and return to tag Athlete 1. The pair will then perform max Worm Lunges in the time remaining until 8 minutes. On CHANGE BOTH Athlete will run 400m and return to perform max Worm Clean to Shoulder/Clean & Jerk in the time remaining until 12 minutes. Both athletes will run together for all 3 rounds in Rocket Division. The score will be the total number of completed worm reps over all 3 movements in the TC12.

MOVEMENT STANDARDS

WORM SQUATS
Worm must be carried on the same shoulder with both athletes facing the same direction. Both athletes must reach the required depth at the bottom of the movement, and fully extend to stand tall at the top, for the rep to count.

WORM THRUSTERS
Worm must be cleaned to the same shoulder with both athletes facing the same direction. Both athletes must reach the required squat depth at the bottom of the movement, and fully extend whilst moving the worm overhead to finish on the

opposite shoulder, for the rep to count. Athletes may not ‘duck under’ the worm at the top, which must be lifted overhead to pass from one shoulder to the other.

WORM LUNGES
Worm must be carried on the same shoulder with both athletes facing the same direction. Both athletes must step forward with the same leg and the rear knee must clearly contact the ground at the same time at the bottom of the movement, before returning to fully extend to stand tall at the top, for the rep to count.

WORM CLEAN TO SHOULDER
Worm must start on the ground, and be cleaned to the same shoulder with both athletes facing the same direction. At the shoulder the opposite hand MUST BE RELEASED TO THE SIDE, whilst the worm is clearly under control, for the rep to count. Every 5 repetitions, pairs must alternate to the other shoulder. Touch and go is permitted, as is single reps.
WORM CLEAN & JERK
Worm must start on the ground, and be cleaned to the same shoulder with both athletes facing the same direction, taken overhead to the opposite shoulder and return to the ground the opposite side for the rep to count. Athletes may not ‘duck under’ the worm at the top, which must be lifted overhead to pass from one shoulder to the other. Pairs must alternate sides every rep. Touch and go is permitted, as is single reps.

*Note: worms may not be lifted by the straps at any time.

WOD 5 "PHANTOM" SPONSORED BY LUMI

RASTRICK

00:00-04:00
Ath 1: 25 Wall Balls
Pair RT: max Worm Squats 04:00-08:00

Ath 2: 25 Wall Balls
RT: max Worm Lunges 08:00-12:00

Pair 40 Wall Balls
RT: max Worm Clean to Shoulder

ROCKET

00:00-04:00
Ath 1: 40 Wall Balls*
RT: max Worm Thrusters 04:00-08:00
Ath 2: 40 Wall Balls*
RT: max Worm Lunges

08:00-12:00
Pair: 40 Wall Balls*
RT: max Worm Clean & Jerk

* Sandbag Hold

FLOW

RASTRICK: Pairs will begin at the start line at the barrier end of their lane. On GO Athlete 1 will run forward to the rig and perform 25 wall balls. The pair will then perform max Worm Squats in the time remaining until 4 minutes. On CHANGE Athlete 2 will run forward to the rig and perform 25 wall balls. The pair will then perform max Worm Lunges in the time remaining until 8 minutes. On CHANGE one Athlete will run forward to the rig and begin the 40 wall balls, athletes must tag in and out at the start line. Once completed pairs perform max Worm Clean to Shoulder in the time remaining until 12 minutes. The score will be the total number of completed worm reps over all 3 movements in the TC12.

ROCKET: Pairs will begin at the start line at the barrier end of their lane. On GO Athlete 1 will run forward to the rig and perform 40 wall balls. The pair will then perform max Worm Thrusters in the time remaining until 4 minutes. On CHANGE Athlete 2 will run forward to the rig and perform 40 wall balls. The pair will then perform max Worm Lunges in the time remaining until 8 minutes. On CHANGE one Athlete will run forward to the rig and begin the 40 wall balls, athletes must tag in and out at the start line to switch. Once completed pairs perform max Worm Clean & Jerk in the time remaining until 12 minutes. The non-working athlete must hold the Sandbag for the duration of the wall balls. The score will be the total number of completed worm reps over all 3 movements in the TC12.

MOVEMENT STANDARDS

WALL BALLS
This is a standard wall ball, the athlete must begin by picking the ball up and show full extension before the first squat, must reach the required depth below parallel at the bottom of the movement, and the ball must make contact with the centre of the target for the rep to count.

WORM SQUATS
Worm must be carried on the same shoulder with both athletes facing the same direction. Both athletes must reach the required depth at the bottom of the movement, and fully extend to stand tall at the top, for the rep to count.

WORM THRUSTERS
Worm must be cleaned to the same shoulder with both athletes facing the same direction. Both athletes must reach the required squat depth at the bottom of the movement, and fully extend whilst moving the worm overhead to finish on the opposite shoulder, for the rep to count. Athletes may not ‘duck under’ the worm at the top, which must be lifted overhead to pass from one shoulder to the other.

WORM LUNGES
Worm must be carried on the same shoulder with both athletes facing the same direction. Both athletes must step forward with the same leg and the rear knee must clearly contact the ground at the same time at the bottom of the movement, before returning to fully extend to stand tall at the top, for the rep to count.

WORM CLEAN TO SHOULDER
Worm must start on the ground, and be cleaned to the same shoulder with both athletes facing the same direction. At the shoulder the opposite hand MUST BE RELEASED TO THE SIDE, whilst the worm is clearly under control, for the rep to count. Every 5 repetitions, pairs must alternate to the other shoulder. Touch and go is permitted, as is single reps.
WORM CLEAN & JERK
Worm must start on the ground, and be cleaned to the same shoulder with both athletes facing the same direction, taken overhead to the opposite shoulder and return to the ground the opposite side for the rep to count. Athletes may not ‘duck under’ the worm at the top, which must be lifted overhead to pass from one shoulder to the other. Pairs must alternate sides every rep. Touch and go is permitted, as is single reps.

*Note: worms may not be lifted by the straps at any time.

WOD 6 "ROLLS ROYCE" SPONSORED BY NORTHERN EQUIPMENT

RASTRICK

AMRAP12
IGYG: Out & Back TANK PUSH (alternating each round between athletes) 4 Sandbag (split anyway) Toss over Shoulder* @50/30kg (split anyway)

*Sandbag Toss over Shoulder increase by 2 reps each round

ROCKET

AMRAP12
IGYG: Out & Back TANK PUSH (alternating each round between athletes) 4 SYNC Sandbag Alt Clean to Shoulder* @50/30kg

*Sandbag Alt Clean to Shoulder increase by 2 reps each round

FLOW

RASTRICK: Pairs will begin at the start cone. On GO Athlete 1 will run forward and push the Tank to the marker and back and return to tag Athlete 2. The pair will then perform 4 Sandbag Toss over Shoulder. Athlete 2 will then run forward to push the Tank to the marker and back and return to tag Athlete 2. The pair will then perform 6 Sandbag Toss over Shoulder. Pairs may split the Sandbag work any way they like. Pairs will continue the sequence until TC12. The score will be the total number of completed reps in the TC12

ROCKET: Pairs will begin at the start cone. On GO Athlete 1 will run forward and push the Tank to the marker and back and return to tag Athlete 2. The pair will then perform 4 SYNC Sandbag Alt Clean to Shoulder. Athlete 2 will then run forward to push the Tank to the marker and back and return to tag Athlete 2. The pair will then perform 6 SYNC Sandbag Alt Clean to Shoulder. Pairs will continue the sequence until TC12. The score will be the total number of completed reps in the TC12

MOVEMENT STANDARDS

TANK PUSH
Athletes may hold the handles any way they like to push the tank to the marker, before changing direction to push back. Athletes may not change the gear setting once the judge has set it.

SANDBAG TOSS OVER SHOULDER
Sandbag must start and finish on the ground, and pass over the shoulder for the rep to count. It may either touch the body or be thrown right over.

SANDBAG SYNC ALT CLEAN TO SHOULDER
Sandbag must start on the ground, and be cleaned to the shoulder. At the shoulder the opposite hand MUST BE RELEASED TO THE SIDE, whilst the sandbag is clearly

under control, for the rep to count. Athletes must be in sync at the top of the movement for the rep to count. Each repetition must alternate shoulders. Touch and go is permitted, as is single reps. If the sandbag is thrown over the shoulder by either athlete, the rep will not count.

WOD 6 "ROLLS ROYCE" SPONSORED BY NORTHERN

RASTRICK

AMRAP12
4 Shuttles (2 each IGYG) & 4 Sandbag over Shoulder* @50/30kg

*Shuttles remain at 4; Sandbag over Shoulder increase by 2 reps each round

ROCKET

AMRAP12
4 Sync Shuttles & 4 SYNC Sandbag Clean to Shoulder* @50/30kg

*Shuttles remain at 4; Sync Sandbag Clean to Shoulder increase by 2 reps each round

FLOW

RASTRICK: Pairs will begin at the start cone. On GO Athlete 1 will perform 2 shuttles and return to tag Athlete 2 who will perform 2 shuttles. The pair will then perform 4 Sandbag Toss over Shoulder. Pair will then perform 4 shuttles and 6 Sandbag Toss over Shoulder. Pairs may split the Sandbag work any way they like. Pairs will continue the sequence until TC12. The score will be the total number of completed reps in the TC12

ROCKET: Pairs will begin at the start cone. On GO Pairs will perform 4 sync shuttles and 4 SYNC Sandbag Alt Clean to Shoulder. The pair will then perform another 4 sync shuttles and 6 SYNC Sandbag Alt Clean to Shoulder. Pairs will continue the sequence, adding 2 reps to Sync Alt Clean to Shoulder until TC12. The score will be the total number of completed reps in the TC12

MOVEMENT STANDARDS

SHUTTLES
Athlete start behind the line. Both feet must clearly cross over the line and one hand must touch down at turn points of the shuttle for the rep to count. Rocket Pairs must be over the line with both feet and touch down at the same time on each turn point for the rep to count.

SANDBAG TOSS OVER SHOULDER
Sandbag must start and finish on the ground, and pass over the shoulder for the rep to count. It may either touch the body or be thrown right over.

SANDBAG SYNC ALT CLEAN TO SHOULDER

Sandbag must start on the ground, and be cleaned to the shoulder. At the shoulder the opposite hand MUST BE RELEASED TO THE SIDE, whilst the sandbag is clearly under control, for the rep to count. Athletes must be in sync at the top of the movement for the rep to count. Each repetition must alternate shoulders. Touch and go is permitted, as is single reps. If the sandbag is thrown over the shoulder by either athlete, the rep will not count.