The Tribal Throwdown 2021

INDEPENDENCE - RX & MASTERS RX

Athlete's must complete as many repetitions as possible

4 x 3 Min AMRAPS

1 MINUTE REST IS COMPULSORY BETWEEN ROUNDS 

0-3 MIN (AMRAP)

BUY IN: 350/300M ROW (M/F)

MAX EFFORT Double DB Snatch in remaining time

- 1 MIN REST-

4-7 MIN (AMRAP)

BUY IN: 350/300M ROW (M/F)

MAX EFFORT Double DB Thruster in remaining time

- 1 MIN REST -

8-11 MIN (AMRAP)

BUY IN: 350/300M ROW (M/F)

MAX EFFORT Double DB Devil Press in remaining time

- 1 MIN REST -

12-15 MIN (AMRAP)

BUY IN: 350/300M ROW (M/F)

MAX EFFORT Gymnastics Complex*

*Gymnastics Complex = (5 Toes To Bar, 3 Chest to Bar & 1 Bar Muscle Up. This complex must be completed unbroken. The Complex only counts as 1 rep)

 

SCORE IS THE TOTAL NUMBER OF REPETITIONS COMPLETED FOR ALL 4 AMRAPS. The Row is just a buy in and does not contribute to the score. Should an athlete not complete the row in the time window they must start the row from 0m at the beginning of the next AMRAP.

 

Score is REPS

 

Scaling is permitted but this must be clearly indicated on your score submission. Athlete's must show all weights/equipment to the camera before beginning the workout. All movements must be completed on camera

Video Submission is required

 

Workout 2:

RX & Masters RX

♀ 2 x 15kg (DB). (Female)

♂ 2 x 22.5kg (DB). (Male)

 

REDUCE WEIGHT IF NECESSARY 

Do I need to video my workout?

Video Submission is required and a time penalty may be applied if a video is not produced or is not available to be produced when requested. You can video your workout using the WodProof App or any mobile device. 

How are the videos judged?

The videos will all be judged individually. The reps will be counted and any reps that are deemed no reps and have not been completed will result in a 10 sec penalty per repetition. Further penalties may apply if the wrong weight etc. is used

Can I scale mid WOD?

Yes, should you start a WOD and realise the weight or movement is too difficult you may reduce the weight or change the movement, but this must be counted then as a scaled workout and you will be placed below every athlete that completes the workout RX

Workout Instructions

On minute zero (0) athlete's must begin their first 3 minute block of work with a 350m for male athletes and a 300m row for female athletes. Once completed they may then only advance to Double DB Snatch. Athletes must complete as many repetitions in the remaining 3 minute time window. When the clock reaches minute 3, Athletes MUST stop and take a COMPULSORY 1 Minute break. No repetitions completed during this 1 minute break will be counted.

On minute four (4) athlete's again start the 3 minute window of work with a 350m for male athletes and a 300m row for female athletes. Once completed they may then only advance to Double DB Thrusters. Athletes must complete as many repetitions in the remaining 3 minute time window. When the clock reaches minute seven (7), Athletes MUST stop and take a COMPULSORY 1 Minute break. No repetitions completed during this 1 minute break will be counted.

On minute eight (8) athlete's again start the 3 minute window of work with a 350m for male athletes and a 300m row for female athletes. Once completed they may then only advance to Double DB Devil Press. Athletes must complete as many repetitions in the remaining 3 minute time window. When the clock reaches minute eleven (11), Athletes MUST stop and take a COMPULSORY 1 Minute break. No repetitions completed during this 1 minute break will be counted.

On minute twelve (12) athlete's start their final 3 minute window of work again with a 350m for male athletes and a 300m row for female athletes. Once completed they may then only advance to the Gymnastics Complex (5 Toes to Bar, 3 Chest to Bars & 1 Bar Muscle Up). This complex must be completed unbroken. Each Complex is only counted as 1 rep. In order for the rep to count athletes may not drop from the bar until they have successfully completed 1 Bar Muscle Ups. Once they complete the Bar Muscle Up, Athletes may come down for the bar or continue into Toes To Bar, Athletes must complete as many repetitions in the remaining 3 minute time window. When the clock reaches minute fifteen (15), the workout has ended

Athletes may position the equipment in whatever way they please. Athlete's must always start their 3 minute window of work with a row. The row is just a buy in and does not contribute to your score.

 

STANDARDS

Each rep must meet the movement standards to be counted

Rowing

• The monitor on the rower must be set to zero meters at the beginning of each 3 minute window OR set to a countdown from the required meters. Athletes may receive assistance in resetting the monitor.

• Athlete's may only exit the rower when the required work has been completed, they may not exit the rower while it is 'clocking over'

• If athlete's do not complete the required work on the rower within the 3 minute window, they must reset their monitor, rest until the end of the 1 minute rest period and restart on the rower.

Double DB Snatch

• The dumbbell snatch starts with both heads of both dumbbells on the ground.

• The athlete must lift both dumbbells overhead in one motion. A clean and jerk is not allowed.

• Touch-and-go is permitted. Bouncing the dumbbell is not allowed.

• When cycling reps, only 1 head of each dumbbell has to touch the ground

• Athletes must use 2 dumbbells at all times

• Both dumbbells need to be locked out simultaneously overhead 

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

• The rep is credited once the athlete has reached lockout.

• The athlete may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

• Athletes may not receive any assistance in resetting the dumbbell.

Double DB Thruster

• Each set of dumbbell thrusters begins with dumbbells on the ground.

• Hold the dumbbells in the front-rack position during the squat.

• Dumbbells move from the bottom of a front squat to full lockout overhead.

• A full squat clean into the thruster is allowed when the dumbbells are taken from the floor.

• The hip crease must clearly pass below the top of the knees in the bottom position

• The rep is credited when:

  - the dumbbells are locked out overhead, with the hips, knees, and arms fully extended.

  - both dumbbells are directly over or slightly behind the middle of the body.

• Continue pressing the weight up until lockout. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.”

• Athletes may not receive any assistance moving the dumbbells.

Double DB Devil Press

• The Devil Press is a movement featuring two dumbbells of the same weight and is essentially a combination of a dumbbell burpee and a double dumbbell snatch.

• Athletes will start each rep with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor in between the two dumbbells. From here, the athlete will either jump or step to their feet, never taking their hands from the dumbbells.

• The athlete will then snatch, clean and jerk or swing both dumbbells from the floor simultaneously and finish with both locked out overhead with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition.

• The athlete may NOT pause at the shoulders and press the dumbbells.

Gymnastics Complex

5 TOES TO BAR, 3 CHEST TO BAR & 1 BAR MUSCLE UP*

*MUST BE COMPLETED UNBROKEN

TOES TO BAR

• Begin by hanging from the pull-up bar with arms extended.

• Heels must be brought back behind the bar.

• Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when both feet come in contact with the bar at the same time, between the hands.

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

CHEST TO BAR

• Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met.

• The arms must be fully extended at the bottom, with the feet off the ground.

• Overhand, underhand or mixed grip are all permitted. At the top, the chest must clearly come into contact with the bar below the collarbone.

• Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnasticsstyle grips, gloves, etc.), but they may not tape the bar AND wear hand protection.

Bar Muscle Up

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

• Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip.

• The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar.

• Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep.

• Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms.

• Removing the hands and resting while on top of the bar is not allowed.

• Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

 

WOD Key Points: 
• Film the barbell to be used so the loads and height can be seen clearly.

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Shoot the video so all exercises can be seen clearly meeting the movement standards.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Each 3 minute window must begin with rowing.

• The rowing is ONLY a buy in and does not contribute towards the athletes score.

• 2 Dumbbells must be used for all of the movements

 

NIEMBA - RX & MASTERS RX

Athlete's must complete  

9 Rounds FOR TIME

30 Double Unders

9 Deadlifts

9 Bar Facing Burpees Over The Bar

 

Score is FOR TIME

 

Scaling is permitted but this must be clearly indicated on your score submission. Athlete's must show all weights/equipment to the camera before beginning the workout. All movements must be completed on camera

Video Submission is required

 

Workout 1:

RX & Masters RX

♀ 70kg (Barbell). (Female)

♂ 100kg (Barbell). (Male)

 

REDUCE WEIGHT IF NECESSARY 

Do I need to video my workout?

Video Submission is required and a time penalty may be applied if a video is not produced or is not available to be produced when requested. You can video your workout using the WodProof App

How are the videos judged?

The videos will all be judged individually. The reps will be counted and any reps that are deemed no reps and have not been completed will result in a 10 sec penalty per repetition. Further penalties may apply if the wrong weight etc. is used

Can I scale mid WOD?

Yes, should you start a WOD and realise the weight or movement is too difficult you may reduce the weight or change the movement, but this must be counted then as a scaled workout and you will be placed below every athlete that completes the workout RX

Workout Instructions

On minute zero athlete's must begin with 30 double unders once completed they may move onto 9 deadlifts, again once completed they must move onto 9 bar facing burpees (over the bar). Athletes must attempt to complete 9 rounds within the 20 min time cap window

Athletes must complete the required number of repetitions before moving onto the next movement

Athletes may position the equipment in whatever way they please

 

STANDARDS

Each rep must meet the movement standards to be counted

Double Unders

• The rope passes under the feet twice for each jump.
• The rope must spin forward for the rep to count.
• Only successful jumps are counted, not attempts.

Deadlift

• 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.
• Collars must be placed outside the plates.

Bar Facing Burpees

• The burpee must be performed perpendicular to and facing the barbell.
• The athlete jumps or steps back to lie on the ground. The athlete’s head must be behind the barbell. The chest and thighs must touch the ground at the bottom. The hands and feet must remain inside the width of the plates at the bottom of the burpee. From this position, the athlete can step or jump to their feet
• The athlete must jump over the barbell using a two-foot takeoff. Single-legged jumping or stepping over is not permitted (novice & inter divisions excluded). The athlete does not need to land with both feet at the same time.
• The rep is credited when both feet have touched the ground on the opposite side of the barbell. Before starting the next rep, the athlete must be perpendicular to and facing the barbell.

 

WOD Key Points: 
• Film the barbell to be used so the loads and height can be seen clearly.

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Shoot the video so all exercises can be seen clearly meeting the movement standards.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Workout must begin with Double Unders followed by Deadlifts, then followed by Bar Facing Burpees

 

THANKSGIVING - RX & MASTERS RX 

PART A:

Athlete's must complete the following FOR TIME

5 WALL WALKS

5 CLEAN & JERKS (90kg/60kg)

5 WALL WALKS

4 CLEAN AND JERKS (95kg/65kg)

5 WALL WALKS

3 CLEAN AND JERKS (100kg/70kg)

5 WALL WALKS

2 CLEAN AND JERKS (105kg/75kg)

5 WALL WALKS

 

Part B:

Athlete's must complete the following FOR MAX LOAD

1 Rep Max Clean & Jerk in the remaining 15 minute time cap

 

Part A score is for time 

Part B score is for max load

 

Scaling is permitted but this must be clearly indicated on your score submission. Athlete's must show all weights/equipment to the camera before beginning the workout. All movements must be completed on camera

Video Submission is required

 

Workout 3:

RX & Masters RX

♀ 5 x 60kg, 4 x 65kg, 3 x 70kg, 2 x 75kg, 1 x MAX LOAD

♂ 5 x 90kg, 4 x 95kg, 3 x 100kg, 2 x 105kg, 1 x MAX LOAD

 

REDUCE WEIGHT IF NECESSARY 

Do I need to video my workout?

Video Submission is required and a time penalty may be applied if a video is not produced or is not available to be produced when requested. You can video your workout using the WodProof App

How are the videos judged?

The videos will all be judged individually. The reps will be counted and any reps that are deemed no reps and have not been completed will result in a 10 sec penalty per repetition. Further penalties may apply if the wrong weight etc. is used

Can I scale mid WOD?

Yes, should you start a WOD and realise the weight or movement is too difficult you may reduce the weight or change the movement, but this must be counted then as a scaled workout and you will be placed below every athlete that completes the workout RX

Workout Instructions

On minute zero (0) athlete's must begin with 5 wall walks. Once completed they may move onto 5 clean and jerks at the prescribed weight. Once the athlete has completed their clean and jerks, they must return to 5 wall walks. 

The wall walks remain the same each round (5), whereas the clean and jerks decrease by 1 each round with the weight increasing. 

Athletes must complete Part A & Part B inside the 15 minute time cap

For example:

An athlete completes Part A in 10 mins and 30 seconds. This means they have 4 mins 30 to complete Part B and achieve a 1 rep max clean and jerk. Should an athlete have already started their lift when the clock reaches 15 mins they may be allowed to complete this lift.

Should an athlete be time capped their score is the number of repetitions completed with the score for Part B being the heaviest barbell they have lifted

Athletes may place equipment in whatever way they please

STANDARDS

Each rep must meet the movement standards to be counted

Wall Walks

• With the athlete lying down, chest and thighs touching the ground, legs fully extended, and feet together and touching the wall, mark a tape line at the top of the athlete’s shoulder.

• The edge of the tape that is closest to the wall must be in line with the shoulder.

• This first line will be the start and finish line for each repetition.

• Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall.

• Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.

• At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK).

• Both feet must be touching the ground at the beginning and end of each rep.

• Both hands must remain on the tape until both feet are on the wall and no longer touching the ground.

• At the top of the movement, both hands must be touching the 10-inch tape mark before the athlete can descend.

• Any part of the hand may touch the tape line.

• On the descent, the feet must remain on the wall until both hands are touching the first line.

• The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground.

• Any part of the hand may make contact with the tape line.

• Both feet must be touching the ground before starting the next rep.

Clean & Jerks

• Start each rep with the barbell on the ground. Touch and go is permitted.

• No bouncing or dropping and catching the barbell on the rebound.

• If dropped, the barbell must settle on the ground before the start of the next rep.

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

• Hang cleans are not allowed.

• If using an empty barbell, or a barbell with smallerthan-standard plates, each rep must begin with the barbell clearly below the knees.

• The lift must have two distinct phases: the clean and the jerk.

• Snatching is not permitted.

• The barbell must make contact with the shoulders.

• It is NOT necessary to lock out the hips and legs to complete the clean before lifting the bar overhead.

• The rep is credited when:

    - The barbell is locked out overhead, and arms, hips, and legs are extended.

    - The bar is over or slightly behind the center of the body, with feet in line.

• A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved.

• Receiving any assistance other than adjusting loading is not permitted unless safety is an immediate concern

• Athletes may have their bar loaded for them while they complete their wall walks
 

WOD Key Points: 
• Film the barbell and plates to be used so the loads can be seen clearly. This can be done before or after the workout and no need to do it during the workout

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Shoot the video so all exercises can be seen clearly meeting the movement standards.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• The time cap is 15 minutes for the entire workout. You must complete Part A & B in this time frame. 

• Should an athlete be time capped their score for Part A would be the number of reps completed and for Part B would be the heaviest barbell they successfully completed

 

THANKSGIVING - ALL CATEGORIES

Part B:

Athlete's must complete the following FOR MAX LOAD

1 Rep Max Clean & Jerk in the remaining time of the 15 minute time cap

 

Part A score is for time 

Part B score is for max load

 

Please note that both scores will have to be submitted separately 

 

Scaling is permitted but this must be clearly indicated on your score submission. Athlete's must show all weights/equipment to the camera before beginning the workout. All movements must be completed on camera

Video Submission is required

 

Workout 3:

ALL CATEGORIES

♀ 1 x MAX LOAD

♂ 1 x MAX LOAD

Do I need to video my workout?

Video Submission is required and a time penalty may be applied if a video is not produced or is not available to be produced when requested. You can video your workout using the WodProof App

How are the videos judged?

The videos will all be judged individually. The reps will be counted and any reps that are deemed no reps and have not been completed will result in a 10 sec penalty per repetition. Further penalties may apply if the wrong weight etc. is used

Can I scale mid WOD?

Yes, should you start a WOD and realise the weight or movement is too difficult you may reduce the weight or change the movement, but this must be counted then as a scaled workout and you will be placed below every athlete that completes the workout RX

Workout Instructions

Once athletes have completed Part A inside the 15 minute time cap, they may spend the remaining time to establish a 1 rep max clean and jerk

For example:

An athlete completes Part A in 10 mins and 30 seconds. This means they have 4 mins 30 to complete Part B and achieve a 1 rep max clean and jerk. Should an athlete have already started their lift when the clock reaches 15 mins they may be allowed to complete this lift.

Should an athlete be time capped their score is the number of repetitions completed with the score for Part B being the heaviest barbell they have lifted

Athletes may place equipment in whatever way they please

STANDARDS

Each rep must meet the movement standards to be counted

Clean & Jerks

• Start the rep with the barbell on the ground.

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

• Hang cleans are not allowed.

• If using an empty barbell, or a barbell with smaller than-standard plates, each rep must begin with the barbell clearly below the knees.

• The lift must have two distinct phases: the clean and the jerk.

• Snatching is not permitted.

• The barbell must make contact with the shoulders.

• It is NOT necessary to lock out the hips and legs to complete the clean before lifting the bar overhead.

• The rep is credited when:

    - The barbell is locked out overhead, and arms, hips, and legs are extended.

    - The bar is over or slightly behind the center of the body, with feet in line.

• A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved.

• Athletes may have their bar loaded for them while they complete their last set of wall walks
 

WOD Key Points: 
• Film the barbell and plates to be used so the loads can be seen clearly. This can be done before or after the workout and no need to do it during the workout

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Shoot the video so all exercises can be seen clearly meeting the movement standards.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• The time cap is 15 minutes for the entire workout. You must complete Part A & B in this time frame. 

• Should an athlete be time capped their score for Part A would be the number of reps completed and for Part B would be the heaviest barbell they successfully completed

• Please note these will have to uploaded as 2 separate scores!