Ragnarök - Teens, Rx & Compete

The Workout

Teens

11 Minute Time Cap

2 Mins On : 1 Min Off

40 Double Unders or 80 single unders

10 C2B

In Remaining Time:

Build to 40 Devils Press @ 2 x 22.5/15 KG or 60 alt single arm @ 1 x 22.5/15 KG

Athletes must tell their judge which movements they will be performing before the workout begins. Athletes will start the workout stood under the rig. On go they will move out of the rig to complete the double unders, then back to the rig to complete the C2B pull ups. Once the C2B are complete the athlete will move down the floor to the dbs where they will use the remaining time for the 2 minutes to complete as many devils press as possible. On the 2 minute timer the athlete will stop work and will rest for 1 minute. If at the 2 minute marker the athlete is mid devils press (the dumbbells have left the floor) then they may complete the rep. Following the 1 minute rest the athlete will go back to the rig to perform another round. Athletes will repeat until they either reach 40 devils press or hit the time cap.

Rx

11 Minute Time Cap

2 Mins On : 1 Min Off

40 Double Unders

10 C2B

In Remaining Time: 

Build to 50 Devils Press @ 2 x 22.5/15 KG

Athletes will start the workout stood under the rig. On go they will move out of the rig to complete the double unders, then back to the rig to complete the C2B pull ups. Once the C2B pull ups are complete the athlete will move down the floor to the dbs where they will use the remaining time for the 2 minutes to complete as many devils press as possible. On the 2 minute timer the athlete will stop work and will rest for 1 minute.If at the 2 minute marker the athlete is mid devils press (the dumbbell has left the floor) then they may complete the rep. Following the 1 minute rest the athlete will go back to the rig to  begin the next round. Athletes will repeat until they either reach 50 devils press or hit the time cap.

The Movement Standards

Single Unders: 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.

Double Unders: This is a standard double-under in which the rope passes under the feet twice per jump. The rope must spin forwards for the rep to count. One athlete can complete all if preferred.

Chest to bar: Strict, kipping or butterfly pull-ups are allowed as long as the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. The rep finishes with the athletes making contact with their chest to the bar. The athletes must make contact with the bar anywhere below the clavicle for the rep to count. 

Dual Devils Press: Athletes will start each rep with the dumbbells on the ground. Then, with the athletes hands on the dumbbells, they'll perform a burpee with the chest and thighs making contact with the floor between the dumbbells (not on top of them). From here the athlete will get to their feet whilst keeping their hands on the dumbbells. Next the athlete will snatch or swing the dumbbells from the floor, and finish with arms locked out overhead - with hips, knees, shoulders at full extension. Note: Athletes must move the dumbbells from floor to overhead in one movement, clean and jerk movements will not be allowed. Athletes cannot re-dip the legs during the lift.

Single Arm Alternative Devils Press: Athletes will start each rep with the dumbbell on the ground. Then, with the athlete's hand on the dumbbell, they'll perform a burpee with the chest making contact with the floor between the dumbbell and the non-working hand (not on top of the DB). From here, the athlete will get to their feet, keeping their hand on the dumbbell. Next the athlete will snatch 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 will indicate a completed rep. The non-working hand/arm must not touch the body and/or the dumbbell throughout the rep being performed. Athletes cannot re-dip the legs during the lift.  The athlete must swap arms between each rep. Devil’s clean and jerk will be accepted for scaled athletes (breaking at the movement at the shoulders)

The Workout

Teen

10 Minute Time Cap

Part A:

AMRAP 6

9 OHS @ 50/35 KG

2 BMU or 6 pull ups (BMU = 3 reps)

Rest 2 Minutes

Part B In Remaining Time: Max Reps GTOH @ 50/35 KG 

Athletes will begin the workout stood next to their barbell (but not touching it). On go they will begin a 6 minute AMRAP of overhead squats and gymnastic work. At 6 minutes the athlete will stop working and will rest for 2 minutes. Then in the final 2 minutes of the workout the athletes will complete as many GTOH reps as possible. Athletes must remain in the centre of their lane so as not to encroach into other athlete's lanes - control your barbell as your judge will ask you to move back to the centre if you start to stray from your lane.

Rx

10 Minute Time Cap

Part A: AMRAP 6

9 OHS @ 50/35 KG

3/1 BMU

Rest 2 Minutes

Part B In Remaining Time: Max Reps Snatch @ 50/35 KG

Athletes will begin the workout stood next to their barbell (but not touching it). On go they will begin a 6 minute AMRAP of overhead squats and gymnastic work. At 6 minutes the athlete will stop working and will rest for 2 minutes. Then in the final 2 minutes of the workout the athletes will complete as many snatch reps as possible. Athletes must remain in the centre of their lane so as not to encroach into other athlete's lanes - control your barbell as your judge will ask you to move back to the centre if you start to stray from your lane.

The Movement Standards

Overhead Squats: The athlete must hit the correct depth for the rep to count. The hip crease must be below the top of the knee. A full squat snatch is permitted for the first rep (but is not required), as long as the correct depth is achieved. At the top of the squat the barbell must be held at full lockout above the head (hips, knees and arms at full extension, with the bar directly over the middle of the body). If the athlete begins performing the next rep before they are stood to full extension the rep will not be counted.

Pull Ups: Strict, kipping or butterfly pull-ups are allowed as long as the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. The rep finishes with the athlete’s chin passing over the bar. 

Chest To Bar: Strict, kipping or butterfly pull-ups are allowed as long as the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. The rep finishes with the athletes making contact with their chest to the bar. The athletes must make contact with the bar anywhere below the clavicle for the rep to count.

Muscle Ups:  The bar muscle up begins with the athletes at, or passing through, a dead hang (arms, shoulders and hips extended) from the rig. The rep is complete when the athletes are in the support position above the bar, with shoulders above or in front of the bar - pushing away before the lock out is a no rep. The athletes must pass through some portion of a dip. Only the hands, and no other part of the arm, may be used to assist in the rep. 

Ground To Overhead: This movement will be a barbell GTOH movement. The athletes can choose how to move the barbell from the floor to the overhead position with the arms, hips and knees fully locked out to complete the rep. Any form of snatch/clean and jerk are permitted.

Snatch: The barbell begins on the ground and must be lifted overhead in one motion. Power, squat, muscle and split snatches are all permitted, but in each instance the athlete's feet must be brought back in line. The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the mid-line of the body with the feet in line in a stable position. 

The Workout

Teens

8 Minute Time Cap

3 Rounds:

15 / 12 / 9

Ass Bike Cals

Hang Power Clean @ 50/35 KG

STOH @ 50/35 KG 

Athletes will start at the rig, on go they will progress to the Assault Bike. Once the cals are completed they will run out to the lifting platform at the crowd end to complete the cleans & STOH. Athletes are asked to remain in the centre of their lane during the lifts so as not to encroach into other athletes space. In the final round the athlete will cross the finish line (marked out by the crowd end) to complete the workout.

Rx

10 Minute Time Cap

3 Rounds:

15 / 12 / 9

Ass Bike Cals

Hang Squat Clean @ 50/35 KG

STOH @ 50/35 KG

Athletes will start at the rig, on go they will progress to the Assault Bike (located at the rig end facing the rig). Once the cals are completed they will run out to the lifting platform at the crowd end to complete the cleans & STOH. Athletes are asked to remain in the centre of their lane during the lifts so as not to encroach into other athletes space. In the final round the athlete will cross the finish line (marked out by the crowd end) to complete the workout.

The Movement Standards

Hang Power Clean: The rep begins with the athlete holding the barbell in the hang position, there must be a clear pause in the hang between the barbell being picked up and the rep starting. The athlete will then move the barbell from the hang position to the front rack position, the athlete's hip crease must not break parallel with the top of the knee for the rep to count. The athlete will then stand up, with the elbows clearly in front of the bar with the hips and knees fully extended before starting the next rep. Muscle cleans are permitted. 

Hang Squat Clean: The rep begins with the athlete holding the barbell in the hang position, there must be a clear pause in the hang between the barbell being picked up and the rep starting. The athlete will then move the barbell from the hang position to the front rack squat position, the athlete's hip crease must break parallel with the knees at the bottom of the squat for the rep to count. The athlete will then stand the bar up, with the elbows clearly in front of the bar with the hips and knees fully extended before starting the next rep.

Shoulder To Overhead: This movement will be a barbell STOH movement. The athletes can choose how to move the barbell from the front rack position to the overhead position with the arms, hips and knees fully locked out to complete the rep. 

The Workout

Teens

10 Minute Time Cap

20 Deadlifts @ 80/60 KG

25FT SA OH Lunge @ 1 x 22.5/15 KG

40 Wall Balls 9/6 KG

25FT SA OH Lunge @ 1 x 22.5/15 KG

20 Deadlifts @ 80/60 KG

25FT SA OH Lunge @ 1 x 22.5/15 KG

40 Toes To Bar

25FT Handstand Walk

The athletes will begin stood next to their barbell at the crowd end of the floor. On go they will complete 20 deadlifts. they will then pick up their DB (located next to the barbell) and will complete a 25FT overhead lunge to the rig. Once at the rig the athlete will put down their DB (ensuring it is in their own lane) and will complete the first set of wall balls. The athlete will then perform another lunge with the DB out to the crowd, to complete their second set of deadlifts. The athlete will then collect their DB for their final lunge back to the rig to begin the toes to bar. Once they have completed their ttb they will perform a 25FT HSW back (broken into 5Ft markers) and cross the finish line. There will be a tiebreaker which is the time at which the athlete completed their set of toes to bar.

Rx

10 Minute Time Cap

20 Deadlifts @ 100/70 KG

25FT Regional Style Lunge @ 2 x 22.5/15 KG

40 Wall Balls 9/6 KG

25FT Regional Style Lunge @ 2 x 22.5/15 KG

20 Deadlifts @ 100/70 KG

25FT Regional Style Lunge @ 2 x 22.5/15 KG

40 Toes To Bar

25FT Handstand Walk

The athletes will begin stood next to their barbell at the crowd end of the floor. On go they will complete 20 deadlifts. they will then pick up their DBs (located next to the barbell) and will complete a 25FT regional style lunge to the rig. Once at the rig the athlete will put down their DBs (ensuring they are in their own lane) and will complete the first set of wall balls. The athlete will then perform another lunge with the DBs out to the crowd, to complete their second set of deadlifts. The athlete will then collect their DBs for their final lunge back to the rig to begin the toes to bar. Once they have completed their TTB they will perform a 25FT HSW back (broken into 5Ft markers) and cross the finish line. There will be a tiebreaker which is the time at which the athlete completed their round of TTB.

The Movement Standards

Deadlifts: The barbell will start on the floor, athletes will then pick up the bar to a standing position, the arms must be outside of the legs (sumo deadlifts will not be allowed). The rep is credited when the hips and knees are at full extension and the shoulders and head are behind the bar.

Wall Balls: A rep consists of the athlete holding the ball in the 'front rack' position and performing a full squat, the hip crease must pass below the top of the knee, and then throwing the ball to the specified target height. If the athlete's hips do not break parallel, or the ball does not touch the target, then the rep will not be counted. The first rep may be performed as a wall ball clean, however a downward portion of a squat must be demonstrated, athletes cannot pick the ball up whilst in the bottom of the squat. 

Handstand Walk: Athletes must kick up with both hands (entire hand, including palm and all fingers) BEHIND the starting line. Stepping over the line or landing with the hands on or over the line is a no rep. If an athlete comes down from their hands then they will be required to kick back up from the relevant marker. A rep is credited when both hands are fully across the finish line before the feet touch the ground. 

Toes To Bar: Each rep consists of an athlete bringing both feet simultaneously in contact with the pull up bar, between the athletes hands. Any part of the foot may be used to make contact with the bar. Athletes can perform the T2B kipping or strict.

Regional Style Walking Lunge: The movement starts with the athlete stood tall, hips and knees extended, with a dumbbell in each hand. One arm has the dumbbell in a stable over head position with elbows locked out, with the other arm supporting the dumbbell in the front rack position. The athlete will then step forwards into a lunge. The trailing knee must make contact with the ground at the bottom of each lunge. Stopping with both feet together in between steps is not required, but both legs must be fully extended at the top if the athlete chooses to step through. The athlete must alternate which foot leads for each rep. The rep is not complete until the athlete is standing tall with feet together, with the dumbbells still in the overhead and front rack position. If the athletes fail a rep they do not need to go back to a marker, but should repeat the failed rep from where it began. The final lunge over the line must be completed to the full extension before the dumbbells are lowered. If the athlete wishes to switch arms with the dumbbell they are holding in the overhead/front rack position, they must complete the rep and have swapped arms with the dumbbell back above the head before beginning the next rep.

SA DB OH Lunge: The dumbbell must be held above the athlete's head at all times. The athlete will begin the rep standing tall with feet together, the athlete will then step forwards into a lunge. The trailing knee must make contact with the ground at the bottom of each lunge. Stopping with both feet together in between steps is not required, but both legs must be fully extended at the top if the athlete chooses to step through. The athlete must alternate which foot leads for each rep. The rep is not complete until the athlete is standing tall with feet together. If the athletes fail a rep they do not need to go back to a marker, but should repeat the failed rep from where it began. The final lunge over the line must be completed to the full extension before the dumbbells are lowered. If the athlete wishes to switch arms with the dumbbell they must complete the rep and have swapped arms with the dumbbell back above the head before beginning the next rep.

The Workout

10 Minute Time Cap

2 Rounds (YGIG M/F Pairs):

20 Synchro Deadlifts @ 100/70 KG

25FT Regional Style Lunge @ 2 x 22.5/15 KG

60 Wallballs (30 each) @ 9/6 KG

25FT Regional Style @ 2 x 22.5/15 KG

20 Synchro Deadlifts @ 100/70 KG

Once complete: Max HSW Reps (5Ft Markers)

Before the workout teams will split themselves into two M/F pairs. Teams will begin at the barbell (crowd end behind the finish line), on go the first pair will complete the synchro deadlifts. They will then lunge out to the rig to complete the wall balls (30 each YGIG). The pair will then OH lunge back to the start to complete another round of deadlifts. Once complete they will cross the line and their pair will leave the holding area to complete their full round. Once each pair has completed their round they will use the remaining time to complete as many HSW reps as possible (1 rep = 5ft marker). The athletes can only swap once the team member has made it a full length across the floor and all athletes not completing the HSW must wait by the barbells to ensure the floor is clear.

The Movement Standards

Deadlifts: The barbell will start on the floor, athletes will then pick up the bar to a standing position, the arms must be outside of the legs (sumo deadlifts will not be allowed). The rep is credited when the hips and knees are at full extension and the shoulders and head are behind the bar. Both athletes must be in the standing position, holding the bar in the deadhang with arms locked out before they move onto the next rep.

Regional Style Walking Lunge: The movement starts with the athlete stood tall, hips and knees extended, with a dumbbell in each hand. One arm has the dumbbell in a stable over head position with elbows locked out, with the other arm supporting the dumbbell in the front rack position. The athlete will then step forwards into a lunge. The trailing knee must make contact with the ground at the bottom of each lunge. Stopping with both feet together in between steps is not required, but both legs must be fully extended at the top if the athlete chooses to step through. The athlete must alternate which foot leads for each rep. The rep is not complete until the athlete is standing tall with feet together, with the dumbbells still in the overhead and front rack position. If the athletes fail a rep they do not need to go back to a marker, but should repeat the failed rep from where it began. The final lunge over the line must be completed to the full extension before the dumbbells are lowered. If the athlete wishes to switch arms with the dumbbell they are holding in the overhead/front rack position, they must complete the rep and have swapped arms with the dumbbell back above the head before beginning the next rep.

Wall Balls: A repetition consists of the athlete holding the ball in the 'front rack' position and performing a full squat, the hip crease must pass below the top of the knee, and then throwing the ball to the specified target height. If the athlete's hips do not break parallel, or the ball does not touch the target, then the rep will not be counted. The first rep may be performed as a wall ball clean, however a downward portion of a squat must be demonstrated, athletes cannot pick the ball up whilst in the bottom of the squat. 

Handstand Walk:  Athletes must kick up with both hands (entire hand, including palm and all fingers) BEHIND the starting line. Stepping over the line or landing with the hands on or over the line is a no rep. If an athlete comes down from their hands then they will be required to kick back up from the relevant marker. A rep is credited when both hands are fully across the finish line before the feet touch the ground.

Toes To Bar: Each rep consists of an athlete bringing both feet simultaneously in contact with the pull up bar, between the athletes hands. Any part of the foot may be used to make contact with the bar. Athletes can perform the T2B kipping or strict.