THE SPRING RAINHILL TRIALS MAY 2025

Final

WOD 1A

5 mins to Establish: 
2 Cleans 
3 Front Squats

FLOW

Athletes start  behind their lifting platform, facing the barriers. On GO! They may step on the platform and begin loading the barbell to achieve their maximum lift for the complex. Spare plates must be kept off the platform at all times. 

MOVEMENT STANDARDS

CLEAN The clean must start from the floor. The repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Pausing in the hang position is not permitted. Muscle clean, power clean, and full clean are all permitted.

FRONT SQUAT The movement begins with the athlete stood with hips and knees fully extended and the bar in the front rack position. The athlete must then complete a full squat with the hip crease passing below the plane of the knee before returning to the starting position with hips and knees fully extended.

WOD 1B

WOD 1B starts 1 minute after the completion of WOD 1A

AMRAP 4 MIN: 
2, 4, 6, 8, 10…
Cleans 
Front Squats 
TTB 4 - 8 - 12 - 16 

Rocket: 60/40kg

Kennedy: 50/35kg

Rastrick: 40/30kg

Wood: 30/25kg

FLOW

At the 5 min mark,  the athlete has 1 minute to adjust the weight to the indicated weight needed for workout 1B. The judge is not to help in changing the weights. On minute 6, the athlete will start workout 1B. The TTB must be completed with the athlete facing the spectators. The barbell must remain on the platform at all times.

MOVEMENT STANDARDS

CLEAN The clean must start from the floor. The repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Pausing in the hang position is not permitted. Muscle clean, power clean, and full clean are all permitted.

FRONT SQUAT The movement begins with the athlete stood with hips and knees fully extended and the bar in the front rack position. The athlete must then complete a full squat with the hip crease passing below the plane of the knee before returning to the starting position with hips and knees fully extended.

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. There will be a penalty for scaling in the ROCKET, KENNEDY & RASTRICK divisions

WOD 2A, B & C

10 minute time cap

00:00-5:00 one lap run into max sandbag shuttles

Rocket: 70kg/50kg

Kennedy: 70kg/50kg

Rastrick: 50kg/30kg

Wood: 50kg/30kg

2A is the time for the first lap

2B is the total sandbag shuttles

05:00-10:00 one lap run into max burpee over line 

2C is the total burpees over the line

FLOW

The starting point for the athlete is by the box at the end of their lane. On GO!, The athlete steps forward, turns right, and commences their run which takes them to the outside arena, around the track twice and then heads back inside the arena.  When returning into the venue to complete the run, the athlete will run along the barriers back to their name sign, turn right into their lane. They must touch the box at which the time is taken for WOD 2A. They then pick up their sandbag from the top of the box and commence the sandbag shuttle runs. At minute 5, the athlete must return the sandbag to it’s starting position on the top of the box and leave the arena as before to complete run 2. Upon returning to their lane inside, they will complete the workout with the max number of over the line burpees facing the line. Any shuttle runs or burpees not completed within the time will not be counted.

MOVEMENT STANDARDS

SANDBAG SHUTTLES The sandbag will be picked up from the top of the wooden box and carried down the lane in the bearhug position, across to the rig and back again. If the sandbag is dropped it must be picked up again from where it was dropped. The sandbag cannot be thrown down the lane. It must be replaced back onto the top of the box before the start of run 2.

BURPEES OVER THE LINE At the bottom, the athlete’s chest and hips must fully contact the ground at the same time before jumping over the line. Athletes may step or jump out/in at the bottom of the movement. A two footed take off is NOT required, but the athlete must jump over the line and stepping is not permitted.

WOD 2A, B & C

10 minute time cap

00:00-5:00 one lap run into max sandbag shuttles

Rocket: 70kg/50kg

Kennedy: 70kg/50kg

Rastrick: 50kg/30kg

Wood: 50kg/30kg

2A is the time for the first lap

2B is the total sandbag shuttles

05:00-10:00 one lap run into max burpee over line 

2C is the total burpees over the line

FLOW

The starting point for the athlete is by the box at the end of their lane. On GO!, The athlete steps forward, turns right, and commences their run which takes them to the outside arena, around the track twice and then heads back inside the arena.  When returning into the venue to complete the run, the athlete will run along the barriers back to their name sign, turn right into their lane. They must touch the box at which the time is taken for WOD 2A. They then pick up their sandbag from the top of the box and commence the sandbag shuttle runs. At minute 5, the athlete must return the sandbag to it’s starting position on the top of the box and leave the arena as before to complete run 2. Upon returning to their lane inside, they will complete the workout with the max number of over the line burpees facing the line. Any shuttle runs or burpees not completed within the time will not be counted.

MOVEMENT STANDARDS

SANDBAG SHUTTLES The sandbag will be picked up from the top of the wooden box and carried down the lane in the bearhug position, across to the rig and back again. If the sandbag is dropped it must be picked up again from where it was dropped. The sandbag cannot be thrown down the lane. It must be replaced back onto the top of the box before the start of run 2.

BURPEES OVER THE LINE At the bottom, the athlete’s chest and hips must fully contact the ground at the same time before jumping over the line. Athletes may step or jump out/in at the bottom of the movement. A two footed take off is NOT required, but the athlete must jump over the line and stepping is not permitted.

WOD 2A, B & C

10 minute time cap

00:00-5:00 one lap run into max sandbag shuttles

Rocket: 70kg/50kg

Kennedy: 70kg/50kg

Rastrick: 50kg/30kg

Wood: 50kg/30kg

2A is the time for the first lap

2B is the total sandbag shuttles

05:00-10:00 one lap run into max burpee over line 

2C is the total burpees over the line

FLOW

The starting point for the athlete is by the box at the end of their lane. On GO!, The athlete steps forward, turns right, and commences their run which takes them to the outside arena, around the track twice and then heads back inside the arena.  When returning into the venue to complete the run, the athlete will run along the barriers back to their name sign, turn right into their lane. They must touch the box at which the time is taken for WOD 2A. They then pick up their sandbag from the top of the box and commence the sandbag shuttle runs. At minute 5, the athlete must return the sandbag to it’s starting position on the top of the box and leave the arena as before to complete run 2. Upon returning to their lane inside, they will complete the workout with the max number of over the line burpees facing the line. Any shuttle runs or burpees not completed within the time will not be counted.

MOVEMENT STANDARDS

SANDBAG SHUTTLES The sandbag will be picked up from the top of the wooden box and carried down the lane in the bearhug position, across to the rig and back again. If the sandbag is dropped it must be picked up again from where it was dropped. The sandbag cannot be thrown down the lane. It must be replaced back onto the top of the box before the start of run 2.

BURPEES OVER THE LINE At the bottom, the athlete’s chest and hips must fully contact the ground at the same time before jumping over the line. Athletes may step or jump out/in at the bottom of the movement. A two footed take off is NOT required, but the athlete must jump over the line and stepping is not permitted.

WOD 3

ROCKET

7-minute AMRAP
10 Deadlift 100kg/85kg
20 Dual KB Thrusters 2 x 24kg/16kg
30 Chest to Bar Pull Ups
40 KB box step ups 2 x 24kg/16kg

KENNEDY

7-minute AMRAP
10 Deadlift 100kg/75kg
20 Dual KB Thrusters 2 x 20kg/12kg
25 CTB Pull Ups (male) / Pull Ups (female)
40 KB box step ups 2 x 20kg/12kg

RASTRICK

7-minute AMRAP
10 Deadlift 90kg/65kg
20 KB Thrusters 1 x 24kg/16kg
20 Pull Ups male / 15 Pull Ups female
40 KB box step ups 1 x 24kg/16kg

WOOD

7-minute AMRAP
10 Deadlift 80kg/55kg
20 KB Thrusters 1 x 20kg/12kg
15 Pull Ups
40 KB box step ups 1 x 20kg/12kg
Athletes may scale Pull Ups to 2 x American KB
swing with no penalty. Athletes will get 1 rep credit
for each 2 x KB swing performed

FLOW

Athletes start WOD 3 behind their lifting platform, facing the barriers. On GO! They may step on the platform and begin the deadlifts facing down the arena to the registration desk.. The barbell must remain on the platform at all times. The Kettlebell thrusters must also be completed on the platform facing the crowd. The athlete will then proceed to the rig and complete their gymnastics movements facing the crowd. The athlete must complete as many reps as possible in 7 mins. At the 7 minute mark, athletes must stop the chipper and rest for 1 minute. At the 8 minute mark, the athlete has 2 minutes to complete max metres on the rower (WOD 4)  The athlete may start with their feet strapped into the rower, but must not touch the handles until the clock starts at 8 minutes. The final metres will be taken when the counter finishes ticking over. 

DEADLIFT This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn.

KETTLEBELL THRUSTERS The athlete must reach the required depth at the bottom of the movement, and fully extend with the kettlebell (s)l pulled back in the OH position, locking out the elbows at the top, for the rep to count. Dropping or throwing the kettlebells at any time is NOT permitted and will result in a no rep.

CHEST TO BAR PULL UP This is a standard C2B pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chest must physically contact the bar between the collarbone and the chest.

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.

KETTLEBELL SWINGS This is a standard American Kettlebell swing. Deadlift the kettlebell with two hands on the handle and begin the kettlebell swing by hinging at the hips to drive the kettlebell explosively to the overhead position, with arms locked out. The head must come through to put the kettlebell into the overhead position. Kettlebells must NOT be dropped from the overhead position and kept on the protective mats at all times.

KETTLEBELL BOX STEP UPS Athletes must start with both feet on the ground and face the box. Only the feet can make contact with the box. The KettleBell must be held by the athletes side, resting the KB on shoulders or any part of the body is not allowed. The rep is counted when both feet are fully on the top of the box, with hips and knees extended.

ROW Monitors should be set to show metres rowed. Athletes are responsible for setting their own foot straps and damper setting. For metres to count athletes must be seated and strapped in before pulling the rower handle. The rower is permitted to tick over once the time has completed. 

WOD 4 will start 1 minute after completion of WOD 3

2 Min Max Distance Row

Complete all sections without rest in between. Your score is either the total time to complete all sections of the workout, or the number of repetitions complete within the 12 minute time cap.

If you are unable to do pull ups complete Section A only with KB Swing (24kg/16kg) as a substitute, but mark your workout as scaled.

Enter your tie breaker time as the time taken to complete either section A or section B (whichever you reach)

Section A

15 Pull ups
15 Wall Ball
12 Pull ups
12 Wall Ball
9 Pull ups
9 Wall Ball

Section B

12 CTB pull ups
12 Wall Ball
9 CTB pull ups
9 Wall Ball
6 CTB pull ups
6 Wall Ball

Section C

9 BMU
9 Wall Ball
6 BMU
6 Wall Ball
3 BMU
3 Wall Ball

// MOVEMENT STANDARDS

PULL UPS

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

AMERICAN KETTLEBELL SWING

With both hands on the KB, the KB must be swung between the legs, and brought to the OH position with straight arms. The rep will be counted when the KB is locked out overhead, with the legs, hips & arms fully extended, directly over the feet. The KB must remain under control at all times. Dropping or throwing the KB will result in a no rep.

CHEST TO BAR PULL UP

This is a standard C2B pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chest must physically contact the bar between the collarbone and the chest.

BMU

Must begin with or pass through a dead hang with the arms fully extended and feet off the ground. Kipping is acceptable but glide kips or pull overs are not. No portion of the foot may pass above the height of the bar during the kip. The rep is credited once the arms are fully locked out in the support position with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip before locking out. No part of the arm except the hands may touch the pull up bar during the rep. Removing the hands and resting on the bar at the top is not allowed.

WALL BALL

In the wall ball, the medicine ball must be taken from a fully extended position, to the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The centre of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the target it is no rep. Athletes may not pick the ball up from the ground whilst in a squat position. The weight for male athletes is 9kg. Female athletes may use a 6kg or 7kg wallball. 

HOW TO ENTER YOUR SCORE 

This workout requires you to enter 3 pieces of information. 

1) The total number of reps completed

2) Did you scale the Pull-ups to Kettlebell swings? If you did, you will only complete Section A. You cannot scale the CTB or BMU. 

3) Your split time for when you completed Section A (if you did not complete Section B) OR your split time for when you completed Section B (if you did not complete Section C). If you completed the whole workout as written, then you just need to enter the time you finished.

Here are some examples:

Ben has got PU, CTB & BMU. He completes the full workout in 7.28. He enters his score as 7.28 

Maddy has got PU, CTB & BMU. She gets through Section A, Section B & 10 reps into Section C. Because she did not complete the full workout, she enters her score by marking the CAP box, enters her reps of 136 and also enters her Section B split time of 7.24

Paul can't complete PU, CTB or BMU so he completes Section A by scaling to Kettlebell swings. He enters his score by marking the CAP box, entering the reps as 72, marking the "scaled" box and enters his Section A split time of 3.24.

YOU ONLY NEED TO COMPLETE THE WORKOUT ONCE - THERE ARE 3 SEPARATE SCORED COMPONENTS

In a 7 min window

Row 1k

AMRAP in remaining time

10 x Thrusters (30kg/20kg)

10 x Toes to Bar

Rest 1 min

In a 7 min window

Row 1k

AMRAP in remaining time

20 x Double Unders

10 x Hang Snatch (30kg/20kg)

If you are unable to perform Toes to Bar you should complete that AMRAP with Hanging Leg Raises and mark the workout as Scaled. You will place lower for workout B2 than any athlete who completes at least one toes to bar.

If you are unable to perform Double Unders you should complete that AMRAP with Single Unders and mark the workout as Scaled. You will place lower for workout B3 than any athlete who completes at least one Double Under.

Score B1: Slowest 1k time

Score B2: AMRAP Thrusters/Toes To Bar

Score B3: AMRAP Double Unders/Hang snatch

// MOVEMENT STANDARDS

THRUSTER

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels to complete the movement. Rebend of the knees once the thruster movement has begun (e.g. jerking the bar) is not permitted.

TOES TO BAR

The athlete must go from a full hang until both feet contact the bar at the same time, inside the hands. At the bottom of the movement, the arms and hips must be fully extended 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 heels are above the hip. At the bottom of the movement, the arms and hips must be fully extended and the feet must be brought back behind the bar and behind the body.

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

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, alternating feet is not permitted. 

HANG SNATCH

At the start of the first rep, the athlete must complete a deadlift before lowering back down to a hang position. The hang can start at any position. The rep starts with the arms fully extended, and ends with the bar over the centre of the body, with extension of knees, hips and arms achieved.

HOW TO ENTER YOUR SCORE

You only need to complete WOD B once, but you take three scores from the workout and enter them as B1, B2 & B3. 

B1 is your SLOWEST 1km row time out of the two that you have done in the workout. DO NOT ADD your times together! If your time is quicker than 2:30, you should either check you have got this correct, or enter the olympics!

B2 is your total reps completed of the AMRAP (NOT rounds completed). Please make sure you tick the box if you scaled the workout to hanging leg raises instead of TTB.

B3 is your total reps completed of the AMRAP (Not rounds completed). Please make sure you tick the box if you scaled the workout to single unders instead of double unders.

YOU ONLY NEED TO COMPLETE THE WORKOUT ONCE - THERE ARE 3 SEPARATE SCORED COMPONENTS

In a 7 min window

Row 1k

AMRAP in remaining time

10 x Thrusters (30kg/20kg)

10 x Toes to Bar

Rest 1 min

In a 7 min window

Row 1k

AMRAP in remaining time

20 x Double Unders

10 x Hang Snatch (30kg/20kg)

If you are unable to perform Toes to Bar you should complete that AMRAP with Hanging Leg Raises and mark the workout as Scaled. You will place lower for workout B2 than any athlete who completes at least one toes to bar.

If you are unable to perform Double Unders you should complete that AMRAP with Single Unders and mark the workout as Scaled. You will place lower for workout B3 than any athlete who completes at least one Double Under.

Score B1: Slowest 1k time

Score B2: AMRAP Thrusters/Toes To Bar

Score B3: AMRAP Double Unders/Hang snatch

// MOVEMENT STANDARDS

THRUSTER

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels to complete the movement. Rebend of the knees once the thruster movement has begun (e.g. jerking the bar) is not permitted.

TOES TO BAR

The athlete must go from a full hang until both feet contact the bar at the same time, inside the hands. At the bottom of the movement, the arms and hips must be fully extended 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 heels are above the hip. At the bottom of the movement, the arms and hips must be fully extended and the feet must be brought back behind the bar and behind the body.

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

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, alternating feet is not permitted. 

HANG SNATCH

At the start of the first rep, the athlete must complete a deadlift before lowering back down to a hang position. The hang can start at any position. The rep starts with the arms fully extended, and ends with the bar over the centre of the body, with extension of knees, hips and arms achieved.

HOW TO ENTER YOUR SCORE

You only need to complete WOD B once, but you take three scores from the workout and enter them as B1, B2 & B3. 

B1 is your SLOWEST 1km row time out of the two that you have done in the workout. DO NOT ADD your times together! If your time is quicker than 2:30, you should either check you have got this correct, or enter the olympics!

B2 is your total reps completed of the AMRAP (NOT rounds completed). Please make sure you tick the box if you scaled the workout to hanging leg raises instead of TTB.

B3 is your total reps completed of the AMRAP (Not rounds completed). Please make sure you tick the box if you scaled the workout to single unders instead of double unders.

YOU ONLY NEED TO COMPLETE THE WORKOUT ONCE - THERE ARE 3 SEPARATE SCORED COMPONENTS

In a 7 min window

Row 1k

AMRAP in remaining time

10 x Thrusters (30kg/20kg)

10 x Toes to Bar

Rest 1 min

In a 7 min window

Row 1k

AMRAP in remaining time

20 x Double Unders

10 x Hang Snatch (30kg/20kg)

If you are unable to perform Toes to Bar you should complete that AMRAP with Hanging Leg Raises and mark the workout as Scaled. You will place lower for workout B2 than any athlete who completes at least one toes to bar.

If you are unable to perform Double Unders you should complete that AMRAP with Single Unders and mark the workout as Scaled. You will place lower for workout B3 than any athlete who completes at least one Double Under.

Score B1: Slowest 1k time

Score B2: AMRAP Thrusters/Toes To Bar

Score B3: AMRAP Double Unders/Hang snatch

// MOVEMENT STANDARDS

THRUSTER

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels to complete the movement. Rebend of the knees once the thruster movement has begun (e.g. jerking the bar) is not permitted.

TOES TO BAR

The athlete must go from a full hang until both feet contact the bar at the same time, inside the hands. At the bottom of the movement, the arms and hips must be fully extended 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 heels are above the hip. At the bottom of the movement, the arms and hips must be fully extended and the feet must be brought back behind the bar and behind the body.

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

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, alternating feet is not permitted. 

HANG SNATCH

At the start of the first rep, the athlete must complete a deadlift before lowering back down to a hang position. The hang can start at any position. The rep starts with the arms fully extended, and ends with the bar over the centre of the body, with extension of knees, hips and arms achieved.

HOW TO ENTER YOUR SCORE

You only need to complete WOD B once, but you take three scores from the workout and enter them as B1, B2 & B3. 

B1 is your SLOWEST 1km row time out of the two that you have done in the workout. DO NOT ADD your times together! If your time is quicker than 2:30, you should either check you have got this correct, or enter the olympics!

B2 is your total reps completed of the AMRAP (NOT rounds completed). Please make sure you tick the box if you scaled the workout to hanging leg raises instead of TTB.

B3 is your total reps completed of the AMRAP (Not rounds completed). Please make sure you tick the box if you scaled the workout to single unders instead of double unders.

AMRAP 12 minute

10 x Box jump

10 x Clean and Jerk

10 x Burpee over bar

Increase weight each round 

M: 30kg, 40kg, 50kg, 60kg, 70kg, 80kg, 90kg

F: 25kg, 30kg, 35kg, 40kg, 45kg, 50kg, 55kg

Can have as many bars set up as you wish, and you may have someone else change the weight on the bars for you.

// MOVEMENT STANDARDS

BOX JUMP

Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box. You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.

CLEAN AND JERK

The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must make contact with the shoulders, such that the lift is in two distinct phases, the clean, and then the jerk. Snatching is not permitted. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. If the shoulder to overhead portion is missed but brought back to the front rack, the Athlete may re-attempt from there without taking the barbell back to the floor.

BURPEES OVER BAR

The rep starts with hips and chest in contact with the floor. Athletes can step into and out of the burpee. The athlete must jump over the bar using a two footed takeoff. The athlete can choose their orientation to the bar.

HOW TO ENTER YOUR SCORE

Please enter the total number of reps you completed for the workout. For example:

In the 12 minute timecap, Maddy completed

10 x Box jump

10 x Clean and Jerk @ 30kg

10 x Burpee over bar

10 x box jump 

8 x Clean & Jerk @ 40kg 

Her score is 48 

In a 10 minute window, build to maximum weight for the complex:

5 x Deadlift

3 x Hang Clean

1 x Shoulder to Overhead

The complex should be completed as a whole movement, ie once you begin the first deadlift, the hands should not be taken off the barbell until the shoulder to overhead movement has been completed. The score is the weight you can complete the whole complex.

// MOVEMENT STANDARDS

DEADLIFT

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

HANG CLEAN

At the start of the first rep, the athlete must complete a deadlift before lowering back down to a hang position. The hang can start at any position. The rep starts with the arms fully extended, the athlete must complete the movement with the hips and knees fully extended and the elbows in front of the plane of the bar. Muscle hang clean, power hang clean or squat hang clean are all permitted.

SHOULDER TO OVERHEAD

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

HOW TO ENTER YOUR SCORE

Your score should be the weight in KG in which you completed the whole complex.