The Battle of Bangkok

In 6 minutes : 

40 sprawls

60 Kettlebell swings to target (Advanced 24/20kg) (Fitness and Masters 20/16kg)

In remaining time get max calories on the bike erg. 1 cal = 1 rep 

Score will be total reps. 

2 miuntes for max total reps!

4 F45 Small Hurdles. Lateral hurdle hops going and back, then lateral high knees going and back. Relay!

4 F45 Small Hurdles. Lateral hurdle hops going and back, then lateral high knees going and back. Repeat.

Score is total reps completed in 1 minute. 

Individuals, Running Clock 18:00
Part A (Time Cap 10:00) 

30 Single Arm Alternating KB Hang Clean & Jerk (24/12kg) (16/8kg) (Master Male: 16kg)

Into

15-12-9 Dual Dumbbell Bench Press (20/12.5kg) (15/8kg) (Master Male: 15kg)

15-12-9 Dual Dumbbell Bench Step Overs (16” for all divisions)

15-12-9 Burpee Box Jump (20/24/30” Elite male, 16/20/24” Elite female, Fitness male and Master Males, 16/20/20” Fitness female)

1:00 Transition, Into

Part B (Time Cap 7:00)

4 Burpee over Bench

4 Agility Cone 2x3m Square Drills - 1 Lateral Shuffle 1 Forward Run 1 Lateral Shuffle 1 Back Padel

4 Unbroken 5m Bear Crawl

For time:

(14 minute time cap) 

50 end to end (5m) (10m counts as 1 rep) shuttle runs

25 pull ups 

• M/F Advanced athletes wear weight vest. (9kg/6kg)
• Advanced and Fitness men do strict pull ups 
• Advanced women and fitness women do jumping jumping pull ups  (pull up bar will be measured not past the wrist line)  

50 push ups 

• Vest or chest must touch the designated spot (men only) 
• Back must touch PVC target
• Knees must be off the floor unless in a full rest
• Advanced and Fitness men do standard push ups 
• Advanced and fitness women hand release push ups 
• Toes must remain on the floor at times unless clearly resting 

75 body weight squats 

• Bum to a target to full extension of hips

50 end to end (5m) (10m counts as 1 rep) shuttle runs

*Men Masters follow same standards as fitness men. 

*If workout isn't completed under the time cap, your score will be total reps completed. 

JUDGING CRITERIA: 

- For strict pull ups 

• No kipping or kicking. There will be a box placed in front of the athlete. If the box is hit, it will be a no rep.

- For jumping pull ups 

• Pull up bar will be measured at the athlete's wrists. 
• Chin must clearly pass the bar. Must show clear dead hang and release the bar before starting a new rep. 

Sled push 60/40 kg +Sled

Athletes start at the starting point, at 3,2,1, go, run to the sled and drag it back past the original starting point. Then push the sled up and knock down the resting pole that has been set up. Then run back to pass a shorter finishing line. Judge records the time once the athlete crosses the line on the run back. 

3 Rounds of:

100 Single Unders

16 Alternating Single Arm DB Snatch (20/12.5kg) (15/8kg)(Master Male: 15kg)

Into

Max Load (Weight x Reps) Deadlift in the remaining time

Individuals, For Reps, Amrap 8:00
30/27 Calories Row

30 Dual Dumbbell Shoulder to Overhead (Advance: 20/12.5kg) (Fitness: 15/8kg) (Master Male: 12.5kg)

20/17 Calories Row

20 Dual Dumbbell Thruster

10/7 Calories Row

10 Dual Dumbbell Devil’s Press

Repeat 10 Dual Dumbbell Devil’s Press, and continue going back up!