THE SUMMER RAINHILL TRIALS 2025

WOD 1 & 2 - Timecap 11 Minutes 

0:00-9:00 = WOD 1

For Time: 

21 Burpee Box Jump Over

400m Run 

21 Box Jump Overs

21 Cals Bike (M) / 21 Cals Ski (F) 

9:00-11:00 = WOD 2

Males - Max Bike Erg Metres

Females - Max Ski Erg Metres

Scaling //

Athletes in all categories can step down from the box

Rocket - 21 Cals, 21 BBJO/BJO 30/24”, No prescribed scaling expected 

Kennedy - 18 Cals, 18 BBJO/BJO 24/20” No prescribed scaling expected

Rastrick - 15 Cals, 15 BBJO/BJO 24/20” Athletes may scale to box step ups at a ranking penalty

Wood - 15 Cals, 15 BBSO/BSO 24/20” Athletes can step up onto the box at no penalty

Flow //

Athletes will begin on their start mat at the end of their lane and on Go will run to the box to perform the Burpees Box Jump Over’s or for Wood, their Burpee Box Step overs

Once the athlete has completed the required reps, they will head out of their lane by crossing their start mat and run 400m

Returning to their lane via the start mat, the athlete will then move forward to the box and complete the Box Jump Overs before moving to the ski/bike erg to perform the calories. Males will be doing Bike Erg calories and Females Ski Erg calories.

The Score for WOD 1 is the time once the athlete is back on the start mat after the calories are complete or total reps/cals completed in the 9 minute window. 

At 09:00 all athletes will begin WOD 2 - Max metres completed on the Bike/Ski erg within a 2 minute window.  Males will be doing Bike Erg metres and Females Ski Erg metres.

Athletes that complete WOD 1 within the 9 minute window will rest until the start of WOD 2 at the ski/bike.

Movement Standards // 

Burpee Box Jump Over

Athletes must be facing their box for the burpee. At the bottom the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. 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, providing both feet contact the top of the box. Full extension on top is not required and no other part of the body may contact the box.

Box Jump Over

Athletes must be facing their box. 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, providing both feet contact the top of the box. Full extension on top is not required and no other part of the body may contact the box.

Ski Erg

Monitors should be set to show calories for WOD 1 and metres for WOD 2. Athletes are responsible for setting their own damper setting. Athletes may touch the handles but cannot pull until GO. 

Bike Erg

Monitors should be set to show calories for WOD 1 and metres for WOD 2. Athletes are responsible for setting their own damper setting and adjusting the bike seat and bars. Athletes must start standing next to the bike

WOD 1 & 2 - Timecap 11 Minutes 

0:00-9:00 = WOD 1

For Time: 

21 Burpee Box Jump Over

400m Run 

21 Box Jump Overs

21 Cals Bike (M) / 21 Cals Ski (F) 

9:00-11:00 = WOD 2

Males - Max Bike Erg Metres

Females - Max Ski Erg Metres

Scaling //

Athletes in all categories can step down from the box

Rocket - 21 Cals, 21 BBJO/BJO 30/24”, No prescribed scaling expected 

Kennedy - 18 Cals, 18 BBJO/BJO 24/20” No prescribed scaling expected

Rastrick - 15 Cals, 15 BBJO/BJO 24/20” Athletes may scale to box step ups at a ranking penalty

Wood - 15 Cals, 15 BBSO/BSO 24/20” Athletes can step up onto the box at no penalty

Flow //

Athletes will begin on their start mat at the end of their lane and on Go will run to the box to perform the Burpees Box Jump Over’s or for Wood, their Burpee Box Step overs

Once the athlete has completed the required reps, they will head out of their lane by crossing their start mat and run 400m

Returning to their lane via the start mat, the athlete will then move forward to the box and complete the Box Jump Overs before moving to the ski/bike erg to perform the calories. Males will be doing Bike Erg calories and Females Ski Erg calories.

The Score for WOD 1 is the time once the athlete is back on the start mat after the calories are complete or total reps/cals completed in the 9 minute window. 

At 09:00 all athletes will begin WOD 2 - Max metres completed on the Bike/Ski erg within a 2 minute window.  Males will be doing Bike Erg metres and Females Ski Erg metres.

Athletes that complete WOD 1 within the 9 minute window will rest until the start of WOD 2 at the ski/bike.

Movement Standards // 

Burpee Box Jump Over

Athletes must be facing their box for the burpee. At the bottom the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. 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, providing both feet contact the top of the box. Full extension on top is not required and no other part of the body may contact the box.

Box Jump Over

Athletes must be facing their box. 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, providing both feet contact the top of the box. Full extension on top is not required and no other part of the body may contact the box.

Ski Erg

Monitors should be set to show calories for WOD 1 and metres for WOD 2. Athletes are responsible for setting their own damper setting. Athletes may touch the handles but cannot pull until GO. 

Bike Erg

Monitors should be set to show calories for WOD 1 and metres for WOD 2. Athletes are responsible for setting their own damper setting and adjusting the bike seat and bars. Athletes must start standing next to the bike

WOD 3 - Timecap 12 Minutes 

0:00-5:00 = WOD 3A

For Max Weight: 

1 Deadlift + 2 Hang Clean + 3 Frontsquat

5:00-6:00 = TRANSITION

6:00-12:00 = WOD 3B

For Time: 

30 Ground to Overhead 

20 Cleans

10 Deadlifts 

Scaling //

Rocket - 70kg / 50Kg

Kennedy - 60kg / 40Kg

Rastrick - 50kg / 35Kg

Wood - 40kg / 25Kg

Flow //

Athletes will start on the platform and only on GO can load the bar.  Score for WOD 3A is max successful attempt within the 5 minute window.  Note that all aspects of the complex must be fully completed within the 5 minute window to count.

Athletes may load the bar for WOD 3B in any of the remaining initial 5 minutes of 3A.

Athletes are solely responsible for loading their bar with the correct weight for WOD 3B during the transition period.   Judges may not assist in loading or unloading bar and clips must be on the bar for all attempts.  All spare plates must be clear of the platform.

The Score for 3B will be either the time to complete the workout, or the reps completed at 12:00.  

Movement Standards // 

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.

Hang Clean

The barbell must be deadlifted from the ground and paused before beginning the hang clean. The hang position is anywhere between the hip and top of the knee providing the arms are fully extended at the bottom of the hang for every rep. The lift will be given when the bar is in the front rack, with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line.

Front Squat

The bar must be held in the front rack on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. The hip crease must pass below the plane of the knee at the bottom of the squat and will be given when the athlete stands tall, with the hips and knees fully extended, feet in line.

Clean

The barbell will begin on the ground. Each lift will be given when the bar is in the front rack, with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line. It can be a muscle clean, power clean or squat clean. 

Ground to Overhead

The barbell will begin on the ground. The clean can be a muscle clean, power clean or squat clean. The bar will pass into the front rack, with the elbows clearly in front of the bar and proceed to the shoulder to overhead –  each rep will finish locked out overhead with the arms, shoulders, hips and knees fully extended, bar over the centre of the body, feet in line. It may be a strict press, push press or push jerk.

WOD 3 - Timecap 12 Minutes 

0:00-5:00 = WOD 3A

For Max Weight: 

1 Deadlift + 2 Hang Clean + 3 Frontsquat

5:00-6:00 = TRANSITION

6:00-12:00 = WOD 3B

For Time: 

30 Ground to Overhead 

20 Cleans

10 Deadlifts 

Scaling //

Rocket - 70kg / 50Kg

Kennedy - 60kg / 40Kg

Rastrick - 50kg / 35Kg

Wood - 40kg / 25Kg

Flow //

Athletes will start on the platform and only on GO can load the bar.  Score for WOD 3A is max successful attempt within the 5 minute window.  Note that all aspects of the complex must be fully completed within the 5 minute window to count.

Athletes may load the bar for WOD 3B in any of the remaining initial 5 minutes of 3A.

Athletes are solely responsible for loading their bar with the correct weight for WOD 3B during the transition period.   Judges may not assist in loading or unloading bar and clips must be on the bar for all attempts.  All spare plates must be clear of the platform.

The Score for 3B will be either the time to complete the workout, or the reps completed at 12:00.  

Movement Standards // 

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.

Hang Clean

The barbell must be deadlifted from the ground and paused before beginning the hang clean. The hang position is anywhere between the hip and top of the knee providing the arms are fully extended at the bottom of the hang for every rep. The lift will be given when the bar is in the front rack, with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line.

Front Squat

The bar must be held in the front rack on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. The hip crease must pass below the plane of the knee at the bottom of the squat and will be given when the athlete stands tall, with the hips and knees fully extended, feet in line.

Clean

The barbell will begin on the ground. Each lift will be given when the bar is in the front rack, with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line. It can be a muscle clean, power clean or squat clean. 

Ground to Overhead

The barbell will begin on the ground. The clean can be a muscle clean, power clean or squat clean. The bar will pass into the front rack, with the elbows clearly in front of the bar and proceed to the shoulder to overhead –  each rep will finish locked out overhead with the arms, shoulders, hips and knees fully extended, bar over the centre of the body, feet in line. It may be a strict press, push press or push jerk.

WOD 4 - Timecap 12 Mins

WOD 4A

Rocket & Kennedy

For time: 

21-15-9

Ski Calories

American Kettlebell Swings 24/16 

Rastrick

For time: 

15-12-9

Ski Calories

American Kettlebell Swings 20/12 

Wood

For time: 

12-9-6

Ski Calories

American Kettlebell Swings 20/12

Score for WOD 4A = Time

Into WOD 4B

15-12-9

Bike Calories

Kettlebell Single Alternating Snatches

Into WOD 4C

12-9-6

Ski Calories

Bar Muscle ups (C2B/PU/HLR)

Score for WOD 4B + 4C = Time to compete both or reps completed

Scaling //

Rocket - KB 24/16 - BMU Reps 12-9-6 / BMU Reps 9-6-3

Kennedy - KB 24/16 - Chest to Bar Pullup Reps 12-9-6 /Chest to Bar Pullup Reps 9-6-3

Rastrick - KB 20/12 - Pullups/Pullups

Wood - KB 20/12 - Hanging Leg Raise/Hanging Leg Raise

Flow //

For WOD 4A Athletes will start standing on the ski erg platform facing the crowd, hands off the handles.

On Go, they will begin the first set of ski calories and once the required number of calories are showing on the monitor, they can release the handles and move forward to the mat to begin the American Kettlebell Swings. 

This flow will continue for all 3 rounds and the score for WOD 4A will be the time the last set of American Kettlebell Swings are completed.

After completion of WOD 4A, athletes will move immediately into WOD 4B, moving between 3 rounds of descending reps of Bikerg Calories and Kettlebell Single Alternating Snatches. 

Once the final set of Kettlebell Single Alternating Snatches are complete the athlete progresses directly into WOD 4C to begin the Ski Calories and Gymnastics. 

Score for WOD 4B &4C is either the time to complete both WODs once the athlete is back on the finish mat or the total reps completed within the 12 minutes.

Movement Standards // 

Ski Erg

Monitors should be set to show calories. Athletes are responsible for setting their own damper setting. Athlete may touch the handles but cannot pull until GO.

Bike Erg

Monitors should be set to show calories. Athletes are responsible for setting their own damper setting and adjusting the bike seat and bars.  Athletes may be seated but cannot move the pedals until GO.

American Kettlebell Swings

Deadlift the kettlebell with two hands on the handle and begin the kettlebell swing by hinging at the hips to drive the kettlebell explosively between the legs 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 must be parked in the upright position and remain on the platform at all times.

Kettlebell Single Alternating Snatches

The kettlebell must come to full lockout overhead with the hips, knees and arm fully extended, and the kettlebell directly over the middle of the body. The kettlebell must “turn over” to rest on the back of the forearm. The Kettlebell must be alternated with each rep and can be switched on the ground or overhead. At the bottom of every rep, the flat base of the KB must fully contact the floor for the rep to count. The kettlebell may not be dropped from OH and must be controlled to the ground and set in an upright position before the athlete lets go of it. If an athlete drops the kettlebell before it has settled on the ground with the handle up, the last repetition will not count.

Bar Muscle Ups

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.

Chest to Bar Pullups

This is a standard C2B pull-up. It may be strict, kipping or butterfly. 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.

Pullups

This is a standard pull-up. It may be strict, kipping or butterfly. The arms must be fully extended at the bottom. At the top, the chin must be above the horizontal plane of the bar.

Hanging Leg Raises

The athlete must go from a full hang to the legs being lifted in front of the body, 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. Legs do not have to remain straight, and may bend & flick to achieve the correct movement.

WOD 4 - Timecap 12 Mins

WOD 4A

Rocket & Kennedy

For time: 

21-15-9

Ski Calories

American Kettlebell Swings 24/16 

Rastrick

For time: 

15-12-9

Ski Calories

American Kettlebell Swings 20/12 

Wood

For time: 

12-9-6

Ski Calories

American Kettlebell Swings 20/12

Score for WOD 4A = Time

Into WOD 4B

15-12-9

Bike Calories

Kettlebell Single Alternating Snatches

Into WOD 4C

12-9-6

Ski Calories

Bar Muscle ups (C2B/PU/HLR)

Score for WOD 4B + 4C = Time to compete both or reps completed

Scaling //

Rocket - KB 24/16 - BMU Reps 12-9-6 / BMU Reps 9-6-3

Kennedy - KB 24/16 - Chest to Bar Pullup Reps 12-9-6 /Chest to Bar Pullup Reps 9-6-3

Rastrick - KB 20/12 - Pullups/Pullups

Wood - KB 20/12 - Hanging Leg Raise/Hanging Leg Raise

Flow //

For WOD 4A Athletes will start standing on the ski erg platform facing the crowd, hands off the handles.

On Go, they will begin the first set of ski calories and once the required number of calories are showing on the monitor, they can release the handles and move forward to the mat to begin the American Kettlebell Swings. 

This flow will continue for all 3 rounds and the score for WOD 4A will be the time the last set of American Kettlebell Swings are completed.

After completion of WOD 4A, athletes will move immediately into WOD 4B, moving between 3 rounds of descending reps of Bikerg Calories and Kettlebell Single Alternating Snatches. 

Once the final set of Kettlebell Single Alternating Snatches are complete the athlete progresses directly into WOD 4C to begin the Ski Calories and Gymnastics. 

Score for WOD 4B &4C is either the time to complete both WODs once the athlete is back on the finish mat or the total reps completed within the 12 minutes.

Movement Standards // 

Ski Erg

Monitors should be set to show calories. Athletes are responsible for setting their own damper setting. Athlete may touch the handles but cannot pull until GO.

Bike Erg

Monitors should be set to show calories. Athletes are responsible for setting their own damper setting and adjusting the bike seat and bars.  Athletes may be seated but cannot move the pedals until GO.

American Kettlebell Swings

Deadlift the kettlebell with two hands on the handle and begin the kettlebell swing by hinging at the hips to drive the kettlebell explosively between the legs 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 must be parked in the upright position and remain on the platform at all times.

Kettlebell Single Alternating Snatches

The kettlebell must come to full lockout overhead with the hips, knees and arm fully extended, and the kettlebell directly over the middle of the body. The kettlebell must “turn over” to rest on the back of the forearm. The Kettlebell must be alternated with each rep and can be switched on the ground or overhead. At the bottom of every rep, the flat base of the KB must fully contact the floor for the rep to count. The kettlebell may not be dropped from OH and must be controlled to the ground and set in an upright position before the athlete lets go of it. If an athlete drops the kettlebell before it has settled on the ground with the handle up, the last repetition will not count.

Bar Muscle Ups

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.

Chest to Bar Pullups

This is a standard C2B pull-up. It may be strict, kipping or butterfly. 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.

Pullups

This is a standard pull-up. It may be strict, kipping or butterfly. The arms must be fully extended at the bottom. At the top, the chin must be above the horizontal plane of the bar.

Hanging Leg Raises

The athlete must go from a full hang to the legs being lifted in front of the body, 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. Legs do not have to remain straight, and may bend & flick to achieve the correct movement.

WOD 4 - Timecap 12 Mins

WOD 4A

Rocket & Kennedy

For time: 

21-15-9

Ski Calories

American Kettlebell Swings 24/16 

Rastrick

For time: 

15-12-9

Ski Calories

American Kettlebell Swings 20/12 

Wood

For time: 

12-9-6

Ski Calories

American Kettlebell Swings 20/12

Score for WOD 4A = Time

Into WOD 4B

15-12-9

Bike Calories

Kettlebell Single Alternating Snatches

Into WOD 4C

12-9-6

Ski Calories

Bar Muscle ups (C2B/PU/HLR)

Score for WOD 4B + 4C = Time to compete both or reps completed

Scaling //

Rocket - KB 24/16 - BMU Reps 12-9-6 / BMU Reps 9-6-3

Kennedy - KB 24/16 - Chest to Bar Pullup Reps 12-9-6 /Chest to Bar Pullup Reps 9-6-3

Rastrick - KB 20/12 - Pullups/Pullups

Wood - KB 20/12 - Hanging Leg Raise/Hanging Leg Raise

Flow //

For WOD 4A Athletes will start standing on the ski erg platform facing the crowd, hands off the handles.

On Go, they will begin the first set of ski calories and once the required number of calories are showing on the monitor, they can release the handles and move forward to the mat to begin the American Kettlebell Swings. 

This flow will continue for all 3 rounds and the score for WOD 4A will be the time the last set of American Kettlebell Swings are completed.

After completion of WOD 4A, athletes will move immediately into WOD 4B, moving between 3 rounds of descending reps of Bikerg Calories and Kettlebell Single Alternating Snatches. 

Once the final set of Kettlebell Single Alternating Snatches are complete the athlete progresses directly into WOD 4C to begin the Ski Calories and Gymnastics. 

Score for WOD 4B &4C is either the time to complete both WODs once the athlete is back on the finish mat or the total reps completed within the 12 minutes.

Movement Standards // 

Ski Erg

Monitors should be set to show calories. Athletes are responsible for setting their own damper setting. Athlete may touch the handles but cannot pull until GO.

Bike Erg

Monitors should be set to show calories. Athletes are responsible for setting their own damper setting and adjusting the bike seat and bars.  Athletes may be seated but cannot move the pedals until GO.

American Kettlebell Swings

Deadlift the kettlebell with two hands on the handle and begin the kettlebell swing by hinging at the hips to drive the kettlebell explosively between the legs 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 must be parked in the upright position and remain on the platform at all times.

Kettlebell Single Alternating Snatches

The kettlebell must come to full lockout overhead with the hips, knees and arm fully extended, and the kettlebell directly over the middle of the body. The kettlebell must “turn over” to rest on the back of the forearm. The Kettlebell must be alternated with each rep and can be switched on the ground or overhead. At the bottom of every rep, the flat base of the KB must fully contact the floor for the rep to count. The kettlebell may not be dropped from OH and must be controlled to the ground and set in an upright position before the athlete lets go of it. If an athlete drops the kettlebell before it has settled on the ground with the handle up, the last repetition will not count.

Bar Muscle Ups

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.

Chest to Bar Pullups

This is a standard C2B pull-up. It may be strict, kipping or butterfly. 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.

Pullups

This is a standard pull-up. It may be strict, kipping or butterfly. The arms must be fully extended at the bottom. At the top, the chin must be above the horizontal plane of the bar.

Hanging Leg Raises

The athlete must go from a full hang to the legs being lifted in front of the body, 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. Legs do not have to remain straight, and may bend & flick to achieve the correct movement.

WOD 5 - Timecap 11 Minutes 

WOD 5A

For time: 

3x 10m Sandbag Carry 50kg/30kg     

50 Wall Balls 9kg/7kg

3x 10m Sandbag Carry

100 Double Unders

3x 10m Sandbag Carry

25 Wall Balls

3x 10m Sandbag Carry

50 Double Unders

Score for WOD 5A = Time/Reps completed

WOD 5B

AMRAP Remaining Time:

Alternating Sandbag Clean to Shoulder

Score for WOD 5B = Reps

Scaling //

Rocket - Sandbag carry 50kg/30kg, DU/DU, Sandbag alternating Clean to Shoulder

Kennedy - Sandbag carry 50kg/30kg, Wallballs 40 reps /20 reps, DU/DU, Sandbag alternating Clean to Shoulder

Rastrick - Sandbag carry 50kg/30kg, Wallballs 30 reps / 15 reps, DU/DU DUs can be scaled to SUs 3:1with a ranking penalty, Sandbag Toss over Shoulder

Wood - Sandbag carry 50kg/30kg, Wallballs 30 reps / 15 reps, DU/DU DUs can be scaled to SUs 3:1 at no penalty, Sandbag Toss over Shoulder

Flow //

Athletes will start standing on their start mat next to the sandbag at the barrier end of their lane. 

On GO they will pick up the Sandbag and carry it in a Bearhug position 3 length from mat to mat before dropping the Sandbag onto the mat next to the wall balls. 

After completing the wall balls, athletes will again pick up the Sandbag for a further 3 carries, dropping it back on the start mat near the barriers. Athletes will then move to do the Double Unders in the area between the two mats.  

This flow will continue until the last set of Double Unders and the time will stop once the athlete is back on the start mat at the barrier, or the score will be reps completed within the 11 minute window. 

If an athlete finishes WOD 5A within the 11 minute window, they will immediately begin WOD 5B and perform AMRAP Sandbag Cleans or Sandbag Toss over Shoulder in any remaining time until the 11 minute time cap.

Movement Standards // 

Sandbag Carry

The sandbag will be picked up from the floor with both feet behind the line. The sandbag is carried down the lane in the bearhug position, across to the rig where both feet must pass over the line 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 placed back over the start line at the end of the reps

Wall Balls

The athlete may squat clean the ball and does not need to stand to full extension for the first rep.  Athletes must reach the required depth with hip crease below the knee/ break parallel at the bottom, and the ball must contact the centre of the target for the rep to count.

Double Unders

This is the standard double-under in which the rope passes under the feet twice for each two footed 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. Athletes will be allocated 3 Single Unders for every 1 Double Under if choosing to perform Single Unders instead of Double Unders.

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. Only successful jumps are counted, not just attempts. 

Alternating Sandbag Clean to Shoulder

Sandbag must be cleaned from the ground to the shoulder. At the shoulder the opposite hand MUST BE RELEASED OUT TO THE SIDE, with the sandbag positioned on top of the shoulder and under control, for the rep to count. Touch and go is permitted, as is single reps. If the sandbag is thrown over the shoulder, the rep will not count.

Alternating Toss over Shoulder

The Sandbag must start and finish on the ground, and pass over the top of the shoulder for the rep to count. It may either touch the body or be thrown right over, but cannot pass around the side of the body. Athletes must extend the hips on each movement.

WOD 5 - Timecap 11 Minutes 

WOD 5A

For time: 

3x 10m Sandbag Carry 50kg/30kg     

50 Wall Balls 9kg/7kg

3x 10m Sandbag Carry

100 Double Unders

3x 10m Sandbag Carry

25 Wall Balls

3x 10m Sandbag Carry

50 Double Unders

Score for WOD 5A = Time/Reps completed

WOD 5B

AMRAP Remaining Time:

Alternating Sandbag Clean to Shoulder

Score for WOD 5B = Reps

Scaling //

Rocket - Sandbag carry 50kg/30kg, DU/DU, Sandbag alternating Clean to Shoulder

Kennedy - Sandbag carry 50kg/30kg, Wallballs 40 reps /20 reps, DU/DU, Sandbag alternating Clean to Shoulder

Rastrick - Sandbag carry 50kg/30kg, Wallballs 30 reps / 15 reps, DU/DU DUs can be scaled to SUs 3:1with a ranking penalty, Sandbag Toss over Shoulder

Wood - Sandbag carry 50kg/30kg, Wallballs 30 reps / 15 reps, DU/DU DUs can be scaled to SUs 3:1 at no penalty, Sandbag Toss over Shoulder

Flow //

Athletes will start standing on their start mat next to the sandbag at the barrier end of their lane. 

On GO they will pick up the Sandbag and carry it in a Bearhug position 3 length from mat to mat before dropping the Sandbag onto the mat next to the wall balls. 

After completing the wall balls, athletes will again pick up the Sandbag for a further 3 carries, dropping it back on the start mat near the barriers. Athletes will then move to do the Double Unders in the area between the two mats.  

This flow will continue until the last set of Double Unders and the time will stop once the athlete is back on the start mat at the barrier, or the score will be reps completed within the 11 minute window. 

If an athlete finishes WOD 5A within the 11 minute window, they will immediately begin WOD 5B and perform AMRAP Sandbag Cleans or Sandbag Toss over Shoulder in any remaining time until the 11 minute time cap.

Movement Standards // 

Sandbag Carry

The sandbag will be picked up from the floor with both feet behind the line. The sandbag is carried down the lane in the bearhug position, across to the rig where both feet must pass over the line 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 placed back over the start line at the end of the reps

Wall Balls

The athlete may squat clean the ball and does not need to stand to full extension for the first rep.  Athletes must reach the required depth with hip crease below the knee/ break parallel at the bottom, and the ball must contact the centre of the target for the rep to count.

Double Unders

This is the standard double-under in which the rope passes under the feet twice for each two footed 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. Athletes will be allocated 3 Single Unders for every 1 Double Under if choosing to perform Single Unders instead of Double Unders.

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. Only successful jumps are counted, not just attempts. 

Alternating Sandbag Clean to Shoulder

Sandbag must be cleaned from the ground to the shoulder. At the shoulder the opposite hand MUST BE RELEASED OUT TO THE SIDE, with the sandbag positioned on top of the shoulder and under control, for the rep to count. Touch and go is permitted, as is single reps. If the sandbag is thrown over the shoulder, the rep will not count.

Alternating Toss over Shoulder

The Sandbag must start and finish on the ground, and pass over the top of the shoulder for the rep to count. It may either touch the body or be thrown right over, but cannot pass around the side of the body. Athletes must extend the hips on each movement.

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.