The FINAL workout will be announced on the day.

Only the top 12 athletes in each category will compete in the FINAL workout

WODS 1 A & B TC 10 MINS “ENGINE”

Rocket/Kennedy/Rastrick/Wood

Part A: AMRAP 4 Minutes

4 Wall Balls

4 Burpees

*add 4 reps to each movement, every round

– Rest 2 Minutes –

Part B: For Time complete the exact rounds and reps of part A, in the exact same order.

(Time Cap: 4 Minutes)

Scoring:

Total Reps x 4 in Part A. Part B is for time. Every second left on the 4 minute clock will be added as a rep to score A, adversely every rep left to do when the Time Cap is reached will be deducted from Score A. Score A is the only total score for this workout.

Example:

Athlete A achieved 4 Rounds + 3 Reps in Part A. This is a total of 59 Reps. After the multiplier this earns the athlete a score of 236 points. In part B the athlete achieved a time of 3 Minutes, which leaves 60 seconds until the time cap. The 60 seconds will be added - as the athlete was under the time cap - to their score of 236 points for a total workout 1 score of 296 points.

Rocket

In 10min, do:

2A) 21-15-9-6

DBL KB Deadlift, 24/16kg

DBL KB Hang Squat Cleans

DBL KB Shoulder to Overhead

– immediately into –

2B) Max Row Metres in remaining time

Kennedy

In 10min, do:

2A) 21-15-9-6

DBL KB Deadlift, 24/16kg

DBL KB Hang Cleans

DBL KB Shoulder to Overhead

– immediately into –

2B) Max Row Metres in remaining time

Rastrick

In 10min, do:

2A) 21-15-9-6 TC 9 min

DBL KB Deadlift, 20/12

DBL KB Hang Cleans

DBL KB Shoulder to Overhead

– immediately into –

2B) Max Row Metres in remaining time

Wood

In 10min, do:

2A) 21-15-9-6

DBL KB Deadlift, 16/8

DBL KB Hang Cleans

DBL KB Shoulder to Overhead

– immediately into –

2B) Max Row Metres in remaining time

Score for 2A is time, or reps completed.

Score for 2B is meters

Rocket

In 10min, do:

2A) 21-15-9-6

DBL KB Deadlift, 24/16kg

DBL KB Hang Squat Cleans

DBL KB Shoulder to Overhead

– immediately into –

2B) Max Row Metres in remaining time

Kennedy

In 10min, do:

2A) 21-15-9-6

DBL KB Deadlift, 24/16kg

DBL KB Hang Cleans

DBL KB Shoulder to Overhead

– immediately into –

2B) Max Row Metres in remaining time

Rastrick

In 10min, do:

2A) 21-15-9-6 TC 9 min

DBL KB Deadlift, 20/12

DBL KB Hang Cleans

DBL KB Shoulder to Overhead

– immediately into –

2B) Max Row Metres in remaining time

Wood

In 10min, do:

2A) 21-15-9-6

DBL KB Deadlift, 16/8

DBL KB Hang Cleans

DBL KB Shoulder to Overhead

– immediately into –

2B) Max Row Metres in remaining time

Score for 2A is time, or reps completed.

Score for 2B is meters

Rocket & Kennedy

Snatch Ladder;

1 Snatch

Every 90sec for 5 Sets

Athlete chooses starting and all subsequent weights. This is a raising bar event. The athlete will either re-attempt a failed lift or goes up in weight. Athletes cannot remain at the same weight if that has already been achieved. Only one attempt in each 90 second window.

Rastrick & Wood

Clean Ladder;

1 Clean

Athlete chooses starting and all subsequent weights. This is a raising bar event. The athlete will either re-attempt a failed lift or goes up in weight. Only one attempt in each 90 second window.

Score is combined total of all SUCCESSFUL lifts

WOD 4 “REVOLUTION”  TC 4 MINS 30 seconds

WOD 4 starts 2 minutes after the completion of WOD 3

Rocket:

50 Double Unders

25 / 20  Chest to Bar Pull ups

50 Double Unders

15 Toes to Bar

50 Double Unders

10 / 8  Chest to Bar Pull ups

Kennedy:

40 Double Unders

20 / 16 Chest to Bar Pull ups - Female athletes can scale to Pull Ups at a ranking penalty

40 Double Unders

15/ 12 Toes to Bar

40 Double Unders

12/ 10 Pull Ups

Rastrick: 

30 Double Unders / 60 SU - athletes can do 30 DU or 60 SU at no penalty. Same for male and female

20 male / 16 female Pull Ups

30 Double Unders / 60 SU

15 male / 12 female Toes to Bar

30 Double Unders / 60 SU

12 male /10 female Pull Ups

Rastrick athletes can do 30 DU or 60 SU at no penalty

Rastrick athletes can scale pull ups to 2 x KB swing at a ranking penalty

Rastrick athletes can scale TTB to 2x HLR at a ranking penalty

WOOD:

20 Double Unders / 40 SU athletes can do 20 DU or 40 SU at no penalty. Same for male and female

12 Pull Ups

20 Double Unders / 40 SU

12 Hanging Leg Raises

20 Double Unders / 40 SU

12 Pull Ups

Wood athletes can do 20 DU or 40 SU at no penalty

Wood athletes can scale pull ups to 2 x KB swing with NO ranking penalty. 16kg male /12kg female