WELCOME TO WOD 1 !!!

Teams are required to complete WOD 1 in their own gyms and then submit their scores with a YouTube video link to their Strongest Compete account by Sunday 2nd June 11pm

ATHLETE 1 : 1 rep max clean

ATHLETE 2: 1 rep max snatch

Video Submission Deadline: SUNDAY 2ND JUNE 11PM. No exceptions or late submissions will be accepted. 

Failure to submit scores & working video link for BOTH athletes by the deadline will result in a single or zero score for Workout One. We strongly recommend that you test all you tube video links are working prior to the submission deadline. While it is not a requirement to have a Judge present, all videos will be reviewed by a RAINHILL Judge and failure to meet the movement standards or workout rules detailed below, may result in a no rep and subsequently, an adjusted score. In the event that a lift is deemed to be a no rep, the previous heaviest good lift will be valid.

Following completion of the video review process, the leaderboard will be published, ahead of the live event. In the event a no rep has been awarded, and /or an adjusted score for either athlete, a short summary explanation will be provided by one of our Head Judges. There will be no appeals process.

Workout description

Athletes will each have a 5 minute window to perform a max lift. 

Pairs will decide which athlete will perform which lift, and in which order they lift, but both athletes must participate and one athlete cannot perform both lifts on behalf of the team!

Ath 1: 1RM Clean

Ath 2: 1RM Snatch

IF athletes are in the same gym, they may choose to submit ONE video link with both athletes lifting in two 5 separate minute windows. The second athlete does not have to lift immediately on the 5 minute mark, videos may continue to roll, and athlete 2 can begin to lift once they have pre-loaded the bar. IF athletes are not co-located or they wish to perform this workout separately, they may choose to submit and upload 2 separate video links.

Workout Rules

• 
  A clock must be visible at all times through the workout.

• The timer will begin with the athlete behind their bar. 

• Bars may be preloaded before the timer starts. Only one barbell may be used.

• Athletes may perform any number of attempts within the 5 minute window. 

• All lifts must be fully completed within the 5 minute window for the lift to count.

• Non working athletes or a nominated individual may assist with loading of the bar. 

• Clips must be on the bar for all lifts. Athletes do not have to use the full 5 minute window.

• Athletes must film and show the barbell & plates used to show the load from their heaviest lift to the camera once they have completed.

• Lifts may be completed in any order. 
  

Movement Standards

1 RM CLEAN

The barbell must begin on the ground and finish with the bar racked on the shoulders with the elbows in front of the bar, the hips and knees fully extended and the feet in line, before the bar is dropped off the shoulders. 

A muscle, power or full clean is permitted. 

1 RM SNATCH

The barbell must begin on the ground and finish in the overhead position with the arms, hips & knees fully locked out, with the bar held directly over the middle of the body and the feet in line. The bar must move to the overhead position in one smooth motion. A muscle, power, split or full snatch is permitted. No part of the body except the feet may touch the ground during the lift. This is NOT a ground to overhead and a Clean & Jerk is not permitted, nor can the bar be pressed out in a second movement at the top.

Video Submission Guidelines

Videos must be unedited and uncut to accurately display the athlete at all times.

Videos must be uploaded to you tube and a working video link submitted to the Team STRONGEST profile.

A clock must be visible throughout the workout. The athlete and barbell must be fully visible at all times during the 5 minute window. 

The video should be shot from an angle so that the athlete can be seen to meet the movement standards and that full lockout and foot position is visible.

Prior to lifting the athlete must state the weight on the bar to the camera.

After the final lift is complete you must film the plates on the bar to the camera to show the total weight lifted. We recommend you do not use music as this may breach You Tube copyright. Please make sure you have enough memory on your phone!

Good luck - see you all in Bolton!

AMRAP 12 minutes

RASTRICK AMRAP12 

Athlete 1 goes first, runs back to tag Athlete 2, then sync down ups

Ath 1: 4 TTB/8 HLR + 4 Double KB STOH 20/12kg

Ath 2: 4 Pull Ups + 4 Double KB FR Squats 

4 Sync HR Down Ups 

Ath 1: 6 TTB/12 HLR + 6 Double KB STOH 

Ath 2: 6 Pull Ups + 6 Double KB Squats 

4 Sync HR Down Ups 

Ath 1: 8 TTB/16 HLR + 8 Double KB STOH 

Ath 2: 8 Pull Ups + 8 Double KB FR Squats 

4 Sync HR Down Ups 

*continue adding 2 reps each round to each movement

ROCKET AMRAP12

Athlete 1 goes first, runs back to tag Athlete 2, then sync down ups

Ath 1: 6 TTB + 6 Double KB STOH 24/16kg

Ath 2: 6 Chest to Bar (male) /Pull Ups (female) + 6 Double KB FR Squats

8 Sync HR Down Ups 

Ath 1: 8 TTB & 8 Double KB STOH 

Ath 2: 8 Chest to Bar/Pull Ups + 8 Double KB FR Squats

6 Sync HR Down Ups 

Ath 1: 10 TTB & 10 Double KB STOH 

Ath 2: 10 Chest to Bar/Pull Ups + 10 Double KB FR Squats 

6 Sync HR Down Ups 

*continue adding 2 reps each round to each movement

00:00-0400

400m Run For Time 00:00:00 (time is score for WOD 3) Time taken when 1st athlete returns

10 Sync Burpees over Worm

RT: max Worm Squats 70/50kg 

04:00-08:00

400m Run together 

8 Sync Burpees over Worm

RT: max Worm Alt Fwd Lunges 

08:00-12:00

400m Run together 

6 Sync Burpees over Worm

RT: max Worm Clean to Shoulder 

ROCKET 

00:00-04:00

800m Run (both athletes) For Time 00:00:00 (time is score for WOD 3) Time taken when 1st athlete returns 

15 Sync Burpees over Worm

RT: max Worm Squats 70/50kg 

04:00-08:00

400m Run together 

12 Sync Burpees over Worm

RT: max Worm Thrusters

08:00-12:00

400m Run together

9 Sync Burpees over Worm

RT: max Worm Clean & Jerks 

RASTRICK

30 x 10m Sync Shuttles For Time 00:00:00 (time is score for WOD 3)

30 Worm Squats 70/50kg 

20 Sync Burpee over Worm 

20 Worm Alt Fwd Lunges

20 Sync Burpee over Worm

10/10 Worm Clean to Shoulder

30 x 10m Sync Shuttles

ROCKET

40 x 10m Sync Shuttles For Time 00:00:00 (time is score for WOD 3) 

30 Worm Squats 70/50kg 

25 Sync Burpee over Worm

20 Worm Thrusters

25 Sync Burpee over Worm

10 Worm Clean & Jerks 

40 x 10m Sync Shuttles

00:00-0400

400m Run For Time 00:00:00 (time is score for WOD 3) Time taken when 1st athlete returns

10 Sync Burpees over Worm

RT: max Worm Squats 70/50kg 

04:00-08:00

400m Run together 

8 Sync Burpees over Worm

RT: max Worm Alt Fwd Lunges 

08:00-12:00

400m Run together 

6 Sync Burpees over Worm

RT: max Worm Clean to Shoulder 

ROCKET 

00:00-04:00

800m Run (both athletes) For Time 00:00:00 (time is score for WOD 3) Time taken when 1st athlete returns 

15 Sync Burpees over Worm

RT: max Worm Squats 70/50kg 

04:00-08:00

400m Run together 

12 Sync Burpees over Worm

RT: max Worm Thrusters

08:00-12:00

400m Run together

9 Sync Burpees over Worm

RT: max Worm Clean & Jerks 

RASTRICK

30 x 10m Sync Shuttles For Time 00:00:00 (time is score for WOD 3)

30 Worm Squats 70/50kg 

20 Sync Burpee over Worm 

20 Worm Alt Fwd Lunges

20 Sync Burpee over Worm

10/10 Worm Clean to Shoulder

30 x 10m Sync Shuttles

ROCKET

40 x 10m Sync Shuttles For Time 00:00:00 (time is score for WOD 3) 

30 Worm Squats 70/50kg 

25 Sync Burpee over Worm

20 Worm Thrusters

25 Sync Burpee over Worm

10 Worm Clean & Jerks 

40 x 10m Sync Shuttles

RASTRICK 

4 x 3 min windows IGYG

Ath 1: 18/15 cal row & 25 wall balls RT: max burpee over rower

Ath 2: 25 wall balls & 18/15 cal row RT: max DU’s

Ath 1: 18/15 cal row & 25 wall balls RT: max burpee over rower

Ath 2: 25 wall balls & 18/15 cal row RT: max DU’s

ROCKET 

4 x 3 min windows IGYG

Ath 1: 21/18 cal row & 30 wall balls RT: max burpee over rower

Ath 2: 30 wall balls & 21/18 cal row RT: max BMU’s

Ath 1: 21/18 cal row & 30 wall balls RT: max burpee over rower

Ath 2: 30 wall balls & 21/18 cal row RT: max BMU’s

Time Cap 7 minutes

RASTRICK 

For time:

30 Box Overs 24/20”

2 length S/A KB Front Rack Sync Lunges 20/12kg

10 Sandbag over Shoulder 50/30kg

20 Box Overs

2 length S/A KB Front Rack Sync Lunges

10 Sandbag over Shoulder 50/30kg

10 Box Overs

2 length S/A KB Front Rack Sync Lunges

10 Sandbag over Shoulder 50/30kg

ROCKET 

For time:

30 Box Facing Burpee Box Overs 24”

4 length S/A KB OH Sync Lunges 24/16kg

12 Alternating Sandbag Clean to Shoulder @70/50kg

20 Burpee Box Overs

4 length S/A KB OH Sync Lunges 24/16kg

12 Alternating Sandbag Clean to Shoulder @70/50kg

10 Burpee Box Overs

4 length HSW

12 Alternating Sandbag Clean to Shoulder @70/50kg