THE RAINHILL TRIALS MARCH 2025

In a 5 minute window, establish a maximum weight for:

3RM Thruster 

Athletes will start on the platform behind the barbell. On 3,2,1 Go the athletes will step onto the mat platform and begin to load their barbells. They have 5 minutes to achieve their max weight on the 3 rep max thruster. Once the athlete begins their lift, the barbell cannot be dropped to the ground and re-set. The three thrusters must be completed as one continuous movement. The athlete cannot remove their hands from the barbell but may rest in-between reps in the front rack position. The barbell must not be dropped from the overhead position and must be controlled to the group at the end of the third thruster. All lifts must be completed within the 5 minute window.

MOVEMENT STANDARDS:

THRUSTERS 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. A clean of the first repetition from the ground is permitted providing the hip crease passes below the plane of the knee. Re-bend of the knees once the thruster movement has begun (e.g. jerking the bar) is not permitted. Bars must be under control at all times. 

For time: 400m run

Athletes head straight into WOD 5 after WOD 4

The athletes will start with one hand on the wooden box on the end of their lane. On 3,2,1 Go the athletes will run around the arena in a clockwise direction, turning left onto the athletic running track and complete 2 laps of the track. They will then re-enter the arena and make their way back to their lane, where the judge will be waiting. When they touch the wooden box with their hand, the judge will take their WOD 4 time. The athlete will then make their way to the rig and begin their wall balls for WOD 5

KENEDY:

In 10 Mins

21 KB Swing

400m Row

2 single KB OH lunge 1 x16kg // 1 x 20kg

15 Pull ups

300 m Row

6 single KB OH lunge 1 x16kg // 1 x 20kg

9 C2B

200m

1 length sandbag carry 50kg / 70kg

Stand on box to finish

***********************************************

ROCKET

In 10 Mins

21 Pull ups

400m Row

2 dualKB OH lunge 2 x16kg // 2 x 20kg

15 C2B

300 m Row

6 open style lunges 2 x16kg // 2 x 20kg

9 BMU

200m

1 length handstand walk

Stand on box to finish

For time -  4 rounds of:

21 Deadlift

15 Hang clean

9 STOH 

Rocket 70/50kg : Kennedy 60/42.5kg : Rastrick 50/35kg : Wood 40/27.5kg

In the remaining time available…

Max distance row (metres)

SCORING:

WOD 3 : Reps - add together barbell reps and metres. 1 metre = 1 rep

Athletes will start on the platform behind the barbell. On 3,2,1 Go the athletes will step onto the mat platform and begin their barbell movements. Athletes can break and rest at any time. Athletes can go straight into the hang cleans immediately following the 21st deadlift. Upon completion of the final STOH, in the remaining time athletes will get onto the rower and achieve the maximum distance possible within the 10 minute timecap. Metres ticked over after the timecap will be permitted and added to the score. 

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 clearly pause in the hang position before attempting the rep and finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Muscle clean, power clean and squat clean are all permitted.

STOH 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.

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. 

In the time remaining after WOD 4, complete for time:

Rocket

50 wall balls 9/7kg

30 chest to bar pullups 

20 burpee box jump overs 30/24”

10 sandbag clean to shoulder 70/50kg

Kennedy

40 wall balls 9/7kg

30 CTB (male) pull-ups (female)

20 burpee box jump overs 24/20”

10 sandbag clean to shoulder 50/30kg

Rastrick 

40 wall balls 9/7kg

25 (men) 15 (women) Pull-ups (scale 2:1 AKBS at a ranking penalty)

20 Box jump overs  24/20”

10 sandbag over the shoulder 50/30kg

Rastrick athletes can step up at a ranking penalty

Wood 

40 wall balls 9/7kg

15 Pull-ups or 30 KBS (20/12kg) no ranking penalty

20 Box jump overs  24/20” Athletes can step up and down at no ranking penalty

10 sandbag over the shoulder 50/30kg

The athlete will make their way through the movements within the remaining time of the 10 minute time allowance for WOD 4/5. The score for WOD 5 will be the total number of reps completed or the time taken to complete the full workout. WOD 5 time is taken when athletes run across the line after the final SB movement. 

MOVEMENT STANDARDS:

WALL BALLS This is a standard wall ball. The athlete must begin by picking the ball up and stand to full extension before the first squat. Athletes must reach the required depth with hip crease below parallel at the bottom, and the ball must contact the centre of the target for the rep to count.

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.

AMRAP 5 minutes:

Rocket 
45 Double Unders

15 Toes to Bar

12 Alternating KB snatch (24 /16kg)

Kennedy 
30 Double Unders

12 Toes to Bar

10 Alternating KB snatch (24/16kg)

Rastrick
30 Double Unders / 60 Single Unders*

6 Toes to Bar / 12 Hanging Leg Raises (no penalty)

12 Alternating KB snatch (20/12kg)

Wood
60 Single Unders

12 Hanging Leg Raises (12 American KBS at a ranking penalty)

10 Alternating KB snatch (20/12kg)

After the 1 minute rest period, the athletes will be counted down to the start of WOD 2.  On 3,2,1 Go the athletes may pick up their skipping rope and complete the appropriate number of double under reps for their category. Athletes in the Rastrick category may scale to single unders without a ranking penalty. Athletes must bring their own skipping ropes as these WILL NOT be provided by the competition. 

Following the skipping reps, athletes will move to the rig and commence their TTB/ HLR reps. Rocket & Kennedy athletes will receive a ranking penalty if they choose to complete the workout with HLR instead of TTB. The athletes must start these movements facing the spectators. Athletes can jump onto the rig or can use the wooden pegs to climb up. 

After the rig work is completed, athletes will move forward to the platform and the kettlebell Athletes should remain on the platform whilst performing snatches.

MOVEMENT STANDARDS:

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. Athletes should bring their own ropes as these will not be provided.

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 take off, alternating feet is NOT permitted. Athletes should bring their own ropes as these will not be provided. 

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. 

KETTLEBELL SNATCH The KB must begin on the ground with the base of the KB fully in contact with the ground and finishes with the KB held directly overhead in control, with the elbows, knees & hips fully locked. The non-working arm cannot contact the body at any time. The kettlebell is to be lifted by alternating arms. Both muscle snatch or power snatch is permitted.