The Rainhill Trials - Online Seeding Autumn 2024

6 minute EMOM (Every Minute on the Minute)

Minute 1: Max Double Unders

Minute 2: Max Pull Ups

Minute 3: Max Double Unders

Minute 4: Max Chest to Bar Pull Ups

Minute 5: Max Double Unders

Minute 6: Max Bar Muscle Ups

// Scaling:

If you are unable to perform DU as prescribed, you may perform this workout with SU however if you scale the movement, you will place lower for workout A than anyone who completes with DU.

If you are unable to perform Pull Ups as prescribed, you may perform workout B with American KB Swings 20/16kg however you will place lower for workout B than anyone who completes with Pull Ups

If you are unable to perform Chest to Bar or Bar Muscle Ups, please enter the score “0’ for workout C & D.

You may choose to scale for either part A or B or both, but scaling for one does not mean you must scale for both.

// Score:

Score A is total DU over the 3 efforts (e.g. 50, 45 & 32 = 127) A breakdown is NOT required.

NOTE: if you scaled the movement to SU when entering your score for workout A please mark ‘NO’ when asked if you completed the workout as prescribed.

This workout is worth 6.25% of your total seeding

VIDEO SUBMISSIONS ARE NOT REQUIRED

// Movement standards:

Double Unders: This is a standard DU where the rope must pass twice under the feet on each rotation with a 2 footed jump. If you are unable to perform DU as prescribed, you may perform this workout with SU however if you scale the movement, you will place lower for workout 2A than anyone who completes with DU.

Single Unders: This is a standard SU where the rope must pass once under the feet on each rotation with a 2 footed jump.

Pull-up: 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

Chest to bar 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 chest (below clavicle) must make contact with the bar.

Bar muscle up: In the muscle-up, you must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. The heels must not rise above the plane of the bar during the kip. At the top of the movement, the arms must be fully locked out while the athlete supports themselves above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar.

6 minute EMOM (Every Minute on the Minute)

Minute 1: Max Double Unders

Minute 2: Max Pull Ups

Minute 3: Max Double Unders

Minute 4: Max Chest to Bar Pull Ups

Minute 5: Max Double Unders

Minute 6: Max Bar Muscle Ups

// Scaling:

If you are unable to perform DU as prescribed, you may perform this workout with SU however if you scale the movement, you will place lower for workout A than anyone who completes with DU.

If you are unable to perform Pull Ups as prescribed, you may perform workout B with American KB Swings 20/16kg however you will place lower for workout B than anyone who completes with Pull Ups

If you are unable to perform Chest to Bar or Bar Muscle Ups, please enter the score “0’ for workout C & D.

You may choose to scale for either part A or B or both, but scaling for one does not mean you must scale for both.

// Score:

Score B is total Pull Ups in Minute 2.

NOTE: if you scaled the movement to Pull ups to KB swing when entering your score for workout B please mark ‘NO’ when asked if you completed the workout as prescribed.

This workout is worth 6.25% of your total seeding

VIDEO SUBMISSIONS ARE NOT REQUIRED

// Movement standards:

Double Unders: This is a standard DU where the rope must pass twice under the feet on each rotation with a 2 footed jump. If you are unable to perform DU as prescribed, you may perform this workout with SU however if you scale the movement, you will place lower for workout 2A than anyone who completes with DU.

Single Unders: This is a standard SU where the rope must pass once under the feet on each rotation with a 2 footed jump.

Pull-up: 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

Chest to bar 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 chest (below clavicle) must make contact with the bar.

Bar muscle up: In the muscle-up, you must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. The heels must not rise above the plane of the bar during the kip. At the top of the movement, the arms must be fully locked out while the athlete supports themselves above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar.

6 minute EMOM (Every Minute on the Minute)

Minute 1: Max Double Unders

Minute 2: Max Pull Ups

Minute 3: Max Double Unders

Minute 4: Max Chest to Bar Pull Ups

Minute 5: Max Double Unders

Minute 6: Max Bar Muscle Ups

// Scaling:

If you are unable to perform DU as prescribed, you may perform this workout with SU however if you scale the movement, you will place lower for workout A than anyone who completes with DU.

If you are unable to perform Pull Ups as prescribed, you may perform workout B with American KB Swings 20/16kg however you will place lower for workout B than anyone who completes with Pull Ups

If you are unable to perform Chest to Bar or Bar Muscle Ups, please enter the score “0’ for workout C & D.

You may choose to scale for either part A or B or both, but scaling for one does not mean you must scale for both.

// Score:

Score C is total Chest To Bar Pull Ups in Minute 4.

NOTE: if you are unable to perform CTB Pull ups you should enter a score of 0 for workout C

This workout is worth 6.25% of your total seeding

VIDEO SUBMISSIONS ARE NOT REQUIRED

// Movement standards:

Double Unders: This is a standard DU where the rope must pass twice under the feet on each rotation with a 2 footed jump. If you are unable to perform DU as prescribed, you may perform this workout with SU however if you scale the movement, you will place lower for workout 2A than anyone who completes with DU.

Single Unders: This is a standard SU where the rope must pass once under the feet on each rotation with a 2 footed jump.

Pull-up: 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

Chest to bar 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 chest (below clavicle) must make contact with the bar.

Bar muscle up: In the muscle-up, you must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. The heels must not rise above the plane of the bar during the kip. At the top of the movement, the arms must be fully locked out while the athlete supports themselves above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar.

6 minute EMOM (Every Minute on the Minute)

Minute 1: Max Double Unders

Minute 2: Max Pull Ups

Minute 3: Max Double Unders

Minute 4: Max Chest to Bar Pull Ups

Minute 5: Max Double Unders

Minute 6: Max Bar Muscle Ups

// Scaling:

If you are unable to perform DU as prescribed, you may perform this workout with SU however if you scale the movement, you will place lower for workout A than anyone who completes with DU.

If you are unable to perform Pull Ups as prescribed, you may perform workout B with American KB Swings 20/16kg however you will place lower for workout B than anyone who completes with Pull Ups

If you are unable to perform Chest to Bar or Bar Muscle Ups, please enter the score “0’ for workout C & D.

You may choose to scale for either part A or B or both, but scaling for one does not mean you must scale for both.

// Score:

Score D is total Bar Muscle Ups in Minute 6.

NOTE: if you are unable to perform Bar Muscle ups you should enter a score of 0 for workout D

This workout is worth 6.25% of your total seeding

VIDEO SUBMISSIONS ARE NOT REQUIRED

// Movement standards:

Double Unders: This is a standard DU where the rope must pass twice under the feet on each rotation with a 2 footed jump. If you are unable to perform DU as prescribed, you may perform this workout with SU however if you scale the movement, you will place lower for workout 2A than anyone who completes with DU.

Single Unders: This is a standard SU where the rope must pass once under the feet on each rotation with a 2 footed jump.

Pull-up: 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

Chest to bar 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 chest (below clavicle) must make contact with the bar.

Bar muscle up: In the muscle-up, you must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. The heels must not rise above the plane of the bar during the kip. At the top of the movement, the arms must be fully locked out while the athlete supports themselves above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar.

3 Rounds for time:

30 Calorie row

20 Wall Balls (Male: 9kg or 20lb to 10ft, Female: 6kg or 14lb to 9ft)

10 Burpee over Rower

Athlete will start on the Rower. Once the 30 cals are completed, continue to complete 20 wall balls and 10 Burpee over rower. The rower must be zeroed by the athlete, at the start of each round.

// Score

Your score is total time to complete 3 rounds (MM:SS).

This workout is worth 25% of the total seeding score

VIDEO SUBMISSIONS ARE NOT REQUIRED

// Movement standards

Row: any damper setting may be used 

Wall Ball: In the wall ball, the medicine ball must be taken from 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 wall, it is a no rep.

Burpee over Rower: At the bottom position the Athlete’s chest and hips must touch the ground. The jump over the rower must be a two footed take-off, one footed jumping or stepping over is not permitted. Full extension over the rower is NOT required. There is no restriction on orientation to the rower. Athletes may step out into the bottom of the movement, and step back in, if desired.

6 minute EMOM (Every Minute on the Minute)

Minute 1: Max TTB

Minute 2: Max Box Jump Over (24" / 20")

Minute 3: Max TTB

Minute 4: Max Box Jump Over (24" / 20")

Minute 5: Max TTB

Minute 6: Max Box Jump Over (24" / 20")

If you are unable to perform TTB as prescribed, you may perform this workout with Hanging Leg Raises however if you scale the movement, you will place lower for workout 1a than anyone who completes with TTB.

If you are unable to perform Box Jump Overs as prescribed e.g. Jumping onto the box, you may step over the box however you will place lower for workout 1B than anyone who completes with Box Jump Overs as prescribed.

// Score:

Score 1A is your total TTB across the 3 efforts - a break down is not required.

Note: If you peform the workout with Hanging Leg Raises when entering your score mark "NO" when asked if you completed the workout to the prescribed standards

Score 1A is worth 12.5% of your overall seeding score

VIDEO SUBMISSIONS ARE NOT REQUIRED

// Movement standards:

Toes to bar: The movement begins with the athlete in a full hang and finishes with both feet 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.

Hanging Leg Raise: For a hanging leg raise the athlete must go from a full hang to the legs being lifted so that the heals are above the plane of the hips. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar.

Box Jump Overs: BJO may be lateral or box facing. Both feet must make contact with the box at the top of the movement, full extension is not required. The athlete MUST JUMP onto the box, and may step or jump off the box to complete the movement for the workout to be RX.

6 minute EMOM (Every Minute on the Minute)

Minute 1: Max TTB

Minute 2: Max Box Jump Over (24" / 20")

Minute 3: Max TTB

Minute 4: Max Box Jump Over (24" / 20")

Minute 5: Max TTB

Minute 6: Max Box Jump Over (24" / 20")

If you are unable to perform TTB as prescribed, you may perform this workout with Hanging Leg Raises however if you scale the movement, you will place lower for workout 1a than anyone who completes with TTB.

If you are unable to perform Box Jump Overs as prescribed e.g. Jumping onto the box, you may step over the box however you will place lower for workout 1B than anyone who completes with Box Jump Overs as prescribed.

// Score:

Score B is your total Box Jump Over across the 3 efforts - a break down is not required.

Note: If you peform the workout by STEPPING ONTO the box when entering your score mark "NO" when asked if you completed the workout to the prescribed standards

Score B is worth 12.5% of your overall seeding score

VIDEO SUBMISSIONS ARE NOT REQUIRED

// Movement standards:

Toes to bar: The movement begins with the athlete in a full hang and finishes with both feet 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.

Hanging Leg Raise: For a hanging leg raise the athlete must go from a full hang to the legs being lifted so that the heals are above the plane of the hips. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar.

Box Jump Overs: BJO may be lateral or box facing. Both feet must make contact with the box at the top of the movement, full extension is not required. The athlete MUST JUMP onto the box, and may step or jump off the box to complete the movement for the workout to be RX.

Find your 3 rep max touch and go deadlift

// Score:

Maximum weight in kg with which you can successfully complete 3 reps. E.g. if you complete 3 deadlift at 120kg then your score will be 120kg.

This workout is worth 6.25% of your total score

VIDEO SUBMISSIONS ARE NOT REQUIRED

// 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. Belts may be used but straps may not.

Find your 3 rep max hang clean

// Score:

Maximum weight in kg with which you can successfully complete 3 reps. E.g. if you complete 3 hang clean at 90kg then your score will be 90kg.

This workout is worth 6.25% of your total score

VIDEO SUBMISSIONS ARE NOT REQUIRED

// Movement standards:

Hang Clean: The barbell must pause at the top of the deadlift before beginning the 3RM attempt. Each of the 3 repetitions finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. A squat clean power clean or a muscle clean may be performed. The hang is anywhere from hip to the top of the knee.

Find your 3 rep max shoulder to overhead

// Score:

Maximum weight in kg with which you can successfully complete 3 reps. E.g. if you complete 3 shoulder to overhead at 60kg then your score will be 60kg.

This workout is worth 6.25% of your total score

VIDEO SUBMISSIONS ARE NOT REQUIRED

// Movement standards:

Shoulder to Overhead: Each rep begins with the barbell on the shoulders with the hips and knees fully extended 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, providing the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. A rack may be used to lift the bar at the start of the 3RM attempt but may not be re-racked during the 3 lifts.

Find your 1 rep max snatch

// Score:

Maximum weight in kg with which you can successfully complete a snatch.

This workout is worth 6.25% of your total score

VIDEO SUBMISSIONS ARE NOT REQUIRED

// Movement standards:

Snatch: The barbell begins on the ground and finishes with the weight fully locked out overhead and over the middle of the body, feet in line, ankles knees & hips fully extended. A squat, power or muscle snatch may be performed.