KM NTC Norrköping 2024

EVENT 2 A & B (both parts are valued as much) 

"......OH"

Part A - For Time

Run - Secret Distance

- directly into - 

Part B - For Time

10 Rounds (Share anyhow) 

12/9 cal Echo Bike 

8 Synchro Db Snatch 

4 Burpee Pull Ups

Time Cap: Secret

Weights Part B:

Db - 22,5kg for Men & 15kg for Woman

Teens Weights (born 2008 or after): 

Db - 15kg for Boys & 10kg for Girls

Workout Flow: 

Part A - (completed by any 2 athletes in the team) 

If the two athletes who will run are not the same as chosen in the line-up, the Judge should be notified BEFORE the event starts.

The event starts with one hand on the Echo Bike.

Run the designated distance as been briefed. 

The time for Part A stops when both athletes touches the Echo Bike.

Directly when the hands touches the Echo Bike - Part B is started - substitutions are allowed here. 

Part B - (completed by the 2 chosen athletes in the line-up)

Part B starts, one of the athletes start biking his/hers designated calories. Substitution is not allowed on the bike. One athlete has to perform all calories each round. Then they move on to complete 8 Synchro Db Snatches. After completing the snatches, one athlete moves on to complete all Burpee Pull Ups. Substitution is not allowed during the Burpee Pull Ups.

Time stops when both athletes touches the Echo Bike after completing all 10 Rounds.

EVENT 2 A & B (both parts are valued as much) 

"......OH"

Part A - For Time

Run - Secret Distance

- directly into - 

Part B - For Time

10 Rounds (Share anyhow) 

12/9 cal Echo Bike 

8 Synchro Db Snatch 

4 Burpee Pull Ups

Time Cap: Secret

Weights Part B:

Db - 22,5kg for Men & 15kg for Woman

Teens Weights (born 2008 or after): 

Db - 15kg for Boys & 10kg for Girls

Workout Flow: 

Part A - (completed by any 2 athletes in the team) 

If the two athletes who will run are not the same as chosen in the line-up, the Judge should be notified BEFORE the event starts.

The event starts with one hand on the Echo Bike.

Run the designated distance as been briefed. 

The time for Part A stops when both athletes touches the Echo Bike.

Directly when the hands touches the Echo Bike - Part B is started - substitutions are allowed here. 

Part B - (completed by the 2 chosen athletes in the line-up)

Once Part B starts, one of the athletes start biking his/hers designated calories. Substitution is not allowed on the bike. One athlete has to perform all calories each round. Then they move on to complete 8 Synchro Db Snatches. After completing the snatches, one athlete moves on to complete all Burpee Pull Ups. Substitution is not allowed during the Burpee Pull Ups.

Time stops when both athletes touches the Echo Bike after completing all 10 Rounds.

EVENT 4 - "Anders Xavier Linn Alice Raymond"

Amrap 10 

150 Double Unders

50 Toes to Bar 

25 Wall Walks 

Workout Flow: 

Clock starts at 3,2,1...GO. 

One of the chosen athletes proceeds on to the floor and starts to complete the Double Unders. 

Once the Double Unders are completed, they move on to Toes to Bar. 

Once the Toes to Bars are completed, they move on to the Wall Walks. 

The team then start the round over and completes as many repetitions as possible in 10 minutes.

Substitutions are allowed at any time during the workout, but the resting athlete has to remain in the designated square during all completed repetitions.

All reps completed when the resting person is not in the designated square, are no reps.

FINAL EVENT "FINAL"

For Time :

3 Rounds of *

6 Rope Climb

12 Syncro Chest to Bar Pull Up

- directly into - 

2 Rounds of **

10 Overhead Squat 

20 Lateral Burpee over the Bar 

- directly into- 

1 Round of ***

6 Ring Muscle Ups

12 Thrusters 

* all reps needs to be done with 1 athlete in Handstand Hold to Wall 

** all reps are performed synchronized (all 3 athletes) 

*** only 1 athlete working

Weights: 

Men - Overhead Squat 60kg - Thruster 85kg 

Woman - Overhead Squat 45kg - Thruster 60kg 

Boys (born 2008 and after) - Overhead Squat 40kg - Thruster 55kg 

Girls (born 2008 and after) - Overhead Squat 30kg - Thruster 45kg

Workout Flow: 

The clock starts at 3,2,1.. GO.

Two athletes proceeds onto the floor. Once one of these two is standing in a Handstand Hold, the second athlete can begin their rope climb. Once the Rope Climbs are completed, the third athlete can step onto the floor to join in for the Chest to Bar Pull Ups. 

During Rope Climbs, only 2 athletes remain on the floor. 

During Chest to Bars, all 3 athletes are on the floor. 

moving on the Overhead Squats & Burpees over bar.. 

All athletes complete the reps here syncronized, sync in top. 

moving on to rings & thrusters..

Only 1 athlete is allowed on the floor for the rings & thrusters.

Substitutions during the entire heat is allowed at any time within the team. 

EVENT 3 "Gemensam Städservice"

TEAMS OF 3 - EVERYONE COMPLETES THIS EVENT

Every 2 min x 15 or until Failure

1 Clean & Jerk 

Weights (same weights for all ages) 

Men - 42,5-50-57,5-62,5-70-77,5-85-92,5-100-107,5-112,5-120-127,5-135-142,5

Woman - 30-35-40-45-50-55-60-65-70-75-80-85-90-95-100

Workout Flow

Clock starts at 3,2,1..Go 

All athletes in the team perform 1 rep Clean & Jerk during 90 seconds, then there is a 30 second moving time before next lifts can start. 

The lift has to start before 90 seconds is up, but can be finished after 90s.

This procedure continues until everyone in the team has either failed a lift or one of the team members has completed the whole ladder.

If one person in the team fails to complete the Clean & Jerk, that team mate gets the score of the last made weight and does not continue to lift the following rounds.

Weights- 

The reason for men's weights being "odd" is because we want the lifts to be equivalent to the womens weights. 

Women's weights will be 70% of the men's weights. 

Teens weights are the same as the adults.

EVENT 1 "The New Place Meets the Old Place" 

is a KM REDO from 2019....

"ASS you Wish" 

For Time:

1-2-3-4-5-6-7-8-9-10 Goblet Squat 

2-4-6-8-10-12-14-16-18-20 Wall Balls 

4-8-12-16-20-24-28-32-36-40 Air Squats 

Time Cap: 17 min

Weights:

Kettlebell - 24kg for Men - 16kg for Woman

Wall Ball - 9kg for Men - 6kg for Woman

Teens Weights (born 2008 or after): 

Kettlebell - 16kg for Boys - 12kg for Girls

Wall Ball - 6kg for Boys - 4kg for Girls

Workout Flow: 

The workout is performed in a "You Go, I Go"-style.

Meaning Athlete 1 starts the event by performing 1 Goblet Squat, then Athlete 2 performs 1 Goblet Squat, followed by A1 doing 2 Wall Balls, A2 does 2 Wallballs, A1 keeps going with 4 Air Squats and then A2 the same.

This procedure will continue until all 770 reps are completed or the timecap of 17 minutes is reached.