ALL ATHLETES MUST RECORD EACH WORKOUT, WITH ALL MOVEMENTS CLEARLY VISIBLE IN FRAME. WE WILL BE VERIFYING SCORE SUBMISSIONS AND WILL CONTACT YOU IF WE REQUIRE VIDEO PROOF OF YOUR SCORE. FAILURE TO PROVIDE A VIDEO WILL RESULT IN A FORFEIT OF YOUR SCORE FOR THAT WORKOUT.

RX

FOR TIME • 22 MINUTE CAP

50/35 cal row

40 box jumps (24/20”)

30 DB power cleans (2x 22.5/15kg)

20 toes to bar

30 DB power cleans (2x 22.5/15kg)

40 box jumps (24/20”)

50/35 cal row

Scaled

FOR TIME • 22 MINUTE CAP

50/35 cal row

40 box jumps (24/20”) [step ups allowed]

30 DB power cleans (2x 15/10kg)

40 hanging knee raises

30 DB power cleans (2x 15/10kg)

40 box jumps (24/20”) [step ups allowed]

50/35 cal row

Movement standards & SCORING

Rowing

Athlete may start sat on the rower, but handle must be racked until timer starts.

Box jumps

2 foot take off and landing (Rx). Scaled athletes may step up. Both divisions must achieve full knee and hip extension on the top of the box, locking out in the air is a no rep!

DB power cleans

This is a power clean. Both db’s must touch the floor (1 head of the db only) and finish on the athletes shoulders with the elbows pushed forward of the hands when the db's are sat on the shoulder. The athlete must be stood tall with full knee and hip extension.

Toes to bar

Athlete must break the vertical plane of the pull up bar with both feet at the bottom of the rep and make contact with the bar with both feet simultaneously at the top of the rep.

Hanging knee raises

Athlete must break the vertical plane of the pull up bar with both feet at the bottom of the rep and break the horizontal plane of the hip with both knees at the top of the rep.

Scoring

Score is time taken to complete or 22 minutes, plus 1 second for every rep remaining after the time cap.

ALL ATHLETES MUST RECORD EACH WORKOUT, WITH ALL MOVEMENTS CLEARLY VISIBLE IN FRAME. WE WILL BE VERIFYING SCORE SUBMISSIONS AND WILL CONTACT YOU IF WE REQUIRE VIDEO PROOF OF YOUR SCORE. FAILURE TO PROVIDE A VIDEO WILL RESULT IN A FORFEIT OF YOUR SCORE FOR THAT WORKOUT.

RX

AMRAP • 8 MINUTES

50 double unders

10 deadlifts (60/45kg)

50 double unders

15 deadlifts (80/55kg)

50 double unders

20 deadlifts (100/70kg)

50 double unders

25 deadlifts (120/80kg)

50 double unders

30 deadlifts (140/90kg)

50 double unders

35 deadlifts (160/100kg)

Scaled

AMRAP • 8 MINUTES

75 single unders

10 deadlifts (40/30kg)

75 single unders

15 deadlifts (60/45kg)

75 single unders

20 deadlifts (80/55kg)

75 single unders

25 deadlifts (100/70kg)

75 single unders

30 deadlifts (120/80kg)

75 single unders

35 deadlifts (140/90kg)

Movement standards & SCORING

Double unders

The rope must pass under the feet once per jump.

Single unders

The rope must pass under the feet once per jump. Scaled athletes may choose to double under if they wish however the reps would still be 75.

Deadlifts

This is a standard deadlift, with hands placed wider than knees. Sumo variation is not allowed. Athletes must reach full knee and hip extension at the top of the rep and the shoulders must finish behind the barbell. 

• Only 1 barbell to be used
• Athletes load their own bar
• First bar can be loaded
• Athletes may wear a belt, no lifting straps allowed

Scoring

Your score is the total number of reps (including double/single unders) completed in 8 minutes.

ALL ATHLETES MUST RECORD EACH WORKOUT, WITH ALL MOVEMENTS CLEARLY VISIBLE IN FRAME. WE WILL BE VERIFYING SCORE SUBMISSIONS AND WILL CONTACT YOU IF WE REQUIRE VIDEO PROOF OF YOUR SCORE. FAILURE TO PROVIDE A VIDEO WILL RESULT IN A FORFEIT OF YOUR SCORE FOR THAT WORKOUT.

RX

FOR TIME • 15 MINUTE CAP

males • under 35, 35-44

3 rounds

8 chest to bar pull-ups

12 thrusters (45kg)

3 rounds

8 power snatch (55kg)

12 handstand push-ups

3 rounds

8 bar muscle ups

12 power cleans (70kg)

FEMALES • UNDER 35, 35-44

3 rounds

8 pull-ups

12 thrusters (30kg)

3 rounds

8 power snatch (35kg)

12 handstand push-ups

2 rounds

8 chest to bar pull-ups

12 power cleans (45kg)

1 round

8 muscle ups

12 power cleans (45kg)

MALES • 45+

3 rounds

8 bar facing burpees

12 thrusters (45kg)

3 rounds

8 power snatch (55kg)

12 hand release push-ups

3 rounds

8 chest to bar pull-ups

12 power cleans (70kg)

FEMALES • 45+

3 rounds

8 bar facing burpees

12 thrusters (30kg)

3 rounds

8 power snatch (35kg)

12 hand release push-ups

3 rounds

8 pull-ups

12 power cleans (45kg)

SCALED

FOR TIME • 15 MINUTE CAP

3 rounds

8 bar facing burpees

12 thrusters (30/20kg)

3 rounds

8 power snatch (30/20kg)

12 hand release push-ups

3 rounds

36 ab mat sit-ups 

12 power cleans (50/35kg)

MOVEMENT STANDARDS & SCORING

Chest to bar pull-ups

Athletes must make contact with the pull up bar below their collar bone and reach full arm extension at the bottom of the rep.

Pull ups

Athletes chin must break the horizontal plane of the pull up bar and reach full arm extension at the bottom of the rep.

Bar facing burpees

Athletes must be facing the barbell and touch the floor with their chest and thighs simultaneously then perform a 2 footed jump over the barbell. Scaled divisions may step over the bar

Thrusters

Athletes must break parallel with the bar in a front rack position then in one fluid movement stand to full extension of the knee and hip and press the bar to full elbow lockout with the head pushed through the arms. A front squat then a jerk is not permitted.

Power snatch

The bar must be lifted in one movement from the ground to overhead. Full knee, hip and elbow lockout must be shown at the top of the rep. Both plates must touch the floor simultaneously at the bottom of the rep.

HSPU

Athletes heads must touch the floor between their hands and they must reach full elbow and shoulder lockout with their head pushed through their arms and feet against the wall for reps to count. Kipping is permitted as long as the standards are met. If an abmat is used for the head hands must be placed on plates of the same height as the mat.

Hand release push-ups

Athletes must lie on the floor at the bottom of the rep, remove both hands from the floor at the same time before pushing themselves up to elbow lockout with only their hands and feet on the floor.

Abmat sit-ups

Soles of feet are to be placed together with knees out, athlete will lean back over the abmat, touch the floor overhead with both hands then sit up and touch their feet with both hands.

Bar muscle-ups

The rep begins with arms fully extended and finishes with the athlete achieving full elbow lockout over the pull up bar.

Power clean

The bar begins on the floor and finishes on the athletes shoulders with elbows in front of the bar, full knee and hip extension is required.

Equipment

• Only 1 barbell to be used throughout the entire workout
• Athletes load their own bar
• First bar can be loaded
• Scaled females must use a 15kg bar with 2.5 plates for thrusters, snatch and to burpee over
• Scaled females only required to go below knee with barbell for power snatches, not to floor.

Scoring

Score is time taken to complete or 15 minutes, plus 1 second for every rep remaining after the time cap.