Ragnarok - Qualifiers

THE WORKOUT

In a 16 minute time cap, athletes will complete 12 rounds of the below movements:

Devils Press 

DB Box Step Overs 24/20”

DB Thrusters 

Round one will start with 12 reps for each movement, as the athlete works through the rounds the required reps will decrease by 1 each round with the final round consisting of 1 rep per movement. 

Rx/Elite & Compete athletes will use 2 x 22.5/15KG dumbbells

Scaled, Middle Ground & Throwdown athletes will use 1 x 22.5/15KG dumbbell

Note: Athletes cannot wear grips of any form, only chalk may be used.

CLICK HERE TO SEE THE FULL MOVEMENT STANDARDS AND INSTRUCTIONS

FLOW & SCORING

The athlete will begin with the dumbbells on the ground and not held. 

The workout is complete when the athlete completes their final DB Thruster, if the athlete does not complete the workout within the time cap then their score will be entered as Time Cap + REPS COMPLETED. 

The Workout:

Rx/Elite

AMRAP:

3 Wall Walks

14 Toes To Bar

10 Hang Snatch 50/40 KG

10 Minute Time Cap

Middle Ground

AMRAP

3 Wall Walks

10 Toes To Bar

10 Hang Snatch 40/30 KG

10 Minute Time Cap

Scaled

AMRAP

3 Wall Walks

14 Hanging Knee Raises

10 Hang Snatch 35/25 KG

10 Minute Time Cap

The Movement Standards

Wall Walks (Scaled): Before the workout athletes are required to mark out a line on the floor that is 2 inches wide. For male athletes the line must be 60 inches from the wall, and for female athletes it must be 55 inches from the wall (the line must run parallel to the wall). 

Each wall walk rep will begin with the athlete in the starting position; with their chest, thighs, feet and hands all touching the floor. At the start of the rep the athlete's hands must be on the side of the line that is farthest from the wall (the hands must be clearly over the line and not touching the tape). The athlete will then place both feet on the wall, the hands cannot begin to walk backwards until both feet are off the floor and on the wall. Once the feet are on the wall the athlete will walk their hands back until they are completely across the tape line (no part of the hands/fingers can be touching the line).

Once the athlete's hands have crossed behind the tape line they may begin their descent down the wall and return to the start position. It is only after the athlete's hands have crossed back over to the side of the line farthest from the the wall that the feet can be brought off the wall and the athletes body can rest on the floor. Once the athlete is back into the start position they can begin their next rep.

Wall Walk (all other athletes): Before the workout athletes are required to mark out two lines on the floor for the wall walks. Male athletes will need to mark out one line 10 inches from the wall, and another line 60 inches from the wall. Female athletes will use the same first line (10inches from the wall) and their second line will be 55 inches from the wall. All lines must run parallel to the wall. 

Each wall walk rep will begin with the athlete in the 'starting position'; with their chest, thighs, feet and hands all touching the floor. The athletes hands must be touching the line furthest from the wall (fingers touching is ok). The athlete will then place both feet on the wall, once the feet are on the wall the athlete will lift their body from the wall and begin to walk the hands back to touch the 10inch line. Once the athlete's hands have touched the tape line they may begin their descent down the wall and begin walking their hands back to reach the 60/55 inch line. Once the hands have reached the line the athlete may lower the body and bring the feet off the wall. The athlete will then return to the start position to complete the rep and begin the next one. 

Toes To Bar: Athletes must start from a dead hang from a pull up bar, with the heels of the feet behind the line of the bar. Each rep consists of an athlete bringing both feet to make contact with the bar simultaneously, between the athletes hands. Any part of the foot may be used to make contact with the bar. Athletes can perform the T2B kipping or strict. 

Hanging Knee Raises: Athletes must start from a dead hang from a pull up bar, with the heels of the feet behind the line of the bar with arms and hips fully extended. Each rep consists of an athlete bringing the knees up towards the chest, the rep is complete once the knees are above the height of the athlete's hips.

Hang Snatch: The barbell begins in the hang position, there must be a clear pause at the hang position when the barbell is lifted from the ground before moving into the first rep. The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the midline of the body. The rep must reach full extension before the barbell can be brought down to begin the next rep.

THE WORKOUT

RX

Part A: 0 - 4 Minutes

Max Bench Press

Part B: 4 - 7 Minutes

EMOM (Minute 4, 5 & 6): 

14 Lateral Burpees Over Bar

In remaining time:

AMRAP Deadlifts

(Using the same bar & weight from the max bench press)

Part C: 7 - 9 Minutes

Max Ring Muscle Ups

Middle Ground

Part A: 0 - 4 Minutes

Max Bench Press

Part B: 4 - 7 Minutes

EMOM (Minute 4, 5 & 6): 

10 Lateral Burpees Over Bar

In remaining time:

AMRAP Deadlifts

(Using the same bar & weight from the max bench press)

Part C: 7 - 9 Minutes

Max Bar Muscle Ups

Scaled

Part A: 0 - 4 Minutes

Max Bench Press

Part B: 4 - 7 Minutes

EMOM (Minute 4, 5 & 6): 

6 Lateral Burpees Over Bar

In remaining time:

AMRAP Deadlifts

(Using the same bar & weight from the max bench press)

Part C: 7 - 9 Minutes

Max Pull Ups

THE WORKOUT

RX

Part A: 0 - 4 Minutes

Max Bench Press

Part B: 4 - 7 Minutes

EMOM (Minute 4, 5 & 6): 

14 Lateral Burpees Over Bar

In remaining time:

AMRAP Deadlifts

(Using the same bar & weight from the max bench press)

Part C: 7 - 9 Minutes

Max Ring Muscle Ups

Middle Ground

Part A: 0 - 4 Minutes

Max Bench Press

Part B: 4 - 7 Minutes

EMOM (Minute 4, 5 & 6): 

10 Lateral Burpees Over Bar

In remaining time:

AMRAP Deadlifts

(Using the same bar & weight from the max bench press)

Part C: 7 - 9 Minutes

Max Bar Muscle Ups

Scaled

Part A: 0 - 4 Minutes

Max Bench Press

Part B: 4 - 7 Minutes

EMOM (Minute 4, 5 & 6): 

6 Lateral Burpees Over Bar

In remaining time:

AMRAP Deadlifts

(Using the same bar & weight from the max bench press)

Part C: 7 - 9 Minutes

Max Pull Ups

THE WORKOUT

RX

Part A: 0 - 4 Minutes

Max Bench Press

Part B: 4 - 7 Minutes

EMOM (Minute 4, 5 & 6): 

14 Lateral Burpees Over Bar

In remaining time:

AMRAP Deadlifts

(Using the same bar & weight from the max bench press)

Part C: 7 - 9 Minutes

Max Ring Muscle Ups

Middle Ground

Part A: 0 - 4 Minutes

Max Bench Press

Part B: 4 - 7 Minutes

EMOM (Minute 4, 5 & 6): 

10 Lateral Burpees Over Bar

In remaining time:

AMRAP Deadlifts

(Using the same bar & weight from the max bench press)

Part C: 7 - 9 Minutes

Max Bar Muscle Ups

Scaled

Part A: 0 - 4 Minutes

Max Bench Press

Part B: 4 - 7 Minutes

EMOM (Minute 4, 5 & 6): 

6 Lateral Burpees Over Bar

In remaining time:

AMRAP Deadlifts

(Using the same bar & weight from the max bench press)

Part C: 7 - 9 Minutes

Max Pull Ups