WOD 1

3 min window to establish a 3 rep max front squat 

1 min rest 

3 min window to establish a 3 rep max shoulder to overhead 

Racks may be used. You may load your first front squat attempt prior to the start of the workout, and your first shoulder to overhead attempt during your rest period. You should ensure that you show the weights loaded on the bar either immediately before, or immediately after, your successful lift. This can occur outside the time window.

Score is total of both lifts in kg.

// Movement standards:

Front squat:

Racks may be used. With the barbell in a front rack position (elbows in front of the plane of the bar) the athlete must perform a full squat so that the hip crease passes below the plane of the knee at the bottom of the movement. At the top of the movement the hips and knees must be fully open.

Shoulder to overhead:

Rack may be used. 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.

WOD 2

Starts 2 mins after WOD 1 finishes

In a 3 min window

30 x Thrusters

Maximum reps of bar over burpees in the remaining time

Score is the total THRUSTERS AND BAR OVER BURPEES completed within the 3 minute window

ROCKET

50kg male / 35kg female

KENNEDY

40kg male / 25kg female

WOOD

35kg male / 20kg female

// Movement standards:

Thruster: 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.

Burpee over bar: At the bottom position the Athlete’s chest and hips must touch the ground. The jump over the bar must be a two footed take-off, one footed jumping or stepping over is not permitted. Full extension over the bar is NOT required. There is no restriction on orientation to the bar. Athletes may step out into the bottom of the movement, and step back in, if desired. For all categories the bar over burpee height should be set using STANDARD BUMPER plates, if this requires a separate bar to be setup to the bar used for thrusters this should be done.

WOD 3

Rocket:

AMRAP 8 minutes:

5 x Handstand Press-ups

10 x Chest to Bar Pull-ups (male) / 10 x Standard Pull-ups (female)

15 x Single arm DB snatch (22.5kg / 15kg)

For the snatch, you may start with either arm, there is no requirement to change arms but you may at any point.

If you are unable to perform HSPU you may scale to 10 x Hand Release Press Ups per round. However this scale WILL be penalised and any athlete choosing to scale will place lower than an athlete completing at least one HSPU. If you choose this option you should NOT check the "Certify" box that you completed the workout to the written standards.

Kennedy:

AMRAP 8 minutes:

5 x Handstand Press-ups (optional no penalty scale to 10 x Hand Release Press-ups)

10 x Standard Pull-ups (male) / 5 x Standard Pull-ups (female) 

15 x Single arm DB snatch (22.5kg / 15kg)

For the snatch, you may start with either arm, there is no requirement to change arms but you may at any point.

If choosing to scale you must complete the full set of repetitions for that movement, you cannot mix scales within the same set. E.g. if you begin your first set of HSPU but cannot complete 5, you must then complete 10 x hand release press-ups regardless of the number of HSPU you achieved in that round. You may change scales between sets.

Note: When scoring your AMRAP if you have scaled to HRPU you receive 1 repetition credit for each 2 x HRPU completed.

There is no further penalty in this category for scaling other than the additional repetitions. Regardless of whether you completed HRPU or HSPU you SHOULD tick the "Certify" box on score submission.

Wood:

AMRAP 8 minutes:

10 x Hand Release Press-ups

5 x Standard Pull-ups (male) / 10 x American (Overhead) KB swing 12kg (female) 

15 x Single arm DB snatch (15kg / 10kg)

For the snatch, you may start with either arm, there is no requirement to change arms but you may at any point.

// Movement standards:

Handstand Press-up: Handstand push-up: The setup for the HSPU is with an abmat between two 15kg bumper plates. The bumper plates must be in contact with the abmat. During the movement, the hands must remain totally on the bumper plates. Every repetition of the HSPU begins and ends at the top of a handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. At the bottom of the movement the head must make contact with the abmat. The feet do not need to remain in contact with the wall for the entire movement but must be in contact with the wall at completion of the rep. Kipping is allowed. For female athletes in the Kennedy division an additional abmat should be placed on top of the first to reduce the range of movement required.

Hand release push-up: A straight body position must be maintained throughout the press-up. No snaking, sagging or pushing up from the knees is allowed. The elbows must be locked out at the top of the movement with the feet no wider than shoulder width. At the bottom of the movement, the chest (nipple line or above) must touch the floor, and the hands must be lifted completely off the ground.

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.

Standard 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.

American (Overhead) Kettlebell swing: At the top of the swing, the hips and knees must be fully extended and the arms straight, with the ear clearly visible in front of the arms. At the bottom the bell must pass behind the heels. There is no requirement for flexing the knees.

Single arm DB snatch: The DB snatch starts with the dumbbell on the ground and finishes with the knees, hips, shoulders and elbow locked out in a straight line with the DB over the centre of the shoulder. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. You may start with either arm, there is no requirement to change arms.

16 minutes max distance row

Every minute, on the minute, perform 10 x Box Jump Over (24" male / 20" female)

Your workout starts on the rower, with the first Box Jump Overs performed after 60 seconds

Penalty for any missing box jump over repetitions is 50m reduction in total distance

Your score is TOTAL DISTANCE rowed in the 16 minute window. The Box Jump Overs are NOT added to your distance.

You should set your rower up as a SINGLE TIME piece of 16 minutes. After completion of the workout your video should show a close up of your monitor, and you should take a photo of your rowing screen either immediately after finishing, or from the Memory, to show the total distance completed. This photo must be uploaded to Strongest Compete along with your video submission.

// Movement standards:

Row: Any damper setting may be used. There is no restriction to strap your feet.

Box Jump Over: Both feet must make contact with the box at the top of the movement, full extension is not required. The athlete may step or jump onto the box, and may step or jump off the box to complete the movement.

For Time (cap 16 mins)

Rocket: 

50 x Alternating Single Arm Devils Press (22.5kg / 15kg)

100 x Double Unders

40 x Toes to Bar

80 x Double Unders

30 x Single Arm Overhead Alternating Backward DB Lunge (22.5kg / 15kg)

60 x Double Unders

Kennedy:

50 x Alternating Single Arm Devils Press (22.5kg / 15kg)

50 x Double Unders  (Optional scale to 100 x Single Unders)

40 x Toes to Bar (Optional scale to 80 x Knee Raises)

40 x Double Unders (Optional scale to 80 x Single Unders)

30 x Single Arm Overhead Alternating Backward DB Lunge (22.5kg / 15kg)

30 x Double Unders (Optional scale to 60 x Single Unders)

If choosing to scale you must complete the full set of repetitions for that movement, you cannot mix scales within the same set. E.g. if you begin your first set of skipping with double unders, but choose to do single unders half way through your set of 50 double unders you MUST complete the full 100 single unders regardless. You may change scales between sets.

If you do not complete within the time cap then you will receive 1 repetition credit for each 2 single unders completed, or 2 knee raises completed. E.g. the total repetitions available are 240 regardless of scale chosen.

There is no further penalty for scaling other than the additional repetitions.

Wood:

40 x Alternating Single Arm Devils Press (15kg / 10kg)

40 x Double Unders (Optional scale to 80 x Single Unders)

30 x Toes to Bar (Optional scale to 60 x Knee Raises)

30 x Double Unders (Optional scale to 60 x Single Unders)

20 x Single Arm Overhead Alternating Backward DB Lunge (15kg / 10kg)

20 x Double Unders (Optional scale to 40 x Single Unders)

If choosing to scale you must complete the full set of repetitions for that movement, you cannot mix scales within the same set. E.g. if you begin your first set of skipping with double unders, but choose to do single unders half way through your set of 40 double unders you MUST complete the full 80 single unders regardless. You may change scales between sets.

If you do not complete within the time cap then you will receive 1 repetition credit for each 2 single unders completed, or 2 knee raises completed. E.g. the total repetitions available are 180 regardless of scale chosen.

There is no further penalty for scaling other than the additional repetitions.

// Movement standards:

Alternating Single Arm Devils Press: At the bottom of the movement your Chest and Thighs must be in contact with the floor at the same time with your hand on the DB and the DB on the floor. You can then DB Snatch, DB Hang Snatch, DB CnJ or DB Hang CnJ the DB overhead. The DB must finish with knees, hips, shoulders and elbow locked out in a straight line with the DB over the centre of the shoulder. You must alternate arms each rep. You can change the DB at any point after completion of the previous rep. You must remain holding onto the DB during the rep e.g you can not burpee, let go of the DB and then snatch it overhead. If you no rep on your right arm but carry on working then the left arm becomes a no rep until the right arm has completed a successful rep

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.

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, alternating feet is not permitted.

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.

Knee Raise: For a knee raise the athlete must go from a full hang to the knees being lifted so that the hip crease is below the plane of the knee. 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.

Single Arm Overhead Alternating Backward DB Lunge: The athlete should start with knees, hips, shoulders and elbow locked out in a straight line with the DB over the centre of the shoulder. They should then step backward until the back knee touches the ground. The athlete should then recover the back foot to the starting position to complete the repetition. You must switch legs on each repetition. If you no rep on the left leg but carry on working then the right leg becomes a no rep until the left leg has successfully completed a rep

For Time (CAP 10 min):

21-15-9

Deadlift

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

Rocket

Male 105kg / Female 70kg

Kennedy

Male 95kg / Female 60kg

Wood

Male 85kg / Female 50kg

// MOVEMENT STANDARDS:

Deadlift: This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Straps are not allowed. Mixed grip or conventional is acceptable. 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.

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.