Pick n Mix

Workout 1 - Jet Planes:

As a team, complete the following workout for time.

 

Partner A:

Complete a 500m run.

Then

Partner B:

Complete a 500m run.

 

Time Cap:  9 Minutes

 

 

Workout Description

The workout begins with athlete A standing behind the start line of the 200m start, in staggered formation along with athlete B. On the command 3, 2, 1 go, athlete A begins the run and athlete B moves to the 100m start line. Athlete A continues running around the track until they get to the home straight 100m mark where they MUST pass a baton to athlete B who will complete a lap of the track and finish at the finish line.

 

Tie Break

Nil

 

Scoring:

The time it takes to complete the workout. 

Total Reps for the workout are 10.  1 rep = 100m.  Only fully completed 100m will be credited as a rep.  If time capped, the teams score is the total number of reps completed in the 9 minutes.

 

Workout Variations:

RX: Nil

Intermediate: Nil

Scaled: Nil

 

Weights:

RX: Nil

Intermediate: Nil

Scaled: Nil

 

Equipment:

1 x baton per team

 

Movement Standards:

Athletes may, run or walk the 500m distance but must always remain in the confines of the track.

Any running off the track to gain an advantage will result in disqualification of the team.

If an athlete drops the baton, they must retrieve it before they can continue with the run and must finish their leg with baton in hand.

Workout 3 - Life Savers:

As a team, complete the following 9 Minute EMOM for max points.

This is a two-part workout.  All female athletes will complete the nine barbells before all the male athletes complete the same lifting sequence second.

 

Female Athlete:

Has 60 seconds to complete either a Snatch, Clean (Power or Squat) or Deadlift at the first designated barbell.

Then at the 1-minute mark the athlete moves to the next barbell and has the same time in which to complete one of the designated lifts.

Male Athlete:

Has 60 seconds to complete either a Snatch, Clean (Power or Squat) or Deadlift at the first designated barbell.

Then at the 1-minute mark the athlete moves to the next barbell and has the same time in which to complete one of the designated lifts.

 

Workout Time: 

9 Minutes per athlete

 

Workout Description

The workout begins with the female athlete standing behind the start line. With a running clock, on the command 3, 2, 1 go, the athlete moves to the first barbell where they will have 60 seconds in which to complete a successful lift of either a snatch, clean (power or squat) or a deadlift. At the 60 second mark the athlete moves to the next barbell and continue with the same format of lifting sequence.  At the same time the next female athlete will commence their lift at the first barbell.  They continue to move in this sequence until all females have completed the nine barbells.

Once completed, the male athletes will repeat the workout in the same sequence.

 

Tie Break

In the event that there are equal points at the competition of the 18 barbells.  The athlete with the heaviest snatch weight will be deemed to be the winner.

 

Scoring:

The team with the most amount of points completed in the 18 lifts.  In the event of a tie, the athlete with the heaviest snatch will win the tie break. 

If an athlete does not complete a successful lift in the time window, then they receive zero points for that lift.

 

Each type of lift is allocated the following points.

Snatch = 3 points

Clean = 2 points

Dead Lift = 1 point

 

Workout Variations:

RX: Nil

Intermediate: Nil

Scaled: Nil

 

Weights:

Bar

1. 50/35 kg

2. 60/45 kg

3. 70/50 kg

4. 80/55 kg

5. 90/60 kg

6. 100/65 kg

7. 110/70 kg

8. 120/75 kg

9. 130/80 kg

 

Equipment:

9 x 15 kg Olympic bars

9 x 20 kg Olympic bars

18 x collars

Weight plates to match the prescribed weights

 

Movement Standards:

The athlete can have as many attempts as the want in the 60 second window, however the lift must be completed before the 60 second window closes.

Athletes must remain within the lifting square.

 

Snatch:

Each rep starts with the bar on the ground.

Power, squat, and split snatches are permitted. Hang snatches are NOT permitted.

Bouncing the bar is NOT permitted

The rep is counted when the athlete’s hips, knees, and arms are extended.

The bar must be over the middle of the body, or slightly behind, when viewed from profile.

If a split snatch is used, the feet must return in line before the bar is lowered.

 

Clean

The barbell starts on the ground.

Collars must be placed outside the plates.

Power cleans, squat cleans, and split cleans are permitted. Hang cleans are not allowed.

The rep is credited when the athlete’s hips and knees reach full extension, the feet are in line, and the bar is supported in the front-rack position, with the elbows clearly in front of the hands.

 

A rep is no credited when:

1. The bar is lowered from the rack position before the hips and knees reach full extension.

2. Elbows are clearly not in front of the hands.

 

Deadlift:

The barbell starts on the ground (both plates touching the ground).

Hands must be outside the knees. No sumo deadlifts.

Any style of grip is permitted.

The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar when viewed from the side.

 

A rep is not credited when:

1. Lowering the barbell before reaching full extension of the knees or hips.

2. Finishing with the head and/or shoulders in front of the bar.

3. Deliberately bouncing the bar.

Workout 4 - Liquorice Allsorts:

As a team, complete as many reps as possible in 15 minutes of:

60 x Double Unders

50 x Wall balls

40 x Toes To Bar

30 x Alternating Single Arm Devils Press

20 x Bar Muscle Up

 

Workout Time:  15 Minutes

 

Workout Description

This workout begins with athlete A standing by the skipping rope. After “3, 2, 1 … go,” athlete A completes 60 double unders. When the athlete has completed 60 double unders, the athletes move to the wall-ball station to start their 50 wall-ball shots. Once the wall-ball shots are complete, the athletes move to the pull-up bar to commence the 40 toe-to-bars.  Once the toe-to-bars are completed, the athletes move to the dumbbell to complete 30 single arm devils presses. Finally, the athletes move to the rig to commence the 20 bar muscle-ups. If the athletes complete the round with time remaining, they start a new round on the double unders and continue in the same fashion until 15 minutes have elapsed. The teams score will be the total number of repetitions completed in the 15 minutes. 

All repetitions can be shared between the athletes as required, as long as the correct number of reps are completed for that movement.  Athletes must swap at least once during each movement, apart from the muscle ups, where one athlete may complete all reps.

Any type of grip can be used for the gymnastics movements.

 

Tie Break

There is no tie break for this workout.

 

Scoring:

The team with the most amount of reps completed in the 15 minutes will be the winner.

 

Workout Variations:

RX:

As prescribed.

 

Intermediate:

Chest To Bar Pull Ups

 

Scaled:

Chin over bar pull ups

Hanging knee raises

Single Skips

 

Weights:

RX:

Dumbbell - 22.5/15 kg

Wall Ball – 12/9 kg

 

Intermediate:

Dumbbell – 17.5/12.5 kg

Wall Ball – 9/6 kg

 

Scaled:

Dumbbell – 15/10 kg

Wall Balls – 6/3 kg

 

Equipment:

Dumbbells

Wall Balls

Pull Up Bar

Jump Rope

 

Movement Standards:

Double Unders/Single Skips for scaled only:

 

The rope passes under the feet twice for each jump.

For scaled divisions, 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 attempts.

 

Wall Ball Shot:

 

At the start of each rep, the ball must be in the support position in front of the athlete’s body.

Squat until the hip crease is below the knees.

A squat clean to start the set is allowed but not required as long as the ball starts on the ground.

The rep is credited when the center of the ball hits the target clearly ABOVE the specified height.

If the ball hits low or does not hit the wall, the rep will not count.

If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

If using a mounted wall-ball target, it is HIGHLY recommended that the BOTTOM of the target be mounted to the appropriate height.

 

Toes To Bar:

 

Athletes begin by hanging from the pull-up bar with arms extended.

The heels must be brought back behind the bar.

Overhand, underhand, or mixed grips are all permitted.

The rep is credited when both feet contact the bar between the hands at the same time.

Any part of the feet may make contact with the bar.

Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.

 

Hanging Knee Raises:

 

Scaled athletes will perform hanging knee raises instead of toes-to-bars.

The athlete must begin by hanging from the pull-up bar with arms extended.

Heels must be brought back behind the bar.

Overhand, underhand, or mixed grips are all permitted.

The rep is credited when the athlete’s knees rise above the hips.

 

Bar Muscle Up:

 

In the bar muscle-up, the athlete 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 pull-overs, rolls to support and glide kips are not permitted. The feet may not rise above the height of the bar during the kip.

At the top, the elbows must be fully locked out while the athlete supports their body 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. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep.

 

Chest To Bar Pull Ups:

 

This is a standard 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, with the athlete’s feet off the ground. Overhand, underhand or mixed grip are all permitted.

The rep is credited when the chest clearly comes into contact with the bar below the collarbone.

Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

 

Chin Over Bar Pull Up:

 

This is a standard chin-over-bar pull-up. Dead hang, kipping pull-ups are permitted as long as all the requirements are met.

Any style of pull-up or grip is permitted as long as the requirements are met.

The athlete must start each rep with arms fully extended and feet off the ground.

The rep is credited when the chin breaks the horizontal plane of the bar.

Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

The athlete may only perform kipping or strict pull ups.  No butterfly pull ups are allowed for the scaled division.

 

Single Arm Devil’s Press:

 

Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s hand on the dumbbell, they’ll perform a burpee, with chest making contact with the floor.

The athlete will jump or step to their feet, keeping their hand in contact with the dumbbell at all times

The athlete then either snatches or swings the dumbbell from the floor in one motion and finished with the dumbbell locked out overhead, with hips, knees, shoulders, and arms at full extension.

The athlete may “swing” the dumbbells between their legs to help to build momentum to get them overhead, but the athlete may NOT pause at the shoulders and press the dumbbells.

The athlete will then repeat the movement with the opposite arm, changing every rep.

Workout 2 - Lolly Scramble:

As a team, complete the following 12 Minute EMOM for max reps.

 

Partner A:

Complete a 100m run buy in

and in the remaining time of the 60 seconds complete

Max Dumb Bell Snatches

 

Then at the 1-minute mark

 

Partner B:

Complete a 100m run buy in

and in the remaining time of the 60 seconds complete

Max Dumb Bell Snatches

 

Athletes continue to change every minute until the 12 minutes has been completed.

 

Workout Time:  12 Minutes

 

Workout Description

The workout begins with athlete A standing behind the start line. On the command 3, 2, 1 go, athlete A sprints out 50 metres, around their allocated cone and back to the start where they commence their dumb bell snatches.  At the one-minute mark, Athlete A stops working and athlete B sprints out to the 50 metres, around the cone and back where they can commence their dumb bell snatches.  The workout continues in this fashion until the 12 minutes has lapsed. 

 

Tie Break

In the event that there are equal reps completed at the end of the 12 minutes, athlete B’s total reps completed for the workout will be the tie break.

 

Scoring:

The team with the most amount of reps completed in the 12 minutes.  In the event of a tie. Then athlete B’s total reps will be the tie break. 

 

Workout Variations:

RX: Nil

Intermediate: Nil

Scaled: Nil

 

Weights:

RX:

1 x Dumb Bell - 22.5kg/15kg

 

Intermediate:

1 x Dumb Bell - 17.5kg/12.5kg

 

Scaled:

1 x Dumb Bell – 15kg/ 10kg

 

Equipment:

1 x Dumb Bell per athlete with weights as shown.

6 x Lane cones set at the 50m distance

 

Movement Standards:

Run

 

Athletes may, run or walk the 100m distance but must always remain in the confines of their lane.

Athletes must cross the start finish line before commencing their dumbbell snatches.

 

Dumbbell Snatch

 

The dumbbell snatch standard is the same across all divisions.

Each rep starts with both heads of the dumbbell on the ground.

You must bring the dumbbell overhead in one motion (no clean and jerking it) and the rep is completed when your arms, hips and knees are fully extended and the dumbbell is over the middle profile over your body.

A partial squat in the receiving position is allowed but not required. 

You must alternate arms between reps and can swap in the air. Both dumbbell heads must touch the ground between reps.

Workout 5 - Party Mix Final:

As a team, complete 2 Rounds for time of:

 

5 x Dead Lifts

10 x Box Jump Overs 24/20

4 x Dead Lifts

8 x Box Jump overs

3 x Dead Lifts

6 x Box Jump overs

2 x Dead Lifts

4 x Box Jump overs

1 x Dead Lift

2 x Box Jump overs

 

Workout Time:  7 Minute Cap

 

Workout Description

This workout begins with athlete A standing with their back to the bar.  On the command 3, 2, 1 go, athlete A commences their 5 deadlifts.  Once completed, athlete A commences their 10 box jump overs.  Once completed athlete A returns to the barbell to complete the 4 deadlifts and 8 box jump overs.  Then return to the barbell to complete the 3 deadlifts and 6 box jump overs.  Then return to the barbell to complete the 2 deadlifts and 4 box jump overs.  Then return to the barbell to complete 1 deadlift and 2 box jump overs.  Once athlete A has completed the two box jump overs, they run across the finish line which then releases athlete B to complete the same sequence.  The time is taken when athlete B crosses the finish line.

 

Tie Break

There is no tie break for this workout.

 

Scoring:

The team with the fastest time will be the winner.  If a team does not complete the workout in the 7-minute time cap.  The total amount of reps completed in the time will be their score.

 

Workout Variations:

RX:

Box Jump overs 24’’/20"

 

Intermediate:

Box Jump overs 24’’/20"

 

Scaled:

Box Jump overs 24’’/20"

Can do step overs

 

Weights:

RX:

Deadlift 140/90 kg

 

Intermediate:

Dead Lift 100/70 kg

 

Scaled:

Dead Lift 70/55 kg

 

Equipment:

Bar bells

Weight Plates & collars

Plyometric Boxes

 

Movement Standards:

 

Deadlift:

 

The barbell starts on the ground (both plates touching the ground).

Hands must be outside the knees. No sumo deadlifts.

Any style of grip is permitted.

The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar when viewed from the side.

 

A rep is not credited when:

1. Lowering the barbell before reaching full extension of the knees or hips.

2. Finishing with the head and/or shoulders in front of the bar.

3. Deliberately bouncing the bar.

 

Box Jump Overs:

 

Start with both feet on the ground and face the side of the box.

Must be a two foot take off onto the box.

Do NOT angle the box and jump or step up on the corner.

The rep is credited when both feet have been on top of the box and then once both feet are on the ground on the other side.

Jumping OR stepping off the box is permitted.

Only the feet may make contact with the box.

Using hands to push into the legs during the step-up is not allowed.