The Tribal Summer Series Online Qualifier

BANSHEE - RX & MASTERS

Athlete's must complete the following AS FAST AS POSSIBLE 

10 min time cap

21 Thrusters

21 Chest to Bar Pull Ups

15 Thrusters

15m Handstand Walk

9 Thrusters

9 Bar Muscle Ups

1 metre = 1 rep (Handstand Walk)

SCORE IS FOR TIME

IF NOT COMPLETED WITHIN THE TIME CAP, THE SCORE IS TOTAL NUMBER OF REPS COMPLETED 

Scaling is permitted but this must be clearly indicated on your score submission. Athlete's must show all weights/equipment to the camera before beginning the workout. All movements must be completed on camera

Video Submission is required

Workout 3:

RX & Masters RX

♀ 35kg (Barbell). (Female)

♂ 50kg (Barbell). (Male)

REDUCE WEIGHT IF NECESSARY 

Do I need to video my workout?

Video Submission is required and a time penalty may be applied if a video is not produced or is not available to be produced when requested. You can video your workout using the WodProof App

How are the videos judged?
The videos will all be judged individually. The reps will be counted and any reps that are deemed no reps and have not been completed will result in a 10 sec penalty per repetition. Further penalties may apply if the wrong weight etc. is used

Can I scale mid WOD?
Yes, should you start a WOD and realise the weight or movement is too difficult you may reduce the weight or change the movement, but this must be counted then as a scaled workout and you will be placed below every athlete that completes the workout RX

Workout Instructions

On minute zero athlete's must begin with 21 Barbell Thrusters & 21 Chest-2-Bar Pull Ups once completed they may move onto 15 Barbell Thrusters & 15m Handstand Walk, once completed they then finally move onto 9 Barbell Thrusters & 9 Bar Muscle Ups. The aim is to complete this workout under the 10 minute time cap

When the clock reaches 10 mins athletes the workout has finished and no reps completed after the 10 minute mark can be counted. Should an athlete not complete all the number of reps their score is their total number of reps completed

Athletes may position the equipment in whatever way they please and as close to the pull up bar as they please

Athletes ARE NOT allowed to partition this workout by doing so is scaling. They must complete all reps before moving onto the next exercise

1 metre = 1 rep (Handstand Walk)

STANDARDS

Each rep must meet the movement standards to be counted

Thrusters

• Each set of thrusters begins with the barbell on the ground.

• The crease of the athlete’s hip must clearly pass below the top of the knees in the bottom position.

• A full squat clean into the thruster is allowed when the bar is taken from the floor.

• The rep is credited when the athlete reaches full lockout with the barbell overhead. The athlete’s hips, knees, and arms must be fully extended, and the bar must be directly over, or slightly behind, the middle of their body.

• The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.

• If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition.

• Athletes may NOT receive assistance moving or resetting their barbell.

Chest To Bar

• 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 feet off the ground.

• Overhand, underhand or mixed grip are all permitted. At the top, the chest must clearly come into contact with the bar below the collarbone.

• Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnasticsstyle grips, gloves, etc.), but they may not tape the bar AND wear hand protection.

Handstand Walk

• Before starting, the handstand walk area must be marked in 1 metre segments.

• Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted.

• Stepping over the line or landing with the hands on or over the line is a “no rep.”

• Must walk forward.

• Coming down from the hands at any time requires a restart from behind the last line successfully crossed. (1m increments) 

• A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground.

• Each 1m section will count as 1 rep.

• Must handstand walk across the line. Jumping both hands over the line to finish a section is not allowed.

Bar Muscle Up

• The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground.

• Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip.

• The rep is credited when the arms are fully locked out while the athlete is in the support position 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.

• Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms.

• Removing the hands and resting while on top of the bar is not allowed.

• 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.

Time Cap = 10 mins

WOD Key Points: 
•Film the barbell to be used so the loads and ensure the monitor of the row erg can be seen during the duration.

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Shoot the video so all exercises can be seen clearly meeting the movement standards.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Workout must begin with cals on the row erg

• WODProof is our app of choice

BELCHU - RX & MASTERS

Athlete's must complete 5 rounds FOR TIME 

20 min time cap

5 Rounds For Time

15/12 Calorie Row (15 cals for men / 12 cals for women)

10 Clean & Jerks (60/42.5kg)

15 Toes To Bar

SCORE IS FOR TIME

IF NOT COMPLETED WITHIN THE TIME CAP, THE SCORE IS TOTAL NUMBER OF REPS COMPLETED 

Scaling is permitted but this must be clearly indicated on your score submission. Athlete's must show all weights/equipment to the camera before beginning the workout. All movements must be completed on camera

Video Submission is required

Workout 2:

RX & Masters RX

♀ 42.5kg (Barbell). (Female)

♂ 60kg (Barbell). (Male)

REDUCE WEIGHT IF NECESSARY 

Do I need to video my workout?

Video Submission is required and a time penalty may be applied if a video is not produced or is not available to be produced when requested. You can video your workout using the WodProof App

How are the videos judged?
The videos will all be judged individually. The reps will be counted and any reps that are deemed no reps and have not been completed will result in a 10 sec penalty per repetition. Further penalties may apply if the wrong weight etc. is used

Can I scale mid WOD?
Yes, should you start a WOD and realise the weight or movement is too difficult you may reduce the weight or change the movement, but this must be counted then as a scaled workout and you will be placed below every athlete that completes the workout RX

Workout Instructions

On minute zero athlete's must begin with 15 cals for male athletes and 12 cal for female athletes once completed they may move onto 10 Clean & Jerks, the followed by 15 TTB, completing this sequence for 5 rounds. The aim is to complete this workout under the 20 minute time cap

When the clock reaches 20 mins athletes the workout has finished and no reps completed after the 20 minute mark can be counted. Should an athlete not complete all 5 rounds their score is their total number of reps completed

Athletes may position the equipment in whatever way they please and as close to the pull up bar as they please

Athletes ARE NOT allowed to partition this workout by doing so is scaling. They must complete all reps before moving onto the next exercise

STANDARDS

Each rep must meet the movement standards to be counted

Rowing

• The monitor on the rower must be set to zero calories at the beginning of each row. Athletes may receive assistance in resetting the monitor to zero.

• When exiting the rower, credit will be earned for the calories displayed at the time the handle is released.

• If working up to the 20-minute mark, credit will be earned for the calories displayed when the clock reaches 20 minutes (There will be no credit for rollover calories after the time cap). 

• Each calorie is 1 rep

Clean & Jerk

• Start each rep with the barbell on the ground. Touch and go is permitted.

• No bouncing or dropping and catching the barbell on the rebound.

• If dropped, the barbell must settle on the ground before the start of the next rep.

• Power cleans, squat cleans, and split cleans are permitted.

• Hang cleans are not allowed.

• The lift must have two distinct phases: the clean and the jerk.

• Snatching is not permitted.

• The barbell must make contact with the shoulders.

• It is NOT necessary to lock out the hips and legs to complete the clean before lifting the bar overhead.

• If using an empty barbell, or a barbell with smallerthan-standard plates, each rep must begin with the barbell clearly below the knees.

• The rep is credited when:

- The barbell is locked out overhead, and arms, hips, and legs are extended. - The bar is over or slightly behind the center of the body, with feet in line.

• A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved.

Toes-to-Bar

• Begin by hanging from the pull-up bar with arms extended. • Heels must be brought back behind 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.

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when both feet come in contact with the bar at the same time, between the hands.

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

Time Cap = 20 mins

WOD Key Points: 
•Film the barbell to be used so the loads and ensure the monitor of the row erg can be seen during the duration.

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Shoot the video so all exercises can be seen clearly meeting the movement standards.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Workout must begin with cals on the row erg

• WODProof is our app of choice

Cu Chulainn - RX, MASTERS RX & INTERMEDIATE

Athlete's must complete As Many Repetitions as possible 

9 min AMRAP

0-9 MIN (AMRAP)

10 Alternating DB Snatch (Single Arm)

30 Double Unders

SCORE IS THE TOTAL NUMBER OF REPETITIONS COMPLETED WITHIN THE 9 MINUTE WINDOW

Scaling is permitted but this must be clearly indicated on your score submission. Athlete's must show all weights/equipment to the camera before beginning the workout. All movements must be completed on camera

Video Submission is required

Workout 1:

RX & Masters RX

♀ 15kg (DB). (Female)

♂ 22.5kg (DB). (Male)

REDUCE WEIGHT IF NECESSARY 

Do I need to video my workout?

Video Submission is required and a time penalty may be applied if a video is not produced or is not available to be produced when requested. You can video your workout using the WodProof App

How are the videos judged?
The videos will all be judged individually. The reps will be counted and any reps that are deemed no reps and have not been completed will result in a 10 sec penalty per repetition. Further penalties may apply if the wrong weight etc. is used

Can I scale mid WOD?
Yes, should you start a WOD and realise the weight or movement is too difficult you may reduce the weight or change the movement, but this must be counted then as a scaled workout and you will be placed below every athlete that completes the workout RX

Workout Instructions

On minute zero athlete's must begin with 10 alternating dumbbell snatches once completed they may move onto 30 double unders, repeating these 2 movements as many times as possible and therefore completing as many rounds and reps as possible in 9 mins. 

When the clock reaches 9 mins athletes the workout has finished and no reps completed after the 9 minute mark can be counted 

Athletes may position the equipment in whatever way they please

Athletes may transfer the Dumbbell at any stage of the movement. 

STANDARDS

Each rep must meet the movement standards to be counted

Dumbbell Snatch

• The dumbbell snatch starts with both heads of the dumbbell on the ground.

• The athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed.

• Touch-and-go is permitted. Bouncing the dumbbell is not allowed.

• Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved.

• The athlete may not use the non-lifting hand or arm to assist by making contact with the legs or other parts of the body during the repetition

• At the top, the athlete’s arms, hips, and knees must be fully locked out, with the dumbbell clearly over the middle of the athlete’s body when viewed from profile.

• The rep is credited once the athlete has reached lockout.

• The athlete may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

• Athletes may not receive any assistance in resetting the dumbbell.

• Athletes may transfer the dumbbell at any stage once a rep has been succesfully completed

Double Unders

• 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 attempts.

WOD Key Points: 
•Film the dumbbell and box to be used so the loads and height can be seen clearly.

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Shoot the video so all exercises can be seen clearly meeting the movement standards.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Workout must begin with Dumbbell Snatches