WORKOUT FLOW

SETTING A CLOCK TIMER COUNTING UP WITH A 12 MINUTE CAP .  ATHLETE WILL START AND COMPLETE 3 FRONTSQUATS  INTO 3 SHOULDER TO OVER HEAD. THEN COMPLETING EITHER 20 UNBROKEN DU SKIPS OR 40 UNBROKEN SINGLE SKIPS. THEN MOVING TO 6 FRONTSQUATS AND 6 STOH. BACK TO SKIPPING. THEN 9 OF EACH FRONTSQUAT AND STOH AND OUR FINAL SET OF SKIPS TO TOTAL 3 SETS. THEN FINISHING WITH 12 FS AND 12 STOH. SCORE IS TIME TAKEN TO COMPLETE OR TOTAL REPS COMPLETED .  

IN THE EVENT OF BEING CAPPED AND WORKOUT SCORING ON REPS

SKIPPING  CONTRIBUTES A TOTAL OF 20 REPS. EACH SET

1 DU SKIP = 1 REP

2 SINGLE SKIPS= 1 REP

MOVEMENT STANDARDS

FRONTSQUATS

 WEIGHTS AND BAR LOADING MUST BE SHOWN PRIOR TO WORKOUT STARTING.

THE BAR MUST BE TAKEN FROM THE FLOOR. FROM THE FULLY EXTENDED HIPS AND KNEES FRONT RACK POSITION ATHLETE WILL SQUAT UNTIL HIPS PASS BELOW THE LINE OF KNEES. BELOW! BEFORE RETURNING TO THE FULLY EXTENDED UPRIGHT POSITION. 1 REP IS CREDITED AT THIS POINT.

A SQUAT CLEAN IS ALLOWED FOR YOUR FIRST REP OF EACH SET OF SQUATS. LOADING FROM A RACK IS NOT.

SHOULDER TO OVERHEAD

FROM THE FRONT RACK ATHLETE WILL MOVE THE BAR TO THE FULLY EXTENDED OVERHEAD POSITION. FEET IN LINE ,HIPS, KNEES AND ELBOWS MUST FULLY EXTENDED WITH BAR INLINE WITH CENTRE LINE OF BODY ANKLES AND EARS ARE A GOOD REFERENCE POINT.

ANY VARIATION OF STOH IS ALLOWED, STRICT PRESS, PUSH PRESS, PUSH JERK AND SPLIT JERK.

ASLONG AS FINSH POSITION IS ACHIEVED

UNBROKEN SKIPS

THE ATHLETE WILL COMPLETE A TOTAL OF 3 SETS OF SKIPS PERFORMED IN BTW BARBELL SETS ONLY.

THERE IS A CHOICE OF EITHER 20 DOUBLE UNDER SKIPS OR 40 SINGLE SKIPS.

ALL SKIPS MUST BE COMPLETED UNBROKEN. IF A SNAG IS MADE AT 15 FOR EXAMPLE.  THE REP COUNT ZEROS AND THEY START AGAIN.

ATHLETES MUST CHOOSE THEIR SKIPPING VARIATION AND STICK TO IT. YOU CANNOT CHANGE AT ANY STAGE DURING WORKOUT. 

Filming guidelines

Ensure camera angles show the standards for movements described.  If the judges cant see it you run the risk of no reps. Don’t try to hide your efforts or technique.

Timer should be in shot throughout workout. Any weights , measurements  need to shown on camera . We recommend wodprooof app. 

COMP MERCH

THIS YEAR WE HAVE TEAMED UP WITH CLOTHING BRAND WODABLE TO BRING SOME STASH. WITH OUR GAMING MOTAL KOMBAT THEME "FEAR FREEZES YOU " WHICH IS ONE OF YOUR WORKOUTS THIS YEAR .WE HAVE AVAILBLE LADIES LOOSE FIT CROP TEES IN BLACK AND MENS OVERSIZED TEES IN NAVY. DROP US AN EMAIL IF YOU WANT TO SUPPORT US WITH SIZES , STYLES ETC. AND WE WILL DIRECT LINK YOU FOR PAYMENT. TOPS ARE £22 INCLUDING POSTAGE.

GRINDITOUTCOMPS@GMAIL.COM

WORKOUT FLOW

SETTING A ROLLING CLOCK TIMER FOR 14  MINS. PART A  ATHLETE WILL MOVE THROUGH AND COMPLETE AS MANY REPS AS POSSIBLE FOLLOWING THE FORMAT 6 BURPEE RING TOUCHES, 6 BURPEE BOX OVERS, AND 6 SINGLE ARM DEVILS PRESS. SCORE IS TOTAL REPS COMPLETED WITHIN 9 MINS. 

ON COMPLETITON OF 9 MINS ATHLETE THEN HAS A 5 MINUTE WINDOW. MINUTE 9-14 TO ESTABLISH A 1 REP MAX CLEAN FOR A SCORE OF HEAVIEST SUCCESSFUL LIFT IN KGS.

MOVEMENT STANDARDS

BURPEE RING TOUCH

ATHLETE STARTS FULLY UPRIGHT EXTENDED POSITION. THEN MOVING TO THE FLOOR USING ANY CHOSEN VARIATION AS LONG AS UPPER CHEST, HIPS AND THIGHS MAKE CONTACT WITH THE GROUND. ATHLETE WILL THEN JUMP TO MAKE CONTACT WITH RING OVERHEAD FOR 1 REP TO BE CREDITED. SINGLE HAND TOUCHES ARE ALLOWED, STEP DOWN AND UP BURPEES ALSO.

RING HEIGHT MUST BE SHOWN VISUALLY WITH MEASURE TO SHOW 6 INCHES ABOVE ATHLETES HAND WITH ARM OVERHEAD IN THE FULLY EXTENDED POSITION.

BURPEE BOX OVER

ATHLETE STARTS FULLY UPRIGHT EXTENDED POSITION. THEN MOVING TO THE FLOOR USING ANY CHOSEN VARIATION AS LONG AS UPPER CHEST, HIPS AND THIGHS MAKE CONTACT WITH THE GROUND. ATHLETE WILL THEN JUMP AND GET OVER BOX USING HANDS TO ASSIT. BOTH FEET MUST PASS THROUGH AND OVER THE TOP OF THE BOX. SWINGING FEET AROUND THE OUTSIDE OR SPINNING ON YOUR BUM IS NOT ALLOWED. ONCE ON THE OTHER SIDE OF THE BOX THE REP IS CREDITED.

MALE BOX HEIGHT 48"

FEMALE BOX HEIGHT40"

BOXES CAN BE SECURED TOGETHER WITH BANDS AND HEIGHT MUST BE SHOWN PRIOR TO WOD STARTING

SINGE ARM DEVILS PRESS
 

ATHLETE STARTS FULLY UPRIGHT EXTENDED POSITION. THEN MOVING TO THE FLOOR GRASPING THE DB THROUGHOUT, USING ANY CHOSEN VARIATION AS LONG AS UPPER CHEST, HIPS AND THIGHS MAKE CONTACT WITH THE GROUND. ATHLETE WILL THEN STANDING AND WITH ONE FUID MOTION SNATCH THE DB TO THE OVERHEAD POSITION.

DB MUST STAY WITHIN SHOULDER WIDTH. HIPS, KNEES AND ELBOW MUST REACH FULL EXTENSION.

CLEAN

BAR STARTING ON THE FLOOR. WILL THEN BE TAKEN TO THE FRONT RACK POSITION WITH ATHLETE SHOWING FULL CONTROL AT THE TOP OF REP. HIPS, KNEES FULLY EXTENDED AND ELBOWS IN FRONT OF THE BAR.

HANG SNATCHES ARE NOT PERMITTED, MUST BE ONE CONTINUOUS MOVEMENT.

POWER AND SQUAT VARIATIONS ARE ALLOWED.

BARS CAN BE PRELOADED PRIOR TO WORKOUT. BUT ALL WEIGHT ATTEMPTS MUST BE SHOWN AND EITHER WRITTEN DOWN AND SHOWN TO CAMERA OR SPOKEN VERBALLY TO CLARIFY WEIGHTS BEING ATTEMPTED.

SCORES ARE LOGGED IN KGS.

Filming guidelines

Ensure camera angles show the standards for movements described.  If the judges cant see it you run the risk of no reps. Don’t try to hide your efforts or technique.

Timer should be in shot throughout workout. Any weights , measurements  need to shown on camera . We recommend wodprooof app. 

COMP MERCH

THIS YEAR WE HAVE TEAMED UP WITH CLOTHING BRAND WODABLE TO BRING SOME STASH. WITH OUR GAMING MOTAL KOMBAT THEME "FEAR FREEZES YOU " WHICH IS ONE OF YOUR WORKOUTS THIS YEAR .WE HAVE AVAILBLE LADIES LOOSE FIT CROP TEES IN BLACK AND MENS OVERSIZED TEES IN NAVY. DROP US AN EMAIL IF YOU WANT TO SUPPORT US WITH SIZES , STYLES ETC. AND WE WILL DIRECT LINK YOU FOR PAYMENT. TOPS ARE £22 INCLUDING POSTAGE.

GRINDITOUTCOMPS@GMAIL.COM

WORKOUT FLOW

ON COMPLETITON OF 9 MINS ATHLETE THEN HAS A 5 MINUTE WINDOW. MINUTE 9-14 TO ESTABLISH A 1 REP MAX CLEAN FOR A SCORE OF HEAVIEST SUCCESSFUL LIFT IN KGS.

CLEAN

BAR STARTING ON THE FLOOR. WILL THEN BE TAKEN TO THE FRONT RACK POSITION WITH ATHLETE SHOWING FULL CONTROL AT THE TOP OF REP. HIPS, KNEES FULLY EXTENDED AND ELBOWS IN FRONT OF THE BAR.

HANG SNATCHES ARE NOT PERMITTED, MUST BE ONE CONTINUOUS MOVEMENT.

POWER AND SQUAT VARIATIONS ARE ALLOWED.

BARS CAN BE PRELOADED PRIOR TO WORKOUT. BUT ALL WEIGHT ATTEMPTS MUST BE SHOWN AND EITHER WRITTEN DOWN AND SHOWN TO CAMERA OR SPOKEN VERBALLY TO CLARIFY WEIGHTS BEING ATTEMPTED.

SCORES ARE LOGGED IN KGS.

Filming guidelines

Ensure camera angles show the standards for movements described.  If the judges cant see it you run the risk of no reps. Don’t try to hide your efforts or technique.

Timer should be in shot throughout workout. Any weights , measurements  need to shown on camera . We recommend wodprooof app. 

COMP MERCH

THIS YEAR WE HAVE TEAMED UP WITH CLOTHING BRAND WODABLE TO BRING SOME STASH. WITH OUR GAMING MOTAL KOMBAT THEME "FEAR FREEZES YOU " WHICH IS ONE OF YOUR WORKOUTS THIS YEAR .WE HAVE AVAILBLE LADIES LOOSE FIT CROP TEES IN BLACK AND MENS OVERSIZED TEES IN NAVY. DROP US AN EMAIL IF YOU WANT TO SUPPORT US WITH SIZES , STYLES ETC. AND WE WILL DIRECT LINK YOU FOR PAYMENT. TOPS ARE £22 INCLUDING POSTAGE.

GRINDITOUTCOMPS@GMAIL.COM

WORKOUT FLOW

SETTING A ROLLING CLOCK TIMER COUNTING UP , THERE NO CAP FOR THIS WORKOUT .  ATHLETE WILL COMPLETE 50 CALS ON A CONCEPT 2 ROWER FOLLOWED BY 20 X 30 FOOT SHUTTLE RUNS. ONCE COMPLETED. THEE IS AN ENFORCED REST OF 4:00 MINUTES. THEN THE ATHLETE WILL CONTINUE STARTING WITH 20 X 30 FT SHUTTLES AND FINISHING WITH 50 CALS ON THE ROWER.

SCORE IS TOTAL TIME INCLUDING 4:00 ENFORCED REST.  

MOVEMENT STANDARDS

ROWER

50 CALORIES MUST BE SET TO COUNT DOWN. A HELPER CAN DO THIS FOR YOU DURING THE WORKOUT. THIS MUST BE IN CAMERA VIEW FOR BOTH OF THE ROW ELEMENTS OF THIS WORKOUT. A CONCEPT 2 ROWER CAN ONLY BE USED.

SHUTTLE RUNS

A 30FT DISTANCE MUST BE MEASURED AND TAPED OUT AND BE VISABLE ON CAMERA. ATHLETE WILL START BEHIND THE LINE AND COMPLETE A FULL 30 FT LENGTH ENSURING  THEIR ALL LIMBS CROSS THE LINE ,WHEN THEY TURN THEY TOUCH THE FLOOR ON EACH REP TO MAKE 3 POINTS OF CONTACT. THIS IS 1 REP.

 A FLOOR TOUCH IS NOT REQUIRED FOR YOUR FIRST AND LAST REP. IF YOU TOUCH THE TAPE THIS WOULD BE A NO REP.

A TAPE MEASURE MUST SHOW 30FT DISTANCE PRIOR TO WORKOUT STARTING.

Filming guidelines

Ensure camera angles show the standards for movements described.  If the judges cant see it you run the risk of no reps. Don’t try to hide your efforts or technique.

Timer should be in shot throughout workout. Any weights , measurements  need to shown on camera . We recommend wodprooof app. 

COMP MERCH

THIS YEAR WE HAVE TEAMED UP WITH CLOTHING BRAND WODABLE TO BRING SOME STASH. WITH OUR GAMING MOTAL KOMBAT THEME "FEAR FREEZES YOU " WHICH IS ONE OF YOUR WORKOUTS THIS YEAR .WE HAVE AVAILBLE LADIES LOOSE FIT CROP TEES IN BLACK AND MENS OVERSIZED TEES IN NAVY. DROP US AN EMAIL IF YOU WANT TO SUPPORT US WITH SIZES , STYLES ETC. AND WE WILL DIRECT LINK YOU FOR PAYMENT. TOPS ARE £22 INCLUDING POSTAGE.

GRINDITOUTCOMPS@GMAIL.COM