March Mayhem Online Qualifiers

The workout is to be completed as an individual, there will be a score and video link submitted per team memeber. Competition corner will then calculate your total score.

Part A

8 Minute AMRAP

21 Wall Balls 9/6KG @ 10/9FT

14 Toes To Bar 

7 Power Snatch 50/35 KG

At 08:00, Rest 1 Minute

Part B

In a 5 minute window: 

1 RM Clean & Jerk

The workout is to be completed as an individual, there will be a score and video link submitted per team memeber. Competition corner will then calculate your total score.

Part A

AMRAP - 8 Minutes

21 Wall Balls 

14 Toes To Bar

7 Power Snatch 50/35 KG

At 08:00, Rest 1:00

Part B
In a 5 minute window; build to a 1 RM Clean & Jerk

The Workout:

To be completed as an individual:

100 Double Unders

60 DB Snatch 1 x 22.5/15KG

27 Pull Ups 

100 Double Unders

40 Hang DB Clean & Jerk 1 x 22.5/15KG

21 Chest To Bar

100 Double Unders

20 Devils Press 2 x 22.5/15KG

15 Bar Muscle Ups

18 Minute Time Cap

Movement Standards:

Double Unders: This is a standard double-under in which the rope passes under the feet twice per jump. The rope must spin forwards for the rep to count.

DB Snatch: Start with the dumbbell on the ground and finish with the dumbbell directly overhead. At the bottom of the movement both sides of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. The non-lifting hand and arm may not be in contact with the body during the repetition. At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body. There is no requirement for athletes to alternate arms during this movement.

Pull Ups: This is a standard chin-over-bar pull up. Strict, kipping or butterfly pull-ups are allowed as long as the requirements are met. The arms must be fully extended at the bottom of the movement, with the feet off the ground. At the top, the chin must break the horizontal plane of the bar. 

DB Hang Clean & Jerk: The rep begins with the athlete holding the dumbbell at the hang position, there must be a pause at the hang position between the DB being picked up from the ground and the clean. The dumbbell can be held at the athlete's side, or in between their legs. From here the athlete will perform a clean to bring the dumbbell up to make contact with their shoulder, the athlete may perform whichever type of clean they prefer (muscle, power, squat or split). Once the dumbbell is at the athlete's shoulder they will lift it to the overhead position by performing either a push press, push jerk or split jerk. For the rep to count the athlete's arm, hips and knees must reach full extension with the dumbbell overhead, and feet brought back in line if a split jerk has been performed. There is no requirement for athletes to alternate arms during this movement.

Note: Athletes must not use their non-working arm/hand to support the dumbbell during the movements (scaled athletes may use their other hand to help with bringing the dumbbell down to begin the next rep). Athletes cannot use their non-working hand to aid with the clean or jerk, e.g. by resting their hand on their leg.

C2B: This is a standard chest-to-bar pull up. Strict, kipping or butterfly pull ups are allowed as long as the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. The rep finishes with the athlete making contact with their chest on the bar, the athlete must make contact with the bar anywhere below the clavicle for the rep to count. 

Devils Press: Athletes will start each rep with the dumbbells on the ground. Then, with the athletes hands on the dumbbells, they'll perform a burpee with the chest making contact with the floor between the dumbbells (not on top of them). From here the athlete will get to their feet whilst keeping their hands on the dumbbells. Next the athlete will snatch or swing both dumbbells from the floor simultaneously, and finish with both arms locked out overhead - with hips, knees, shoulders and arms at full extension. 

Note: Athletes must move the dumbbells from floor to overhead in one movement, athletes cannot re-dip the legs during the lift. Scaled athletes may perform the movement as a clean and jerk if needed.

Bar Muscle Up: The bar muscle up begins with the athlete at, or passing through, a dead hang (arms, shoulders and hips extended) from the rig. The rep is complete when the athlete is in the support position above the bar, with shoulders above or in front of the bar - pushing away before the lock out is a no rep. The athlete must pass through some portion of a dip. Only the hands, and no other part of the arm, may be used to assist in the rep. Athletes can rest on the bar in the top position, but the hands must remain on the bar. Kipping is acceptable but pull-overs and glide kips are not permitted.

For more details, clikc here.

The Workout:

15 Minute Time Cap 

21 Thrusters 40/30KG

21 Lateral Burpees Over Bar

18 Thrusters 50/35KG

18 Lateral Burpees Over Bar

15 Thrusters 60/40KG

15 Lateral Burpees Over Bar

12 Thrusters 70/45KG

12 Lateral Burpees Over Bar

9 Thrusters 80/50KG

9 Lateral Burpees Over Bar

6 Thrusters 90/55KG

6 Lateral Burpees Over Bar

3 Thrusters 100/60KG

3 Lateral Burpees Over Bar

Movement Standards:

Thrusters: This is a barbell thruster movement, in which the barbell moves from the bottom of a front squat to full lockout overhead. A full squat clean into the thruster is allowed, but the squat must reach the correct depth for the rep to count - the hip crease must pass below the knees. The barbell must then come to a controlled full lock out overhead with hips, knees and arms at full extension. Touch and go reps are acceptable, however bouncing of the barbell is not allowed.

Note: Athletes are to load their own bar, and the same barbell is to be used throughout the workout.

Lateral Burpees Over Bar: The athlete will start by completing a burpee - the chest and thighs must make contact with the floor for the rep to count. The burpees must be lateral facing. Using a two-footed take off and landing the athlete will then jump over the bar, steps/single footed jumps/hops over the bar are not permitted. The rep is counted when both feet have made contact with the floor on the opposite side.