WOD 4 : For time, *time cap 20 mins

100 Wallballs (Men 6kgs / Women 3kgs)

75 Cals rowing

50 Pull ups (men) / Jumping pull ups (women)

“Rower”

-The monitor on the rower must be set to zero at the beginning. The athlete must stay seated on the rower until the monitor reads the target.

-The display of calories on the monitor should be clearly visible, either by filming with second camera specifically showing the calories on rower monitor or having someone filming throughout the workout.

- submit the second camera vdo link in the comment field at score submission page.

FRIENDLY REMINDER:

Athletes can start with any movements they like, he or she can perform or complete 1 movement at the time or choose to switch between all 3 movements

The rower monitor is automatically shut down by itself (when no use). Please show us the amount of calories completed before or have someone help you write down.

WOD 1 : 5 rounds for time * Time cap 13 mins

10 Hand release push ups

9 Dumb bell thruster (Men 12kgs/Women 6kgs)

10 Box Jump (Men 24”/Women 20”) 

WOD 2 : AMRAP 16 mins

6 Burpees

12 Medball sit ups (Men 9kgs/Women 6kgs)

6 2Kettlebells deadlift (Men 16kgs/Women 8kgs)

8 Toes above the hips / Rx knee to chest

*add 2 repetitions in each movement after finish each round*

Enjoy the midline burn. After complete 1 round, all athletes must add 2 repetitions to every movements. Score is the total repetitions

Plus new standard for “Toes above the hip/knee to chest”

You will be like “What da H...” !!!

As you seen from the vdo, our beautiful demonstration men (Khun Ice) bring his toes above the hip which means your knee basically need to touch your chest 100% in order to get the rep!

Can u?

WOD3 : TIME CAP 30MINS

Men - 1 Rep Max: Shoulder Press, Deadlift, Back Squat + 1 km run

Women – 1 Rep Max: Front Squat, Deadlift, Back Squat + 400m run

*Record the best attempt

*submit total weight of all 1 Rep Max

*submit the sprint time in tie break



Requirements:

- 30 minutes running clock

- Empty barbell and bumper plate are set up (unloaded) athletes are not allow to load the weights before.

- Once the clock start, Athlete can choose to perform any movements they liked first.

- we recommend athletes to use the running watch.

- Running can measure by GPS Watches or film by second camera. This standard is a must.

- treadmill or true form runner are allow to use if you film by yourself.

- WODProof application can be useful.

- On the weightlifting movements, we are looking for the best attempt(world’s competition standard), but athletes can fail as many times as they attempt.

- Clarify the total weight at the end of the vdo is MUST.

WOD1: 5 Rounds for time *Time cap 14 mins

10 Hand release push ups

9 Overhead squats (43kgs)

5 Kipping handstand push ups

5/5 Front rack lunges (43kgs)

Movement Standards:

“Hand release push-ups”

-A straight body position must be maintained throughout the push-up. No snaking, sagging or pushing up from the knees is allowed. The elbows must be locked out at the top with the feet no wider than shoulder width.

-At the bottom, the chest (nipple line or above) must touch the floor, and the hands must be lifted completely off the ground.

“Overhead squat”

 -The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted but not required to start the movement if standard depth is achieved.

 -The barbell must come to full lockout overhead, with the athlete’s hips, knees and arms fully extended, and the bar directly over the middle of the body. The athlete may not use a rack.

“Handstand push-up”

-Every repetition of the handstand push-up 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, the athlete’s head makes contact with the ground. If the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates. The feet do not need to remain in contact with the wall for the entire movement but must touch the wall at the beginning and end of each rep. Kipping is allowed.

*A box that is 36 inches wide and 24 inches deep must be marked on the floor.

“Barbell front rack lunges”

 -Each front rack lunge begins with the weight racked on the shoulders, the feet together, and the athlete standing tall.

 -The trailing knee must make contact with the ground at the bottom of each lunge.

 -The rep ends with the athlete standing tall with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep.

WOD2: AMRAP 16 mins

10 Knee to chest

12 Burpee over the row “side lateral”

14 Cals row

16 Box jump (24”)

*The display of calories on the monitor should be clearly visible, either by filming with second camera specifically showing the calories on rower monitor or having someone filming throughout the workout.

* submit the second camera vdo link in the comment field at score submission page.

Movement Standards

“Knee to chest”

In the knee to chest, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split-grip are all permitted.

Both knee must come into contact chest at the same time, inside the hands. 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.

“Burpee over the row”

-The athlete starts standing, achieves a prone position with the chest touching the floor and then achieves a standing position. At this point the athlete performs a two footed jump over the row “side lateral”. The rep is completed when the athlete shows control and has both feet fully on the floor.

“Rower”

-The monitor on the rower must be set to zero at the beginning of each row. The athlete may reset the monitor. The athlete must stay seated on the rower until the monitor reads 14 calories.

“Box jump”

-Every rep must begin with both feet on the floor. The rep finishes with the athlete standing with the hips and knees fully extended while in control on top of the box. Athletes must use a two-foot takeoff and a two-foot landing. Athletes may jump down or step down as long as they start each rep with both feet on the ground and finish each rep with both feet on the box.

WOD3:

Min 0 -5: 50 Thruster (34kgs)+ remaining of the time, find 1 rep max Clean and Jerk

Min 5-6: Rest

Min 6-11: 40 Cals row + remaining of time, find 1 rep max snatch

SCORE = 1 rep max

*At resting, allowed to load the bar BUT DO NOT LIFT.

*weight must be submitted in kgs.

*submit total weight of all 1 Rep Max

*The display of calories on the monitor should be clearly visible, either by filming with second camera specifically showing the calories on rower monitor or having someone filming throughout the workout.

* submit the second camera vdo link in the comment field at score submission page.

*Tie breaker is finish time of thruster.

Movement Standards:

“Thruster”

-This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease 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. If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition. Using a ball, box or other object to check for proper depth is not allowed.

“1 Rep max clean &jerk”

-The clean and jerk is a ground-to-overhead any way. A muscle clean, power clean, squat clean or split clean may be used to get the bar to the shoulders, and a shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. The barbell begins on the ground.

-The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

-Find 1 rep max clean and jerk within the minute 0-5 after 50 thrusters.

- the weight must be clearly filmed

“Rower”

-The monitor on the rower must be set to zero at the beginning. The athlete must stay seated on the rower until the monitor reads 40 calories.

“1 Rep max snatch”

For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete's body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A muscle snatch, power snatch, squat snatch or split snatch may be used. This is NOT a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep.

-Find 1 rep max snatch within the minute 6-11 after 40 cal row.

WOD4: 10 Rounds for time *Time cap 18 mins*

24 Double Unders

12 Wallball (9kgs)

6 Chest to bar

Movement Standards:

“Double -under”

-The rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

“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 center 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.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

-throw 9kgs ball to 10-ft. target

“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. At the top, the chest must clearly come into contact with the bar below.

Wod1: 5 Rounds for time *Time cap 14 mins*

10 Kipping handstand push ups

9 Overhead Squats (52kgs)

5 Strict handstand push ups

5/5 Pistol squats

*A box that is 36 inches wide and 24 inches deep must be marked on the floor.

Movement Standards:

“Handstand push-up”

-Every repetition of the handstand push-up 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, the athlete’s head makes contact with the ground. If the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates. The feet do not need to remain in contact with the wall for the entire movement but must touch the wall at the beginning and end of each rep. Kipping is allowed.

*A box that is 36 inches wide and 24 inches deep must be marked on the floor.

“Overhead squat”

 -The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted but not required to start the movement if standard depth is achieved.

 -The barbell must come to full lockout overhead, with the athlete’s hips, knees and arms fully extended, and the bar directly over the middle of the body. The athlete may not use a rack.

“Strict handstand push-up”

 -Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, only the heels in contact with the wall, the hips open and the body in line with the arms. The feet must remain inside the width of the hands throughout the entire repetition.

 -The palms of the hands must stay within the dimensions of the box marked on the ground, but the fingers may extend past the line.

*A box that is 36 inches wide and 24 inches deep must be marked on the floor.

"Pistol Squat

At the start and finish of each rep, the hips and knee of the working leg are extended. The non-working leg must remain in front of the body (cannot pass beyond profile). Holding on to the non-working leg is permitted.

At the bottom, the hip crease must pass below the top of the knee on the working leg. If any part of the body other than the support foot touches the floor before lockout, the rep will not count. Must alternate legs after every successful rep. Must complete a successful rep on one side before alternating. Resting the non-working leg on the working leg or using the hands/arms to push into the working leg is not permitted.

WOD2: AMRAP 16 mins

10 Toe to bar

12 Burpee over the row “side lateral”

14 Cals row

16 Box jump (30”)

*The display of calories on the monitor should be clearly visible, either by filming with second camera specifically showing the calories on rower monitor or having someone filming throughout the workout.

* submit the second camera vdo link in the comment field at score submission page.

Movement Standards:

“Toe to bar”

-The athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split-grip are all permitted.

-Both feet must come into contact with the bar at the same time, inside the hands. 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.

“Burpee over the row”

-The athlete starts standing, achieves a prone position with the chest touching the floor and then achieves a standing position. At this point the athlete performs a two footed jump over the row(side lateral). The rep is completed when the athlete shows control and has both feet fully on the floor.

“Rower”

-The monitor on the rower must be set to zero at the beginning of each row. The athlete may reset the monitor. The athlete must stay seated on the rower until the monitor reads 14 calories.

“Box jump”

-Every rep must begin with both feet on the floor. The rep finishes with the athlete standing with the hips and knees fully extended while in control on top of the box. Athletes must use a two-foot takeoff and a two-foot landing. Athletes may jump down or step down as long as they start each rep with both feet on the ground and finish each rep with both feet on the box.

WOD3:

Min 0 -5: 50 Thruster (43kgs) + remaining of the time, find 1 rep max Clean and Jerk

Min 5-6: Rest

Min 6-11: 40 Cals row + remaining of time, find 1 rep max snatch

SCORE = 1 rep max

*At resting, allowed to load the bar BUT DO NOT LIFT.

*weight must be submitted in kgs.

*submit total weight of all 1 Rep Max

*The display of calories on the monitor should be clearly visible, either by filming with second camera specifically showing the calories on rower monitor or having someone filming throughout the workout.

* submit the second camera vdo link in the comment field at score submission page.

*Tie breaker is finish time of thruster.

Movement Standards:

“Thruster”

-This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease 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. If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition. Using a ball, box or other object to check for proper depth is not allowed.

“1 Rep max clean &jerk”

-The clean and jerk is a ground-to-overhead any way. A muscle clean, power clean, squat clean or split clean may be used to get the bar to the shoulders, and a shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. The barbell begins on the ground.

-The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

-Find 1 rep max clean and jerk within the minute 0-5 after 50 thrusters.

- the weight must be clearly filmed

“Rower”

-The monitor on the rower must be set to zero at the beginning. The athlete must stay seated on the rower until the monitor reads 40 calories.

“1 Rep max snatch”

For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete's body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A muscle snatch, power snatch, squat snatch or split snatch may be used. This is NOT a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep.

-Find 1 rep max snatch within the minute 6-11 after 40 cal row.

WOD4: 10 Rounds for time *Time cap 18 mins*

24 Double Unders

12 Wallball (9kgs)

3 Ring muscle ups

Movement Standards:

“Double -under”

-The rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

“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 center 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.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

-Men throw 9kgs ball to 10-ft. target

“Ring muscle up”

-the athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the rings during the kip.

-The elbows must be fully locked out while in the support position above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

WOD 1 :  AMRAP 10 mins (1:1)

M or F: 15 burpees over dumbbell

“Max unbroken” Dumbbell thruster (Men 12kgs/Women 6kgs)

Score is thruster’s repetition

WOD 2 : 5 rounds for time * Time cap 17 mins

60 Single unders (each person)

30 Synchronize ball sit ups (6kgs)

15 Synchronize kettlebell deadlift (Men 16kgs/Women 8 kgs)

Are you coming together? We are looking for the best synchronization, stand up, back down, team workout baby!!

WOD3: Time cap 30 mins

Men - 1 Rep Max: Deadlift, Back Squat, Shoulder Press + 1 km run

Women – 1 Rep Max: Deadlift, Front Squat + 400 m run

*Record the best attempt

*weight must be submitted in kgs.

*submit total weight of all 1 Rep Max

*submit the sprint time in tie break

Requirements:

- 30 minutes running clock

- Empty barbell and bumper plate are set up (unloaded) athletes are not allow to load the weights before.

- Once the clock start, Athlete can choose to perform any movements they liked first.

- we recommend athletes to use the running watch.

- Running can measure by GPS Watches or film by second camera. This standard is a must.

- treadmill or true form runner are allow to use if you film by yourself.

- WODProof application can be useful.

- On the weightlifting movements, we are looking for the best attempt(world’s competition standard), but athletes can fail as many times as they attempt.

- Clarify the total weight at the end of the vdo is MUST.

Tips: communication is the key. Standard of the lift is worldwide. But for Kohtfit2020, you have 30minutes to perform your best lift and best running time.

WOD4 *AMRAP 20 mins

15 Box jump (Men 24”/Women 20”)

12 Wallball (Men 6kgs/Women 3kgs)

9 Cals row

“Rower”

-The monitor on the rower must be set to zero at the beginning. The athlete must stay seated on the rower until the monitor reads the target.

-The display of calories on the monitor should be clearly visible, either by filming with second camera specifically showing the calories on rower monitor or having someone filming throughout the workout.

- submit the second camera vdo link in the comment field at score submission page.

How fast can you go? You have to wait for your partner anyway...

- Start at the box jump then rotate as following order.

- Both athletes must share the same set of equipment (rower and box) *wallball weight is different

- They have to wait for one another to finish in order to move on. both athletes can’t box jumping at the same time according to the height of the box.

- First athlete must start at the box jump, once he or she complete the task, then the second athlete can start. Both athletes can’t perform the same exercise at the same time, they must wait until the person ahead of them to finish first.

Tips

- Fastest person go first

- Second person catch up

- Don’t pressure your partner!

WOD 1 :  AMRAP 10 mins (1:1)

M or F: 15 burpees over bar

“Max unbroken” thruster (Men 43kgs/Women29kgs)

Score is thruster’s repetition

Movement Standards:

“Burpees over the bar(lateral)”

-The athlete stand next to the bar, not facing the bar. Athlete performs a burpee next to the bar. Upper chest and legs have to touch the floor before getting up. Stepping up with one foot after the other is NOT allowed. When jumping over the bar, the athlete jumps up with both feet at the same time. The athlete does not have to extend body or clapping there hands while jumping over the bar.

“Thruster”

-This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease 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. If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition. Using a ball, box or other object to check for proper depth is not allowed.

WOD2: 5 Rounds for time *time cap 17 mins*

80 Double unders (share however you like)

12 Synchronize toe to bar

15 Synchronize deadlift (Men 70kgs/Women 47kgs)

Movement Standards:

“Double -under”

-The rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

“Synchronize toe to bar”

- the athletes must go from a full hang to having the toes touch the pull-up bar. At the start of each rep the arms must be fully extended with the feet off the ground and the feet brought back behind the bar and behind the body. The rep is credited when both feet come into contact with the bar at the same time inside the hands. For a synchronized toes-to-bar, both athletes’ feet must touch the bar at the same time.

“Synchronize deadlift”

-Starting at the floor, the athletes lift the barbell until their hips and knees reach full extension with their shoulders behind the bar. The arms must be straight throughout the entire movement. No bouncing. For the synchronized deadlift to count, both athletes must be standing with the bar at full extension at the same time.

-Must be a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.

- Lifting strap are not allowed

WOD3: For time * Time cap 12 mins*

50 Cals row EACH

In to find 1 rep max snatch for Men / Clean and jerk for Women

*ROWER - cannot split, 1 person finish the other follow, must reset

*Must finish rower first, then the bar can be touched/pre-loaded the bar is allowed

*Only 1 working person on the bar at a time

*Weight must be submitted in kgs.

*submit total weight of all 1 Rep Max

*The display of calories on the monitor should be clearly visible, either by filming with second camera specifically showing the calories on rower monitor or having someone filming throughout the workout.

* submit the second camera vdo link in the comment field at score submission page.

*Tie breaker is finish time of 2nd person rower.

Movement Standards:

“Rower”

-The monitor on the rower must be set to zero at the beginning. The athlete must stay seated on the rower until the monitor reads 50 calories.

“1 Rep max snatch”

For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete's body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A muscle snatch, power snatch, squat snatch or split snatch may be used. This is NOT a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep.

-Find 1 rep max snatch after 50 cal row.

“1 Rep max clean &jerk”

-The clean and jerk is a ground-to-overhead any way. A muscle clean, power clean, squat clean or split clean may be used to get the bar to the shoulders, and a shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. The barbell begins on the ground.

-The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

-Find 1 rep max clean and jerk after 50 calories row.

-The weight must be clearly filmed

WOD4: AMRAP 15 mins

3 Dumbbell box step over (Men 24”/22.5kgs each) (Women 20”/15kgs each)

6 Pull ups

9 Burpee box jump (Men 24”/Women 20”)

**waterfall style/ partner finish one movement first

Movement Standards:

“Dumbells box step over”

-The dumbbell box step-over begins with both feet on the ground and the dumbbells in the athlete’s hands.

-When stepping up and over, both feet must make contact with the top of the box. There is no requirement to stand tall while on top of the box. The rep will be counted when both of the athlete's feet touch the ground on the other side of the box.

“Pull-up”

-This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed, as long as all the requirements are met. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar.

“Burpee Box Jump”

-The athlete starts standing, achieves a prone position with the chest touching the floor and then achieves a standing position. At this point the athlete performs a two footed jump onto the box. The rep is completed when the athlete shows control and has both feet fully on the box with hips and knees fully in extension.