Total time 4 minutes

Perform a Max set of unbroken BMU in a 2 minute window.

Rest 1 min.

Max BMU in 1 min.

// Score:

Your score is the total bar muscle ups performed across the two sections.

If you are unable to perform bar muscle ups you should leave the field blank or enter 0

A total of 240 points are available for this workout, with the top athlete receiving 240, 2nd 239, 3rd 238 etc

VIDEO SUBMISSIONS ARE NOT REQUIRED

// Movement standards:

Bar muscle up: In the muscle-up, you 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 swings or rolls to support are not permitted. The heels must not rise above the plane of the bar during the kip. At the top of the movement, the arms must be fully locked out while the athlete supports themselves 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.

Find your maximum weight for the complex

3 x Clean - 2 x Front Squat - 1 x Shoulder to Overhead

The bar may not pause on the ground during the 6 repetitions but you may rest or reset at any other point. If you fail one movement you may repeat it providing the bar does not rest on the ground.

// Score:

Enter the maximum weight in kg with which you can successfully complete the 6 reps. E.g. if you complete the complex at 80kg then your score will be 80kg.

A total of 240 points are available for this workout, with the top athlete receiving 240, 2nd 239, 3rd 238 etc

VIDEO SUBMISSIONS ARE NOT REQUIRED

// Movement standards:

Clean: Each of the 3 cleans begins from the ground and finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. A squat clean, a power clean or muscle clean is permitted.

Front Squat: after the 3rd Clean has been completed the athlete must then perform 2 front squats. With the barbell in a front rack position (elbows in front of the plane of the bar) the athlete must perform 2 full squats (even if the last clean was a squat clean) so that the hip crease passes below the plane of the knee at the bottom of the movement. At the top of the movement the hips and knees must be fully open.

Shoulder to overhead: on completion of the 2nd front squat the STOH begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.

Find your 1 rep max snatch

// Score:

Maximum weight in kg with which you can successfully complete a 1 rep max snatch (power snatch is acceptable)

A total of 240 points are available for this workout, with the top athlete receiving 240, 2nd 239, 3rd 238 etc

VIDEO SUBMISSIONS ARE NOT REQUIRED

// Movement standards:

Snatch: The snatch will be counted once the Athlete clearly shows control of the barbell overhead. 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. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. Muscle, power and full snatch are all acceptable.

Find your 3 rep max touch and go deadlift

// Score:

Maximum weight in kg with which you can successfully complete 3 reps. E.g. if you complete 3 deadlift at 120kg then your score will be 120kg.

A total of 240 points are available for this workout, with the top athlete receiving 240, 2nd 239, 3rd 238 etc

VIDEO SUBMISSIONS ARE NOT REQUIRED

// Movement standards:

Deadlift: This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached. Belts may be used but straps may not.

Total time 4 minutes

Perform a Max set of unbroken Chest to Bar Pull ups in a 2 minute window.

Rest 1 min.

Max Chest to Bar Pull ups in 1 min.

// Score:

Your score is the total Chest to Bar Pull ups performed across the two sections.

If you are unable to perform Chest to Bar Pull ups you should leave the field blank or enter 0

A total of 240 points are available for this workout, with the top athlete receiving 240, 2nd 239, 3rd 238 etc

VIDEO SUBMISSIONS ARE NOT REQUIRED

// Movement standards:

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. At the top, the chest (below clavicle) must make contact with the bar.

3 min AMRAP

9 x Wall Balls (Male: 9kg or 20lb to 10ft, Female: 6kg or 14lb to 9ft)

6 x Box jump over (24” / 20” – Step ups ARE permitted)

Rest 1 min

4 min AMRAP

12 x Thrusters (35kg/20kg)

30 x Double Unders

Rest 1 min

5 min AMRAP

15 x Calorie row (male) / 12 x Calorie row (female)

9 x Burpees over Rower

If you are unable to perform Double unders you may complete the workout with 60 (2:1) Single Unders per round HOWEVER anyone who does not complete the workout as prescribed above will place lower for this workout than anyone who completes with Double unders.

// Score

Your score is the TOTAL repetitions across all three parts (1 calorie = 1 repetition)

A breakdown is NOT required. You will enter a SINGLE NUMBER as a score for the workout, the total repetitions complete across all sections. DO NOT ENTER number of rounds.

Note: If you perform the workout with Single Unders, when entering your score mark "NO" when asked if completed the workout to the prescribed standards.

A total of 720 points are available for this workout, with the top athlete receiving 720 points, 2nd 717, 3rd 714 etc

VIDEO SUBMISSIONS ARE NOT REQUIRED

// Movement standards

Row: any damper setting may be used 

Wall Ball: In the 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 centre 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.

Box Jump Over: Both feet must make contact with the box at the top of the movement, full extension is not required. The athlete may step or jump onto the box, and may step or jump off the box to complete the movement.

Thruster: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar begins in the front rack. The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels to complete the movement.

Double Under: This is a standard DU where the rope must pass twice under the feet on each rotation.

Row: any damper setting may be used.

Burpee over Rower: At the bottom position the Athlete’s chest and hips must touch the ground. The jump over the rower must be a two footed take-off, one footed jumping or stepping over is not permitted. Full extension over the rower is NOT required. There is no restriction on orientation to the rower. Athletes may step out into the bottom of the movement, and step back in, if desired.

In a 6 minute window, complete as far as possible, an ascending ladder of Power Cleans, Shoulder to Overhead and Toes To Bar.

Male: 35kg Female: 20kg

3 x Power Cleans

3 x Shoulder to Overhead

3 x Toes to Bar

6 x Power Cleans

6 x Shoulder to Overhead

6 x Toes to Bar

9 x Power Cleans

9 x Shoulder to Overhead

9 x Toes to Bar

Continue with the ladder adding 3 repetitions each round until the 6 minute cap is reached.

Female athletes should use a 15kg Barbell and 2 x 2.5kg plates. The power cleans should start from mid shin, to take account of the difference in size of standard bumper plates. 

Please read the movement standards for full details.

If you are unable to perform TTB you may complete the workout with Hanging Leg Raises as per movement standards. HOWEVER anyone who does not complete the workout as prescribed above will place lower for this workout than anyone who completes at least one TTB.

// Score:

The total repetitions in the 6 minute window. NOT the round you reached. E.g. if you complete 7 Power Cleans in the round of 12 your score will be 3 + 3 + 3 + 6 + 6 + 6 + 9 + 9 + 9 + 7 = 61

Note: If you peform the workout with Hanging Leg Raises when entering your score mark "NO" when asked if you completed the workout to the prescribed standards

A total of 720 points are available for this workout, with the top athlete receiving 720 points, 2nd 717, 3rd 714 etc

VIDEO SUBMISSIONS ARE NOT REQUIRED

// Movement standards:

Power clean: The movement starts with the barbell on the ground and finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. A power clean or a muscle clean may be performed. A squat clean is not permitted. Female athletes should use a 15kg Barbell and 2 x 2.5kg plates. The power cleans should start from mid shin, to take account of the difference in size of standard bumper plates. 

Shoulder to overhead: Each rep begins with the barbell on the shoulders with the hips and knees fully extended and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.

Toes to bar: The movement begins with the athlete in a full hang and finishes with both feet in contact with the bar at the same time, inside the hands (but do not have to first make contact at the same moment). The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar.

Hanging Leg Raise: For a hanging leg raise the athlete must go from a full hang to the legs being lifted so that the heals are above the plane of the hips. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar.

Total time 4 minutes

Perform a Max set of unbroken Pull ups in a 2 minute window.

Rest 1 min.

Max Pull ups in 1 min.

// Score:

Your score is the total Pull ups performed across the two sections.

If you are unable to perform pull ups you should perform banded pull ups on a purple band and when entering your score mark "NO" when asked if completed the workout RX'd. If you are unable to perform banded pull ups, please enter 0.

Any athlete performing banded pull ups will place lower for this workout than an athlete completing a single standard pull up

A total of 240 points are available for this workout, with the top athlete receiving 240, 2nd 239, 3rd 238 etc

VIDEO SUBMISSIONS ARE NOT REQUIRED

// MOVEMENT STANDARDS:

Pull-up: This is a standard 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. At the top, the chin must break the horizontal plane of the bar

Banded pull-ups: The athlete may use a purple band to assist with the pull-up movement. At the bottom of the movement the arms must be fully extended and the ear visible in front of the arms. At the top, the chin must break the horizontal plane of the bar.