21.1 - gO HARD OR GO HOME 4.0

For time (no cap)

21 cal row

21 (7 DB front squats, 7 DB clean & jerk, 7 DB burpee box step-ups)

15 cal row

15 (5 DB front squats DB clean & jerk, 5 DB burpee box step-ups)

9 cal row

9 (3 DB front squats, 3 DB clean & jerk, 3 DB burpee box step-ups)

Rx Divisions 2x22.5/15kg db's, 24/20" box
Scaled Division 2x15/10kg db's 24/20" box

Movement standards:

Rowing: Workout must be completed on a concept 2 rower. Rower must be in frame and the display clearly visible to the camera. Monitor must be reset to 0 for each section on the rower.

Db Front squat: Db's must sit on the shoulders. Hands must be kept on the handles of the Db's at all times. Athlete must break the horizontal plane of the knee with their hip crease at the bottom of the squat and stand to full knee and hip extension at the top of the rep.

Db Clean & jerk: 1 head of both of the db's must touch the floor outside of the feet at the bottom of the rep. The db's must make contact with the shoulders (double snatch is not permitted) on the way up on the rep, any form of shoulder to overhead is permitted as long as both feet are together, knees, hip and arms are extended when the db's are overhead.

Db burpee box step-up: The athlete begins by performing a burpee between the db's, chest must touch the floor at the same time as thighs. The athlete then stands up, picking the db's up and a step up is performed onto a box (no jumping!) athlete must reach full hip and knee extension and stand tall on the top of the box to complete the rep. Following this the athlete steps back off the same side of the box and can begin the next rep.

21.2 - FME TOTAL

20 minutes to establish

1RM Deadlift

1RM Hang Squat Clean

1RM Push Press

Movement Standards & Workout Description

• 1 Barbell to be used throughout.

• Athlete can perform lifts in any order and spend as little or as long on each of the 3 lifts as they wish.

• Barbell must be unloaded to begin

• Squat rack can be used for push press.

• Collars must be used

• Lifting straps not permitted

  Deadlift: Conventional deadlift, no sumo. Barbell begins on the ground with the athletes hands places outside of the knees. The rep is completed when the athlete is stood with full knee, hip and back extension with the shoulders visible behind the vertical plane of the barbell.
  
  Hang squat clean: Barbell must be lifted to full extension of the knee and hips first (deadlift) before breaking at the hip to a hang position (any height above the top of the knee is acceptable). The athlete must break parallel at the bottom of the squat with the hip crease clearly viable below the vertical plane of the top of the knee. A power clean followed by a front squat is permitted in scaled divisions only.
  
  Push Press: Barbell begins on the athletes shoulders and finishes with the athlete stood tall, feet under hips and with knees, hips and arms extended. Knees must not re-bend after the initial dip and drive of the push press (i.e. a push jerk) any jerks will be no repped.

21.3 - Thurpees

For time (15min cap)

10 Thrusters 60/40

5 Bar facing burpees

20 Thrusters 50/32.5

10 Bar facing burpees

30 Thrusters 40/25kg

15 Bar facing burpees

Rx male u35: 60,50,40kg

Rx female u35: 40,32.5/25kg

Rx male 35+: 50,45,40kg

Rx female 35+:35,30,25kg

Sc males: 50,40,30kg

Sc females: 35,30,25kg

Movement Standards &Workout Description

• Barbell begins loaded to the weight of the first set of thrusters

• Only 1 barbell to be used throughout

• Collars must be used on the bar

• Athlete must change their own plates on the bar
  
  Thrusters: Athlete must break parallel at the bottom of the rep (hip crease below the vertical line of the top of the knee) and push the bar overhead in one movement from the bottom of the squat to full knee, hip and arm extension with their head pushed through the arms any the top of the rep.
  
  Bar facing burpees: Athlete begins facing the barbell. The chest and thighs must touch the floor simultaneously and the bottom of the rep before coming up onto feet and finished by performing a 2 footed jump over the barbell (scaled divisions can step over the bar). The next rep begins by turning to face the bar before starting the burpee. Rx divisions must 2 foot jump the burpees, stepping the burpees is permitted in scaled only.

21.4 - GTI (Gymnastic Triple Intervals) RX

3x 4minute rounds, 2min rest between rounds

Round 1

60 Double unders

30 Wall balls 9/6kg

Max effort HSPU

Round 2

60 Double unders

30 wall balls 9/6kg

Max effort TTB

Round 3

60 Double unders

30 wall balls 9/6kg

Max effort ring dips

*Score is total reps across all 3 rounds combined

21.4 - GTI (Gymnastic Triple Intervals) Scaled

3x 4minute rounds, 2min rest between rounds

Round 1

90 Single unders

30 Wall balls 9/6kg

Max effort Hs wall hold*

Round 2

90 Single unders

30 wall balls 9/6kg

Max effort hanging knee raises

Round 3

90 Single unders

30 wall balls 9/6kg

Max effort ring support hold*

*Every 1s held = 1 rep

**Score is total reps across all 3 rounds combined

Movement Standards & Workout Description

Double unders: Rope must pass twice under the feet per jump. Double foot jumps only, no hopping. failed attempts where the rope doesn't make it under the feet do not count.

Single unders (scaled): rope must pass under the feet once per jump. Double foot jumps only, no hopping. failed attempts where the rope doesn't make it under the feet do not count.

Wall balls: This is a standard wall ball shot, both rx & scaled throw to a 10/9ft target. Athletes must squat to below parallel at the bottom of the rep and throw the ball to make contact with the target to complete the rep. Any misses of the target are no reps.

HSPU: Athletes begin by kicking up to a wall at full arm extension before lowering their head down to the floor and returning to a fully locked out position of arms, hips and knees. Both feet must be in contact with the wall at the top of the rep and head must be pushed through the gap created by the arms. Kipping or strict reps are both accepted.

HS wall hold: Athletes kick up to the wall and hold a handstand for as long as they can. In the hold arms, hips and knees must be locked out and both feet against the wall. You can come down and kick back up as many times as you wish but only time held stationary against the wall will count.

TTB: Both feet must make contact with the bar simultaneously and the feet must break the horizontal plane of the bar at the bottom of the rep.

Hanging leg raises: Knees must break the horizontal line of the athletes hip and feet must finish behind the vertical plane of the pull up bar.

Ring dips: Rep begins with arms extended at the elbow, athletes dip down until their shoulders touch the rings and return to full extension of the elbow.

Ring support hold: Athletes jump up to lockout of the elbow on the rings and hold for as long as they can. There is no limit on the amount of attempts the athlete can make and each attempt counts towards the total time held but only once full lockout is achieved.