Meta Human

1000m ROW

50 Dumbbell overhead standing lunges 22.5/15kg

50 Box overs 24/20 inch

50 Dumbbell GTOH 22.5/15kg

Remaining time Max - Bar muscle ups.

SCORE:- if under time cap total reps 1150 + number of Bar MU’s e.g. 8:81 time with 7 Bar MU’s = 1157

12 minute Cap

Human

1000m ROW

50 Dumbbell overhead standing lunges 1 x 17.5/12kg

50 Box overs 24/20 inch

50 Dumbbell GTOH 17.5/12.5kg

Remaining time Max - Pull ups

SCORE:- if under time cap total reps 1150 + number of Pull-ups. e.g. 8:81 time with 7 Pull ups = 1157

12 MINUTE CAP

Athletes can split reps as required there is no minimum work requirement.

Standards

Rower should be set to 1000m and count down to 0m. athletes can be ready to go on Dumbbell OH Lunges. (COVID-19 a second rower can be used but the athlete can’t sit on rower until first athlete has come off their rower.)

Dumbbell overhead lunges start with both feet together and Dumbbell held over head with fully extended arm, athlete will lunge making knee contact with ground before standing fully with feet together heels down for rep to count. No requirement to change hands.

Box overs require both feet to make contact with top of box at the same time, this can be done by stepping or jumping, rep is complete when athlete has both feet on floor on other side of box, there is no requirement to stand up during the movement.(Covid19 a second box can be used for 2nd athlete)

Dumbbell ground to overhead, both heads of the dumbbell must make contact with ground each rep and move to full extension overhead to count, alternating arms is allowed changing hands should not happen above head.

Pullups start from from a dead hang position below the bar and end with chin over the bar. Over hand grip only, strict, kipping and butterfly movements are acceptable.

Video standards

Rower computer should be visible at the start and end of Rowing section, all movement standards should be clearly visible through your video and a time marker must be on display.

Barbell Chipper

For time!

50 Deadlifts (Athlete 2 holds bar)

40 Hang power cleans (Athlete 2 holds bar)

30 Shoulder to over head (Athlete 2 holds bar)

20 Back squats (Athlete 2 holds bar)

Bar being held is held at the top of the deadlift.

1 Athlete must complete minimum work of 10 reps before swapping with 2nd Athlete to complete the work.

If any Athlete puts the bar down at anytime, team must complete 5 Syncro Burpees before continuing, work can’t continue until both Barbells are being held in start positions, there is no requirement to do 5 burpees after work has been completed, barbells can be put down.

Meta-Human :- 50/35kg

Human :- 40kg/25kg

Standards

Deadlifts start from the ground and finish with Athlete standing to full extension and shoulders behind the bar.

Hang power cleans start with bar above the knee and finish at full extension in front rack with elbows clearly past the bar.

Shoulder to overhead start with the bar in the front rack position with bar in contact with the shoulder and moves to fully extended lock out above the head through the central plain. Press, Push press and Jerk can be used.

Back squats, bar starts on the back at full extension and athlete descends until the hip crease passes below horizontal with the top of the knee before returning to full extension.

Syncro burpees start at full extension move to chest and thighs on floor and finish with an upright jump and clap above the head. Athletes must be Syncro in the bottom position.

Video standards

All movement standards should be clearly visible through your video and a time marker must be on display.

GYMNASTICS 8 MIN AMRAP SPLIT AS REQUIRED!

META-HUMAN

10 Pull ups

20 Double unders

10 KB overhead swings (kb base facing up, arms fully extended) 24/16kg

20 Toes to bar

HUMAN

10 Pull ups

20 Double unders / 50 singles

10 KB swings to eye level (elbow passing horizontal plain) 24/16kg

20 Butterfly Situps

Athletes can choose to break up as they like to achieve the workout but this must be done in order i.e. 10 pull-ups completed before moving to double unders....no minimal work requirement.

Standards

Pullups start from from a dead hang position below the bar and end with chin over the bar. Over hand grip only, strict, kipping and butterfly movements are acceptable.

Double unders two footed jump with rope passing under feet twice before landing. Single unders require a single pass under feet, otherwise standard is the same.

KB over head swings start with KB on ground and move through a 2 handed swing or pull and punch to full extension of hips, knees and torso with arms extended fully overhead, KB base must face upward. KB swing to eye level the elbow must pass horizontal plain and arms must fully extend.

Toes to bar, athlete starts from dead hang below the bar and feet must touch bar at the same time, once heels return past vertical plain at the bottom the rep will count.

Butterfly situps start with base of feet together, hands must touch ground behind the head, athlete sit up until shoulder breaks vertical with hip crease and hands touch floor in front of feet.

Video standards

All movement standards should be clearly visible through your video and a time marker must be on display.

You go I go Sprint Total

Part A

META-HUMAN

10 Burpees over the bar

10 Hang power Snatch

10 Overhead Squat

10 Burpees over the bar

42.5/30kg

HUMAN

10 Burpees over the bar

10 Hang Snatch/Hang power Clean and Jerk

10 Back Squat

10 Burpees over the bar

35/25kg

Rest 2 Mins

1 Athlete must complete all work before Athlete 2 goes..... Sprint but with high standards!

Standards

Burpees over the bar, these are bar facing, athletes chest and thighs touch the ground, stepping in is allowed, a two footed jump and landing over bar counts as a rep.

Hang power snatch starts from above the knee and utilising snatch techniques moves to full extension above the head dissecting the head and bodies vertical plain. Hang power clean and jerk can be utilised in the Human division only, starting with bar above the knee moving to extension of body with bar in front rack before moving to arms fully extended overhead dissecting head and bodies vertical plain. press, push press and jerks accepted.

Overhead squats start with the bar fully extended and locked out above the head, athlete descends until the hip crease passes below horizontal with the top of the knee before returning to full extension hips through at the top.

Back squats, bar starts on the back at full extension and athlete descends until the hip crease passes below horizontal with the top of the knee before returning to full extension.

Video standards

All movement standards should be clearly visible through your video and a time marker must be on display.

YOU GO I GO SPRINT TOTAL

In an 8min window complete complex for combined weight total!

1 rep Max Complex

Clean - Front squat - Shoulder to overhead Complex.

M weight + F weight = Total Kg

Bars can be pre-loaded in rest time.

Standards

Clean starts from the ground and passes through the clean movement catching in the front rack position before returning to full extension of hips, knees and torso. Any variation of clean can be used.

Front squat, from front rack at full extension athlete descends until the hip crease passes below horizontal with the top of the knee before returning to full extension.

Shoulder to overhead start with the bar in the front rack position with bar in contact with the shoulder and moves to fully extended lock out above the head through the central plain and feet together. Press, Push press and Jerks can be used.

Video standards

All movement standards should be clearly visible through your video and a time marker must be on display.

DEATH BY WALLBALLS

Every minute on the minute Wallballs until caught by minute.

Reps start a 3, both Athletes complete their reps within the minute for round to count, the reps increase by 3 each round until caught by clock. there is no syncro requirement.

Rep example 3, 6, 9, 12, 15, 18, 21, 24, 27, 30, 33, 36, 39, 42...........................Death!

Wallball 9/6kg to a 10/9ft target

SCORING :- Total reps including reps in round you get caught in i.e. in 21’s round, 11 reps male 20 reps female before times runs out will be :- 6 Rnds 31 reps, both athletes must complete there wallballs to progress.

Standards

Wallballs, ball start on the ground with athlete standing upright, on 3.2.1 go! ball is picked up and cleaned into front rack position with hip crease below parallel line with top of knee, athletes then passes through extension to make wallball reach target for rep to count. Ball starts on the ground for each round.Athletes should return through below parallel to restart another rep.

Video standards

All movement standards should be clearly visible through your video and a time marker must be on display.