The Wildhearts Club Games 2023

WORKOUT

25 min AMRAP

25 meter relays

NOTES

For this workout the teams need to perform as many 25 meter swim relays as possible within 25 minutes. Teams need to determine the order of athletes before the workout starts. Teams are NOT allowed to change this order during the workout. 

This workout begins with all athletes in the predetermined order, behind the designated starting position. After the call of “3,2,1… go”, the first athlete may move to the pool side to start his or hers 25 meter relay. 

Each relay always starts and finishes with the athlete standing fully extended on the pool side.  When finished with the relay, every athlete needs to stand on their predetermined spot waiting their turn.

Only fully completed relays will count as a score.

Scoring is the total amount of relays.

MOVEMENT STANDARDS

Swim
During the relay athletes are only allowed to start their 25m on the judge’s call. The judge will give the call when the previous athlete stands tall on the side of the pool.

WORKOUT

24 MIN AMRAP

3-6-9-12-15-18-21-… etc.

Worm thrusters
Burpees over the worm

NOTES

For this workout the teams will perform as many rounds and repetitions as possible within 24 minutes of an ascending ladder containing Worm Thrusters and Burpees over the worm. This workout has a moving part between 2 predetermined areas, meaning that each step of the ladder is done in a different area.

This workout begins with all athletes behind the designated start/finish position. After the call “3,2,1… go”, all athletes may move to the first area to start their first round containing 3 repetitions of the worm thruster followed by 3 repetitions of the burpees over the worm. When this round is completed the team must move the worm to the second area.

At the second area the team may start their second round containing 6 repetitions of the worm thruster, followed by 6 repetitions of the burpees over the worm. After the second round is completed the team must return the worm to the first area.

Teams keep doing this until the 24 minutes are passed.

Scoring is the total amount of reps.

MOVEMENT STANDARDS

Worm Thrusters
The worm thruster starts with the worm on the same shoulder for all Athletes. The hip crease must clearly pass below the top of the knees in the bottom position. The synchro portion of this movement is at the bottom of the squat. At the top, each athlete’s hip and knees must remain fully extended as the worm is lifted over the athletes heads and moved to the opposite shoulder. The arms do NOT need to reach full extension as the worm is moved overhead. Athletes may be in any order.

Burpees
Al burpees are performed lateral with 2 athletes on each side of the worm, all facing in one direction. Each athlete’s chest and tights must touch the ground at the same time. When jumping over the worm, a two-foot takeoff is required. The rep is counted when all four athletes land on the opposite side of the worm.

WORKOUT

FEMALE 1

5 min EMOM,
1 attempt each minute*

- 1 min reset -

MALE 1

5 min EMOM,
1 attempt each minute*

- 1 min reset - 

FEMALE 2

5 min EMOM,
1 attempt each minute*

- 1 min reset -

MALE 2

5 min EMOM,
1 attempt each minute*- 1 min reset -

* Athletes have to start their lift within the first 10 seconds of each minute

NOTES

This workout is a heavy event where each team member has to perform a heavy 1 rep max snatch each minute. Each lift has to start within the first 10 seconds of each minute.

This workout starts with 1 pre-loaded barbell, containing a starting weight for female number 1. The workout begins with the first female athlete behind the barbell. After the call of “3,2,1… lift”, the first female athlete may step towards the bar for her first lift. After the last lift there will be an additional  reset minute to pre-load the bar for the next athlete.

Only team members may assist with loading the bar.

The score is all 4 heaviest lifts combined.

MOVEMENT STANDARDS

Snatch
The movement begins with the barbell on the ground. The barbell must be lifted to the overhead position in one smooth motion. A muscle, Power or Squat Snatch is permitted. The rep is credited when the athlete has the knees, hips and arms fully extended. A clean and jerk is NOT permitted. The rep is credited on the call of the judge.

WORKOUT

For time

100 cal Duo Double Row-erg
50 Synchro deadlifts
50 Handstand push-ups/Handstand hold*
50 Synchro deadlifts
100 cal Duo Double Row-erg

*For the reps to count, the remaining team members must hold a handstand against the wall

40,60,60 & 80kg

CAP: 30 min

NOTES

This work is a team synchro event with a buy in and a buy out of 100 calories that have to be executed on 2 row-ergs at the same time.

This workout starts with all athlete’s on the designated start/finish position. At the call 3,2,1… go, the athletes may move to the 2 row-ergs to execute 100 calories on both machines. 

Once finished all athletes may move to the next station to execute 50 synchronised deadlifts using 4 barbell’s. Athletes are free to decide who lifts what weight.

In the middle part of this workout the athletes need to perform 50 handstand push-ups, with the entire team in the handstand, with only one athlete executing the handstand push-ups. Athletes are free to decide who executes the handstand push-ups.

When the handstand push-ups are done, athletes may return to the 50 deadlifts followed by 100 calories on the 2 row-ergs.

The workout is finish when all athletes are back at the start/finish position.

Scoring is total time.

MOVEMENT STANDARDS

Row-erg
Each row starts with both machines on 0 calories. The row ends when both machines have 100 calories. Teams may switch at any time and do NOT have to reset the monitor.

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 and hips in line. For synchronisation athletes need to reach the top position at the same time. Athletes may switch barbells at any time during the workout.

Handstand push-ups & handstand holds
The handstand push up starts with all athletes in the handstand against the wall, with the arms, hips and shoulders fully extended. Only the feet may be touching the wall at the start and finish of each rep. The rep is credited upon return to the starting position. At the bottom, the head must make contact with the ground. While one athlete performs the handstand push up, the rest of the team remain in the handstand hold. Any style of the handstand hold is permitted.

WORKOUT

For time

500m Duo Double Ski-erg
50 Duo Synchro front squats @ 30/40kg
500m Duo Double Ski-erg
40 Duo Synchro front squats @ 35/50kg
500m Duo Double Ski-erg
30 Duo Synchro front squats @ 40/60kg

TIEBREAK TIME

500m Duo Double Ski-erg
20 Duo Synchro front squats @ 45/70kg
500m Duo Synchro
10 Duo Synchro front squats @ 50/80kg

CAP: 20 MIN

NOTES

This workout is a duo synchro event where only 2 athletes will work at the same time. 

This workout starts with all athlete’s on the designated start/finish position. At the call 3,2,1… go, the athletes may move to the ski-ergs to start their first round containing  500 meters on two  machines followed by 

50 synchronised front squats with a 30 and 40 kg barbell. Athletes are free to choose, divide and switch.

For the second round athletes return to the the ski-ergs to execute their second second 500 meters. Followed by 40 front squats with a 35 and 50 kg barbell. It is NOT allowed to preload the bar during the ski. 

In the third round athletes will execute 500 meters followed by 30 front squats with a 40 and 60 kg barbell.

In the fourth round athletes will execute 500 meters followed by 20 front squats with a 45 and 70 kg barbell.

In the fifth and final round athletes will execute 500 meters followed by 10 front squats with a 50 and 80 kg barbell.

The workout is finish when all athletes are back at the start/finish position.

MOVEMENT STANDARDS

Ski-erg
Before each duo double ski starts, the computer must clearly state 0 meters. The athletes are NOT allowed to leave the platforms before BOTH machines clearly state 500 meters. 

Front squat
Each front squat starts from the rig with both athlete’s hips and knees fully extended. During the squat the crease of the both athlete’s hips must be clearly below the top of the knees at the bottom. The bar must remain in the front rack position. The rep is credited when both athlete’s hips and knees reach full extension and the bar is supported in the front rack position. In order to synchronise, both athletes need to reach the top position at the same time.  

WORKOUT 

For time

ATHLETE 1 - 20” @ 2x12,5kg
2 Rounds of
12 cal Echo bike
9 Dumbbell box step overs
60 Meter dumbbell farmer carry

ATHLETE 2 - 20” @ 2x17,5
2 Rounds of
12 cal Echo bike
9 Dumbbell box step overs
60 Meter dumbbell farmer carry

ATHLETE 3 - 24” @ 2x17,5kg
2 Rounds of
12 cal Echo bike
9 Dumbbell box step overs
60 Meter dumbbell farmer carry

ATHLETE 4 - 24” @ 2x25kg
2 Rounds of
12 cal Echo bike
9 Dumbbell box step overs
60 Meter dumbbell farmer carry

CAP: 20 MIN

NOTES

This workout is a individual sprint relay, where each athlete has to complete their own relay. During the workout athletes are free to choose who will execute what relay.

This workout starts with all athlete’s on the designated start/finish position. At the call 3,2,1… go the first athlete may move to the bike starting the first relay. 

The next athlete can only start when the previous athlete is clearly past the the finish and the judge gives the go-ahead. 

The workout is finish when the last athlete is back at the start/finish position.

MOVEMENT STANDARDS

Echo bike
Each round the computer must start at zero calories. The athlete may not move of the bike, until the computer clearly states 12 calories.

Dumbbell box step overs
During the box step overs, the dumbbells are held in a suitcase style. The dumbbells may NOT be rested on any part of the body or the box. The use of grips is  NOT permitted. Athletes have to step on the box with both feet, but do NOT have to extend on top of the box. 

Dumbbell farmer carry
During the farmer carry, the dumbbells are held in a suitcase style. The dumbbells may NOT be rested on any part of the body during the carry. Each carry starts behind the line and ends with both the athlete’s feet clearly over the line. Throwing the dumbbels ore crouching over the line is NOT permitted. The use of grips is NOT allowed.

WORKOUT

For time

30 Worm clean & jerks
30 Meters worm lunges
30 Pull-ups/Worm holds*

20 Worm clean & jerks
20 Meters worm lunges
20 Chest to bar/Worm holds*

10 Worm clean & jerks
10 Meters worm lunges
10 Bar muscle-ups/Worm holds*

*For the reps to count, the remaining team members must hold the worm on their shoulders

CAP: 30 min

NOTES

This is the final workout that contained 2 pre- determined workstations and 1 moving part. 

This workout starts with all athlete’s on the designated start/finish position. At the call 3,2,1… go the athletes may move to their worm to start their first round. Note that athletes have to perform the clean & jerks within the predetermined workstation and can not leave this workstation while executing their reps.

For the lunges the entire team needs to start behind the start line and the entire team needs to be passed the finish line.

During the hold the remaining team members needs to be in the previous mentioned workstation. 

For the workout to finish, all athletes need to be back at the tart/finish position.

MOVEMENT STANDARDS

Worm Clean & Jerk
Each rep starts with all four athletes cleaning the worm to their shoulder, then jerking it overhead to the opposite shoulder. The rep is counted when all athletes are fully locked out at the knee and hip with the worm clearly supported on the opposite shoulder, all at the same time. All athletes must be facing the same direction.

Worm lunges
Each rep starts with the worm on all four athlete’s shoulder. All four athletes must be facing the same direction with the worm on the same side shoulder. The team lunges forward with all four athletes touching their knee on the floor before standing to full lockout at the knees and hip. The rep is credited when all four athletes stand to full lockout with the worm on the shoulder, all at the same time. Shuffle steps are not allowed and will result in the team being brought back to repeat their previous lunge. 

Pull-ups and Chest to bar pull-ups
This is a standard (chest to bar) pull-up. Dead hang, kipping or butterfly (chest to bar) pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with both athlete’s feet off the ground. Overhand, underhand or mixed grip are all permitted. A single rep is credited when the athlete’s chin is clearly above the bar or when he athlete’s chest clearly comes in contact with the bar.

Bar Muscle Ups
The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. No portion of the foot may rise above the height of the bar during the kip. The rep is credited when the arms of both athletes are fully locked out while the athlete is in the support position 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. Only the hands and no other part of the arm may touch the pull-up bar.