Final

10 minute time cap

RX: (partition as desired throughout - no minimum work requirement)

10 x Bar muscle ups

20 x Burpee box jump

30 x Deadlifts 125kg/90kg

40 x HSPU's

50 x Calorie row

Scaled: (partition as desired throughout - no minimum work requirement)

10 x CTB Pull ups (Male) / Standard Pull ups (Female)

20 x Box jumps

30 x Deadlifts (100kg/70kg)

40 x Hand release push ups

50 x Calorie row

// 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.

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.

 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.

During competition you may push yourself harder than you would in training, and the rig may be a different surface to what you are used to, as such hand tears can be common. It is fine to wear gloves or other hand protection – however you may not tape or adjust the rig in any other way.

WOD 1

WOD 1 consists of 2 sections scored separately:

In a 10 min window:

Row 1800m (male), 1600m (female) to be shared anyhow

Your time for the row will be your score for part A

In remaining time with only 1 athlete to be working at a time AMRAP (part B):

RX:

10 x Burpees over Erg

20 x Alternating DB snatch (22.5kg/15kg)

30 x Double Unders

Scaled:

10 x Burpess over Erg

20 x Alternating DB snatch (17.5kg/10kg)

60 x Single Unders

// Movement standards

Burpees over erg

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

DB snatch

The DB snatch starts with the DB on the ground and finishes with the DB directly overhead. At the bottom of the movement BOTH heads of the DB must touch the ground. The DB must be lifted overhead in one motion. Touch and go is permitted. Bouncing the DB is not allowed. Athletes must alternate arms after each repetition. The DB must be lowered below the top of the athletes head before they can switch hands for the next rep. The non-lifting hand and arm may not be in contact with the body during the repetition.

Double under

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. Athletes should bring their own ropes as these will not be provided.

Single under

This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. The jump must be two footed, alternating feet is not permitted. Athletes should bring their own ropes as these will not be provided.

WOD 1

WOD 1 consists of 2 sections scored separately:

In a 10 min window:

Row 1800m (male), 1600m (female) to be shared anyhow

Your time for the row will be your score for part A

In remaining time with only 1 athlete to be working at a time AMRAP (part B):

RX:

10 x Burpees over Erg

20 x Alternating DB snatch (22.5kg/15kg)

30 x Double Unders

Scaled:

10 x Burpess over Erg

20 x Alternating DB snatch (17.5kg/10kg)

60 x Single Unders

// Movement standards

Burpees over erg

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

DB snatch

The DB snatch starts with the DB on the ground and finishes with the DB directly overhead. At the bottom of the movement BOTH heads of the DB must touch the ground. The DB must be lifted overhead in one motion. Touch and go is permitted. Bouncing the DB is not allowed. Athletes must alternate arms after each repetition. The DB must be lowered below the top of the athletes head before they can switch hands for the next rep. The non-lifting hand and arm may not be in contact with the body during the repetition.

Double under

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. Athletes should bring their own ropes as these will not be provided.

Single under

This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. The jump must be two footed, alternating feet is not permitted. Athletes should bring their own ropes as these will not be provided.

WOD 2

Time cap 7 minutes

RX:

2 rounds

200m run partner A

Tag to change athlete

200m run partner B

Tag to start Wall Ball

30 x Wall Ball partition as needed (9kg to 10’ / 7kg to 8’)

Tag to start Toes to Bar

20 x Toes to Bar partition as needed

Scaled:

2 rounds

200m run partner A

Tag to change athlete

200m run partner B

Tag to start Wall Ball

20 x Wall Ball partition as needed (9kg to 10’ / 7kg to 8’)

Tag to start Hanging Knee Raises

20 x Hanging Knee Raise partition as needed

// Movement standards

Wall ball

In the wall ball, the medicine ball must be taken from a fully extended position, to the bottom of a squat, hip crease below 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 target it is no rep. Athletes may not pick the ball up from the ground whilst in a squat position.

Toes to bar

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be 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 and behind the body. During competition you may push yourself harder than you would in training, and the rig may be a different surface to what you are used to, as such hand tears can be common. It is fine to wear gloves or other hand protection – however you may not tape or adjust the rig in any other way.

Knee raise

For a knee raise the athlete must go from a full hang to the knees being lifted so that the hip crease is below the plane of the knee. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

WOD 3

In a 7 minute window both athletes to attain a max weight 3RM thruster

The score for WOD 3 is the combined weight of the maximum successful lift of both athletes

One bar per team, as many attempts as desired

If buzzer goes before all 3 reps are complete score will be allowed as long as at least one thruster has been completed before the time had lapsed

Rep will not count without clips secured to the bar

// Movement standards:

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 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. A clean of the first repetition from the ground is permitted providing the hip crease passes below the plane of the knee. Bars must be under control at all times.

wOD 4

WOD 4 starts 2 mins after the completion of the time cap for WOD 3. Athletes must load their own bar in the rest period.

3 minutes for maximum output front squats

Score is weight x reps, athletes choose what weight to load on the bar.

A single bar is available - bar weight cannot be changed once the 3 mins has started.

Reps do not have to be split evenly.

Reps will not count without clips secured to the bar.

// Movement standards

Front squat

With the barbell in a front rack position (elbows in front of the plane of the bar) the athlete must perform a full squat 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. Athletes may clean the first repetition providing the hip crease passes below the plane of the knee

WOD 5

In a 7 minute window, AMRAP:

Alternating rounds of:

RX:

5 x KB snatch RH (24kg / 16kg)

5 x KB STOH RH (24kg / 16kg)

5 x KB snatch LH (24kg / 16kg)

5 x KB STOH LH (24kg / 16kg)

10 x Chest to Bar Pullups (male) / Standard Pullups (female)

10 x Box jump overs

Athletes must tag on completion of their round in order for their partner to commence.

Scaled:

5 x KB snatch RH (20kg / 12kg)

5 x KB STOH RH (20kg / 12kg)

5 x KB snatch LH (20kg / 12kg)

5 x KB STOH LH (20kg / 12kg)

10 x Banded Pullups (if athletes wish they can perform 5 x standard pullups per round)

10 x Box jump overs

Athletes must tag on completion of their round in order for their partner to commence.

// Movement standards

Box jump over

Both feet must make contact with the box at the top of the movement, full extension is not required. For RX athletes the athlete MUST jump onto the box, and may step or jump off the box to complete the movement. For SCALED athletes the athlete may step or jump onto the box, and may step or jump off the box to complete the movement.

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.

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. If banded pullups are performed these will be performed with a purple Bulldog Gear band (https://www.bulldoggear.eu/products/resistance-bands?variant=960642740) – no further scale is available. During competition you may push yourself harder than you would in training, and the rig may be a different surface to what you are used to, as such hand tears can be common. It is fine to wear gloves or other hand protection – however you may not tape or adjust the rig in any other way.

KB snatch

At the top, the kettlebell must come to full lockout overhead with the hips, knees and working arm fully extended, and the kettlebell directly over the middle of the body. The kettlebell must “turn over” to rest on the back of the forearm and must pass below the hips at the beginning of each rep. The kettlebell must be controlled to the ground and set in an upright position before the athlete lets go of it. If an athlete drops the kettlebell before it has settled on the ground, the last repetition will not count. 

KB STOH

Each rep begins with the KB on the shoulder or in the front rack position and finishes with the hips, knees and working arm fully extended, and the kettlebell directly 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 KB finishes directly over the body with the feet in line.