Winter Whiplash: The Welsh Open 2022 (Mixed Fours)

For Time:
160m Sandbag Bear Hug Carry Relay + 60 Calorie Ski (65/45kg
40m Worm Lunge
20 Worm Push Press
160m Sandbag Bear Hug Carry Relay + 60 Calorie Ski (65/45kg)
40m Worm Lunge
 
*Worm must be dropped after each 10m lunge

Flow:
All athletes will begin on the start mat. At the call of "3-2-1 … Go!" one person will move to the sandbag and carry it 10m out and 10m back. The sandbag carry will continue in this format until each person has completed two sets each. Simultaneously, a 60-calorie ski also needs to be completed and athletes can partition as they see fit. Once the 160m-sandbag carry and 60 calorie ski has been completed, all four athletes will move to the worm lunge, which will be partitioned into 4 x 10m lengths. Once the lead athlete has both heels across the marked line, the worm must be dropped before changing direction.
 
After the 40m lunge has been completed the team will then complete 20-worm push press. The sandbag carry and ski will then be repeated in the same format as previously before finishing with a final 40m-worm lunge.
 
This event ends when the lead athlete has both heels over the designated line on the final lunge.
 
Synchro Worm Push Press - The worm push press starts with the worm on the same shoulder for all Athletes.  Athletes may dip and drive but each athletes hips and knees must remain fully extended as the worm is lifted over the athletes’ heads and moved to their opposite shoulders. The arms do not need to reach full extension as the worm is moved overhead. The worm must be moved by all teammates to the opposite shoulder at the same time and must be in contact with the shoulder simultaneously for the rep to count.
 
Worm Lunge – The front athlete must begin the lunge behind the marked line.Each step starts with the athletes on the same side of the worm, with the worm resting on the shoulders. In the lunge, every athlete’s knee must make contact with the floor at the same time. As they all rise to standing, the athletes must all have their hips and knees fully extended at the same time before beginning the next step. Athletes may arrange themselves, as they like under the worm. The walking lunge is credited when the lead athlete gets both heels across the line, has the worm resting on the shoulders and the team is standing tall with hips and knees fully extended.
 
Sandbag Carry – The sandbag must be picked up and carried in the stomach. Sandbags cannot be passed to teammates. They must be dropped once both feet are clearly over the designated line and picked up from the ground.
 
Ski -Athletes will accumulate calories starting from 0 every round. The athlete cannot touch the monitor.

Team Clean Ladder

M: 65/70/75/85/90/95/100/105/110/115/120kg

(12th bar staged at 125kg)

F: 35/40/45/50/55/60/65/70/75/80/85kg

(12th bar staged at 90kg)

*If one or both lifters completes the ladder, one attempt at the 12th platform is earned. During the next 1-min rotation the athlete will rest and declare the load they wish to lift. After the minute of rest, they will have from 0:00-0:25 seconds to complete the lift. 

**If both lifters on a team complete the ladder, the team must choose 1 athlete to attempt the 12th lift.

***You can choose any weight on the 12th barbell and have an unlimited amount of attempts within your 25 second window. But once you've chosen the weight you cannot change it or increase/decrease again.

12 teams (all heats of men lift, then all heats of women).

Flow:

The pair of athletes in the first team will start standing behind the first barbell. After the countdown of 3-2-1-GO, the first athlete will have 25 seconds to complete the lift. At the 25-second mark, the second athlete will have 25 seconds to lift. If an athlete is successful, they will move to stand behind the next barbell. At the 50-second mark, the next pair will enter and wait behind the first platform. After a 10-second transition (at the top of the minute), the cycle begins again. This cycle continues until both athletes cannot complete the lift. 

Athletes may take as many attempts within their allotted time as they would like. If at any point an athlete fails to complete the lift within the designated time, they will exit the field of play and their teammate will continue without them, maintaining their lifting order.

If an athlete completes the entire ladder, after the 10-second transition, they will be given the next minute as rest where they will declare the load they would like to attempt at the 12th barbell. At the 12th platform, athletes will have from 0-25 seconds to make the lift. 

After the men have finished, the platforms will be reset and the women will complete the workout in the same fashion.

After the women have lifted, the team’s score will be the total of each of the four teammates' heaviest successful lift.

Timing Details:

0:00-0:25 - Lifter 1

0:25-0:50 - Lifter 2

0:50-1:00 - Transition to next barbell/next pair enters

Continue cycling in this fashion until all athletes have lifted.

All lifts at the 12th platform start at the top of the minute

Movement Standards:

The athletes will move the bar from the ground to the shoulder in one smooth motion. The rep finishes with the bar on the shoulders in the front rack position with the elbows in front of the bar and hips and knees fully extended. The rep will be completed when both athletes are in this position. Hang cleans are not allowed.

Power, squat, and split cleans are all permitted, but in each instance, the athlete’s feet must be brought back in line before the bar is lowered. 

Other notes:

The lift must be completed before the time limit expires. If the athlete is still in-motion at 25 seconds the lift will NOT count. 

Once an athlete cannot complete a lift, they will leave the field of play.

Athletes may NOT change their lifting order, even after 1 athlete has left the field of play.

Team Clean Ladder

M: 65/70/75/85/90/95/100/105/110/115/120kg

(12th bar staged at 125kg)

F: 35/40/45/50/55/60/65/70/75/80/85kg

(12th bar staged at 90kg)

*If one or both lifters completes the ladder, one attempt at the 12th platform is earned. During the next 1-min rotation the athlete will rest and declare the load they wish to lift. After the minute of rest, they will have from 0:00-0:25 seconds to complete the lift. 

**If both lifters on a team complete the ladder, the team must choose 1 athlete to attempt the 12th lift.

***You can choose any weight on the 12th barbell and have an unlimited amount of attempts within your 25 second window. But once you've chosen the weight you cannot change it or increase/decrease again.

12 teams (all heats of men lift, then all heats of women).

Flow:

The pair of athletes in the first team will start standing behind the first barbell. After the countdown of 3-2-1-GO, the first athlete will have 25 seconds to complete the lift. At the 25-second mark, the second athlete will have 25 seconds to lift. If an athlete is successful, they will move to stand behind the next barbell. At the 50-second mark, the next pair will enter and wait behind the first platform. After a 10-second transition (at the top of the minute), the cycle begins again. This cycle continues until both athletes cannot complete the lift. 

Athletes may take as many attempts within their allotted time as they would like. If at any point an athlete fails to complete the lift within the designated time, they will exit the field of play and their teammate will continue without them, maintaining their lifting order.

If an athlete completes the entire ladder, after the 10-second transition, they will be given the next minute as rest where they will declare the load they would like to attempt at the 12th barbell. At the 12th platform, athletes will have from 0-25 seconds to make the lift. 

After the men have finished, the platforms will be reset and the women will complete the workout in the same fashion.

After the women have lifted, the team’s score will be the total of each of the four teammates' heaviest successful lift.

Timing Details:

0:00-0:25 - Lifter 1

0:25-0:50 - Lifter 2

0:50-1:00 - Transition to next barbell/next pair enters

Continue cycling in this fashion until all athletes have lifted.

All lifts at the 12th platform start at the top of the minute

Movement Standards:

The athletes will move the bar from the ground to the shoulder in one smooth motion. The rep finishes with the bar on the shoulders in the front rack position with the elbows in front of the bar and hips and knees fully extended. The rep will be completed when both athletes are in this position. Hang cleans are not allowed.

Power, squat, and split cleans are all permitted, but in each instance, the athlete’s feet must be brought back in line before the bar is lowered. 

Other notes:

The lift must be completed before the time limit expires. If the athlete is still in-motion at 25 seconds the lift will NOT count. 

Once an athlete cannot complete a lift, they will leave the field of play.

Athletes may NOT change their lifting order, even after 1 athlete has left the field of play.

For Time:

80/60 Calorie Echo Bike

80 Dumbbell Snatch (22.5/15kg)

As a team of four,

25 Worm Squats

25 Worm Burpees

25 Worm Squats

80/60 Calorie Row

80 Dumbbell Snatch (22.5/15kg)

Flow:

The pair of male athletes will stand behind the rower, the females behind the Echo bike. After the countdown of 3-2-1-GO, both pairs will simultaneously work through 80/60 calories on their machine followed by a total of 80-dumbbell snatch, which can be partitioned any way. Once both sub teams have finished this work they will advance to the worm and complete 25 worm squats, 25 worm burpees and 25 worm squats. The sub teams will then advance to the opposite machine and completed the prescribed calories, followed by an additional 80-dumbbell snatch. This event ends when all athletes touch the worm in the centre of the floor.

Movement Standards:

Echo Bike - Athletes will accumulate calories starting from 0 every round. The athlete cannot touch the monitor.

Rowing - Athletes will accumulate calories starting from 0 every round. The athlete cannot touch the monitor. Pulling the handle during transitions is not permitted.

Synchro Worm Squats - The worm squat starts with the worm on the same shoulder for all Athletes. The synchro portion of this movement is at the bottom and top of the squat. The hip crease must clearly pass below the top of the knees in the bottom position. All 4 Athletes must fully extend before descending into the next squat.

Synchro Burpee Over Worm – Each athlete must be parallel to the worm, with chest and thighs touching the ground. They can get down and come up from the burpee however they like and there is no requirement to jump over the worm, stepping over is permitted. The rep is counted when all athletes get to the floor on the opposite side of the worm. Two athletes will be on one side of the worm and two Athletes on the other in alternating fashion, all facing the same direction (towards the rig). The synchro portion of the movement will occur at the bottom of the burpee.

Dumbbell Snatch - The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch- and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition. The dumbbell must be lowered below the top of the athlete’s head before he or she can switch hands for the next rep. The non-lifting hand and arm may not be in contact with the body during the repetition. If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count.

At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

For Time:

All- 6 Worm Clean and Jerk
M1/M2- 30 Pull Ups With Teammate in Hang + 10 Synchronised OHS (50/35kg)

All- 6 Worm Clean and Jerk
M1/F1 - 30 Pull Ups With Teammate in Hang + 10 Synchronised OHS (50/35kg)

All- 6 Worm Clean and Jerk
F1/F2- 30 Pull Ups With Teammate in Hang + 10 Synchronised OHS (50/35kg)

All- 6 Worm Clean and Jerk
F2/M2- 30 Pull Ups With Teammate in Hang + 10 Synchronised OHS (50/35kg)

Flow:

Round 1:
At the call of 3,2,1, Go the team will begin performing 6 worm clean and jerks. Both male athletes will then complete a total of 20 pull-ups with one athlete in a dead hang. Athletes can partition this as they see fit, but the hang must be in place for reps to count. When 30 reps have been completed they will advance to the barbell and complete 10 synchronised overhead squats each.

Round 2:
The team will then complete another 6 worm clean and jerks. Then male athlete 1 and female athlete 1 will complete the pull-up and overhead squat section.

Round 3:
The team will then complete another 6 worm clean and jerks. Followed by both females completing the pull-up and overhead squat section.

Round 4:
The team will then complete the final 6 worm clean and jerks, followed by female athlete 2 and male athlete 2 completing the pull-up and overhead squat section.

When all four rounds have been completed the team will run back to their mat.

Movement Standards:

Worm Clean and Jerks - Each rep begins with the worm on the floor. All teammates must lift the worm to the shoulder in one smooth motion. The worm must be resting on the shoulder of all 4 Athletes at the same time before the jerk portion begins. Each rep of the jerk begins with the worm on the shoulders and finishes with the worm resting on the opposite shoulder. The worm must be moved by all teammates to the opposite shoulder at the same time and must be in contact with the shoulder simultaneously for the rep to count. The worm then must go to the floor and be touching the floor simultaneously before starting the next rep.

Synchro OHS - The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted but not required to start the movement if standard depth is achieved. The barbell must come to full lockout overhead, with the athlete’s hips, knees and arms fully extended, and the bar directly over the middle of the body. The athlete may not use a rack. The synchro portion of this movement is at the bottom of the squat.

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 with the feet off the ground. At the top, the chin must break the horizontal plane of the bar and one athlete must be in a dead hang position for reps to be credited. Any style of grip is permitted in the dead-hang