2024 Allstar Alliance Championship

ROW, RIG, REPEAT - 14 mins - For Time

Athlete 1

Rowing: 800/600 metres (200/100m increments)

Dumbbell: 30 Thrusters 12,8,6,4 format

Athlete 2

Toes-to-Bar: 30 reps 12,8,6,4 format

Barbell: 30 Deadlifts 12,8,6,4 format

RX – 22.5 / 15 kg - 70 / 50 kg

Intermediate (35+) - 22.5 / 15 kg - 60 / 40kg
Beginner (45+ / Teens) - 15 / 10 kg - 40 / 25 - Knee Raises

At the call of "Go," A1 will start on the Rower/Thrusters, following a 12,8,6,4 rep scheme, while A2 begins at the Rig/Deadlifts. A1 will row 800/600 metres, switching to Thrusters every 200/100 metres, and completing the Thrusters in the 12,8,6,4 rep scheme. Simultaneously, A2 will work through 30 Toes-to-Bar and 30 Deadlifts, also using the 12,8,6,4 rep scheme. Once both athletes have completed their respective tasks, they will swap stations, with A1 moving to the Rig/Deadlifts and A2 moving to the Rower/Thrusters, completing the workout in the same manner at the new stations. After both athletes have finished all the required work at both stations, they will move to the finish line, where their time will be recorded.

STANDARDS
Row - The rower’s monitor must be set to zero at the start of each row, and the athlete is allowed to receive assistance in resetting it. The athlete must remain seated on the rower until the monitor displays the required number of calories.

Dumbbell Thruster - Each set of dumbbell thrusters starts with the dumbbells on the ground. From there, the dumbbells are held in the front-rack position during the squat. The movement transitions from the bottom of a front squat to full lockout overhead. When lifting from the floor, athletes can perform a full squat clean into the thruster. The hip crease must pass clearly below the top of the knees at the bottom of the squat, and the rep is credited when the dumbbells are locked out overhead with hips, knees, and arms fully extended. The dumbbells must be directly over or slightly behind the middle of the body. Re-dipping during the press (performing a jerk) results in a "no rep."

Toes to Bar - In the toes-to-bar movement, the athlete must transition from a full hang position to having their toes touch the pull-up bar. Each rep begins with the arms fully extended, and the heels brought back behind the bar. Athletes are allowed to wrap tape around the pull-up bar or wear hand protection (like gymnastics grips or gloves), but they cannot tape the bar and use hand protection simultaneously. Any grip variation—overhand, underhand, or mixed—is allowed. A rep is credited when both feet touch the bar simultaneously, between the hands, and any part of the feet may make contact with the bar.

Barbell Deadlift - Each rep starts with the barbell on the ground, and the athlete’s hands must be positioned outside the knees, as sumo deadlifts are not permitted. The arms must remain straight throughout the lift, and bouncing the barbell is not allowed. A rep is completed when the hips and knees are fully extended, and the head and shoulders are behind the bar. Collars must always be placed outside the plates.

THE CHALLENGE - 20 mins

A1                       20m Handstand Walk
A1                       30 x Wall Balls
A1 + A2              40m Synchronised DB Lunge
A1 + A2              50 x Synchronised DB Hang Snatch
A1 + A2              40m Synchronised DB Lunge
A2                       30 x Wall Balls 
A2                       20m Handstand Walk

PART B - Max effort DB squats in remaining time

At the call of “go,” A1 will complete a 20m handstand walk. A1 will then move to the wall ball (WB) station and complete 30 wall balls. After finishing the wall balls, A1 will run back to the start mat, where A1 and A2 will complete a 40m synchronised dumbbell lunge (20m out and 20m back). Following the lunge, both athletes will perform 50 synchronised hang dumbbell snatches. Next, A1 and A2 will complete another 40m synchronised dumbbell lunge (20m out and 20m back). A2 will then run to the WB station to complete 30 wall balls. Once A2 finishes, they will perform a 20m handstand walk and then both athletes will complete as many Synchro DB squats as possible in the remaining time.

RX - 1 x 22.5 / 15kg - overhead Lunge / 5m HSW
INT (35+) -1 x 22.5 / 15kg - Front Rack Lunge / HSW
Beginner (45+ / Teens) - 1 x 15 / 10kg - Suitcase Lunge / HSW (Burpee Broad Jumps)

STANDARDS
Handstand Walk - The athlete must begin with their entire hand (palm and fingers) behind the mark that indicates the start of the segment being attempted. Kicking up, stepping across the line, or landing with the hands on or over the line results in a no rep. Athletes are required to walk forward, and if they come down at any point, they must restart from the last completed increment. To receive credit for the distance, both hands, including palms and fingers, must touch the ground beyond the finish line. Athletes must walk their hands across the line and are not allowed to jump both hands over the line to finish a section.

Burpee Broad Jumps - Feet must be parallel on take-off and landing, with no staggered take-offs allowed. During each BBJ, your chest must touch the ground in the lower position. When standing back up, the feet cannot pass the previous position of where your hands were placed. You may step back up, or leap back up with both feet at the same time. You may not take any steps forward between reps. When placing your hands on the floor, they must be placed no more than one foot length in front of your feet

Alternating Wall Balls - In the wall ball, the medicine ball must be taken from the bottom of a squat with the hip crease below the 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 below the target or does not make contact with the wall, it is considered a no rep.

The rep is credited when the centre of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.
Athletes must alternate between each rep. They may choose to use either the same ball (females can choose to use the male wall ball weight, but males may not use the female wall ball weight) or two different wall balls. If the same ball is used, athletes may catch the ball from their partner's return throw. If two balls are used, each ball must be recaught from the throw before the next wall ball rep can be started.

Synchronised Dumbbell Lunge - All athletes must start each lunge with both feet clearly behind the line. A rep is credited when All athletes have both heels past the line (touching the line does not count), feet together, and hips and legs fully extended. The finish position must be achieved by all athletes before the dumbbells are lowered to the ground. The trailing knee of all athletes must make contact with the ground simultaneously for each lunge before they may return to full hip and leg extension. If one athlete reaches the ground first, they may wait for their teammate. Athletes must alternate which foot leads for each rep. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if an athlete chooses to step through. Shuffle steps advancing an athlete forward between reps are not allowed. If any athlete fails to meet any standard during a step (such as not touching the trailing knee to the ground, not reaching full extension at the top, or not keeping the dumbbells in the correct position), all athletes must repeat the entire rep.
For the Overhead position, dumbbells must be held overhead with one hand per dumbbell, and the elbows must remain locked.
In the Front Rack position, dumbbells must remain at the shoulders with a full grip around the handle for the duration of the lunge. Resting the dumbbells on the shoulders is allowed but releasing the grip and letting the dumbbells rest solely on the shoulders is not permitted.
In the Suitcase position, dumbbells must be held at the side of the body. They cannot be rested on any part of the body at any time during the movement.

Synchronised Dumbbell Hang Snatch - Each rep starts after the dumbbell is lifted off the floor, and the athlete must pause with the dumbbell at the hang position, either at their side or between the legs. All athletes must start with the same arm and lift the dumbbell overhead in one motion. A partial squat in the receiving position is allowed but not required.

The rep is credited when all athletes have knees, hips, and the elbow of the working arm fully extended, with the middle of the dumbbell in line with, or behind, the body when viewed from the side. The team must be synchronised at the top of each rep. If an athlete reaches the finish position ahead of the others, they may wait for their teammates

Dumbbell Squats -  The rep begins from the top, with knees and hips extended and dumbbells on the shoulders. A muscle clean into a squat is allowed. The dumbbells must be held on the shoulders, but there is no requirement to maintain a grip on the handles.

THE CHIPPER - 15 min Cap

PART A - THE CHIPPER

50 Angels press box step over

60 Chest to Bar
             
Score = time to complete all the reps

RX - 22.5kg / 15kg (2xDB) / Chest to Bar
Intermediate (35+) - 15kg / 10kg (2xDB) or 22.5/ 15 kg - 1 x DB / Pull Ups
Beginner (45+ / Teens) - 1 x 15kg / 10kg / Ring Rows

PART B - THE SLED

As many sled pushes as possible in the remaining time

sled push 1-10 = 1 point per push

Sled push 10-20 = 2 points per push

20+ = 3 points per push

At the call of “go” team members will move to station A and with one athlete working at a time accumulate 50 Devils press box step overs, once complete the pairs will move to the rig and complete 60 Chest to bar pull ups (or your division equivalent). There is no minimum work requirement, and athletes can change as many times as they wish. On completion of the chest to bar the pair will move to the sled push mat and record a time.

Athletes will now have the remaining time to complete as many sled runs as possible. Changing athletes as needed. At the 15 min time cap the number of COMPLETED sled runs will be recorded. 

STANDARDS
Angels Press box Step Over – Athletes will begin each repetition with the dumbbell on the ground. With their hands on the dumbbell, they will perform a burpee, ensuring their chest makes contact with the floor. From there, the athlete will jump to their feet, keeping their hands on the dumbbell at all times. Next, the athlete will clean the dumbbell from the floor and finish with the dumbbell on the shoulder, with the hips and knees locked out. The athlete will then step up and over the box, with no requirement to stand tall. The repetition is complete when the athlete has stepped down on the opposite side of the box.

Chest to Bar - This is a standard 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, with the athlete’s feet off the ground. A rep is credited when the chest clearly makes contact with the bar below the collarbone. Athletes may wrap tape around the pull-up bar or wear hand protection (such as gymnastics-style grips or gloves), but they may not tape the bar and wear hand protection simultaneously.

Pull up - This is a standard chin-over-bar pull-up. Dead hang, kipping, or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. A rep is credited when the chin breaks the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (such as gymnastics-style grips or gloves), but they may not tape the bar and wear hand protection simultaneously.

Ring Rows - Rings must be set so that the bottom of the rings are in line with the athlete’s belly button. The hips, knees, and ankles must remain in a straight line throughout the movement, with no bending or kipping allowed. Feet must be positioned so that only the heels are on a line under the vertical plane of the rings. At the bottom of the movement, the arms must be fully extended. At the top, the rings must touch the chest, with the elbows positioned behind the shoulders.

Sled Push - The sled must start and end behind the line, The sled may only be pushed forward and may not be pulled.

THE LIFTS - 9 min Cap

1 x Snatch

2 x Clean and Jerk

3 x Deadlifts

At the call of go athletes will have 9 minutes to find their RM of 1 x Snatch, 2 x Clean and Jerk and 3 x Deadlifts, the athletes will decide how much time they will spend on each lift, however once they move from one type of lift to another they cannot go back. Weights can go up and down as required and partners can help load and unload the weight. All lifts must be completed within the 9-minute lifting window

STANDARDS

Snatch - The barbell starts on the ground and must be lifted overhead in one motion. Power, squat, and split snatches are all permitted, but in each case, the athlete’s feet must be brought back in line. This is not a ground-to-overhead any way, and a clean and jerk will result in a no rep. Touch and go is allowed, but deliberately bouncing the barbell is not. The barbell can be dropped from overhead, but it must settle on the ground before the athlete begins the next repetition.

If starting with an empty barbell or a barbell with plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees. A rep is credited when the barbell is at full lockout overhead, with the hips, knees, and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line.

Clean and Jerk - If using an empty barbell or a barbell with smaller-than-standard plates, each rep must begin with the barbell clearly below the knees. The lift must consist of two distinct phases: the clean and the jerk, as snatching is not permitted. The barbell must make contact with the shoulders, but it is not necessary to lock out the hips and legs to complete the clean before lifting the bar overhead. A rep is credited when the barbell is locked out overhead with the arms, hips, and legs fully extended. The bar must be positioned over or slightly behind the centre of the body, with the feet in line. A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved. Receiving assistance, other than adjusting loading, is not permitted unless safety is an immediate concern. This is a Touch and go type lift, whereas the barbell may not rest on the ground position throughout the lift.

Deadlifts - Each rep starts with the barbell on the ground, and the athlete’s hands must be positioned outside the knees, as sumo deadlifts are not permitted. The arms must remain straight throughout the lift, and bouncing the barbell is not allowed. A rep is completed when the hips and knees are fully extended, and the head and shoulders are behind the bar. Collars must always be placed outside the plates. This is a Touch and go type lift, whereas the barbell may not rest on the ground position throughout the lift.

THE RUN - 12 min Cap (90s intervals)

A1 80m run + max cal row
A2 80m run + max cal row
A3 80m run + max cal row
A4 80m run + max cal row
A4 80m run + max cal row
A3 80m run + max cal row
A2 80m run + max cal row
A1 80m run + max cal row

Run is straight 80m sprint

On the call of “go”, A1 will complete a 80m sprint (40m up and 40m back), A1 will then complete as many cals in the remaining time as able, at the 90sec A2 will complete the workout in the same fashion, moving to A3 and A4, Once A4 has completed the first 90sec, the team will redo the event in the reverse order starting with A4, A3, A2, A1 score will be the total cals completed as a team.

STANDARD
Row - The rower’s monitor must be set to zero at the start of each row, and the athlete is allowed to receive assistance in resetting it.

THE WORM - AMRAP - 18 mins

Part A - 60 Double Unders (80 Single Skips) each

Part B - WORM Sequence

Worm sequence (Beginner / 45+ 3 Reps on the worm)

5 Clean and jerk

5 Burpee over worm

5 Thrusters

5 Burpee over worm

At the call of "Go," each person will complete 60 double unders. Once finished, the pair will move to the worm and perform a sequence of 5 clean and jerks, 5 burpees over the worm, 5 thrusters, and another 5 burpees over the worm, all in a synchronised fashion. After completing the worm sequence, both athletes must return to the double under (DU) station, and each perform another 60 double unders. The pair will then return to the worm sequence once both partners have completed their skipping. This cycle will continue until the time cap is reached.

The skips act as a “Buy in” before the worm- Score is based on the movements performed on the worm

STANDARDS
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 attempts.

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 attempts.

Worm Clean and Jerk - The movement starts with the worm on the ground, with all four athletes standing on the same side. The worm is then lifted to the athletes' shoulders. At the top, each athlete's hips and knees must be fully extended as the worm is lifted over their heads and moved to the opposite shoulders. Full arm extension is not required as the worm moves overhead. The rep is complete when the worm reaches the athletes opposite shoulders. The worm must then be lowered back to the ground before beginning the next rep.

Worm Burpee - The worm burpee begins with two athletes on each side of the worm, all facing the finish. Each athlete's chest and thighs must touch the ground simultaneously. When jumping over the worm, a two-foot take-off is required. The rep is counted when all four athletes land on the opposite side of the worm.

Worm Thruster - Each rep starts with the athletes on the same side as the worm, with the worm resting on their shoulders. At the bottom of the movement, each athlete's hip crease must clearly pass below the top of their knees simultaneously. At the top, each athlete's hips and knees must be fully extended as the worm is lifted over their heads and moved to the opposite shoulders. Full arm extension is not required as the worm moves overhead.

ROW, RIG, REPEAT - 12 mins - For Time (FF/MM pairs)

Pair 1

Rowing: 800/600 metres (each person) - 400/300 each athlete

Dumbbell: 60 Thrusters

Pair 2

Toes-to-Bar 60 reps

Barbell 60 Deadlifts

RX - 22.5 / 15 kg - 70 / 50 kg

Intermediate (35+) - 22.5 / 15 kg - 60 / 40kg
Beginner (45+ / Teens) - 15 / 10 kg - 40 / 25 - Knee Raises

At the call of "Go," the FF pair (female-female) will start on the Rower/Thrusters while the MM pair (male-male) begins at the Rig/Deadlifts. The FF pair will row 600 metres, switching 300 metres. Once finished, they will complete 60 Thrusters, switching as needed. Simultaneously, the MM pair will work through 60 Toes-to-Bar, switching as required, before moving to the barbell to complete 60 Deadlifts. Once both pairs have completed their respective tasks, they will swap stations: the FF pair will move to the Rig/Deadlifts, and the MM pair will move to the Rower (800m)/Thrusters, completing the workout in the same manner at the new stations. After both pairs have finished all the required work at both stations, they will move to the finish line, and their time will be recorded.

STANDARDS
Row - The rower’s monitor must be set to zero at the start of each row, and the athlete is allowed to receive assistance in resetting it. The athlete must remain seated on the rower until the monitor displays the required number of calories.

Dumbbell Thruster - Each set of dumbbell thrusters starts with the dumbbells on the ground. From there, the dumbbells are held in the front-rack position during the squat. The movement transitions from the bottom of a front squat to full lockout overhead. When lifting from the floor, athletes can perform a full squat clean into the thruster. The hip crease must pass clearly below the top of the knees at the bottom of the squat, and the rep is credited when the dumbbells are locked out overhead with hips, knees, and arms fully extended. The dumbbells must be directly over or slightly behind the middle of the body. Re-dipping during the press (performing a jerk) results in a "no rep."

Toes to Bar - In the toes-to-bar movement, the athlete must transition from a full hang position to having their toes touch the pull-up bar. Each rep begins with the arms fully extended, and the heels brought back behind the bar. Athletes are allowed to wrap tape around the pull-up bar or wear hand protection (like gymnastics grips or gloves), but they cannot tape the bar and use hand protection simultaneously. Any grip variation—overhand, underhand, or mixed—is allowed. A rep is credited when both feet touch the bar simultaneously, between the hands, and any part of the feet may make contact with the bar.

Barbell Deadlift - Each rep starts with the barbell on the ground, and the athlete’s hands must be positioned outside the knees, as sumo deadlifts are not permitted. The arms must remain straight throughout the lift, and bouncing the barbell is not allowed. A rep is completed when the hips and knees are fully extended, and the head and shoulders are behind the bar. Collars must always be placed outside the plates.

THE LIFTS - 18 min Cap

1 x Snatch

2 x Clean and Jerk

3 x Deadlifts

Working in FF / MM Pairs. At the call of go the FF partnership will have 9 minutes to find their RM of 1 x Snatch, 2 x Clean and Jerk and 3 x Deadlifts, the athletes will decide how much time they will spend on each lift, however once they move from one type of lift to another they cannot go back. Weights can go up and down as required and partners can help load and unload the weight. All lifts must be completed within the 9-minute lifting window. At 9min the MM partnership will start their 9-minute lifting window working in the same fashion as the FF partners
MM pairs cannot start lifting until the 9 min window opens BUT the entire team can assist in the loading/unloading of the weights.

STANDARDS

Snatch - The barbell starts on the ground and must be lifted overhead in one motion. Power, squat, and split snatches are all permitted, but in each case, the athlete’s feet must be brought back in line. This is not a ground-to-overhead any way, and a clean and jerk will result in a no rep. Touch and go is allowed, but deliberately bouncing the barbell is not. The barbell can be dropped from overhead, but it must settle on the ground before the athlete begins the next repetition.

If starting with an empty barbell or a barbell with plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees. A rep is credited when the barbell is at full lockout overhead, with the hips, knees, and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line.

Clean and Jerk - If using an empty barbell or a barbell with smaller-than-standard plates, each rep must begin with the barbell clearly below the knees. The lift must consist of two distinct phases: the clean and the jerk, as snatching is not permitted. The barbell must make contact with the shoulders, but it is not necessary to lock out the hips and legs to complete the clean before lifting the bar overhead. A rep is credited when the barbell is locked out overhead with the arms, hips, and legs fully extended. The bar must be positioned over or slightly behind the centre of the body, with the feet in line. A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved. Receiving assistance, other than adjusting loading, is not permitted unless safety is an immediate concern. This is a Touch and go type lift, whereas the barbell may not rest on the ground position throughout the lift.

Deadlifts - Each rep starts with the barbell on the ground, and the athlete’s hands must be positioned outside the knees, as sumo deadlifts are not permitted. The arms must remain straight throughout the lift, and bouncing the barbell is not allowed. A rep is completed when the hips and knees are fully extended, and the head and shoulders are behind the bar. Collars must always be placed outside the plates. This is a Touch and go type lift, whereas the barbell may not rest on the ground position throughout the lift.

CHOOSE YOUR OWN ADVENTURE - 14min cap

A1                              20m Handstand Walk
A1+ A2                      60 x Alternating Wall Balls each (30 each)
A1+ A2+ A3              40m Synchronised DB Lunge
A1+ A2+ A3 + A4     50 x Synchronised DB Hang Snatch
A2 + A3 + A4             40m Synchronised DB Lunge
A3 + A4                      60 x Alternating Wall Balls each (30 each) 
A4                               20m Handstand Walk

At the call of “go,” A1 will complete a 20m handstand walk. Once A1 finishes, A2 will start from the mat and join A1 at the wall ball (WB) station, where they will both perform 60 alternating wall balls (30 each, alternating after each rep). After completing the wall balls, A1 and A2 will run back to the start mat, where A1, A2, and A3 will complete a 40m dumbbell lunge (20m out and 20m back). Following the lunge, all athletes will perform 50 synchronised hang snatches. Next, A2, A3, and A4 will do a synchronised lunge (20m out and 20m back). Afterward, A3 and A4 will run back to the WB station and complete 60 alternating wall balls each (30 each, alternating after each rep). Once they finish, A3 will run back to the start mat. When A3 reaches the start mat, A4 can begin the handstand walk. After A4 completes the handstand walk, they will move to the finish mat and receive a time.

RX - 1 x 22.5 / 15kg - overhead Lunge / 5m HSW
INT (35+) -1 x 22.5 / 15kg - Front Rack Lunge / HSW
Beginner (45+ / Teens) - 1 x 15 / 10kg - Suitcase Lunge / HSW (Burpee Broad Jumps)

STANDARDS
Handstand Walk - The athlete must begin with their entire hand (palm and fingers) behind the mark that indicates the start of the segment being attempted. Kicking up, stepping across the line, or landing with the hands on or over the line results in a no rep. Athletes are required to walk forward, and if they come down at any point, they must restart from the last completed increment. To receive credit for the distance, both hands, including palms and fingers, must touch the ground beyond the finish line. Athletes must walk their hands across the line and are not allowed to jump both hands over the line to finish a section.

Burpee Broad Jumps - Feet must be parallel on take-off and landing, with no staggered take-offs allowed. During each BBJ, your chest must touch the ground in the lower position. When standing back up, the feet cannot pass the previous position of where your hands were placed. You may step back up, or leap back up with both feet at the same time. You may not take any steps forward between reps. When placing your hands on the floor, they must be placed no more than one foot length in front of your feet

Alternating Wall Balls - In the wall ball, the medicine ball must be taken from the bottom of a squat with the hip crease below the 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 below the target or does not make contact with the wall, it is considered a no rep.

The rep is credited when the centre of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.
Athletes must alternate between each rep. They may choose to use either the same ball (females can choose to use the male wall ball weight, but males may not use the female wall ball weight) or two different wall balls. If the same ball is used, athletes may catch the ball from their partner's return throw. If two balls are used, each ball must be recaught from the throw before the next wall ball rep can be started.

Synchronised Dumbbell Lunge - All athletes must start each lunge with both feet clearly behind the line. A rep is credited when All athletes have both heels past the line (touching the line does not count), feet together, and hips and legs fully extended. The finish position must be achieved by all athletes before the dumbbells are lowered to the ground. The trailing knee of all athletes must make contact with the ground simultaneously for each lunge before they may return to full hip and leg extension. If one athlete reaches the ground first, they may wait for their teammate. Athletes must alternate which foot leads for each rep. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if an athlete chooses to step through. Shuffle steps advancing an athlete forward between reps are not allowed. If any athlete fails to meet any standard during a step (such as not touching the trailing knee to the ground, not reaching full extension at the top, or not keeping the dumbbells in the correct position), all athletes must repeat the entire rep.
For the Overhead position, dumbbells must be held overhead with one hand per dumbbell, and the elbows must remain locked.
In the Front Rack position, dumbbells must remain at the shoulders with a full grip around the handle for the duration of the lunge. Resting the dumbbells on the shoulders is allowed but releasing the grip and letting the dumbbells rest solely on the shoulders is not permitted.
In the Suitcase position, dumbbells must be held at the side of the body. They cannot be rested on any part of the body at any time during the movement.

Synchronised Dumbbell Hang Snatch - Each rep starts after the dumbbell is lifted off the floor, and the athlete must pause with the dumbbell at the hang position, either at their side or between the legs. All athletes must start with the same arm and lift the dumbbell overhead in one motion. A partial squat in the receiving position is allowed but not required.

The rep is credited when all athletes have knees, hips, and the elbow of the working arm fully extended, with the middle of the dumbbell in line with, or behind, the body when viewed from the side. The team must be synchronised at the top of each rep. If an athlete reaches the finish position ahead of the others, they may wait for their teammates

THE CHIPPER - 20 min Cap - two scored event

PART A - THE CHIPPER

100 Angels press box step over  

120 Chest to Bar

Score = time to complete all the reps

 
RX - 22.5kg / 15kg (2xDB) / Chest to Bar
Intermediate (35+) - 15kg / 10kg (2xDB) or 22.5/ 15 kg - 1 x DB / Pull Ups
Beginner (45+ / Teens) - 1 x 15kg / 10kg / Ring Rows

PART B - THE SLED

As many sled pushes as possible before the chipper is finished

sled push 1-10 = 1 point per push

Sled push 10-20 = 2 points per push

20+ = 3 points per push

Part A and Part B are running at the same time

At the call of “go” team members will decide who in their team move to Part A or Part B of the workout

Athletes will be required to work through the Part A chipper whilst also ensuring Part B Sled is being actioned.

Team members can change stations as and when they wish with no minimum work requirement

Athletes completing Part A - Athletes will move to the Angels press box step over and complete 100 reps, athletes may change as and when they wish with Females using the female weight and Males using Males Weight. On the completion of all the required Angels press the athletes will move to the rig and complete 120 chest to bar pull ups. On the completion of the chest to bar pull ups the team will move to the finish mat and time will be taken.

Athletes completing Part B - Athletes will move the sled from the beginning to the end of the sled track completing 1 rep, athletes will turn the sled (ensuring it is behind the start line) and return the sled back up the track. Athletes will continue in this fashion until the athletes in Part A finish the chipper. Once Part A is finished the sled will also be finished and no further reps will be counted. For a rep to be counted it must be completed and behind the start/finish line

Team members can change between Part A Part B as and when they wish with no minimum work requirement however there is no requirement for teams change - i.e. one person can do ALL the sled etc or 1 person can do the entire chipper.

STANDARDS
Angels Press box Step Over – Athletes will begin each repetition with the dumbbell on the ground. With their hands on the dumbbell, they will perform a burpee, ensuring their chest makes contact with the floor. From there, the athlete will jump to their feet, keeping their hands on the dumbbell at all times. Next, the athlete will clean the dumbbell from the floor and finish with the dumbbell on the shoulder, with the hips and knees locked out. The athlete will then step up and over the box, with no requirement to stand tall. The repetition is complete when the athlete has stepped down on the opposite side of the box.

Chest to Bar - This is a standard 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, with the athlete’s feet off the ground. A rep is credited when the chest clearly makes contact with the bar below the collarbone. Athletes may wrap tape around the pull-up bar or wear hand protection (such as gymnastics-style grips or gloves), but they may not tape the bar and wear hand protection simultaneously.

Pull up - This is a standard chin-over-bar pull-up. Dead hang, kipping, or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. A rep is credited when the chin breaks the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (such as gymnastics-style grips or gloves), but they may not tape the bar and wear hand protection simultaneously.

Ring Rows - Rings must be set so that the bottom of the rings are in line with the athlete’s belly button. The hips, knees, and ankles must remain in a straight line throughout the movement, with no bending or kipping allowed. Feet must be positioned so that only the heels are on a line under the vertical plane of the rings. At the bottom of the movement, the arms must be fully extended. At the top, the rings must touch the chest, with the elbows positioned behind the shoulders.

Sled Push – The sled must start and end behind the line, The sled may only be pushed forward and may not be pulled.

THE RUN - 12 min Cap (90s intervals)

A1 80m run + max cal row
A2 80m run + max cal row
A3 80m run + max cal row
A4 80m run + max cal row
A4 80m run + max cal row
A3 80m run + max cal row
A2 80m run + max cal row
A1 80m run + max cal row

Run is straight 80m sprint

On the call of “go”, A1 will complete a 80m sprint (40m up and 40m back), A1 will then complete as many cals in the remaining time as able, at the 90sec A2 will complete the workout in the same fashion, moving to A3 and A4, Once A4 has completed the first 90sec, the team will redo the event in the reverse order starting with A4, A3, A2, A1 score will be the total cals completed as a team.

STANDARD
Row - The rower’s monitor must be set to zero at the start of each row, and the athlete is allowed to receive assistance in resetting it.

THE WORM - AMRAP 20 min

Pair A - M / F - 60 Double Unders (80 Single Skips)

Pair B - M / F - WORM Sequence

Worm sequence (Beginner / 45+ 3 Reps on the worm)

5 Clean and jerk

5 Burpee over worm

5 Thrusters

5 Burpee over worm

You are governed by the Pair doing the WORM, once they’ve completed the worm they will sprint back and change

The pair doing the double under skips must complete ALL the accumulated reps before change over, So the skips act as a “Buy in” before the worm

Score is based on the movements performed on the worm

Once Pair A Finishes their accumulated Double unders they can rest until Pair B has complete their Worm sequence this will continue for as many rounds as possible

(One person in the pair can do ALL the doubles unders if need be)

You can NOT switch Pairs at any point in time during the WOD, you must stick with your pair throughout the whole duration of the WOD

STANDARDS
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 attempts.

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 attempts.

Worm Clean and Jerk - The movement starts with the worm on the ground, with all four athletes standing on the same side. The worm is then lifted to the athletes' shoulders. At the top, each athlete's hips and knees must be fully extended as the worm is lifted over their heads and moved to the opposite shoulders. Full arm extension is not required as the worm moves overhead. The rep is complete when the worm reaches the athletes opposite shoulders. The worm must then be lowered back to the ground before beginning the next rep.

Worm Burpee - The worm burpee begins with two athletes on each side of the worm, all facing the finish. Each athlete's chest and thighs must touch the ground simultaneously. When jumping over the worm, a two-foot take-off is required. The rep is counted when all four athletes land on the opposite side of the worm.

Worm Thruster - Each rep starts with the athletes on the same side as the worm, with the worm resting on their shoulders. At the bottom of the movement, each athlete's hip crease must clearly pass below the top of their knees simultaneously. At the top, each athlete's hips and knees must be fully extended as the worm is lifted over their heads and moved to the opposite shoulders. Full arm extension is not required as the worm moves overhead.