WOD 1 REVOLUTION FT TC8:

WOOD

20 HLR

20 DU/60 SU

15 Alt KB Snatch @20/12kg

15 Box Overs @24/20”

10 HLR

20 DU/60 SU

10 Alt KB Snatch

10 Box Overs

5 HLR

20 DU/60 SU

5 Alt KB Snatch

5 Box Overs

RASTRICK

15 TTB/30 HLR

20 DU/ 60 SU

15 Alt KB Snatch @20/12kg

15 Box Overs @24/20”

10 TTB/20 HLR

20 DU/ 60 SU

10 Alt KB Snatch

10 Box Overs

5 TTB/10 HLR

20 DU/ 60 SU

5 Alt KB Snatch

5 Box Overs

KENNEDY

20 TTB

40 DU

15 Dual KB Devils Press @20/12kg

20 Box Jump Overs @24/20”

15 TTB

40 DU

10 Dual KB Devils Press

10 Box Jump Overs

10 TTB

40 DU

5 Dual KB Devils Press

5 Box Jump Overs

ROCKET

30 TTB

50 DU

15 Dual KB Devils Press @20/12kg

20/15 Box Jump Overs @24”

20 TTB

50 DU

10 Dual KB Devils Press

15/10 Box Jump Overs

10 TTB

50 DU

5 Dual KB Devils Press

10/5 Box Jump Overs

FLOW

Athletes will start at the barrier end to the side of their box. On GO they will move

forward to the rig to perform TTB/HLR. The athlete’s time will stop on completion of

their last Box Over, or at the TC8.

MOVEMENT STANDARDS

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.

HANGING LEG RAISE

The athlete must go from a full hang to the legs being lifted so that the heel is above

the hip. 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. Athletes must do 3 HLR for 1

TTB rep. There is no penalty for scaling in the WOOD or RASTRICK division.

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 take off, alternating

feet is NOT permitted. Athletes should bring their own ropes as these will not be

provided. Athletes must do 3 SU for 1 DU rep. There is no penalty for scaling in the

WOOD or RASTRICK division

KB DEVILS PRESS

The chest and hips must be in contact with the ground in-between the KB at the

bottom of the burpee. The KBs must begin on the ground with the base of the KB

fully in contact with the ground and move in one continuous single motion to the

overhead position, from either between the legs or the side of the body. The rep is

complete when the KB (s) is overhead and elbows, hips & knees fully locked out over

the centre plane of the body. Snatching or jerking the KBs is not allowed.

KB SNATCH

The KB must begin on the ground with the base of the KB fully in contact with the

ground and finishes with the KB held directly overhead in control, with the elbows,

knees & hips fully locked. The non-working arm cannot contact the body at any time.

Both muscle snatch or power snatch is permitted.

BOX OVERS

The athlete must pass over the box, from one side to another. The athlete may jump

from one side to the other, jump on and step down, jump on and jump off. Where a

step over is permitted within the workout BOTH feet making contact with the top of

box. There is no penalty for scaling in the WOOD or RASTRICK division.

WOD 2 ENGINE TC 15

WOOD

500m Row For Time (time is score for WOD 2 00:00:00)

AMRAP RT:

8 Thrusters 40/25kg

10 Wall Balls 9/7kg

400m Row

RASTRICK

500m Row For Time (time is score for WOD 2 00:00:00)

AMRAP RT:

8 Thrusters 45/30kg

15 Wall Balls 9/7kg

400m Row

KENNEDY

500m Row For Time (time is score for WOD 2 00:00:00)

AMRAP RT:

8 Thrusters 50/35kg

20 Wall Balls 9/7kg

400m Row

ROCKET

500m Row For Time (time is score for WOD 2 00:00:00)

AMRAP RT:

8 Thrusters 60/42.5kg

25 Wall Balls 9/7kg

400m Row

FLOW

Athletes will start on the rower facing the crowd. Hands must not be on the handle.

Damper setting and foot straps may be adjusted prior to starting. Rowers will be set

to record the distance/time by Judges. Score for WOD 2 will be the exact finish time

recorded on the rower (min:sec:milisec)

Thrusters will be performed on the platform, behind the rower. Athlete will continue

to complete as many rounds/reps as possible of Thrusters, Wall Balls & 400m Row

until the TC15 has elapsed.

MOVEMENT STANDARDS

THRUSTERS

The athlete must reach the required depth at the bottom of the movement, and fully

extend, barbell pulled back in the OH position, locking out the elbows at the top, for

the rep to count. Dropping or throwing the BAR at any time is NOT permitted and

will result in a no rep.

WALL BALLS

This is a standard wall ball, the athlete must begin by picking the ball up and show

full extension before the first squat, must reach the required depth below parallel at

the bottom of the movement, and where the medicine ball must contact the centre

of the target for the rep to count.

ROW

Athlete cannot leave the rower until the screen reads 400m. Rower must be zeroed

before each round begins.

WOD 2 & 3 ENGINE TC 15

WOOD

500m Row For Time (time is score for WOD 2 00:00:00)

AMRAP RT:

8 Thrusters 40/25kg

10 Wall Balls 9/7kg

400m Row

RASTRICK

500m Row For Time (time is score for WOD 2 00:00:00)

AMRAP RT:

8 Thrusters 45/30kg

15 Wall Balls 9/7kg

400m Row

KENNEDY

500m Row For Time (time is score for WOD 2 00:00:00)

AMRAP RT:

8 Thrusters 50/35kg

20 Wall Balls 9/7kg

400m Row

ROCKET

500m Row For Time (time is score for WOD 2 00:00:00)

AMRAP RT:

8 Thrusters 60/42.5kg

25 Wall Balls 9/7kg

400m Row

FLOW

Athletes will start on the rower facing the crowd. Hands must not be on the handle.

Damper setting and foot straps may be adjusted prior to starting. Rowers will be set

to record the distance/time by Judges. Score for WOD 2 will be the exact finish time

recorded on the rower (min:sec:milisec)

Thrusters will be performed on the platform, behind the rower. Athlete will continue

to complete as many rounds/reps as possible of Thrusters, Wall Balls & 400m Row

until the TC15 has elapsed.

MOVEMENT STANDARDS

THRUSTERS

The athlete must reach the required depth at the bottom of the movement, and fully

extend, barbell pulled back in the OH position, locking out the elbows at the top, for

the rep to count. Dropping or throwing the BAR at any time is NOT permitted and

will result in a no rep.

WALL BALLS

This is a standard wall ball, the athlete must begin by picking the ball up and show

full extension before the first squat, must reach the required depth below parallel at

the bottom of the movement, and where the medicine ball must contact the centre

of the target for the rep to count.

ROW

Athlete cannot leave the rower until the screen reads 400m. Rower must be zeroed

before each round begins.

WOD 4 ATOM TC5

In 5 minutes establish a maximum weight for the Complex:

RASTRICK/WOOD

2 Deadlift – 1 Hang Clean – 1 Front Squat

ROCKET/KENNEDY

2 Deadlift – 2 Hang Cleans – 1 Front Squat

If you fail a movement/rep you may re-attempt that rep providing the bar does not

touch the ground. You may pause in the OH position or in the hang.

Male athletes will have a 20kg bar, female athletes a 15kg bar, along with a pair of

each of 25kg, 20kg, 15kg, 10kg, 5kg, 2.5kg and 1.25kg – a total weight of 177.5kg per

platform.

Note: If a Barbell is dropped in an uncontrolled fashion and leaves the platform will

result in a no-rep for the complex.

FLOW

Athletes will start on the mat behind the Bar. Barbells CAN be pre-loaded but may

NOT be lifted before the time starts. Provided the Barbell is off the ground when the

5 minutes is complete, athlete’s MAY finish the remaining movements in the

complex.

MOVEMENT STANDARDS

DEADLIFT

This is a standard deadlift where the bar is lifted from the ground to the upright

position. Hands must be outside of the legs. Sumo stance is not allowed. Grips may

not be worn.

CLEAN

The barbell must return to the ground to being the rep and finishes with the bar

racked on the shoulders and the elbows clearly in front of the bar with the hips and

knees fully extended. Muscle clean, power clean, and full clean are all permitted.

HANG CLEAN

The barbell must clearly pause in the hang position before attempting the rep and

finishes with the bar racked on the shoulders and the elbows clearly in front of the

bar with the hips and knees fully extended. Muscle clean, power clean, and full clean

are all permitted.

FRONT SQUAT

BB must be held in the front rack position The athlete must reach the required depth

at the bottom of the movement, and full extend to stand tall at the top for the rep to

count. Dropping the Bar at any time is NOT permitted and will result in a no rep.

WOD 5 PHANTOM TC 8

WOOD

AMRAP4

10-9-8-7-6-5-4-3-2-1

Sandbag Squats @50/30kg

2 Sandbag Shuttles

AMRAP4

1-2-3-4-5-6-7-8-9-10

Sandbag Toss over Shoulder

3 Pull Ups/6 Banded Pull Ups

RASTRICK

AMRAP4

10-9-8-7-6-5-4-3-2-1

Sandbag Squats @50/30kg

2 Sandbag Shuttles

AMRAP4

1-2-3-4-5-6-7-8-9-10

Sandbag Toss over Shoulder

4 C2B/Pull Ups

KENNEDY

AMRAP4

10-9-8-7-6-5-4-3-2-1

Sandbag Squats @50/30kg

4 Sandbag Shuttles

AMRAP4

1-2-3-4-5-6-7-8-9-10

Sandbag Alt Clean to Shoulder

6 C2B/Pull Ups

ROCKET

AMRAP4

10-9-8-7-6-5-4-3-2-1

Sandbag Alt Squat Cleans @50/30kg

4 Sandbag Shuttles

AMRAP4

1-2-3-4-5-6-7-8-9-10

Sandbag Alt Clean to Shoulder

8 C2B

FLOW

Athletes will begin at the rig. On GO they will run forward to the barrier end to

perform Sandbag Squats. On CHANGE they will move directly into the second

AMRAP4. Sandbag Cleans & Toss must be performed at the barrier end. The

athlete’s score will be the total number of completed reps in the TC8.

MOVEMENT STANDARDS

SANDBAG SQUAT CLEANS

Sandbag must begin on the ground in front of the body. The athlete must move the

sandbag from the ground, and achieve the required squat depth at the bottom of

the movement with the sandbag on the shoulder, before fully extending to stand tall

at the top, for the rep to count. Any type of grip on the sandbag, including touch &

go is permitted. The arm must be released at the top of each rep. Athletes may

choose to power clean the bag to the shoulder and then perform a sandbag squat or

perform a full squat clean. Sandbag MUST alternate shoulders each rep.

SANDBAG SQUATS

Sandbag must be held in the bear hug position, below the chest, on the front of the

body. Carrying above the chest, on the shoulder or behind the head, is not

permitted. The athlete must reach the required depth at the bottom of the

movement, and fully extend to stand tall at the top, for the rep to count.

SANDBAG SHUTTLES

Sandbag must be held in the bear hug position, below the chest, on the front of the

body. Carrying on the shoulder or behind the head, is not permitted. Both feet must

clearly cross over the line at both ends of the shuttle for the rep to count. The

Sandbag MUST BE DROPPED at the end of each shuttle for the rep to count.

SANDBAG ALT CLEAN TO SHOULDER

Sandbag must start on the ground, and be cleaned to the shoulder. At the shoulder

the opposite hand MUST BE RELEASED TO THE SIDE, whilst the sandbag is clearly

under control, for the rep to count. Each repetition must alternate shoulders. Touch

and go is permitted, as is single reps. If the sandbag is thrown over the shoulder, thd

rep will not count.

SANDBAG TOSS OVER SHOULDER

Sandbag must start and finish on the ground, and pass over the shoulder for the rep

to count. It may either touch the body or be thrown right over.

CHEST TO BAR PULL UP

This is a standard C2B 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 must physically contact the bar between the

collarbone and the chest.

PULL UPS

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. Banded pull

ups will be performed with a purple Bulldog Gear band. There is NO penalty to scale

in Wood or Rastrick. If you choose to scale you will receive 1 Pull up credit for 2

Banded Pull ups performed.

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. Hand protection is allowed – however you may not tape or adjust the rig in any other way.

Only the top 15 athletes in each category after the first 5 workouts will compete in the final workout

FINAL ‘WHATS LEFT IN THE TANK’ TC 10

For time (or reps completed within the 10TC):

WOOD

8 x Shuttles

12 Snatch 40/25kg

3 PU

4 x Double KB Walking Lunges 20/12kg

9 Snatch

5 PU

2 x Dual KB OH Carry 20/12kg

6 Snatch

7 PU

RASTRICK

8 x Shuttles

15 Snatch 45/30kg

3 C2B/PU

4 x Double KB OH Walking Lunges 20/12kg

12 Snatch

5 C2B/PU

2 x Dual KB OH Carry 20/12kg

9 Snatch

7 C2B/PU

KENNEDY

8 x Shuttles

15 Snatch 50/35kg

1 BMU/3 C2B

4 x Double KB Walking Lunges 24/16kg

12 Snatch

3 BMU/5 C2B

2 x HSW

9 Snatch

5 BMU/7 C2B

ROCKET

8 x Shuttles

15 Snatch 60/40kg

3/1 BMU

4 x Double KB OH Walking Lunges 24/16kg

12 Snatch

5/3 BMU

2 x HSW

9 Snatch

7/5 BMU

FLOW

Athletes will begin on the start mat, at one end of their lane and perform the

shuttles. On completion of the required shuttles, athletes will run to the Barbell and

perform the Snatch. On completion of the required number of reps the athlete will

will run to the rig, to perform the gymnastics movement. On completion of the

required number of reps the athlete will return back to the KBs and begin the

walking lunges. On completion of the required distance, athletes will run to the

Barbell and perform the second set of BB Snatch. On completion of the required

number of reps the athlete will return to the rig, to perform the second set of

gymnastics movement. The athlete will return back to their start mat and begin the

HSW/OH Carry. On completion of the required distance, athletes will run to the

Barbell and perform the final set of BB Snatch before returning to the rig, to perform

the final gymnastics movement. The athlete must run to the finish line on top of the

box to complete the workout.

MOVEMENT STANDARDS

SHUTTLES

The athlete will start with both feet behind the line and run to the opposite side

where both feet must pass over the line and touch down. Each shuttle is complete

once the athlete has passed over the line.

SNATCH

The athlete must bring the bar from the ground to the overhead position in one

smooth motion. A muscle, power or split, squat snatch is permitted. At the top, the

arms, hips & knees must be fully locked out with the bar directly over the middle of

the body and the feet together. No part of the body except the feet may touch the

ground during the lift. This is NOT a ground to overhead and a Clean & Jerk is not

permitted.

BMU

The athlete must begin or pass through a dead hang position with arms fully

extended and feet off the ground. Kipping the BMU is acceptable but pull overs,

glide kips or roll overs are not. No part of the foot may rise above the lowest part of

the bar during the kip. No other body part, except the hands, may assist the athlete

to get up into the lock out position at the top.

C2B

The athlete must start each rep with the arms full extended in the dead hang

position with feet off the ground. Kipping, strict or butterfly style are allowed. Any

style of grip is permitted as long as the other requirements are met. The rep is

credited when the athletes chest clearly comes into contact with the bar, at or below

collarbone.

PULL UPS

The athlete must start each rep with the arms full extended in the dead hang

position with feet off the ground. Kipping, strict or butterfly style are allowed. Any

style of grip is permitted as long as the other requirements are met. The rep is

credited when the athletes chin is clearly visible above the bar.

There is no penalty for scaling in the WOOD.

OH KB WALKING LUNGES

The kettlebells must be carried overhead, with both arms locked out, and the

kettlebells directly over the centre of the body before beginning the lunge. The rear

knee must touch the ground and feet must be stepped together for each rep to

count. Both feet must pass over the line before the KBs are dropped from OH.

KB WALKING LUNGES

The kettlebells must be carried in the front rack position for the duration of the

lunges, with the elbows up before beginning the lunge. The rear knee must touch

the ground and feet must be stepped together for each rep to count. Both feet must

pass over the line before the KBs are dropped from the front rack.

HANDSTAND WALK

All parts of both hands, including fingers, must start behind the designated line, and

cross fully over the line at the required distance. The feet, nor any other part of the

body, must not touch the ground during the HSW

OH KB CARRY

The kettlebells must be carried overhead, with both arms locked out, and the

kettlebells directly over the centre of the body. The KBs may NOT touch or be held

against each other during the carry. Both feet must pass over the line before the KBs

are dropped from OH.

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. Hand protection is allowed – however you may not tape or adjust the

rig in any other way.