The European Championships - Live Spring Regional 2024

0-4 MINS

AMRAP BB CLUSTER

RX/MASTERS 35+  90/65kg

INTERS/MASTERS 40+ 70/55kg

NOVICE/TEENZ 50/40kg

REST MIN 4-5

5-9 MINS

AMRAP 4 THRUSTER / 6 FRONT SQUAT / 8 STOH

RX/MASTERS 35+ 65/50kg

INTERS/MASTERS 40+50/40kg

NOVICE/TEENS 40/30kg

Movement Standards

 - Clean section of thruster - bar starts from the floor, has to be below parallel below squat/failure to do so is a no-rep. We want to
see one fluid motion. No catch, pause, then squat.

 - Thruster section of the cluster - full lockout of the arm, full hip extension, 
 - Above your head with arms in line or slightly behind the line of the body
 - Full rep to be done before the time cap, once 4 mins have passed no reps will be counted, even if the rep has begun.
- Athletes are to change weights, and judges are not to touch.
5-9 minute
- Thruster - front rack position, elbows high, hips below parallel, full lockout overhead
- Front squat - hip extension below

- Stoh - any variation is permitted, full hip and arm extension.

TEST 2 - MAX KCALS - 3 BLOCKS ACHIEVE TASK INTO AMKAP BIKE ERG

RX/MASTERS 35 

22.5/17.5KG

2MINS TO PERFORM -  9 UNBROKEN BMU / 9 Alt DEVILS PRESS /  BIKE ERG FOR MAX KCALS

REST 1 MIN

4 MINS TO PERFORM - 15 UNBROKEN C2B - 15 GTOH /  BIKE ERG FOR MAX KCALS

REST 1 MIN

6 MINS TO PERFORM - 21 UNBROKEN TTB - 21 OHWL / BIKE ERG FOR MAX KCALS

VARIATIONS

INTERS & MASTERS 40+ CAN BE BROKEN -

22.5/17.5KG

2MINS TO PERFORM 6 BMU / ALT DP / BIKE ERG

REST 1 MIN

4 MINS TO PERFORM 15 C2B / GTOH / BIKE ERG

REST 1 MIN

6 MINS TO PERFORM 21 TTB / OHWL / BIKE ERG

NOVICE & TEENS - CAN BE BROKEN

15/12.5KG

2MINS TO PERFORM 6 BURPEE PULL UP / ALT DP  / BIKE ERG

REST 1 MIN

4 MINS TO PERFORM 12 CHIN OVER BAR PULL UP / GTOH  / BIKE ERG

REST 1 MIN

6 MINS TO PERFORM 21 HANGING KNEES TO CHEST / OHWL  / BIKE ERG

Movement Standards

BMU - The athlete comes through a full lockout, full ext of elbow, and
top. 
Devil press - chest on the floor, full hip and arm extension. 
Unbroken - the only way you start back at 0 is if they drop off the
bar.
C2B - arms come through a full range of motion, chest/below
clavicle must touch the bar
GTOH - Both ends of the dumbbell touch the ground.
TTB - Both feet touch the bar simultaneously - feet must come
through the inside of the rig in an “arc”.
Lunges - a full extension of elbow overhead, the knee must touch the
floor. 
Bike erg - any dampner, athlete resets bike each round, no kcal
carry over after the time frame.

Novice 

Burpee pull-up, jump as high as you want and pull up full arm extension.
 Knee to chest, full extension of hips (straight-legged, knees clearly
above hip crease

TEST 3 FOR TIME CAP 20 MINS

RX / MASTERS 30-35 UNBROKEN

LEGLESS ROPE CLIMB X 5

SKI 1K / RUN 2K / HSW 50M

INTERS/MASTERS 40+

ROPE CLIMB X3

SKI 1K / RUN 2K /  HSPU 30

NOVICE / TEENS

HRPU X50 / SKI 1K - RUN 2K - 50M SINGLE ARM SUITCASE CARRY - 22.5/17.5KG

Movement standards

Rope climb - jump into rope climb / legless, way down come down however you want.
Ski - must stay on ski until hits 1000.
Handstand walk - kick up in front of the start line but no more than a few inches away
(judges’ discrepancy), both hands clear of the end line, 10m unbroken at a time, back to start if the athlete drops. 
HSPU - full hip and elbow locked out / broken. Lockout must be achieved before the athlete comes down. 30 Inch Wide and 10 Inch from wall is standard.