Max chest to bar pull ups in 1 minute. If you are unable to perform chest to bar pull ups you should leave the field blank.

A total of 240 points are available for this workout, with the top athlete receiving 240, 2nd 239, 3rd 238 etc

VIDEO SUBMISSIONS ARE NOT REQUIRED

// Movement standards:

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.

Max bar muscle ups in 1 minute. If you are unable to perform bar muscle ups you should leave the field blank

A total of 240 points are available for this workout, with the top athlete receiving 240, 2nd 239, 3rd 238 etc

VIDEO SUBMISSIONS ARE NOT REQUIRED

// Movement standards:

Bar muscle up: In the muscle-up, you must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. The heels must not rise above the plane of the bar during the kip. At the top of the movement, the arms must be fully locked out while the athlete supports themselves above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar.

Max pistols in 1 minute. If you are unable to perform pistols you should perform goblet squats and when entering your score mark "NO" when asked if completed the workout RX'd.

Note: the weight listed is for the GOBLET SQUAT scale. There is NO WEIGHT associated with the PISTOL

Any athlete performing goblet squats will place lower for this workout than an athlete completing a single pistol

A total of 240 points are available for this workout, with the top athlete receiving 240, 2nd 239, 3rd 238 etc

VIDEO SUBMISSIONS ARE NOT REQUIRED

// MOVEMENT STANDARDS:

Pistol (single leg squat): Each rep of the single-leg squat begins with the hips and knee fully extended on the weight-bearing leg. The other leg must remain in front of the athlete’s body. The hip crease must pass below the top of the knee of the weightbearing leg and the athlete must return to full hip and knee extension on the weight bearing leg at the top. If any part of the athlete’s body other than the foot of the weight bearing leg touches the floor during the repetition, the rep will not count. Athletes must alternate legs after every successful rep before beginning a rep on the other leg. Athletes may not rest the non-working leg on the weight bearing leg or use the hands/arms to push into the weightbearing leg. Athletes may hold onto the non-working leg.

Goblet squat: The kettlebell is held upside down, in both hands, centred on the body. The squat movement starts with your knees and hips fully extended. At the bottom of the squat the hip crease must pass below the plane of the knee. You must return to the start position to finish the rep.

Max pull ups in 1 minute. If you are unable to perform pull ups you should perform jumping pull ups and when entering your score mark "NO" when asked if completed the workout RX'd.

Any athlete performing jumping pull ups will place lower for this workout than an athlete completing a single standard pull up

A total of 240 points are available for this workout, with the top athlete receiving 240, 2nd 239, 3rd 238 etc

VIDEO SUBMISSIONS ARE NOT REQUIRED

// MOVEMENT STANDARDS:

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

Jumping pull-ups: The box/support should be setup so when the arms are fully extended stood on the box the tip of the fingers is no more than 10” above the bar. At the bottom of the movement the arms must be fully extended and the ear visible in front of the arms. At the top, the chin must break the horizontal plane of the bar.

Maximum weight in kg with which you can successfully complete a 1 rep max snatch (power snatch is acceptable)

A total of 240 points are available for this workout, with the top athlete receiving 240, 2nd 239, 3rd 238 etc

VIDEO SUBMISSIONS ARE NOT REQUIRED

// Movement standards:

Snatch: The snatch will be counted once the Athlete clearly shows control of the barbell overhead. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. Muscle, power and full snatch are all acceptable.

You perform a hang clean, then a shoulder to overhead, repeating this sequence of movements three times. The bar may not touch the ground during the 3 repetitions but you may rest or reset at any other point. If you fail one movement you may repeat it providing the bar does not touch the ground.

Enter the maximum weight in kg with which you can successfully complete 3 reps. E.g. if you complete 3 hang clean into shoulder to overhead at 80kg then your score will be 80kg.

A total of 240 points are available for this workout, with the top athlete receiving 240, 2nd 239, 3rd 238 etc

VIDEO SUBMISSIONS ARE NOT REQUIRED

// Movement standards:

Hang clean: The hang position is anything below full extension without the barbell touching the ground. Above the knee/below the knee both acceptable. The hang clean finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. This may be achieved via a hang squat clean, a hang power clean or hang muscle clean.

Shoulder to overhead: Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and 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 bar finishes directly over the body with the feet in line.

Maximum weight in kg with which you can successfully complete 5 reps. E.g. if you complete 5 deadlift at 120kg then your score will be 120kg.

A total of 240 points are available for this workout, with the top athlete receiving 240, 2nd 239, 3rd 238 etc

VIDEO SUBMISSIONS ARE NOT REQUIRED

// 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. Belts may be used but straps may not.

Maximum weight in kg with which you can successfully complete 5 reps. E.g. if you complete 5 front squat at 50kg then your score will be 50kg.

A total of 240 points are available for this workout, with the top athlete receiving 240, 2nd 239, 3rd 238 etc

VIDEO SUBMISSIONS ARE NOT REQUIRED

// Movement standards:

Front squat: Racks may be used. 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.

In a 7 minute window, complete as many reps as possible of bar over burpees

Every minute on the minute complete 5 x Hang Snatch (35kg/20kg)

The workout starts with 5 x Hang Snatch

Separate bars should be setup for the two movements with standard bumper plates used for the bar over burpees. It is acceptable for both male and female athletes to use 15kg or 20kg barbells.

Score:

The total repetitions of BOTH hang snatch AND burpees in the 7 minute window.

A total of 960 points are available for this workout, with the top athlete receiving 960 points, 2nd 956, 3rd 952 etc

VIDEO SUBMISSIONS ARE NOT REQUIRED

// Movement standards:

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

Hang snatch: This movement begins in the hang position – high or low hang is permitted (above or below the knees). The barbell must be received in the overhead position. The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the body. When beginning a repetition from the floor the athlete must fully extend before returning to the hang position. Muscle, power and full hang snatch are permitted.

3 Rounds for time

Row 300m (male) / 250m (female)

20 x Wall ball (Male: 9kg or 20lb to 10ft, Female: 6kg or 14lb to 9ft)

15 x Box jump (24” / 20” – Step ups ARE permitted)

// Score

Your score is the total time taken to complete the 3 rounds of the workouts

A total of 960 points are available for this workout, with the top athlete receiving 960 points, 2nd 956, 3rd 952 etc

VIDEO SUBMISSIONS ARE NOT REQUIRED

// Movement standards

Row: any damper setting may be used 

Wall Ball: In the wall ball, the medicine ball must be taken from the bottom of a squat, 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 low or does not hit the wall, it is a no rep.

Box Jump: The repetition starts on the ground and completes with hips and knees fully extended showing control whilst both feet are in contact with the top of the box. Athletes may step up or jump up and may step down or jump down.