Whiplash: The Welsh Open 2022 (Same Sex Pairs)

For Time:
2 Rounds Each, Alternating:
15 Wall Balls (20/14lb)
12 Toes To Hip Crease
9 Deadlifts (70kg/50kg)
 
Into…
 
45/30 Calorie C2 Bike
45 Wall Balls
15 Synchronised Bar Facing Burpees
45 Toes To Hip Crease
15 Synchronised Bar Facing Burpees
45 Deadlifts (70kg/50kg)
15 Synchronised Bar Facing Burpees
45/30 Calorie C2 Bike

Flow
 
Event 1 begins with athlete one completing 15, 12 and 9 reps of wall balls, toes to hip crease and deadlifts. All reps of each movement must be completed before moving onto the next. While athlete one is working, athlete two is resting. Once athlete one finishes the deadlifts, they will tag their partner and they will complete the exact same thing as athlete one, while they rest. Once both athletes have completed two rounds each they will then progress onto the last round together, alternating who is working and resting as they wish. The non-working athlete must remain on the start mat and must be tagged to begin working. The time stops when the 45-calorie bike is completed.
 
Movement Standards
 
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 target, it is a “no rep.” If the medicine balls drops to the floor, it must be settled before picking it back up for the next rep. Catching the ball off the bounce is a “no rep.”
 
Toes To Hip Crease – The athlete must go from a full hang to having the toes reach a point higher than the crease of the hip. At the start of each rep, the arms must be fully extended and heels must be brought back behind the bar.
 
 
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. Any hand position is allowed, but the arms must be straight throughout.
 
Synchronised Bar Facing Burpee – Each athlete must be perpendicular to the barbell on opposite sides, with chest and thighs touching the ground. They can get down and come up from the burpee however they like, but the athletes MUST jump over the barbell. The rep is counted when both athletes get to the floor on opposite sides of the barbell. The synchronised portion of the movement will occur at the bottom of the burpee.
 
Bike Erg – Athletes will accumulate calories starting from 0. The athlete cannot touch the monitor but can adjust the damper.

With a Running Clock

From 0:00-09:00, perform:
16 Squat Cleans (42.5/30kg)
12 Squat Cleans (50/35kg)
8 Squat Cleans (60/42.5kg)
4 Squat Cleans (70/50kg)
2 Squat Cleans (85/60kg)
 
If Completed within the allotted time, athletes will have the remainder of the time to establish a one-rep max squat clean each.
 
At 10:00 Complete For Time:
 
60 Power Cleans (42.5/30kg)
60 Front Squats (42.5/30kg)
60 Shoulder-to-Overheads (42.5/30kg)
 
22:00 Cap (running clock)

Scoring

The score for Event 2A is the sum of athlete one’s heaviest successful squat clean + athlete two’s heaviest successful squat clean. Teams will submit both athletes’ max lifts and they will be combined on the leaderboard for one team score. An athlete’s max lift may happen in any of the rounds of 16, 12, 8, 4, or 2 cleans, or if they complete those rounds prior to the specified time cap, athletes can choose any weights and take as many attempts as they would like to achieve a max lift prior to the 9-minute mark.

 
Tiebreak 

The scoring for this workout includes a tiebreak. At the end of the round of 8 reps, time will be recorded.
 

Flow
 
Athletes will work their way through a series of squat cleans with progressively heavier barbells. The work can be split any way, but each person must complete a successful lift at a specified weight in order to move into the next round. Teams will have one barbell and they will be required to add the designated weight to the barbell after each completed round. All athletes that successfully complete a lift within the round will advance to the next round. If an athlete does not make a lift within a round, they will not be allowed to attempt another weight but their partner can continue completing reps. If all reps are completed, the athletes can use the remaining time to establish a one rep max squat clean each. In the circumstance that one athlete does not make it through a round, their heaviest successful lift will be taken forward for scoring.
 
After the nine minutes has lapsed, teams will need to re-set their barbells at 60/42.5kg for part B. At minute ten, teams will work to complete 60 reps of power cleans, front squats and shoulder to overhead as fast as possible. Only one athlete can work at a time and the work can be split any way. There is no minimum work requirement.
 
Movement Standards
 
Squat Clean - The barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat will be permitted, but a deadlift followed by a hang clean is not allowed. The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.
 
Power Clean - 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. Muscle cleans are allowed.
 
 
Front Squat - In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean will count as a repetition as long as all the above requirements are met.
 
 
Shoulder to Overhead - Each rep begins with the barbell in the front- rack position and the bar in contact with the torso. The rep is credited when the barbell is fully locked out overhead with the athlete’s arms, hips, and legs extended. The feet must be in line under the body, and the bar must be over the centre of the athlete’s body when viewed from pro le. A press, push press, push jerk, or split jerk are all permitted as long as the athlete reaches the required finish position.

With a Running Clock

From 0:00-09:00, perform:
16 Squat Cleans (42.5/30kg)
12 Squat Cleans (50/35kg)
8 Squat Cleans (60/42.5kg)
4 Squat Cleans (70/50kg)
2 Squat Cleans (85/60kg)
 
If Completed within the allotted time, athletes will have the remainder of the time to establish a one-rep max squat clean each.
 
At 10:00 Complete For Time:
 
60 Power Cleans (42.5/30kg)
60 Front Squats (42.5/30kg)
60 Shoulder-to-Overheads (42.5/30kg)
 
22:00 Cap (running clock)

Scoring

The score for Event 2A is the sum of athlete one’s heaviest successful squat clean + athlete two’s heaviest successful squat clean. Teams will submit both athletes’ max lifts and they will be combined on the leaderboard for one team score. An athlete’s max lift may happen in any of the rounds of 16, 12, 8, 4, or 2 cleans, or if they complete those rounds prior to the specified time cap, athletes can choose any weights and take as many attempts as they would like to achieve a max lift prior to the 9-minute mark.

 
Tiebreak 

The scoring for this workout includes a tiebreak. At the end of the round of 8 reps, time will be recorded.
 

Flow
 
Athletes will work their way through a series of squat cleans with progressively heavier barbells. The work can be split any way, but each person must complete a successful lift at a specified weight in order to move into the next round. Teams will have one barbell and they will be required to add the designated weight to the barbell after each completed round. All athletes that successfully complete a lift within the round will advance to the next round. If an athlete does not make a lift within a round, they will not be allowed to attempt another weight but their partner can continue completing reps. If all reps are completed, the athletes can use the remaining time to establish a one rep max squat clean each. In the circumstance that one athlete does not make it through a round, their heaviest successful lift will be taken forward for scoring.
 
After the nine minutes has lapsed, teams will need to re-set their barbells at 42.5/30kg for part B. At minute ten, teams will work to complete 60 reps of power cleans, front squats and shoulder to overhead as fast as possible. Only one athlete can work at a time and the work can be split any way. There is no minimum work requirement.
 
Movement Standards
 
Squat Clean - The barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat will be permitted, but a deadlift followed by a hang clean is not allowed. The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.
 
Power Clean - 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. Muscle cleans are allowed.
 
 
Front Squat - In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean will count as a repetition as long as all the above requirements are met.
 
 
Shoulder to Overhead - Each rep begins with the barbell in the front- rack position and the bar in contact with the torso. The rep is credited when the barbell is fully locked out overhead with the athlete’s arms, hips, and legs extended. The feet must be in line under the body, and the bar must be over the centre of the athlete’s body when viewed from pro le. A press, push press, push jerk, or split jerk are all permitted as long as the athlete reaches the required finish position.

For Time:
 
Athlete one completes 3 rounds of:
6 Devil Press (15/10kg)
6 Dumbbell Box Step Overs (15/10kg)
120ft Sandbag Carry (45/30kg)
 
Then,
 
Athlete two completes 3 rounds of:
6 Dumbbell Thrusters (15/10kg)
6 Dumbbell Box Step Overs (15/10kg)
120ft Sandbag Carry (45/30kg)
+
165/125 Calorie Ski
 
13:00 Cap
 
Flow
 
Athlete one will start by performing the triplet of devil press, box step overs and sandbag carry, while the other skis. When the first athlete completes the triplet, he or she will ski while the athlete that started on the ski performs the second triplet.
 
When both athletes have completed the triplet and the calories, both athletes will run to the start/finish mat to complete the event.
 
Once the second athletes gets on the ski erg, they must complete the remaining calories. If the second athlete finishes the couplet before the calories are completed they cannot tag back in on the ski to assist in completing the calories.
 
Movement Standards
 
Devil Press - The movement starts with the athlete laying on the floor with chest and thighs touching the floor and both hands on the dumbbells. The movement finishes with the athlete standing tall and the dumbbells locked out overhead (knees, hips, shoulders, and elbows extended) and the dumbbells over the centreline of the body. Once the burpee portion of the movement has been completed (chest touching the floor in between the DBs), it is a ground to overhead anyhow. Any combination of snatch, clean, jerk, swing, etc. will work as long as the bottom standard and top standards are achieved. Chest must touch the floor between the dumbbells, but once that happens, the dumbbells can be inside or outside the feet/legs in route overhead.
 
Dumbbell Box Step Over - For the DB Box step-overs athletes will hold both dumbbells. Both feet must make contact on the top of the box but there is no requirement to stand tall on the top of the box. The rep is counted when both of the athlete’s feet make contact with the ground on the opposite side of the box from where they started. The DBs must be held in the athletes hands, not resting on the shoulders or anywhere else.
 
Sandbag Carry - The sandbag must be carried in the gut. Athletes will carry the sandbag out and drop the sandbag once both feet are across the designated line, they will turn around, pick up the sandbag and carry it back across the next designated line before dropping it.
 
Dumbbell Thruster - For the DB Thruster, each set begins with both DBs on the ground. The athlete’s hip crease must pass below the top of the knees in the bottom position. A full squat clean thruster is permitted when the DBs are taken from the ground. The rep is credited when the athlete reaches full lockout with the DBs overhead. The athlete’s hips, knees, and arms must be fully extended and DBs must be directly over, or slightly behind, the middle of the body (arms can’t be out in front). The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed

4 Rounds For Time:
 
300m Run Together
15 Pull-ups (Shared)
7 Synchronised Snatch (42.5/30kg)

16:00 Cap

Run - The run is completed at the same time. If one person is back before the other they must wait until their partner is back on the lane mat before starting the pullups.

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. Overhand, underhand or mixed gripare all permitted.

Synchronised Snatch - The athletes will move the bar from the ground to overhead in one smooth motion. Stopping at the shoulder is not permitted. A power snatch is allowed. The rep will be completed when the athlete stands up to full extension with the bar overhead with both feet under the hips. The athlete may not touch the floor with any part of the body other than the feet. Hang snatch is not allowed. The synchronised part of the rep is overhead. If you get to this position before your partner, you must wait until they have achieved the desired overhead position for the rep to be credited.