Rep It Out UK - Qualifiers - Leader Board Pending Review

THE WORKOUT

(to be completed as an individual - 1 score to be submitted per person)

10MIN TIME CAP

21-15-9

Alt Dumbbell Snatch 

Burpee Over Box 24/20" 

Into Max Cal Row for the remaining time

Intermediate, RX/Elite athletes will use 1 x 22.5/15kg

Scaled Athletes will use 1 x 15/10kg DB 

All Athletes will us 24” & 20” plyo box

CLICK HERE FOR FULL MOVEMENT STANDARDS AND INFORMATION 

FLOW

Athletes will start stood next to the dumbbell, with the dumbbell on the ground.
At 3,2,1 GO, the athlete can then pick up the dumbbell and start working through 21 alternate dumbbell snatches,
before starting 21 burpee over box etc.

SCORING

The score for this workout is the number of rowing calories completed within the time cap.

THE WORKOUT

9MIN TIME CAP

For time:

20 Clean and Jerks @ Weight 1

15 Clean and Jerks @ Weight 2

10 Clean and Jerks @ Weight 3

WEIGHTS 

RX/Elite
Weight 1 = 60/42.5kg
Weight 2 = 70/47.5kg
Weight 3 = 80/52.5kg

Intermediate 
Weight 1 = 50/35kg
Weight 2 = 60/40kg
Weight 3 = 70/47.5kg

Scaled 
Weight 1 = 42.5/30kg 
Weight 2 = 50/35kg 
Weight 3 = 60/42.5kg

INFORMATION & GUIDANCE BOOKLET

Please read the above for all the information before doing the qualifer

Movement Standards

Must load your own bar & only use 1 barbell throughout - no help loading bar but can have the weights out ready

CLEAN & JERK: Any clean and any jerk may be performed, as long as full lockout of the arms, hips and knees is achieved at
the top of the jerk movement before bringing the bar back down. Each clean is from the floor and not from a
hang. The athlete may use the catch in the clean as their first dip of the jerk to increase speed. This cannot be
completed a thruster, it needs to be two separate movements.

FLOW

Prior to the clock starting, the barbell can be pre-loaded to the 1st weight. 

The athlete will start standing next to the barbell but cannot touch it until 3, 2,1 GO.

Athletes may only use one barbell and must not have any help loading the bar. However, plates can be laid out ready to load.

SCORING

The score is the time taken to complete all 45 reps.

If the work is not completed by the timecap, the score is 9:00 + 1second for each REP REMAINING

Example: If you had 5 reps left to complete before you were capped. Your score will be 9:05

THE WORKOUT - TOXIN

12MIN AMRAP

RX/ELITE

60 Double unders
5 Deadlifts  120/85kg
3/1 BMU 

INTERMEDIATE

40 Double unders 
5 Deadlifts  100/70kg
10/8 Pull Ups

SCALED

10 Burpees over bar
5 Deadlifts 80/50kg
20 Wall balls 9/6kg

MOVEMENT STANDARDS

Double unders: 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.

Burpees over bar:The burpee must be performed next to the barbell. This can be lateral or facing. The athlete can jump or step back to lie on the ground. The chest and thighs must touch the ground at the bottom. From this position, the athlete can step or jump to their feet. The athlete must jump over the barbell, there is no requirement for a two footed take off or full extension of the burpee whilst moving over the bar. The rep is credited when both feet have touched the ground on the opposite side of the barbell.

Deadlifts: This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. The reps can be performed touch and go but the athlete must not bounce the bar.

Pull ups: Strict, kipping or butterfly pull-ups are allowed as long as the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. The rep finishes with the athlete’s chin passing above the bar.

Bar muscle ups: The bar muscle up begins with the athletes at, or passing through, a dead hang (arms, shoulders and hips extended) from the rig. The rep is complete when the athletes are in the support position above the bar, with shoulders above or in front of the bar - pushing away before the lock out is a no rep. The athletes must pass through some portion of a dip. Only the hands, and no other part of the arm, may be used to assist in the rep. Glide kips are not allowed

Wall Balls: A repetition consists of the athlete holding the ball in the 'front rack' position and performing a full squat, the hip crease must pass below the top of the knee, and then throwing the ball to the specified target height. If the athlete's hips do not break parallel, or the ball does not touch the target, then the rep will not be counted. The first rep may be performed as a wall ball clean, however a downward portion of a squat must be demonstrated, athletes cannot pick the ball up whilst in the bottom of the squat.

FLOW

Athletes will start standing, Intermediate and Rx/Elite athletes may start holding the rope handles

At 3,2,1 GO they will start working through the 12 minute AMRAP.

They will keep progressing through the rounds as many times as possible until the 12 minute time cap is met.

SCORING

The score for this workout is how many reps completed in the 12 minutes. 
EXAMPLE: If a scaled athlete completed 5 full rounds, their score would be 175