Kriger League

RX:

12 min Amrap:
4 Shuttle Runs (1 rep=2*7.5m)
8 Right Arm Dumbbell Thrusters 22.5/15 kg (50/35 lbs)
12 Toes to Bar
8 Left Arm Dumbbell Thrusters 22.5/15 kg (50/35 lbs)

 

Scaled:
12 min Amrap:
4 Shuttle Runs (1 rep=2*7.5m)
8 Right Arm Dumbbell Thrusters 15/10 kg (35/20 lbs)
12 Abmat Sit Ups
8 Left Arm Dumbbell Thrusters 15/10 kg (35/20 lbs)

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Equipment Needed:
Tape
Dumbbell at prescribed weight
Rig
Floor Space for Shuttle Runs

Flow:
Start: Workout starts with both feet behind the line facing the Camera Athletes move through the workout doing Shuttle Run, Right Arm Dumbbell Thrusters, Toes to Bar, Left Arm Dumbbell Thrusters.
Both Dumbbell Thrusters and Toes to Bar needs to be done Facing the Shuttle Runs

Videoreviews: For all athletes competing to win a qualification spot for ATA Games or prizes in the Age Group Categories all workouts NEED to be filmed. Before getting an official invite to the competition/Prizes, all videos will be reviewed. In other words: All top 10 athletes in the Open category for each workout, and top 5 for Age Group Categories, MUST record their workout. For everybody else, a video is not required.

Movement Standards:
Shuttle Runs:
Start: Both feet behind the line
Turn: Both feet over the line
End: Both feet over the line 1 rep= 2*7.5 meter Note: There is no requirement of touching the hand on the floor

Single Arm Dumbbell Thrusters:
Starting Position: In a Squat Position, the crease of the hip must be clearly below the knee on both legs One Head of the Dumbbell needs to be in contact with the shoulder Athlete Can get into the position in any way the want (Power Clean+Squat, Squat Clean etc)

End Position: Standing Tall with both feet planted on the ground Hips and Knees locked out Dumbbell Overhead with a fully locked out elbow, while the Hand, Shoulder, Hips, Knees and Ankles are all in a vertical line

Toes to Bar:
Starting position: Vertical Hang with hips fully extended and heels breaking the vertical plane that the pullupbar creates.

End Position: Both feet must touch the bar simultaneously The feet must touch in between the hands Toes to Bar Dumbbells Facing Facing 1 meter 3,3 feet Floorplan O

* See Floorplan in Workout Desription/Floorplan

RX
A, 5 min AMRAP
Line-facing Burpee Broad Jump (100/80cm) (Scaled 80/60 cm)

1 min transition

@ 06:00
B, E2MOM for 6 min (FOR MAX LOAD):
9 Deadlift
6 Hang Power Clean
3 Shoulder-to-overhead

NB: 1 min CAP for every set

Score = Heaviest successful set

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Equipment Needed:

Measuring equipment
Tape and/or something to mark two lines
Barbell
Weights
Collar

 

Flow 2A+B:

Prior to the workout the athlete must mark 2 lines on the floor, with a 100/80 cm distance between the outside part of the tape. For the part B: The barbell can be loaded with the starting weight, prior to starting the workout.

This workout begins with the athlete standing tall facing the perpendicular lines. On “3-2-1-GO”, the athlete may begin performing line-facing burpees, doing as many repetitions as possible in 5 minutes.

After 5 minutes of work are completed, the athletes have 1 minute of transition before part B starts.

Part B will start at the 06:00 mark.

You will have 3 windows to complete the:
9 Deadlift + 6 Hang Power Clean + 3 Shoulder-to-overhead.

06:00-07:00: LIFT

07:00-08:00: REST

08:00-09:00: LIFT

09:00-10:00: REST

10:00-11:00: LIFT

 

The 9 Deadlift + 6 Hang Power Clean + 3 Shoulder-to-overhead DO NOT have to be completed as a complex, you are allowed to let go of the barbell

But, for the set to count, you’ll have to complete all the 18 reps within the working minute.

 

Scoring:

Weight of heaviest completed set.

Example:

Lifting Window 1: 50kg= Successful

Lifting Window 2: 60kg= Successful

Lifting Window 3: 80kg= NOT Successful (missed the last Jerk)

Result = 60kg

Movement Standards:

Line-facing Burpee Broad Jump:
Starting Position:

Behind the line, and perpendicular to the line. 

Then:

Hands, chest and feet on the ground, In this position, hands need to be behind the line, head can be over the line.

Then, get up in a standing position, either by stepping or jumping up. 

Both feet needs to be clearly behind the closest line, before the athlete performs a two foot take off.

End Position:

By doing only a single jump, the athlete covers the 100/80 cm distance, and clears the line completely. No part of the foot can touch the line

Between each rep, the athlete shall step or jump back behind the line closest to them where they originated the burpee. If the athlete does not completely clear the marked lines or makes contact with a line at any point of the jump, this will be a no-rep, and the athlete must reattempt the jump portion. 

During the burpee-portion of the movement the athlete must always stay perpendicular to the closest line.

Athlete does not need to stand upright between repetitions

Deadlift:
Starting Position:

With the barbell on the ground. Hands must be outside of the knees. Sumo Deadlifts are not allowed. Arms must be straight throughout. No bouncing.

End Position:

Standing Tall with both feet planted on the ground

Hips and Knees locked out 

Shoulders behind the bar.

 

Collars must be placed on the outside of the plates.

Hang Power Clean:
Starting position:

Standing Tall with the barbell, keeping both feet planted on the ground, and with hips and knees fully locked out.

End Position:

Barbell is placed on the shoulder in a front rack position.

Hips and Knees fully locked out 

Elbows clearly in front of the barbell.

Shoulder-to-overhead
Starting position:

Starting in a front rack position, where the barbell is placed on the shoulder.

End Position:

The barbell must finish directly overhead with both elbows locked out. Both the knees and the hip need to be fully extended. Both Strict Press, Push Press, Push Jerk and Split Jerk are all permitted. 

Videoreviews:

Video is not required BUT For athletes competing to win a qualification spot for ATA Games or prizes in the Age Group Categories all workouts need to be filmed and all videos will be reviewed before you get an invite to the competition/Prizes. Video is also required for all athletes in the top 10 in Open category for each workout and top 5 for Age Group Categories.

RX
A, 5 min AMRAP
Line-facing Burpee Broad Jump (100/80cm) (Scaled 80/60 cm)

1 min transition

@ 06:00
B, E2MOM for 6 min (FOR MAX LOAD):
9 Deadlift
6 Hang Power Clean
3 Shoulder-to-overhead

NB: 1 min CAP for every set

Score = Heaviest successful set

---

Equipment Needed:

Measuring equipment
Tape and/or something to mark two lines
Barbell
Weights
Collar

 

Flow 2A+B:

Prior to the workout the athlete must mark 2 lines on the floor, with a 100/80 cm distance between the outside part of the tape. For the part B: The barbell can be loaded with the starting weight, prior to starting the workout.

This workout begins with the athlete standing tall facing the perpendicular lines. On “3-2-1-GO”, the athlete may begin performing line-facing burpees, doing as many repetitions as possible in 5 minutes.

After 5 minutes of work are completed, the athletes have 1 minute of transition before part B starts.

Part B will start at the 06:00 mark.

You will have 3 windows to complete the:
9 Deadlift + 6 Hang Power Clean + 3 Shoulder-to-overhead.

06:00-07:00: LIFT

07:00-08:00: REST

08:00-09:00: LIFT

09:00-10:00: REST

10:00-11:00: LIFT

 

The 9 Deadlift + 6 Hang Power Clean + 3 Shoulder-to-overhead DO NOT have to be completed as a complex, you are allowed to let go of the barbell

But, for the set to count, you’ll have to complete all the 18 reps within the working minute.

 

Scoring:

Weight of heaviest completed set.

Example:

Lifting Window 1: 50kg= Successful

Lifting Window 2: 60kg= Successful

Lifting Window 3: 80kg= NOT Successful (missed the last Jerk)

Result = 60kg

Movement Standards:

Line-facing Burpee Broad Jump:
Starting Position:

Behind the line, and perpendicular to the line. 

Then:

Hands, chest and feet on the ground, In this position, hands need to be behind the line, head can be over the line.

Then, get up in a standing position, either by stepping or jumping up. 

Both feet needs to be clearly behind the closest line, before the athlete performs a two foot take off.

End Position:

By doing only a single jump, the athlete covers the 100/80 cm distance, and clears the line completely. No part of the foot can touch the line

Between each rep, the athlete shall step or jump back behind the line closest to them where they originated the burpee. If the athlete does not completely clear the marked lines or makes contact with a line at any point of the jump, this will be a no-rep, and the athlete must reattempt the jump portion. 

During the burpee-portion of the movement the athlete must always stay perpendicular to the closest line.

Athlete does not need to stand upright between repetitions

Deadlift:
Starting Position:

With the barbell on the ground. Hands must be outside of the knees. Sumo Deadlifts are not allowed. Arms must be straight throughout. No bouncing.

End Position:

Standing Tall with both feet planted on the ground

Hips and Knees locked out 

Shoulders behind the bar.

 

Collars must be placed on the outside of the plates.

Hang Power Clean:
Starting position:

Standing Tall with the barbell, keeping both feet planted on the ground, and with hips and knees fully locked out.

End Position:

Barbell is placed on the shoulder in a front rack position.

Hips and Knees fully locked out 

Elbows clearly in front of the barbell.

Shoulder-to-overhead
Starting position:

Starting in a front rack position, where the barbell is placed on the shoulder.

End Position:

The barbell must finish directly overhead with both elbows locked out. Both the knees and the hip need to be fully extended. Both Strict Press, Push Press, Push Jerk and Split Jerk are all permitted. 

Videoreviews:

Video is not required BUT For athletes competing to win a qualification spot for ATA Games or prizes in the Age Group Categories all workouts need to be filmed and all videos will be reviewed before you get an invite to the competition/Prizes. Video is also required for all athletes in the top 10 in Open category for each workout and top 5 for Age Group Categories.

Equipment Needed:

Measuring equipment
Medicine ball of appropriate weight for your division*
Concept 2 Rower
Box

 

Flow Workout 23.3:

Prior to the workout the athlete needs to measure up the designated height for both the wall ball target (300/270cm) and the box height (60/50cm).

This workout begins with the athlete standing tall behind their Medicine Ball. On “3-2-1-GO”, the athlete may begin performing Wall Balls. After 20 reps has been completed, the athlete may advance to the Box, doing 20 Box Jump Overs. Once the reps have been completed the athlete can now move to the Concept 2 Rower, and start doing 20/15 calories on the machine.

Continue this pattern for the round of 40 and 60 reps.

Your score is the time it takes for you to complete the whole workout.

The timecap for this workout is 18 minutes.

 

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 rep is credited when the center of the ball hits the target at or above the specified target height.

If the ball hits low or does not hit the wall at all, it’s a “no rep”.

 If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

 

Box Jump Over
The athlete starts with both feet on the ground on one side of the box

Do NOT angle the box and jump or step up on the corner.

A lateral jump over the box (starting with the feet parallel to the box) IS permitted.

A two-foot takeoff is always required, and only the athlete’s feet may touch the box. An exception is for the Scaled Division, where step ups are allowed. If you do step ups, both feet MUST touch the top of the box.

After landing on the box, the athlete may jump or step down off to the other side.

It’s allowed to jump completely over the box. If jumping over the box, the feet must pass over the box, not around it. A two-foot landing is required.

There’s no requirement to stand tall while on top of the box.

Row
The monitor on the rower must be set to zero at the beginning of each row. The athlete may have assistance resetting the monitor. The athlete must stay seated on the rower until the monitor reads the specified calories.

This workout MUST be performed on a Concept2 Rower.

 

Videoreviews:

Video is not required BUT For athletes competing to win a qualification spot for ATA Games or prizes in the Age Group Categories all workouts need to be filmed and all videos will be reviewed before you get an invite to the competition/Prizes. Video is also required for all athletes in the top 10 in Open category for each workout and top 5 for Age Group Categories.

Equipment Needed:

Measuring equipment

Tape and/or something to mark two lines

Barbell

Weights

Collar

Pullup bar

Jump Rope

Box (Scaled)

 

 

Flow Workout 23.4:

Prior to the workout the athlete must do the following, to meet the standards:

- Use two tapelines to mark up the correct distance for the Wall Walk.

Tapeline 1: 25 cm from the wall to the outside of the first tape.

Tapeline 2: 140 cm from the wall to the outside of the second tape.

 

- Use two tapelines to mark up the correct distance for the Handstand Walk. The only

requirement is that there is 7,5 meters between the outside of those two tapelines.

 

This workout begins with the athlete standing tall. On “3-2-1-GO”, the athlete has a “two-

minute window” to complete 3 Wall Walks, 9 Chest-to-bar and 36 Double Unders.

In the remaining time the athlete can then move on to the barbell, doing as many Snatch as

possible until reach the “two minute window” and the time it’s up.

Rest one minute and complete this sequence for a total of three intervals.

Your result is the repetitions of Snatches completed accumulated in those three intervals.

If you complete 30 repetitions – or more – you’ll now add one additional round including new

movements and three minutes of work.

At the 09:00 mark you’ll start by doing 7,5m + 7,5m unbroken Handstand Walk. Once this

has been completed, you’ll move on to the 9 Bar Muscle-Up, then 36 Double Unders.

In the remaining time the athlete can then move on to the barbell, doing as many Snatch as

possible until the timer reach the 12:00 mark.

 

Your result is the total repetitions completed.

 

Timeline:

00:00-02:00: WORK

02:00-03:00: REST

03:00-05:00: WORK

05:00-06:00: REST

06:00-08:00 WORK

IF YOU COMPLETED 30 SNATCHES OR MORE YOU EARNED ONE ADDITIONAL– 3

MINUTE INTERVAL:

08:00-09:00 REST

09:00-12:00 WORK

Movement Standards:

Wall Walk:

Starting Position:

Chest touches the ground with both hands on the tapeline furthest away from the wall.

Then:

Once both feet is planted on the wall and do not touch the floor, the athlete can begin moving

their hands towards the wall. Make sure that the hands first start moving once both feet it’s

off the floor.

Both hands must be touching the tapeline closest to the wall at the same time before you can

start walking back and get the rep credited.

End Position:

Both hands must touch the tapeline furthest away from the wall, before the feet can come off

the wall.

Once all the criterials above has been met, and the chest is back touching the floor, the

repetition is credited.

 

Jumping Pull Up (Scaled only)

For jumping pull-ups the bar should be set up so it is at least 15 cm above the top of the athlete’s head when standing tall.

At the bottom, the athlete must lower themselves so their arms are fully extended.

At the top the chin must break the horizontal plane of the bar.

Pull Up (Scaled only)

Starting Position:

Vertical hang from a horizontal bar, with both feet off the floor.

End Position:

By pulling yourself up, the bottom plane of the chin must break the top-most horizontal plane

of the bar.

You can use any grip variation.

Only hands and chest or above can touch anything during the movement.

Straps are not allowed.

 

Chest-to-bar Pull Up

Starting Position:

Vertical hang from a horizontal bar, with both feet off the floor.

End Position:

By pulling yourself up, any point of the body below the collarbone must clearly be in contact

with the pullup bar.

You can use any grip variation.

Only hands and chest can touch anything during the movement.

Straps are not allowed.

Double Under:

Starting Position:

Holding the jumprope.

 

End Position:

Athlete jumps rope with the rope passing two times under their feet per jump. The rope must

be moving in a forward motion.

 

Snatch:

Starting position:

Barbell starting on the floor. Athlete will then move the barbell in one fluid motion from the

ground to overhead.

End Position:

Standing Tall holding the barbell overhead, with knees, hips and elbows fully extended.

You can use the following Snatch variations:

Power Snatch, Squat Snatch and Split Snatch.

Hang Snatch is not allowed.

Collars must be placed on the outside of the plates.

 

Handstand Walk:

Starting position:

Both hands in contact with ground clearly behind the starting line.

End Position:

Both hands in contact with ground past the end line 7,5 meters away from the starting line.

Only hands may contact the ground

The 7,5 meter of Handstand Walk must be unbroken. If the athlete fail to complete the

section unbroken, the athlete will have to start over again.

 

Bar Muscle Up:

Starting position:

Vertical hang from horizontal bar.

End Position:

Vertical support.

Athlete hanging from a horizontal bar pulls himself up over the bar, and continues to press

out finishing in a support position above the bar.

No portion of the body below the thighs can move over the top-most horizontal plane of the

bar.

The athlete may not rest on top of horizontal bar in any other way than vertical support. If so

happens, athlete needs to jump down to floor before achieving a new

 

You may use gymnastic grips.

Floor Plan:

As long as requirements for the Wall Walks and Walking Lunges are met you can set up the Floor plan as needed.

 

Video Requirements:

Video is not required BUT For athletes competing to win a qualification spot for ATA Games

or prizes in the Age Group Categories all workouts need to be filmed and all videos will be

reviewed before you get an invite to the competition/Prizes.

Video is also required for all athletes in the top 10 in Open category for each workout and top5 for Age Group Categories.