The Tribal Throwdown

CINDT - RX & MASTERS RX

Athlete's must complete As Many Repetitions as possible 

2 x 9 min AMRAPS

0-9 MIN (AMRAP)

5 Bar Muscle Ups

10 Push Ups

15 Air Squats

- 1 MIN REST-

10-19 MIN (AMRAP)

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overhead

1 MINUTE REST IS COMPULSORY BETWEEN ROUNDS

SCORE IS THE TOTAL NUMBER OF REPETITIONS COMPLETED FOR BOTH AMRAPS

Scaling is permitted but this must be clearly indicated on your score submission. Athlete's must show all weights/equipment to the camera before beginning the workout. All movements must be completed on camera

Video Submission is required

Workout 1:

RX & Masters RX

♀ 40kg. (Female)

♂ 60kg. (Male)

REDUCE WEIGHT IF NECESSARY 

Do I need to video my workout?

Video Submission is required and a time penalty may be applied if a video is not produced or is not available to be produced when requested. You can video your workout using the WodProof App

How are the videos judged?
The videos will all be judged individually. The reps will be counted and any reps that are deemed no reps and have not been completed will result in a 10 sec penalty per repetition. Further penalties may apply if the wrong weight etc. is used

Can I scale mid WOD?
Yes, should you start a WOD and realise the weight or movement is too difficult you may reduce the weight or change the movement, but this must be counted then as a scaled workout and you will be placed below every athlete that completes the workout RX

Workout Instructions

On minute zero athlete's must begin with 5 bar muscle ups  once completed they may move onto 10 push ups, again once completed they must move onto 15 air squats completing as many rounds and reps as possible in 9 mins. 

When the clock reaches 9 mins athletes must rest for 1 minute and in this time prepare for their next 9 min AMRAP. 

On minute nine athlete's must begin with 12 deadlifts once completed they may move onto 9 hang power cleans, again once completed they must move onto 6 shoulder to overhead completing as many rounds and reps as possible in 9 mins. 

When the clock reaches minute 19 the workout has ended and any repetitions completed after this time will not be counted

STANDARDS

Each rep must meet the movement standards to be counted

Bar Muscle Ups

Athlete's must start fully locked out, the athlete may kip to complete a repetition. Their elbows must be fully locked out at the top of the repetition. The athletes feet must never go higher than the bar.

Push Up

Athlete's must start out in a fully locked position and their chest must touch the floor before pushing up to a fully locked out position

Air Squat

Athlete's must fully break parallel, by their hip crease passing below their knees. They must then be fully extended at the top of the rep by having fully locked out knees and hips

Deadlift

Athlete's must lift the weight off the ground so that their shoulders are behind the bar and their hips, knees are fully extended. The bouncing of weights is NOT permitted

Power Cleans

Athletes' must complete hang power cleans by which the barbell reaches their shoulders with their elbows through the plane of the bar. Fully extended hips and knees must be clearly displayed on the camera

Shoulder to Overhead

Athletes's may go directly into shoulder to overhead from hang power cleans. The must be fully locked out overhead. With locked out knees, hips and elbows. Athlete's may strict press, push press, push jerk or split jerk the weight.

WOD Key Points: 
1: Athletes must take the 1 minute rest after minute 9. The workout must be completed on a running clock. The 1 minute rest is COMPULSORY

2: Kipping is permitted for the bar muscle ups

3: The athlete must clearly display the weights on the camera before beginning

4: Chest must touch the floor for each press up

Hasta La Vista - RX & MASTERS RX

Athlete's must complete the following AS FAST AS POSSIBLE 

TIME CAP = 10 mins

21 - 15 - 9

Back Squats

Handstand Push Ups

- Directly Into -

9 - 15 - 21

Deadlifts

(10m Handstand Walk intervals in between 9&15 reps and 15&21 reps)

1 metre = 1 rep (Handstand Walk)

Only 1 barbell may be used for this workout

SCORE IS FOR TIME

Scaling is permitted but this must be clearly indicated on your score submission. Athlete's must show all weights/equipment to the camera before beginning the workout. All movements must be completed on camera

Video Submission is required

Workout 4:

RX & Masters RX

Back Squat

♀ 40kg. (Female)

♂ 60kg. (Male)

Deadlifts

♀ 70kg. (Female)

♂ 100kg. (Male)

The bar may be loaded by a judge

REDUCE WEIGHT IF NECESSARY 

Do I need to video my workout?

Video Submission is required and a time penalty may be applied if a video is not produced or is not available to be produced when requested. You can video your workout using the WodProof App

How are the videos judged?
The videos will all be judged individually. The reps will be counted and any reps that are deemed no reps and have not been completed will result in a 10 sec penalty per repetition. Further penalties may apply if the wrong weight etc. is used

Can I scale mid WOD?
Yes, should you start a WOD and realise the weight or movement is too difficult you may reduce the weight or change the movement, but this must be counted then as a scaled workout and you will be placed below every athlete that completes the workout RX

Workout Instructions

On minute zero athlete's must begin with 21 back squats once completed they must move onto 21 handstand push ups. 15 Back squats and 15 Handstand Push Ups, 9 Back Squats and 9 Handstand Push Ups. When doing the 9 Handstand Push Ups, athlete's may have their bar loaded for them with their required deadlift weight. However the loading of the bar must be clearly visible on camera. When athlete's complete their 9 handstand push ups they may move onto the second couplet.

Athlete's must move directly into 9 deadlifts, then completing a 10m handstand walk, 15 deadlifts followed by another 10m handstand walk. The workout ends with 21 deadlifts. The workout is time capped at 10 mins, should athletes not complete the prescribed workout in this time, their score shall be for repetitions completed.

The workout should follow the following pattern 

21 Back Squats

21 Handstand Push Ups

15 Back Squats

15 Handstand Push Ups

9 Back Squats

9 Handstand Push Ups

9 Deadlifts

10m Handstand Walk

15 Deadlift

10m Handstand Walk

21 Deadlifts

STANDARDS

Each rep must meet the movement standards to be counted

Back Squat

The Barbell must begin ON THE GROUND. The use of a rack IS NOT permitted and will be considered scaling this workout. Athlete's may clean and jerk, snatch or use any movement to get this barbell onto their back once it begins on the ground. To complete a rep the athlete's hip crease must pass below their knees every rep and they should fully extend their hips and knees at the top of the repetition 

Handstand Push Up

Begin with arms locked out, heels in contact with the wall, hips open, and body in line with the arms. Only the heels may be touching the wall at the start and finish of each rep. The rep is credited upon return to the starting position. At the bottom, the head must make contact with the ground. If the head and hands are on different surfaces, the surfaces must be level (i.e., if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates). The feet do not need to remain in contact with the wall for the duration of the movement, but heels must touch the wall at the end of each rep. Kipping is allowed.

Deadlift

Start every rep with the barbell on the ground. Hands must be outside the knees. Sumo deadlifts are not allowed. Arms must be straight throughout. No bouncing. The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar. Another person may assist with changing the load. Collars must be placed outside the plates.

Handstand Walk

Before starting, the handstand walk area must be marked in 1 metre segments. Ideally, the lane will have 10 consecutive segments, allowing a 10m walk in one direction. However it may be broken up into as many segments once 10m is accumulated. Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted. Stepping over the line or landing with the hands on or over the line is a “no rep.” Must walk forward. Coming down from the hands at any time requires a restart from behind the last line successfully crossed. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. Each 1 metre section will count as 1 rep. Must handstand walk across the line. Jumping both hands over the line to finish a section is not allowed.

WOD Key Points: 
1: Athletes are not permitted to use a rack for the back squats

2: Kipping is permitted for the handstand push ups

3: Athlete's may only use one barbell for the duration of this workout. Another person may change their weights

4: Handstand walking segments must be clearly labelled and visible on camera. 

5: Changing barbell weights must be displayed on camera

QUINLAN - RX, MASTERS RX & INTERMEDIATE

Athlete's must complete the following as fast as possible 

TIME CAP = 25 MINS

150 CALORIE ROW

150 WALL BALLS

150 DOUBLE UNDERS

SCORE IS FOR TIME

PARTITION ANYWAY

(Partition anyway, so athlete's may break up the workout up into as many reps and sets as they like. Once the athlete completes 150 repetitions of each within the 25 minute time cap. The movements may be completed in any order)

Scaling is permitted but this must be clearly indicated on your score submission. Athlete's must show all weights/equipment to the camera before beginning the workout. All movements must be completed on camera

Video Submission is required

Workout 3:

RX, Masters RX & Intermediate

♀ 6kg. (Female Wall Ball) (9FT)

♂ 9kg. (Male Wall Ball) (10FT)

REDUCE WEIGHT IF NECESSARY 

Do I need to video my workout?

Video Submission is required and a time penalty may be applied if a video is not produced or is not available to be produced when requested. You can video your workout using the WodProof App

How are the videos judged?
The videos will all be judged individually. The reps will be counted and any reps that are deemed no reps and have not been completed will result in a 10 sec penalty per repetition. Further penalties may apply if the wrong weight etc. is used

Can I scale mid WOD?
Yes, should you start a WOD and realise the weight or movement is too difficult you may reduce the weight or change the movement, but this must be counted then as a scaled workout and you will be placed below every athlete that completes the workout RX

Workout Instructions

On minute zero athletes begin the workout. They may partition this workout whatever way they choose. This meaning the athlete may split this workout into as many rounds as they wish once they complete 150 reps of each exercise. Regardless of where athletes choose to begin the workout, they must start fully standing, not touching any equipment. Only after the workout has begun may the athlete touch the medicine ball, rower, or rope and begin the workout.

The time cap for this workout is 25 minutes to give as many people the best chance as possible to complete the workout.

STANDARDS

Each rep must meet the movement standards to be counted

Rowing

The monitor on the rower must be set to zero calories at the beginning of each row. Athletes may receive assistance in resetting the monitor to zero if they split the row into multiple sets. When exiting the rower, credit will be earned for the calories displayed at the time the handle is released. If working up to the 25-minute mark, credit will be earned for the calories displayed when the clock reaches 25 minutes (There will be no credit for rollover calories after the time cap). The display of calories on the monitor should be clearly visible throughout the workout on camera, and the athlete should be visible getting on and off the rower.

Wall Ball

The medicine ball must be in the support position in front of the body at the start of each rep. Squat until the hip crease is below the knee. Squat cleaning is allowed as long as the ball starts on the ground. The rep is credited when the centre of the ball hits the target at or above the specified height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

Double Unders

The rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. 

WOD Key Points: 
1: If the athlete does not finish the workout within the 25 minute time cap the score will be for repetitions completed

2: The rowing monitor must be visible on the camera. Concept2 is the rower of choice. 

3: Wall ball shots should be completed against a 9ft line for women and a 10ft line for men

4: Athletes may perform the movements in any order, and the reps can be divided up in any manner. There are no restrictions on the sequence or combinations of movements, or their corresponding repetitions. The repetitions of one movement do not have to be completed before the athlete can accumulate reps of another movement.

THE TRIBAL TOTAL

All categories will complete the same workout

Athlete's must complete 3 x 1 rep max lifts for total combined weight

SCORE MUST BE SUBMITTED IN KILOGRAMS

For Total Combined Weight Athlete's must complete the following lifts

1 Rep Max Deadlift

1 Rep Max Clean

1 Rep Max Bench Press

(Lifts can be completed in any order)

Time Cap = 30 Mins

Score is for total weight lifted combined for all lifts

Tie Breaker is the weight lifted in the clean

Video Submission is required

Do I need to video my workout?

Video Submission is required and a penalty may be applied if a video is not produced or is not available to be produced when requested. You can video your workout using the WodProof App

How are the videos judged?

The videos will all be judged individually. The reps will be counted and any reps that are deemed no reps and have not been completed will be removed from the score and the previous best lift will be used as the score.

Workout Instructions

On minute zero athlete's may begin with any of the 3 lifts and may complete the lifts in any order. All lifts must be completed clearly on camera and any weights being used must be displayed clearly on camera. Athletes may build the weight in whatever way they choose. 

They have 30 mins to find their 1 rep max in all 3 of the movements. If athlete's complete a 100kg clean and fail the next clean at 105kg their score for the clean would be 100kg. The score for the clean is also the tie breaker for this workout.

The score for this workout is the total weight lifted. So if Athletes complete the following Deadlift = 150kg, Clean = 100kg, Bench Press = = 70kg, this athlete's score would be 320kg

It is the athlete's responsibility to ensure they lift a weight suitable to their ability 

STANDARDS

Each rep must meet the movement standards to be counted

Deadlifts

Barbell must start on the ground. Sumo deadlift is not permitted, feet may not be more than 30 inches apart. The barbell must be lifted to full extension. Shoulders behind the bar, with knees, hips and elbows fully extended. you must pause for 2 seconds at the top of the rep for it to count

Cleans

Barbell must start on the ground. Squat Clean or Power Clean IS ACCEPTED. The barbell must start on the ground, and be lifted to the shoulders. Knees and hips must be fully extended with elbows through the bar. A 2 second pause is required when fully extending for the lift to count. 

Bench Press

Barbell may start on the rack the barbell must touch the chest, with shoulders and hips in contact with the bench AT ALL TIMES until the lift has been completed. Both feet must also be in contact with the floor/ground for the duration of the lift. A spotter may be used but should they touch the barbell at any stage after the barbell has descender or in the ascending part of the lift it is deemed a no rep. Elbows must be fully locked out at the start and at the end of the rep. Like the movements before a 2 second pause is required when fully extended at the end of the repetition for the rep to count. 

2 SECOND PAUSE AT THE END OF THE LIFT IS REQUIRED AND IMPERATIVE FOR ALL LIFTS

FAILURE TO SHOW CONTROL OF THE BAR AT THIS STAGE MAY RESULT IN A NO REP.  

WOD Key Points: 
1: Athletes may warm up before coming on camera to complete their lifts

2: Only the lifts on camera may be counted

3: All weights must be clearly shown to the camera

4: Spotters are permitted but should they touch the bar during the movement it is considered a no rep. Spotters may lift the bar off the rack for a bench press but athlete's may not begin their lift until their hands are taken away completely.