Oceania Championship Online Qualifier 2025

5 ROUNDS FOR TIME

15 Power Cleans (50/35kg)
12 Box Jump Overs (24”/20”)
9 Bar Muscle Ups

TIME CAP: 15 MINUTES

FLOW
This workout is for time with a 15 minute time cap. Athletes will complete five rounds starting each round with 15 power cleans, then perform 12 box jump overs, followed by 9 bar muscle-ups or a scaled variation. Athletes must perform these movements in the designated sequence. The athletes score will be the time taken to complete their final bar muscle up variation of the 5th round, or how many repetitions they completed in 15 minutes.

DIVISION STANDARDS

Elite
15 Power Cleans (50/35kg)
12 Box Jump Overs (24”/20”)
9 Bar Muscle Ups

Masters 35-39
15 Power Cleans (50/35kg)
12 Box Jump Overs (24”/20”)
6/4 Bar Muscle Ups

Intermediate/Masters 40-44
15 Power Cleans (40/30kg)
12 Box Jump Overs (24”/20”)
6/4 Bar Muscle Ups

Masters 45+
15 Power Cleans (40/30kg)
12 Box Jump Overs (24”/20”)
4/2 Bar Muscle Ups

Teens 16-17
15 Power Cleans (40/30kg)
12 Box Jump Overs (24”/20”)
6/4 Burpee Pull Ups

Scaled/Teens 14-15
15 Power Cleans (30/25kg)
12 Box Jump Overs (20”)
6/4 Burpee Pull Ups

MOVEMENT STANDARDS

POWER CLEANS
The barbell begins on the floor at the start of each rep and is transitioned to the athletes shoulders in the “front rack” position. The rep is considered complete when the barbell is under control upon the athletes shoulders with their knees, hips and shoulders all in alignment.

BOX JUMP OVERS
Athletes begin with two feet on the ground before jumping on and over the box. Athletes must land with two feet on top of the box before either jumping or stepping down.

BAR MUSCLE-UPS
Athletes must begin the first rep by passing through full extension beneath the rig before transitioning above it. No portion of the foot may rise above the height of the bar during the kip. The rep is considered completed when the athlete demonstrates full arm extension under control on top of the rig.

BURPEE PULL-UPS
Athletes begin with their chest and hips in contact with the ground before transitioning to their feet. Athletes will then jump to the bar and perform a pull up. This rep is considered complete once the athletes chin passes above the height of the pull up bar. There is no requirement to demonstrate full arm extension/body alignment during the pull up phase of the movement.

5 ROUNDS FOR TIME

15 Power Cleans (50/35kg)
12 Box Jump Overs (24”/20”)
9 Bar Muscle Ups

TIME CAP: 15 MINUTES

FLOW
Athlete will start with their back facing the bar.
Seated 1/Seated 2 athlete will start facing the bar.
Quad athlete will start with barbell on lap.

On 3, 2, 1 Go...
Athlete will turn to face the bar and complete division prescribed amount of reps of power cleans or hang power cleans (Lower AK and Neruo Major) Once the prescribed amount of reps have been complete. Athlete will then move to the box or tape line (wheelchair athletes) and commence division prescribe movement and reps. Once this work requirement has been met. Athletes will then transition to the final movement. Again athletes will commence their divison prescribed movement and reps. Once completed, the athlete will continue for another 4 rounds. Workout stops once last rep is completed or athlete is time capped.

DIVISION STANDARDS

Lower Minor
15 Power Cleans (50/35kg)
12 Box Jump Overs (24”/20”)
9 Bar Muscle Ups

Lower BK
15 Power Cleans (45/32.5kg)
12 Box Get Overs (24”/20”)
9 Bar Muscle Ups

Lower AK
15 Hang Power Cleans (45/32.5kg)
12 Box Get Overs (24”/20”)
9 Bar Muscle Ups

Vision
15 Power Cleans (42.5/32.5kg)
12 Box Get Overs (24”/20”)
9 Bar Muscle Ups

Standing Diagnosed
15 Power Cleans (50/35kg)
12 Box Jump Overs (24"/20")
9 Bar Muscle Ups

Upper 2 Point
15 Power Cleans (42.5/32.5kg)
12 Box Jump Overs (24”/20”)
1 Single Arm TTR

Upper 1 Point
15 Power Cleans (35/27.5kg)
12 Box Jump Overs (24”/20”)
1 Single Arm TTR

Neuro Minor
15 Power Cleans (35/27.5kg)
12 Box Get Overs (24”/20”)
9 Pull Ups

Neuro Moderate
15 Power Cleans (30/20kg)
12 Box Get Overs (24”/20”)
9 Pull Ups

Neuro Major
15 Hang Power Cleans (20/15kg)
12 Box Get Overs (20”/16”)
9 Ring Rows

Intell without CC
15 Power Cleans (35/27.5kg)
12 Box Get Overs (24”/20”)
9 Pull Ups

Intell with CC
15 Power Cleans (30/20kg)
12 Box Get Overs (24”/20”)
9 Pull Ups

Seated 2 with Hip
15 Cleans (35/25kg)
24m Wheelie (12m out and back)
9 Ring Pull Ups

Seated 1 without Hip
15 Cleans (30/20kg)
24m Wheelie (12m out and back)
9 Ring Pull Ups

Quad
12/8 Cleans (15/10kg)
24m Wheel (12m out and back)
9 Ring Pull Out of Seat

MOVEMENT STANDARDS

POWER CLEANS
The movement starts with the bar on the ground, and ends with the bar in the front rack position. The athlete is not allowed to squat below parallel when performing the power clean. At the top of the rep, full extension of knees and hips must be achieved while the bar is in front rack and the elbows are clearly in front of the vertical plane of the bar.

HANG POWER CLEAN
Each repetition must start from the hang. Any repetition taken from the floor must achieve a deadlift lockout, with the hips and knees fully extended and shoulders behind the bar, before re-dipping to initiate the hang clean. If continuous reps are performed, the arms must reach full extension in the bottom of the hang position. Power cleaning the barbell from the ground in one continuous motion is not permitted. The rep is complete when the athlete’s hips and knees are fully extended, and the bar is racked on the shoulders with the elbows clearly in front of the bar.

SEATED CLEAN
The bar starts on the ground. Athlete will deadlift the bar to the lap position to commence the cleans. Quads - Barbell will start on lap. Each repetition must start on the lap and ends with the bar in the front rack position. Once the bar leaves the lap it must travel in a continuous upwards motion. At the top of the rep athlete will be sitting tall with bar in front rack and elbows are clearly in front of the vertical plane of the bar Touch and go is permitted. Control must be shown on the decent of the barbell.

BOX JUMP OVERS
There is no requirement to stand tall while on top of the box. A two-foot take-off is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

BOX GET OVERS
Each rep starts with the athlete facing the box. A two-foot takeoff is NOT required, and hands may be used to assist in getting over the box. A two-foot landing is not required. Athlete is permitted to get over box in any manner they wish, as long as no part of their body goes around the side of the box. There is no requirement to stand tall while on top of the box. Alternatively, you may jump completely over the box. The rep is counted when both feet touch the ground on the opposite side.

WHEELIE
Athletes will start with all 4 wheels behind the designated start line. The casters will then be lifted off the ground into a wheelie before crossing the line without the casters and/or anti-tips touching the ground. Athletes will then travel the required distance until the back axle pin is past the designated finish line. If the casters or anti-tips touch the ground at any point during the required section length, the entire section is a no rep and must be repeated.

BAR MUSCLE-UPS
Athletes must begin the first rep by passing through full extension beneath the rig before transitioning above it. The rep is considered completed when the athlete demonstrates full arm extension under control on top of the rig.

PULL UPS
Begin each rep hanging with arms fully extended and feet off the ground. Any style of pull up is permitted as long as all criteria is met. Any style grip is permitted. The rep is credited when the chin breaks the horizontal plane above the bar. Athletes may wear hand protection (tape, gymnastics-style grips, gloves, etc.) OR tape the bar NOT both.

RING ROW
Rings will have been pre-adjusted so the bottom of the ring is 36 inches from the floor. A piece of tape will be on the floor directly below the rings. The Athlete will begin with the back of their heels on the far side of the tape (furthest away from the hands) and gripping the rings. The Athlete will bend their knees and lean back without the heels ever moving to the near side of the tape (the side closest to the hands). The Athlete is in a proper position, the feet are planted with the back of the heels on the far side of the tape, AND the body is in a straight line from ankle to neck with arms fully extended. Without kipping or losing the rigid body position the Athlete will pull their chest toward the rings. A rep is complete when the rings break the plane of the chest. No reps include not having the body in a rigid line from ankle to neck, the rings not breaking the plane of the chest, or the back of the heels moving to the near side of the tape.

RING PULL UP
The rings will be set a minimum of 4 inches above the athlete's head. Start each rep seated with hands on the rings with arms fully extended, leaning back if needed. The rep is credited when the athlete's chin passes above the vertical plane of their knuckles. Athletes may wear hand protection (tape, gymnastics-style grips, gloves, etc.) OR tape the ring NOT both.

RING CHAIR PULL OUT
The rings will be set a minimum of 4 inches above the athlete's head. Start each rep seated with hands on the rings with arms fully extended, leaning back if needed. The rep is creditted when the athlete pulls on the rings until they clearly lift off the clear. End of the rep (buttocks off seat) must be clearly visible on video for judge to consider rep. Athletes may wear hand protection (tape, gymnastics-style grips, gloves, etc.) OR tape the rings NOT both.

SINGLE ARM TOES TO RING
The rep begins with the athlete hanging from the ring with one arm, fully extended. The heels must then be brought back behind the vertical plane of the ring. The rep is credited when both feet make contact with the ring. Any part of the feet may make contact with the ring to complete the rep. Athletes may wear hand protection (tape, gymnastics-style grips, gloves, etc.) OR tape the rings NOT both.

FOR TIME

10-9-8-7-6-5-4-3-2-1
Dual Dumbbell Front Squats (30/22.5kg)
1-2-3-4-5-6-7-8-9-10
Wall Walks

TIME CAP: 16 MINUTES

FLOW
This workout is for time with a 16 minute time cap. Athletes will complete a descending rep scheme of dual dumbbell front squats and an ascending rep scheme of wall walks. Athletes will alternate between the two movements until all 10 rounds have been completed. For example in round 1 athletes will complete 10 dual dumbbell front squats and 1 wall walk, in round 2 they’ll complete 9 dual dumbbell front squats and 2 wall walks, this flow will continue until the athlete has completed the final round of 1 dual dumbbell front squat and 10 wall walks.

DIVISION STANDARDS

Elite/Masters 35-39
10-9-8-7-6-5-4-3-2-1
Dual Dumbbell Front Squats (30/22.5kg)
1-2-3-4-5-6-7-8-9-10
Wall Walks

Intermediate/Masters 40-44/Teens 16-17
10-9-8-7-6-5-4-3-2-1
Dual Dumbbell Front Squats (22.5/15kg)
1-2-3-4-5-6-7-8-9-10
Wall Walks

Masters 45+/Teens 14-15
10-9-8-7-6-5-4-3-2-1
Dual Dumbbell Front Squats (15/10kg)
1-2-3-4-5-6-7-8-9-10
Wall Walks

Scaled
10-9-8-7-6-5-4-3-2-1
Dual Dumbbell Front Squats (15/10kg)
1-2-3-4-5-6-7-8-9-10
Scaled Wall Walks

MOVEMENT STANDARDS

DUAL DUMBBELL FRONT SQUATS
This movement begins with both dumbbells on the ground. Athletes must place the dumbbells on their shoulders without assistance. The athlete must keep one hand on any part of each of the dumbbells at all times. Athletes will then squat until their hip crease passes below the top of their knees before returning to a standing position with their shoulders, hips and knees all in alignment.

WALL WALKS
Start/finish line measurements:
Male line - 152cm from the wall. Female line - 140cm from the wall.
Tape line width must be 5cm wide

Athletes start with their chest, thighs and feet touching the ground with any part of both hands touching their respective start/finish line. The athletes must place their feet on the wall and remove their body from the ground before their hand leaves the start line. Athletes must then walk their feet up the wall and hands towards the wall until any part of both hands simultaneously touch the second line marked 25cm from the wall. Athletes then must walk both hands back out until any part of both hands touch the start/finish line prior to their feet/body returning to the ground.

SCALED WALL WALKS
Start/finish line measurements:
Male line - 152cm from the wall. Female line - 140cm from the wall.
Tape line width must be 5cm wide

Every rep begins and ends with the athlete lying down, chest, feet and thighs touching the ground. At the start and finish of each rep both hands must be in front of the tape line. No part of the hand may be touching the line. Both hands must remain in front of the tape until both feet are on the wall. Athletes will walk up the wall until both hands are on the other side of the tape line. Fingers may not be touching the line. On decent, the feet must remain on the wall until both hands are in front of the tape line. Not touching the line. Rep counts when the athlete returns to the starting position.

FOR TIME

10-9-8-7-6-5-4-3-2-1
Dual Dumbbell Front Squats (22.5/15kg)
1-2-3-4-5-6-7-8-9-10
Wall Walks

TIME CAP: 16 MINUTES

FLOW
Athlete will start with hand on the wall facing the DBs/KBs
Quads will start at the KBs

On 3, 2, 1 Go...
Athlete will move forward to the DBs/KBs and complete the inital 10 reps of Front Squats or Deadlifts (Seated). Once the prescribed amount of reps have been complete. Athlete will then commence 1 rep of the second movement. HSPU will at start wall, catergories with push ups whole body must be behind the 3m tape line, Seated athletes to have rings at rig. The athlete will continue this process with the DB/KB movement decreasing by 1 rep and second movement increasing by 1 rep each round. Workout stops once last rep is completed or athlete is time capped.

DIVISION STANDARDS

Lower Minor
10-9-8-7-6-5-4-3-2-1
Dual Dumbbell Front Squat (22.5/15kg)
1-2-3-4-5-6-7-8-9-10
Strict HSPU

Lower BK
10-9-8-7-6-5-4-3-2-1
Dual Dumbbell Front Squat (20/12.5kg)
1-2-3-4-5-6-7-8-9-10
Strict HSPU

Lower AK
10-9-8-7-6-5-4-3-2-1
Dual Dumbbell Front Squat (17.5/10kg)
1-2-3-4-5-6-7-8-9-10
Strict HSPU

Vision
10-9-8-7-6-5-4-3-2-1
Dual Dumbbell Front Squat (20/12.5kg)
1-2-3-4-5-6-7-8-9-10
Strict HSPU

Standing Diagnosed
10-9-8-7-6-5-4-3-2-1
Dual Dumbbell Front Squat (22.5/15kg)
1-2-3-4-5-6-7-8-9-10
Strict HSPU

Upper 2 Point
10-9-8-7-6-5-4-3-2-1
Single Dumbbell Front Squat (30/22.5kg)
1-1-2-2-3-3-4-4-5-5
SA Push Up

Upper 1 Point
10-9-8-7-6-5-4-3-2-1
Single Dumbbell Front Squat (30/22.5kg)
1-1-2-2-3-3-4-4-5-5
SA Push Up

Neuro Minor
10-9-8-7-6-5-4-3-2-1
Dual Dumbbell Front Squat (15/8kg)
1-2-3-4-5-6-7-8-9-10
Deficit Hand Release (1 inch)

Neuro Moderate
10-9-8-7-6-5-4-3-2-1
Dual Dumbbell Front Squat (12.5/6kg)
1-2-3-4-5-6-7-8-9-10
Hand Release

Neuro Major
10-9-8-7-6-5-4-3-2-1
Dual Dumbbell Front Squat (10/4kg to a box*)
1-2-3-4-5-6-7-8-9-10
Knee Hand Release
* This will need to be at a box that allows athletes to squat past parallel

Intell without CC
10-9-8-7-6-5-4-3-2-1
Dual Dumbbell Front Squat (15/8kg)
1-2-3-4-5-6-7-8-9-10
Hand Release

Intell with CC
10-9-8-7-6-5-4-3-2-1
Dual Dumbbell Front Squat (12.5/6kg)
1-2-3-4-5-6-7-8-9-10
Hand Release

Seated 2 with Hip
10-9-8-7-6-5-4-3-2-1
KB Deadlift (24/16kg)
1-2-3-4-5-6-7-8-9-10
Ring Dips

Seated 1 without Hip
10-9-8-7-6-5-4-3-2-1
KB Deadlift (20/12kg)
1-2-3-4-5-6-7-8-9-10
Ring Dips

Quad
10-9-8-7-6-5-4-3-2-1
KB Deadlift (12/8kg)
1-2-3-4-5-6-7-8-9-10
Box Dips

MOVEMENT STANDARDS

DUAL DUMBBELL FRONT SQUAT
The DB's are lifted from the ground to the shoulders. Any holding postion is okay as long as one DB head is touching the shoulder on each side and the hand is in contact with the handle. The hips and knees must be fully locked and feet in lineout, DB's on the shoulders at the start and end of each rep. The crease of the hip must clearly pass below the top of the knees at the bottom of the squat. Any rep taken from the ground (including the first) may be squat cleaned and the rep will be credited.

SINGLE ARM DUMBBELL FRONT SQUAT
Same as Dual Dumbbell Front Squat except only Single Dumbbell and Single Arm. Same arm must be used for all reps.

KETTLEBELL DEADLIFT
Start each rep with one head of the DB on the ground OR clearly in front of the front casters. The hands must be outside the wheels. The rep is credited when the athlete’s torso is up right in a stabilized position and the head and shoulders are behind the DBs.

STRICT HANDSTAND PUSH UPS
Each rep starts and ends in a handstand with the athlete in the lockout position with the heels against the wall, arms fully extended and shoulders in line with the body. The head and the hands must be on the same level. The hands (any part including fingers) must remain on the tape line throughout the entire duration of the movement. At the bottom, the head must make contact with the floor. The heels do not need to remain in contact with the wall during the movement but must return to the wall at the end and start of each rep. Kipping is NOT permitted, any rep that is assisted by the hips or legs will not count. Only the heels may touch the wall during the movement. The feet may be no wider than the hands at any point.

SINGLE ARM PUSH UP
Rep starts in the lock out position with the elbow locked out with the natural limb no wider than shoulder width. A straight body position must be maintained throughout the push-up. No snaking, sagging, or pushing up from the knees. The chest (nipple line or above) must touch the floor. Each rep is credited when the athlete returns to the lockout position where the elbows are locked out and the body is in a straight, plank position. Same arm must be used for all reps.

DEFICIT HAND RELEASE PUSH UP (1 INCH) AND
DECLINE PUSH UP (3 INCH)
Plate or platform must be measured at higher than 3 inches tall. Elbows must be locked out with the feet no wider than shoulder width on a 3” plate or platform. A straight body position must be maintained throughout the push-up. No snaking, sagging, or pushing up from the knees. The chest (nipple line or above) must touch the floor. Knees and thighs cannot touch the ground. Each rep is credited when the athlete returns to the lockout position where the elbows are locked out and the body is in a straight, plank position.

HAND RELEASE PUSH UP
Athlete begins with chest and thighs on the ground with air underneath their hands. Athlete will press into a plank position. Snaking, sagging, or pushing up from the knees is permitted as long as the body ends in a locked out plank position with chest and thighs off the ground. Each rep is credited when the athlete returns to the lockout position where the elbows are locked out and the body.

KNEE HAND RELEASE PUSH UP
Athlete begins with chest and thighs on the ground with air underneath their hands. Athlete will press into a kneeling plank position. Each rep is credited when the athlete returns to the lockout position where the elbows are locked out and the body.

RING DIPS
Ring height will be set so that all standards can be met. The dip begins and finishes with the athletes arms locked out above the rings. The athlete's feet may incidently touch the floor but NOT support the athlete's weight. The athlete's shoulders / biceps must touch the rings before ascending to lock out. The athlete's body must be completely supported by the arms throughout the movement. The rep is credited when the athlete returns to a postion of support on top of the rings with the arms fully extended.

BOX DIPS
The dip may be performed on a set of boxes, a dip bar, or other similar equipment. The dip begins and finishes with the athlete’s arms locked out. Athletes may have their feet on the ground in front of or under their body. At the bottom, the chest must clearly pass below the elbows. Use of the legs is not permitted. The athlete’s feet may touch the ground or stay under the torso throughout the movement. The athlete’s body must be completely supported by the arms throughout the movement. The athlete may touch his or her chair at the bottom of the dip. The rep is credited when the athlete returns to a position of support on top of the dipping apparatus with the arms fully extended.

FOR MAX LOAD

Every :30 seconds 
1 x Front Squat 

Male starting weight: 80kg 
Female starting weight: 55kg

Each new round:
➤ Male +5kg (2.5kg each side)
➤ Female +2.5kg (1.25kg each side)

TIME CAP: UNLIMITED

FLOW
This is event is for max load. On 3,2,1…Go! Athletes will perform one front squat. Every 30 seconds athletes will continue to perform one front squat, increasing in weight each round. Males +5kg, Females +2.5kg.

Athletes may receive assistance with loading and re-racking the bar, however, no assistance is allowed for un-racking of the bar. The bar must be re-racked before any weight is added.

For the repetition to count, athletes must un-rack the bar pass through a full range squat and return to a standing position with shoulders, hips and knees in alignment.

Only one attempt is allowed per 30 seconds window.
Once the athlete fails a lift, their event is complete and the score will be the weight from their last successful lift.

There is no requirement to re-rack the bar within the time frame for the repetition to count.

Score = heaviest successful lift.
Tiebreak = time the lift was completed within the 30 second window.

DIVISION STANDARDS

Elite
Male starting weight: 80kg 
Female starting weight: 55kg 

Intermediate/Masters 35-39
Male starting weight: 70kg 
Female starting weight: 45kg 

Scaled/Masters 40-44
Male starting weight: 60kg
Female starting weight: 40kg

Masters 45+/Teens 16-17
Male starting weight: 50kg 
Female starting weight: 35kg 

Teens 14-15
Male starting weight: 40kg 
Female starting weight: 25kg 

MOVEMENT STANDARDS

FRONT SQUAT
Athletes must support the barbell in the front rack position (across the shoulders, in front of the neck). Athletes then pass through a full range squat with their hip crease passing below the top of their knees before returning to a standing position with their knees, hips and shoulder all in alignment.

FOR MAX LOAD

Every :30 seconds 
1 x Bench Press

Male starting weight: 60kg 
Female starting weight: 35kg

Each new round:
➤ Male +5kg
➤ Female +2.5kg

TIME CAP: UNLIMITED

Score = heaviest successful lift.
Tiebreak = max unbroken reps at starting weight - Whatever weight you fail on, rest from the end of that section for 1 minute and then perform max reps at starting weight

FLOW
Athlete will start laying on bench with hands off the bar.
On 3, 2, 1 Go!...Athlete will complete one bench press.
Once the rep is credited the athlete will rest until the 30 second mark.
At the 30 second mark the athlete will perform another bench press at the increased weight.

They will repeat this process until they are no longer able to achieve a bench press rep within the 30 second window.
More than one attempt is allowed during the interval.

The rep must be FINISHED before the end of the 30 second interval. Whatever interval you fail on, rest from the end of that section for 1 minute and then perform the tie break score.

Tie Break is max unbroken bench press reps at starting weight in a 60 second window.

Athletes may have assistance un-racking and re-racking the bar however the bar can not be touched during the bench press.
Athletes can have assitance loading and unloading weights.

DIVISION STANDARDS

Lower Minor/Lower BK/Lower AK
Vision/Standing Diagnosed 
Every :30sec
1 Bench Press

Male starting weight: 60kg
Female starting weight: 35kg

Upper 2 Point/Upper 1 Point
Every :30sec
1 S.A DB Bench Press

Male starting weight: 22.5kg DB
Female starting weight: 15kg DB

Neuro Minor/Intell without CC
Every :30sec
1 Bench Press

Male starting weight: 40kg
Female starting weight: 25kg

Neuro Moderate/Intell with CC/Seated 2 with Hip
Every :30sec
1 Bench Press

Male starting weight: 35kg
Female starting weight: 20kg

Neuro Major/Seated 1 without Hip
Every :30sec
1 Bench Press

Male starting weight: 30kg
Female starting weight: 15kg

Quad
Every :30sec
1 Bench Press

Male starting weight: 15kg
Female starting weight: 8kg

MOVEMENT STANDARDS

BENCH PRESS
Rep begins with the arm/s fully locked out and the weight supported by the athlete only. Bar/DB must touch the chest before ascending. (DB cannot be held vertically) Athletes are NOT permitted to bounce the bar/DB off the chest. Athletes must keep their shoulders and buttocks on the bench. Rep is complete when the arm/s are fully locked out and the weight held above the chest, NOT pressing back towards the supports. Athletes may have assistance unracking, and once the rep is completed, re-racking the bar/DB. During the tie break, any failed reps or if the athlete re-racks, the set is finished and no more reps will be counted. Collars must be correctly used.

AMRAP

15/12 Calorie Row 
50 Double Unders 
12 Wall Balls 9/6kg

TIME CAP: 18 MINUTES

FLOW
This workout is for total repetitions. Athletes begin seated on their rowing machine with their hands behind their back and legs fully extended. On 3,2,1…Go! Athletes will begin rowing towards their calorie target, once complete athletes transition to their skipping ropes to completed their work requirement, before then transitioning to their wall balls and completing their work requirement. Athletes will begin this sequence again continuing to accumulate as many rounds and repetitions as possible in 18:00 minutes.

DIVISION STANDARDS

Elite/Masters 35-39/Masters 40-44
15/12 Calorie Row 
50 Double Unders
12 Wall Balls 9kg/6kg

Intermediate/Masters 45+/Teens 16-17
13/10 Calorie Row 
35 Double Unders
12 Wall Balls 9kg/6kg

Scaled/Teens 14-15
12/9 Calorie Row
50 Single Unders
12 Wall Balls 6kg/3kg

MOVEMENT STANDARDS

ROWING
Concept2 rower must be used

DOUBLE UNDER
The skipping rope must pass beneath the athletes feet two times per jump.

SINGLE UNDER
The skipping rope must pass beneath the athletes feet once per jump. 

WALL BALLS
Athletes must hold their wall ball and pass through a full depth squat (Hip crease below the top on the knees) before standing and throwing the ball to their designated targets. Males must have the centre of their wall ball contact the target at 10ft, Females must have the centre of their ball contact the target at 9ft.

AMRAP

15 Calorie Row
50 Double Unders
12 Wall Balls 9/6kg

TIME CAP: 18 MINUTES

FLOW
Athlete will start seated on the rower with hands behind back. Seated athletes will start infront of rower with hands in lap.
On 3, 2, 1 Go...
Athlete will begin prescribed amount of row calories. Once the prescribed amount of calories have been completed. Athlete will then move to their rope and complete 50 reps. Once this work requirement has been met the athlete will move to their wall ball and complete 12 reps of their precribed wall ball movement. They will then return to the rower and continue this process for 18 minutes completing as many repetitions and rounds as possible.

DIVISION STANDARDS

Lower Minor/Standing Diagnosed/Upper 2 Point/Neuro Minor
15 Calorie Row
50 Double Unders
12 Wall Balls 9kg/6kg (10ft/9ft)

Lower BK
13 Calorie Row
50 Double Unders
12 Wall Balls 9kg/6kg (10ft/9ft)

Lower AK
10 Calorie Row
50 Single Unders
12 Wall Balls 6kg/4kg (10ft/9ft)

Vision
15 Calorie Row
50 Double Unders
12 Med Ball Thrusters 14kg/9kg

Upper 1 Point
12 Calorie Row
50 Mono Rope Double Unders
12 Wall Balls 6kg/4kg (10ft/9ft)

Neuro Moderate
13 Calorie Row
50 Single Unders
12 Wall Balls 6kg/4kg (10ft/9ft)

Neuro Major
8 Calorie Row
50 Plate Hops
12 Wall Balls 6kg/4kg (9ft/8ft)

Intell Without CC
15 Calorie Row
50 Single Unders
12 Wall Balls 6kg/4kg (10ft/9ft)

Intell With CC
13 Calorie Row
50 Single Unders
12 Wall Balls 4kg/3kg (10ft/9ft)

Seated 2 With Hip
10 Calorie Row
50 Multi Rope
12 Wall Balls 9kg/6kg (8ft/6ft)

Seated 1 Without Hip
10 Calorie Row
50 Multi Rope
12 Wall Balls 6kg/4kg (8ft/6ft)

Quad
5 Calorie Row
35 Multi Rope
12 Wall Ball to Shoulder 4kg/3kg

MOVEMENT STANDARDS

ROW
Athlete must use a Concept2 Rower. The monitor will be set to zero at the start of each round. You must remain seated with hands on the handle until the monitor reads the presribed calories. If the athlete reaches the time cap while on the rower, the athlete must immediately stop rowing. Rollover calories are included and the monitor MUST be clearly shown to the camera.

DOUBLE UNDERS (INC. MONO ROPE)
The rope passes under the feet twice during a single jump. The rope must spin forward.

SINGLE UNDERS
The rope passes under the feet once during a single jump. The rope must spin forward.

MULTI ROPES
The ropes must swing synchronised so that the bottom hits the floor with each pass. The ropes must spin forward for the rep to count. Only synchronised rotations are counted, not attempts or out of synch attempts. Hitting any part of the body or wheelchair is a no rep.

PLATE HOPS
The athlete will begin standing tall, with hips and knees locked out, behind the required height plate. The athlete will then jump up onto the plate. A two foot takeoff is not required but both feet must be in the air together at some point. Stepping up is NOT permitted. The rep is credited at the top with the athlete standing tall, hips open, knees locked out and hands above their head. The athlete will then return to the floor by stepping or jumping down to begin the next rep.

WALL BALLS
At the start of each rep, the ball must be in the support position in front of the athlete’s body. At the bottom, the hip crease must pass below the knees. A squat clean to start the set is allowed but not required as long as the ball starts on the ground. The rep is credited when the whole ball hits the target clearly ABOVE the specified height. If the ball hits low or does not hit the wall, the rep will not count.

LOWER BK WALL BALLS
At the start of each rep, the ball must be in the support position in front of the athlete’s body. At the bottom, the hip crease must pass below the knees. If the athlete is physically unable to meet the depth standard the athlete must utilise a 20" box. When using a box, the athlete MUST lift feet off the ground at the bottom of the movemment until knees are clearly ABOVE the hip crease. A squat clean to start the set is allowed but not required as long as the ball starts on the ground. The rep is credited when the whole ball hits the target clearly ABOVE the specified height. If the ball hits low or does not hit the wall, the rep will not count. 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. 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.

LOWER AK WALL BALL PUSH PRESS
At the start of each rep, the ball must be in the support position in front of the athlete’s body. The rep is credited when the whole ball hits the target clearly ABOVE the specified height. If the ball hits low or does not hit the wall, the rep will not count. 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.

SEATED 1 & 2 WALL BALLS
Each rep starts with the ball in front of the athlete supported by their arms.
The athlete will then throw the ball high enough that it hits clearly above the assigned height mark. The rep is credited when the ball hits clearly above the designated height.

QUAD WALL BALL SHOULDER TO SHOULDER
The rep begins with the ball on one of the athletes shoulders. They will then press the ball overhead to a locked out position before touching the opposite shoulder with the ball. The ball may not pass in front of the face. Rep is credited when the ball touches the opposite shoulder than the start.