THE RAINHILL TRIALS SPRING PAIRS 2025

Complete all sections without rest in between. Your score is either the total time to complete all sections of the workout, or the number of repetitions complete within the 12 minute time cap.

If you are unable to do pull ups complete Section A only with KB Swing (24kg/16kg) as a substitute, but mark your workout as scaled.

Enter your tie breaker time as the time taken to complete either section A or section B (whichever you reach)

Section A

15 Pull ups
15 Wall Ball
12 Pull ups
12 Wall Ball
9 Pull ups
9 Wall Ball

Section B

12 CTB pull ups
12 Wall Ball
9 CTB pull ups
9 Wall Ball
6 CTB pull ups
6 Wall Ball

Section C

9 BMU
9 Wall Ball
6 BMU
6 Wall Ball
3 BMU
3 Wall Ball

// MOVEMENT STANDARDS

PULL UPS

This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar. During competition you may push yourself harder than you would in training, and the rig may be a different surface to what you are used to, as such hand tears can be common.

Hand protection is allowed – however you may not tape or adjust the rig in any other way.

AMERICAN KETTLEBELL SWING

With both hands on the KB, the KB must be swung between the legs, and brought to the OH position with straight arms. The rep will be counted when the KB is locked out overhead, with the legs, hips & arms fully extended, directly over the feet. The KB must remain under control at all times. Dropping or throwing the KB will result in a no rep.

CHEST TO BAR PULL UP

This is a standard C2B pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chest must physically contact the bar between the collarbone and the chest.

BMU

Must begin with or pass through a dead hang with the arms fully extended and feet off the ground. Kipping is acceptable but glide kips or pull overs are not. No portion of the foot may pass above the height of the bar during the kip. The rep is credited once the arms are fully locked out in the support position with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip before locking out. No part of the arm except the hands may touch the pull up bar during the rep. Removing the hands and resting on the bar at the top is not allowed.

WALL BALL

In the wall ball, the medicine ball must be taken from a fully extended position, to 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 no rep. Athletes may not pick the ball up from the ground whilst in a squat position. Please use the standard 9kg to 10ft target for men. Women can use a 6kg or 7kg wall ball to the 9ft target. 

HOW TO ENTER YOUR SCORE 

This workout requires you to enter 3 pieces of information. 

1) The total number of reps completed

2) Did you scale the Pull-ups to Kettlebell swings? If you did, you will only complete Section A. You cannot scale the CTB or BMU. 

3) Your split time for when you completed Section A (if you did not complete Section B) OR your split time for when you completed Section B (if you did not complete Section C). If you completed the whole workout as written, then you just need to enter the time you finished.

Here are some examples:

Ben has got PU, CTB & BMU. He completes the full workout in 7.28. He enters his score as 7.28 

Maddy has got PU, CTB & BMU. She gets through Section A, Section B & 10 reps into Section C. Because she did not complete the full workout, she enters her score by marking the CAP box, enters her reps of 136 and also enters her Section B split time of 7.24

Paul can't complete PU, CTB or BMU so he completes Section A by scaling to Kettlebell swings. He enters his score by marking the CAP box, entering the reps as 72, marking the "scaled" box and enters his Section A split time of 3.24.

YOU ONLY NEED TO COMPLETE THE WORKOUT ONCE - THERE ARE 3 SEPARATE SCORED COMPONENTS

In a 7 min window

Row 1k

AMRAP in remaining time

10 x Thrusters (30kg/20kg)

10 x Toes to Bar

Rest 1 min

In a 7 min window

Row 1k

AMRAP in remaining time

20 x Double Unders

10 x Hang Snatch (30kg/20kg)

If you are unable to perform Toes to Bar you should complete that AMRAP with Hanging Leg Raises and mark the workout as Scaled. You will place lower for workout B2 than any athlete who completes at least one toes to bar.

If you are unable to perform Double Unders you should complete that AMRAP with Single Unders and mark the workout as Scaled. You will place lower for workout B3 than any athlete who completes at least one Double Under.

Score B1: Slowest 1k time

Score B2: AMRAP Thrusters/Toes To Bar

Score B3: AMRAP Double Unders/Hang snatch

// MOVEMENT STANDARDS

THRUSTER

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels to complete the movement. Rebend of the knees once the thruster movement has begun (e.g. jerking the bar) is not permitted.

TOES TO BAR

The athlete must go from a full hang until both feet contact the bar at the same time, inside the hands. At the bottom of the movement, the arms and hips must be fully extended and the feet must be brought back behind the bar and behind the body

HANGING LEG RAISE

The athlete must go from a full hang to the legs being lifted so that the heels are above the hip. At the bottom of the movement, the arms and hips must be fully extended and the feet must be brought back behind the bar and behind the body.

DOUBLE UNDER

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. Only successful jumps are counted, not just attempts

SINGLE UNDER

This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. The jump must be two footed, alternating feet is not permitted. 

HANG SNATCH

At the start of the first rep, the athlete must complete a deadlift before lowering back down to a hang position. The hang can start at any position. The rep starts with the arms fully extended, and ends with the bar over the centre of the body, with extension of knees, hips and arms achieved.

HOW TO ENTER YOUR SCORE

You only need to complete WOD B once, but you take three scores from the workout and enter them as B1, B2 & B3. 

B1 is your SLOWEST 1km row time out of the two that you have done in the workout. DO NOT ADD your times together! If your time is quicker than 2:30, you should either check you have got this correct, or enter the olympics!

B2 is your total reps completed of the AMRAP (NOT rounds completed). Please make sure you tick the box if you scaled the workout to hanging leg raises instead of TTB.

B3 is your total reps completed of the AMRAP (Not rounds completed). Please make sure you tick the box if you scaled the workout to single unders instead of double unders.

YOU ONLY NEED TO COMPLETE THE WORKOUT ONCE - THERE ARE 3 SEPARATE SCORED COMPONENTS

In a 7 min window

Row 1k

AMRAP in remaining time

10 x Thrusters (30kg/20kg)

10 x Toes to Bar

Rest 1 min

In a 7 min window

Row 1k

AMRAP in remaining time

20 x Double Unders

10 x Hang Snatch (30kg/20kg)

If you are unable to perform Toes to Bar you should complete that AMRAP with Hanging Leg Raises and mark the workout as Scaled. You will place lower for workout B2 than any athlete who completes at least one toes to bar.

If you are unable to perform Double Unders you should complete that AMRAP with Single Unders and mark the workout as Scaled. You will place lower for workout B3 than any athlete who completes at least one Double Under.

Score B1: Slowest 1k time

Score B2: AMRAP Thrusters/Toes To Bar

Score B3: AMRAP Double Unders/Hang snatch

// MOVEMENT STANDARDS

THRUSTER

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels to complete the movement. Rebend of the knees once the thruster movement has begun (e.g. jerking the bar) is not permitted.

TOES TO BAR

The athlete must go from a full hang until both feet contact the bar at the same time, inside the hands. At the bottom of the movement, the arms and hips must be fully extended and the feet must be brought back behind the bar and behind the body

HANGING LEG RAISE

The athlete must go from a full hang to the legs being lifted so that the heels are above the hip. At the bottom of the movement, the arms and hips must be fully extended and the feet must be brought back behind the bar and behind the body.

DOUBLE UNDER

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. Only successful jumps are counted, not just attempts

SINGLE UNDER

This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. The jump must be two footed, alternating feet is not permitted. 

HANG SNATCH

At the start of the first rep, the athlete must complete a deadlift before lowering back down to a hang position. The hang can start at any position. The rep starts with the arms fully extended, and ends with the bar over the centre of the body, with extension of knees, hips and arms achieved.

YOU ONLY NEED TO COMPLETE THE WORKOUT ONCE - THERE ARE 3 SEPARATE SCORED COMPONENTS

In a 7 min window

Row 1k

AMRAP in remaining time

10 x Thrusters (30kg/20kg)

10 x Toes to Bar

Rest 1 min

In a 7 min window

Row 1k

AMRAP in remaining time

20 x Double Unders

10 x Hang Snatch (30kg/20kg)

If you are unable to perform Toes to Bar you should complete that AMRAP with Hanging Leg Raises and mark the workout as Scaled. You will place lower for workout B2 than any athlete who completes at least one toes to bar.

If you are unable to perform Double Unders you should complete that AMRAP with Single Unders and mark the workout as Scaled. You will place lower for workout B3 than any athlete who completes at least one Double Under.

Score B1: Slowest 1k time

Score B2: AMRAP Thrusters/Toes To Bar

Score B3: AMRAP Double Unders/Hang snatch

// MOVEMENT STANDARDS

THRUSTER

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels to complete the movement. Rebend of the knees once the thruster movement has begun (e.g. jerking the bar) is not permitted.

TOES TO BAR

The athlete must go from a full hang until both feet contact the bar at the same time, inside the hands. At the bottom of the movement, the arms and hips must be fully extended and the feet must be brought back behind the bar and behind the body

HANGING LEG RAISE

The athlete must go from a full hang to the legs being lifted so that the heels are above the hip. At the bottom of the movement, the arms and hips must be fully extended and the feet must be brought back behind the bar and behind the body.

DOUBLE UNDER

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. Only successful jumps are counted, not just attempts

SINGLE UNDER

This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. The jump must be two footed, alternating feet is not permitted. 

HANG SNATCH

At the start of the first rep, the athlete must complete a deadlift before lowering back down to a hang position. The hang can start at any position. The rep starts with the arms fully extended, and ends with the bar over the centre of the body, with extension of knees, hips and arms achieved.

AMRAP 12 minute

10 x Box jump (24"/20")

10 x Clean and Jerk

10 x Burpee over bar

Increase weight each round 

M: 30kg, 40kg, 50kg, 60kg, 70kg, 80kg, 90kg

F: 25kg, 30kg, 35kg, 40kg, 45kg, 50kg, 55kg

Can have as many bars set up as you wish, and you may have someone else change the weight on the bars for you.

// MOVEMENT STANDARDS

BOX JUMP

Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box. You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.

CLEAN AND JERK

The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must make contact with the shoulders, such that the lift is in two distinct phases, the clean, and then the jerk. Snatching is not permitted. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. If the shoulder to overhead portion is missed but brought back to the front rack, the Athlete may re-attempt from there without taking the barbell back to the floor.

BURPEES OVER BAR

The rep starts with hips and chest in contact with the floor. Athletes can step into and out of the burpee. The athlete must jump over the bar using a two footed takeoff. The athlete can choose their orientation to the bar.

HOW TO ENTER YOUR SCORE

Please enter the total number of reps you completed for the workout. For example:

In the 12 minute timecap, Maddy completed

10 x Box jump

10 x Clean and Jerk @ 30kg

10 x Burpee over bar

10 x box jump 

8 x Clean & Jerk @ 40kg 

Her score is 48 

In a 10 minute window, build to maximum weight for the complex:

5 x Deadlift

3 x Hang Clean

1 x Shoulder to Overhead

The complex should be completed as a whole movement, ie once you begin the first deadlift, the hands should not be taken off the barbell until the shoulder to overhead movement has been completed. The score is the weight you can complete the whole complex.

// MOVEMENT STANDARDS

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. The arms must be straight throughout. Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the final rep is not permitted as the complex requires the athlete to immediately begin the hang clean. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

HANG CLEAN

The athlete must go into the first hang clean movement after the completion of the final deadlift by lowering back down to a hang position. The hang can start at any position. The rep starts with the arms fully extended, the athlete must complete the movement with the hips and knees fully extended and the elbows in front of the plane of the bar. Muscle hang clean, power hang clean or squat hang clean are all permitted. Upon completion of the 3 hang cleans, the athlete must move straight into the shoulder to overhead movement without dropping the barbell onto the ground.

SHOULDER TO OVERHEAD

Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.

HOW TO ENTER YOUR SCORE

Your score should be the weight in KG in which you completed the whole complex.