MASTERS AT WAR

0:00 - 6:00 = WOD 1

Each athlete completes a 3 rep Max Clean - Touch and Go

Movement Standards //

Clean

The barbell will begin on the ground. Each lift will be given when the bar is in the front rack, with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line. Athletes may pause in the front rack or hang position, but once an attempt has started the bar must only touch the floor between reps, it cannot pause or be re-gripped on the floor. It can be a muscle clean, power clean or squat clean. Where an athlete fails a rep, it can be re-attempted providing the bar is not dropped to the ground.

WOD 2 starts 1 minute after the completion of WOD 1:

7:00 - 13:00 = WOD 2

AMRAP 6 Mins of IGYG

3 Deadlift, 6 Hang Power Clean, 9 Shoulder to Overhead

70-79: 60kg/42.5kg
80-89: 55kg/35kg
90-99: 50kg/30kg
100-109 + 110+: 45kg/25kg

Movement Standards //

Deadlift

This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn.

Hang Power Clean

The barbell must be deadlifted from the ground and paused before beginning the hang clean. The hang position is anywhere between the hip and top of the knee providing the arms are fully extended at the bottom of the hang for every rep. The lift will be given when the bar is in the front rack, with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line. Reciving the bar below parallel in the squat is not allowed.

Shoulder to Overhead

Each rep begins with the barbell on the front of the shoulders and finishes locked out overhead with the arms, shoulder, hips and knees fully extended, bar over the centre of the body, feet in line. It may be a strict press, push press or push jerk.

Timecap 6 Minutes

9 - 6 - 3 IGYG Alternating Sandbag Clean to Shoulder
12-18-24 Sync American Kettlebell Swings

Athlete 1: 9 Sandbag Clean to Shoulder
Athlete 2: 9 Sandbag Clean to Shoulder
Synchro: 12 American Kettlebell Swings
Athlete 1: 6 Sandbag Clean to Shoulder
Athlete 2: 6 Sandbag Clean to Shoulder
Synchro: 18 American Kettlebell Swings
Athlete 1: 3 Sandbag Clean to Shoulder
Athlete 2: 3 Sandbag Clean to Shoulder
Synchro: 24 American Kettlebell Swings

MM:
70-79 years: Sandbag Clean 50kg, KB: 1 x 24kg 1 x 20kg
80-89 years: Sandbag Clean 50kg, KB: 1 x 24kg 1 x 20kg
90-99 years: Sandbag Clean 50kg, KB: 1 x 20kg 1 x 16kg
100-109 years: Sandbag Toss over Shoulder 50kg, KB: 1 x 20kg 1 x 16kg
110+ years: Sandbag Toss over Shoulder 50kg, KB: 1 x 20kg 1 x 16kg

FF:
70-79 years: Sandbag Clean 30kg, KB: 1 x 20kg 1 x 16kg
80-89 years: Sandbag Clean 30kg, KB: 1 x 20kg 1 x 16kg
90-99 years: Sandbag Clean 30kg, KB: 1 x 16kg 1 x 12kg
100-109 years: Sandbag Toss over Shoulder 30kg, KB: 1 x 16kg 1 x 12kg
110+ years: Sandbag Toss over Shoulder 30kg, KB: 1 x 16kg 1 x 12kg

MF:
70-79 years: Sandbag Clean 50kg/30kg, KB: 24kg/16kg
80-89 years: Sandbag Clean 50kg/30kg, KB: 24kg/16kg
90-99 years: Sandbag Clean 50kg/30kg, KB: 20kg/12kg
100-109 years: Sandbag Toss over Shoulder 50kg/30kg, KB: 20kg/12kg
110+ years: Sandbag Toss over Shoulder 50kg/30kg, KB: 20kg/12kg

Movement Standards //

Sandbag Clean to Shoulder

Sandbag must be cleaned from the ground to the shoulder. At the shoulder the opposite hand MUST BE RELEASED OUT TO THE SIDE, with the sandbag positioned on top of the shoulder and under control, for the rep to count. Touch and go is permitted, as is single reps. If the sandbag is thrown over the shoulder, the rep will not count.

Sandbag Toss over Shoulder

Sandbag must start and finish on the ground, and pass over the top of the shoulder for the rep to count. It may either touch the body or be thrown right over, but cannot pass around the side of the body. Athletes must extend the hips on each movement.

American Kettlebell Swings

Deadlift the kettlebell with two hands on the handle and begin the kettlebell swing by hinging at the hips to drive the kettlebell explosively between the legs to the overhead position, with arms locked out. The head must come through to put the kettlebell into the overhead position. Kettlebells must NOT be dropped from the overhead position and must be parked in the upright position and remain on the platform at all times.

Timecap 11 Minutes

Four rounds of 2 mins on, 1 min off

00:00-01:00 Athlete 1 - Max distance row
00:00-01:00 Athlete 2 - Max burpee box jumps
01:00-02:00 Athlete 1 - Max burpee box jumps
01:00-02:00 Athlete 2 - Max distance Row
02:00-03:00 REST

Score 4A = Total Metres over 4 rounds
Score 4B = Total burpee box jumps over 4 rounds

70-79 BBJ/BBJ 24/20”
80-89 BBJ/BBJ 24/20”
90-99 BBJ/BBJ 24/20”
100-109 & 100+ Box Step Ups /Box Step Ups 24/20”

Movement Standards //

Row

Monitors should be set to show distance/metres. Athletes are responsible for setting their own foot straps and damper setting. Athletes must be seated and strapped in before pulling the rower handle for metres to count. Athletes must remain on the rower until the required distance is displayed on the monitor.

Burpee Box Jumps

Athletes must be facing and perpendicular to their box for the burpee. At the bottom the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete must jump onto the box with two feet and stand tall, to full extension, with the ankles, knees and hips fully extended, The athlete may jump on and step down, jump on and jump off.

Burpee Box Step Ups

Athletes must be facing and perpendicular to their box for the burpee. At the bottom position the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete may jump or step up onto the box and stand tall to full extension, with the ankles, knees and hips extended.

Timecap 11 Minutes

Four rounds of 2 mins on, 1 min off

00:00-01:00 Athlete 1 - Max distance row
00:00-01:00 Athlete 2 - Max burpee box jumps
01:00-02:00 Athlete 1 - Max burpee box jumps
01:00-02:00 Athlete 2 - Max distance Row
02:00-03:00 REST

Score 4A = Total Metres over 4 rounds
Score 4B = Total burpee box jumps over 4 rounds

70-79 BBJ/BBJ 24/20”
80-89 BBJ/BBJ 24/20”
90-99 BBJ/BBJ 24/20”
100-109 & 100+ Box Step Ups /Box Step Ups 24/20”

Movement Standards //

Row

Monitors should be set to show distance/metres. Athletes are responsible for setting their own foot straps and damper setting. Athletes must be seated and strapped in before pulling the rower handle for metres to count. Athletes must remain on the rower until the required distance is displayed on the monitor.

Burpee Box Jumps

Athletes must be facing and perpendicular to their box for the burpee. At the bottom the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete must jump onto the box with two feet and stand tall, to full extension, with the ankles, knees and hips fully extended, The athlete may jump on and step down, jump on and jump off.

Burpee Box Step Ups

Athletes must be facing and perpendicular to their box for the burpee. At the bottom position the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete may jump or step up onto the box and stand tall to full extension, with the ankles, knees and hips extended.

Timecap 11 Minutes

WOD 5A

400m Run together For time

Into:

WOD 5B AMRAP in the remaining time

50 Wall Balls 9/7kg
50 CTB/Pull Ups
100 Double Unders
Split between athletes anyhow

70-79 years : MM : CTB | FF : PU | MF : CTB/PU
80-89 years : MM : CTB | FF : PU | MF : CTB/PU
90-99 years : Pull Ups
100-109 years : Pull Ups or American KB Swings 2:1 at no penalty. DUs can be scaled to SUs 3:1 at no penalty.
110+ years : Pull Ups or American KB Swings 2:1 at no penalty. DUs can be scaled to 3:1 at no penalty.

Further scaling is permitted for all age categories - but will be at a ranking penalty.

90-99 Pullups can be scaled to American KBS (2:1) (20kg/ 12kg) at a ranking penalty.

Movement Standards //

Wall Ball

The athlete may squat clean the ball and does not need to stand to full extension for the first rep.  Athletes must reach the required depth with hip crease below the knee/ break parallel at the bottom, and the ball must contact the centre of the target for the rep to count.

Chest to Bar Pullups

This is a standard C2B pull-up. It may be strict, kipping or butterfly. 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.

Pullups

This is a standard pull-up. It may be strict, kipping or butterfly. The arms must be fully extended at the bottom. At the top, the chin must be above the horizontal plane of the bar.

American Kettlebell Swings

Deadlift the kettlebell with two hands on the handle and begin the kettlebell swing by hinging at the hips to drive the kettlebell explosively between the legs to the overhead position, with arms locked out. The head must come through to put the kettlebell into the overhead position. Kettlebells must NOT be dropped from the overhead position and must be parked in the upright position and remain on the platform at all times.

Double Unders

This is the standard double-under in which the rope passes under the feet twice for each two footed jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. Athletes should bring their own ropes as these will not be provided. Athletes will be allocated 3 single unders for every 1 double under if choosing to perform DU’s instead of SU’s.

Single Unders

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.