Ragnarök - Throwdown, Scaled & Middle Ground

The Workout

Scaled

11 Minute Time Cap

2 Mins On : 1 Min Off

60 Single Unders

10 Goblet Squats @ 1 x 22.5/15 KG

In Remaining Time:

Build to 50 Single Arm Devils Press @ 1 x 22.5/15 KG

Athletes will start the workout stood under the rig. On go they will move out of the rig to complete the single unders, once complete the athlete will move down the floor to the platform with the dumbbell on to begin the squats. Once the squats are complete the athlete will use the remaining time from the 2 minutes to complete as many devils press as possible.

On the 2 minute timer the athlete will stop work and will rest for 1 minute. If at the 2 minute marker the athlete is mid devils press (the dumbbell has left the floor) then they may complete the rep. Following the 1 minute rest the athlete will go back to the rig to perform the single unders. Athletes will repeat until they either reach 50 devils press or hit the time cap.

Middle Ground

11 Minute Time Cap

2 Mins On : 1 Min Off

25 Double Unders

12/8 Pull Ups

In Remaining Time:

Build to 40 Devils Press @ 2 x 22.5/15 KG

Athletes will start the workout stood under the rig. On go they will move out of the rig to complete the double unders, then back to the rig to complete the pull ups. Once the pull ups are complete the athlete will move down the floor to the dbs where they will use the remaining time from the 2 minutes to complete as many devils press as possible.

On the 2 minute timer the athlete will stop work and will rest for 1 minute. If at the 2 minute marker the athlete is mid devils press (the dumbbell has left the floor) then they may complete the rep. Following the 1 minute rest the athlete will go back to the rig to perform the double unders. Athletes will repeat until they either reach 40 devils press or hit the time cap.

The Movement Standards

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.

Double Unders: This is a standard double-under in which the rope passes under the feet twice per jump. The rope must spin forwards for the rep to count. One athlete can complete all if preferred.

Goblet Squat: In the Goblet Squat, the dumbbell is held in both hands, centred on the body in front of the chest. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open and locked out with the dumbbell in control.

Dual Devils Press: Athletes will start each rep with the dumbbells on the ground. Then, with the athletes hands on the dumbbells, they'll perform a burpee with the chest and thighs making contact with the floor between the dumbbells (not on top of them). From here the athlete will get to their feet whilst keeping their hands on the dumbbells. Next the athlete will snatch or swing the dumbbells from the floor, and finish with arms locked out overhead - with hips, knees, shoulders at full extension. Note: Athletes must move the dumbbells from floor to overhead in one movement, clean and jerk movements will not be allowed. Athletes cannot re-dip the legs during the lift.

Single Arm Alternative Devils Press: Athletes will start each rep with the dumbbell on the ground. Then, with the athlete's hand on the dumbbell, they'll perform a burpee with the chest making contact with the floor between the db and the non-working hand (not on top of the DB). From here, the athlete will get to their feet, keeping their hand on the dumbbell. Next the athlete will snatch or swing both dumbbells from the floor simultaneously, and finish with arm locked out and db overhead - with hips, knees, shoulders and arm at full extension. This will indicate a completed rep. The non-working hand/arm must not touch the body and/or the dumbbell throughout the rep being performed. Athletes cannot re-dip the legs during the lift.  The athlete must swap arms between each rep. Devil’s clean and jerk will be accepted for scaled athletes (breaking at the movement at the shoulders)

Pull Ups: Strict, kipping or butterfly pull-ups are allowed as long as the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. The rep finishes with the athlete’s chin passing above the bar. 

The Workout

10 Minute Time Cap

AMRAP 6 (YGIG M/F Pairs)

9 Synchro Front Squats @ 40/30 KG

6 Synchro Burpee Over DB (DB facing)

At 06:00:

YGIG (As Individuals) 1 Minute Max Reps GTOH @ 40/30 KG

Athletes will split into 2 M/F pairs, they must stay in these pairs throughout the whole workout.

The workout will start with the first pair stood at the barbells but not touching them. Whenever athletes are not working they must be stood behind the line by the crowd barries. On go the pair will work through their synchro front squats and burpees over the DB. Once their round is complete they will run back to the waiting area and Pair 2 will come out to complete their round. Pairs will work YGIG through rounds of front squats and burpees to complete as many reps as possible before the 6 minute marker.

At the 6 minute marker the team will take it in turns to perform as many GTOH reps as possible within a minute (each athlete will spend 1 full minute working before they can change).

The Movement Standards

Front Squats: In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must reach full extension with the barbell in control before the next rep begins. The synchro element is met when both athletes reach full extension at the top of the squat.

Burpee Over Dumbbell (DB Facing): The rep begins with a burpee with the athlete’s body in line facing the dumbbell, at the bottom of the movement the athlete's thighs and chest must make contact with the floor. The athlete will then get to their feet (step or jump up is allowed) and will pass over the dumbbell. The rep is counted when the feet have landed on the other side of the bar. A staggered jump is permitted. There is no requirement for a two footed jump. The synchro element is met when both athletes chests hits the floor.

Ground To Overhead: This movement will be a barbell GTOH movement. The athletes can choose how to move the barbell from the floor to the overhead position with the arms, hips and knees fully locked out to complete the rep. Any form of snatch/clean and jerk are permitted. 

The Workout

Scaled

10 Minute Time Cap

AMARAP 6

9 Front Squats @ 40/30 KG

8 Burpee Over DB (DB facing)

Rest 2 Minutes

In Remaining Time:

Max Reps GTOH @ 40/30 KG

Athletes will begin the workout stood next to their barbell (but not touching it). On go they will begin a 6 minute AMRAP of front squats and burpees over the DB. At 6 minutes the athlete will stop working and will rest for 2 minutes. Then in the final 2 minutes of the workout the athletes will complete as many GTOH reps as possible. Athletes must remain in the centre of their lane so as not to encroach into other athlete's lanes - control your barbell as your judge will ask you to move back to the centre if you start to stray from your lane.

Middle Ground

10 Minute Time Cap

AMRAP 6

9 OHS @ 40/30 KG

6 C2B (M) / Pull Ups (F)

Rest 2 Minutes

In Remaining Time:

Max Reps GTOH @ 40/30 KG

Athletes will begin the workout stood next to their barbell (but not touching it). On go they will begin a 6 minute AMRAP of front squats and gymnastic work. At 6 minutes the athlete will stop working and will rest for 2 minutes. Then in the final 2 minutes of the workout the athletes will complete as many GTOH reps as possible. Athletes must remain in the centre of their lane so as not to encroach into other athlete's lanes - control your barbell as your judge will ask you to move back to the centre if you start to stray from your lane.

The Movement Standards

Front Squats: In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must reach full extension with the barbell in control before the next rep begins.

Overhead Squats: The athlete must hit the correct depth for the rep to count. The hip crease must be below the top of the knee. A full squat snatch is permitted for the first rep (but is not required), as long as the correct depth is achieved. At the top of the squat the barbell must be held at full lockout above the head (hips, knees and arms at full extension, with the bar directly over the middle of the body). If the athlete begins performing the next rep before they are stood to full extension the rep will not be counted.

Burpee Over Dumbbell (DB Facing): The rep begins with a burpee with the athlete’s body in line facing the dumbbell, at the bottom of the movement the athlete's thighs and chest must make contact with the floor. The athlete will then get to their feet (step or jump up is allowed) and will pass over the dumbbell. The rep is counted when the feet have landed on the other side of the bar. A staggered jump is permitted. There is no requirement for a two footed jump. 

Pull Ups: Strict, kipping or butterfly pull-ups are allowed as long as the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. The rep finishes with the athlete’s chin passing over the bar. 

Chest To Bar: Strict, kipping or butterfly pull-ups are allowed as long as the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. The rep finishes with the athletes making contact with their chest to the bar. The athletes must make contact with the bar anywhere below the clavicle for the rep to count.

Ground To Overhead: This movement will be a barbell GTOH movement. The athletes can choose how to move the barbell from the floor to the overhead position with the arms, hips and knees fully locked out to complete the rep. Any form of snatch/clean and jerk are permitted.

The Workout

Scaled

8 Minute Time Cap

3 Rounds:

15 / 12 / 9

Ass Bike Cals

Hang Power Clean @ 40/30 KG

STOH @ 40/30 KG

Athletes will start at the rig, on go they will progress to the Assault Bike. Once the cals are completed they will run out to the lifting platform at the crowd end to complete the cleans & STOH. Athletes are asked to remain in the centre of their lane during the lifts so as not to encroach into other athletes space. In the final round the athlete will cross the finish line (marked out by the crowd end) to complete the workout.

Middle Ground

8 Minute Time Cap

3 Rounds:

15 / 12 / 9 Ass Bike Cals

Hang Power Clean @ 50/35 KG

STOH @ 50/35 KG

Athletes will start at the rig, on go they will progress to the Assault Bike (located at the rig end facing the rig). Once the cals are completed they will run out to the lifting platform at the crowd end to complete the cleans & STOH. Athletes are asked to remain in the centre of their lane during the lifts so as not to encroach into other athletes space. In the final round the athlete will cross the finish line (marked out by the crowd end) to complete the workout.

The Movement Standards

Hang Power Clean: The rep begins with the athlete holding the barbell in the hang position, there must be a clear pause in the hang between the barbell being picked up and the rep starting. The athlete will then move the barbell from the hang position to the front rack position, the athlete's hip crease must not break parallel with the top of the knee for the rep to count. The athlete will then stand up, with the elbows clearly in front of the bar with the hips and knees fully extended before starting the next rep. Muscle cleans are permitted.  

Shoulder To Overhead: This movement will be a barbell STOH movement. The athletes can choose how to move the barbell from the front rack position to the overhead position with the arms, hips and knees fully locked out to complete the rep. 

The Workout

Scaled

10 Minute Time Cap

20 Deadlifts @ 60/40 KG

25FT Single Arm DB OH Lunge @ 1 x 22.5/15 KG

20 Wall Balls 9/6 KG

50 FT Single Arm DB OH Lunge @ 1 x 22.5/15 KG

20 Wall Balls 9/6 KG 25FT

Single Arm DB OH Lunge @ 1 x 22.5/15 KG

20 Deadlifts @ 60/40 KG

The athletes will begin stood next to their barbell. On go they will complete 20 deadlifts, they will then pick up their DB (located next to the barbell) and will complete a 25FT OH Lunge to the rig. Once at the rig the athlete will put down their DB (ensuring it is in their lane) and will complete the first set of wall balls. The athlete will then perform another OH lunge with the DB out to the crowd, and back to the rig to complete a second set of wall balls. The athlete will then collect their DB for their final lunge back to the crowd where they will finish their deadlifts. Once the deadlifts are complete the athlete will cross the finish line (indicated by a red line infront of them towards the crowd).

Middle Ground

10 Minute Time Cap

20 Deadlifts @ 80/60 KG

25FT Single Arm DB OH Lunge @ 1 x 22.5/15 KG

30 Wall Balls 9/6 KG

50 FT Single Arm DB OH Lunge @ 1 x 22.5/15 KG

30 Wall Balls 9/6 KG

25FT Single Arm DB OH Lunge @ 1 x 22.5/15 KG

20 Deadlifts @ 80/60 KG

The athletes will begin stood next to their barbell. On go they will complete 20 deadlifts, they will then pick up their DB (located next to the barbell) and will complete a 25FT OH Lunge to the rig. Once at the rig the athlete will put down their DB (ensuring it is in their lane) and will complete the first set of wall balls. The athlete will then perform another OH lunge with the DB out to the crowd, and back to the rig to complete a second set of wall balls. The athlete will then collect their DB for their final lunge back to the crowd where they will finish their deadlifts. Once the deadlifts are complete the athlete will cross the finish line (indicated by a red line infront of them towards the crowd).

The Movement Standards

Deadlifts: The barbell will start on the floor, athletes will then pick up the bar to a standing position, the arms must be outside of the legs (sumo deadlifts will not be allowed). The rep is credited when the hips and knees are at full extension and the shoulders and head are behind the line of the bar. 

SA DB OH Lunge: The dumbbell must be held above the athlete's head at all times. The athlete will begin the rep standing tall with feet together, the athlete will then step forwards into a lunge. The trailing knee must make contact with the ground at the bottom of each lunge. Stopping with both feet together in between steps is not required, but both legs must be fully extended at the top if the athlete chooses to step through. The athlete must alternate which foot leads for each rep. If the athletes fail a rep they do not need to go back to a marker, but should repeat the failed rep from where it began. The final lunge over the line must be completed to the full extension before the dumbbells are lowered. If the athlete wishes to switch arms with the dumbbell they must complete the rep and have swapped arms with the dumbbell back above the head before beginning the next rep.

Wall Balls: A repetition consists of the athlete holding the ball in the 'front rack' position and performing a full squat, the hip crease must pass below the top of the knee, and then throwing the ball to the specified target height. If the athlete's hips do not break parallel, or the ball does not touch the target, then the rep will not be counted. The first rep may be performed as a wall ball clean, however a downward portion of a squat must be demonstrated, athletes cannot pick the ball up whilst in the bottom of the squat. 

The Workout

10 Minute Time Cap

Part A:

2 Rounds (YGIG M/F Pairs):

20 Synchro Deadlifts @ 80/60 KG

25 FT Single Arm DB OH Lunge @ 1 x 22.5/15 KG

40 Wallballs (20 each) @ 9/6 KG

25 FT Single Arm DB OH Lunge @ 1 x 22.5/15 KG

20 Synchro Deadlifts @ 80/60 KG

Once Complete, Part B:

Max Synchro Deadlifts @ 80/60 KG

There will be two scores for this workout, Part A is for Time and Part B is for reps. 

Before the workout teams will split themselves into two M/F pairs. Teams will begin at the start/finish line, on go the first pair will complete the synchro deadlifts (non working athletes must stay behind the line). They will then lunge out to the rig to complete the wall balls (20 each YGIG). The pair will then OH lunge back to the start to complete another round of deadlifts. Once complete they will cross the line and the other pair will leave the holding area to complete their full round. Once each pair has completed their round they will use the remaining time to complete as many synchro (M/F) deadlifts as possible, team members can swap in as they choose. 

The Movement Standards

Deadlifts: The barbell will start on the floor, athletes will then pick up the bar to a standing position, the arms must be outside of the legs (sumo deadlifts will not be allowed). The rep is credited when the hips and knees are at full extension and the shoulders and head are behind the line of the bar. FOR SYNC: For synchronised deadlifts, both athletes must be in the standing position, holding the bar in the deadhang with arms locked out before they move onto the next rep.

SA DB OH Lunge: The dumbbell must be held above the athlete's head at all times. The athlete will begin the movement standing tall with feet together, the athlete will then step forwards into a lunge. The trailing knee must make contact with the ground at the bottom of each lunge. Stopping with both feet together in between steps is not required, but both legs must be fully extended at the top if the athlete chooses to step through. The athlete must alternate which foot leads for each rep. If the athletes fail a rep they do not need to go back to a marker, but should repeat the failed rep from where it began. The final lunge over the line must be completed to the full extension before the dumbbells are lowered. If the athlete wishes to switch arms with the dumbbell they must complete the rep and have swapped arms with the dumbbell back above the head before beginning the next rep.

Wall Balls: A repetition consists of the athlete holding the ball in the 'front rack' position and performing a full squat, the hip crease must pass below the top of the knee, and then throwing the ball to the specified target height. If the athlete's hips do not break parallel, or the ball does not touch the target, then the rep will not be counted. The first rep may be performed as a wall ball clean, however a downward portion of a squat must be demonstrated, athletes cannot pick the ball up whilst in the bottom of the squat.