The Tribal Summer Series Finals 2021

EVENT 1 (RX & MASTERS RX)

Athlete's must complete As Many Repetitions as possible 

12 min AMRAP

SCORE IS THE TOTAL NUMBER OF REPETITIONS COMPLETED WITHIN THE 12 MINUTE WINDOW

ONLY 1 BAR MAY BE USED AND MAY BE LOADED BY ANOTHER PERSON

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

Event 1:

RX & Masters RX

♀ 6kg Wall Ball. 9ft Line (Female)

♂ 9kg Wall Ball. 10ft. Line (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 12 squat cleans once completed they may move onto 7 wall balls, repeating these 2 movements with squat cleans decreasing by 2 reps and wall balls remaining constant for the duration of the workout. Should athletes complete 2 squat cleans and 7 wall balls, they must then perform as many reps as possible at the top weighted outlined above 

When the clock reaches 12 mins athletes the workout has finished and no reps completed after the 12 minute mark can be counted 

Athletes may position the equipment in whatever way they please 

STANDARDS

Each rep must meet the movement standards to be counted

Squat Clean

• The barbell begins on the ground.

• Touch and go is permitted.

• No bouncing or dropping and catching the barbell on the rebound.

• Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.

• The athlete must pass through a full squat with hips below the knees.

• Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat will be permitted, but a deadlift followed by a hang clean is not allowed.

• The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

Wall Balls

• In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.

• The rep is credited when the center of the ball hits the target at or above the specified target 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, it cannot be caught off the bounce to begin the next rep.

• The ball must settle on the ground before being picked up for the next rep.

WOD Key Points: 
• Only 1 barbell may be used

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Shoot the video so all exercises can be seen clearly meeting the movement standards.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Workout must begin with Squat Cleans

• WodProof is our workout app of choice

EVENT 2 (RX & MASTERS RX)

Athlete's must complete As Many Repetitions as possible 

25 min TIME CAP

This is a 2 part workout. Event 2 must be completed or attempted to move onto Event 3

ONLY 1 BAR MAY BE USED AND MAY BE LOADED BY ANOTHER PERSON

Should you finish Event 2 before the time cap you may warm up to your max bench however, only attempts during the 18-25 window may be counted

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

Event 2:

RX & Masters RX

♀ 35kg Barbell (Female)

♂ 50kg Barbell (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 27 calorie row once completed they may move onto 27 barbell Thrusters, repeating these 2 movements with calories decreasing by 6 and thrusters decreasing by 6 reps each round until 9 of both is completed. Athletes may rest until the 18 min mark to then complete their 4 rep max bench press. Should an athlete be time capped on event 2 their score is the total number of reps and they must proceed directly into the 4 rep max bench press

When the clock reaches 18 mins athletes may begin attempting their 4RM bench press. Only reps completed during the 18-25 min wondow may be counted

Athletes may position the equipment in whatever way they please 

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.

• When exiting the rower, credit will be earned for the calories displayed at the time the handle is released.

• If working up to the 18-minute mark, credit will be earned for the calories displayed when the clock reaches 18 minutes (There will be no credit for rollover calories after the time cap). 

• Each calorie is 1 rep

Thrusters

• Each set of thrusters begins with the barbell on the ground.

• The crease of the athlete’s hip must clearly pass below the top of the knees in the bottom position.

• A full squat clean into the thruster is allowed when the bar is taken from the floor.

• The rep is credited when the athlete reaches full lockout with the barbell overhead. The athlete’s hips, knees, and arms must be fully extended, and the bar must be directly over, or slightly behind, the middle of their body.

• The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.

• If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition.

• Athletes may NOT receive assistance moving or resetting their barbell.

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. 

• A 2 second pause is required when fully extended at the end of the 4th repetition for the rep to count. 

WOD Key Points: 
• Only 1 barbell may be used

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Shoot the video so all exercises can be seen clearly meeting the movement standards.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Workout must begin with Rowing Calories

• WodProof is our workout app of choice

EVENT 3 (ALL CATEGORIES)

Athlete's must complete As Many Repetitions as possible 

7 min TIME CAP

This is a 2 part workout. Event 2 must be completed or attempted to move onto Event 3

ONLY 1 BAR MAY BE USED AND MAY BE LOADED BY ANOTHER PERSON

Should you finish Event 2 before the time cap you may warm up to your max bench however, only attempts during the 18-25 window may be counted

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

Event 3:

RX & Masters RX

SCORE IS FOR LOAD

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 27 calorie row once completed they may move onto 27 barbell Thrusters, repeating these 2 movements with calories decreasing by 6 and thrusters decreasing by 6 reps each round until 9 of both is completed. Athletes may rest until the 18 min mark to then complete their 4 rep max bench press. Should an athlete be time capped on event 2 their score is the total number of reps and they must proceed directly into the 4 rep max bench press

When the clock reaches 18 mins athletes may begin attempting their 4RM bench press. Only reps completed during the 18-25 min wondow may be counted

Athletes may position the equipment in whatever way they please 

STANDARDS

Each rep must meet the movement standards to be counted

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. 

• A 2 second pause is required when fully extended at the end of the 4th repetition for the rep to count. 

WOD Key Points: 
• Only 1 barbell may be used

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Shoot the video so all exercises can be seen clearly meeting the movement standards.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Workout must begin with Rowing Calories

• WodProof is our workout app of choice

EVENT 4 (RX & MASTERS RX)

FOR TIME 

20 min TIME CAP

This is a 2 part workout. Event 2 must be completed or attempted to move onto Event 3

ONLY 1 BAR MAY BE USED AND MAY BE LOADED BY ANOTHER PERSON

Should you finish Event 2 before the time cap you may warm up to your max bench however, only attempts during the 18-25 window may be counted

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

Event 4:

RX & Masters RX

♀ 35kg Barbell (Female)

♂ 50kg Barbell (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 150 Double Unders once completed they may move onto a 12-9-6 couplet of Front Squats and Toes to Bar once completed they must then move to 100 Double Unders followed by 9-7-5 of Hang Power Snatches and Chest to Bar Pull Ups, finally finishing with 50 Double Unders and a 7-5-3 of Overhead Squats and Bar Muscle Ups

When the clock reaches 20 mins the workout is completed and no reps after this time may be counted

Athletes may position the equipment in whatever way they please 

STANDARDS

Each rep must meet the movement standards to be counted

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.

Front Squats

• The bar must be taken from the floor

• The bar rests on the athlete’s shoulders and their elbows are in front of the bar.

• The athlete’s hip crease must clearly pass below the top of the knees in the bottom position.

• A full squat clean into the first front squat is allowed when the bar is taken from the floor.

• The rep is credited when: - the athlete’s hips and knees are fully extended; - the bar is resting on the athlete’s shoulders and their elbows are in front of the bar; and - the athlete’s feet are in line with one another when the athlete is viewed from profile

Hang Power Snatch

• This movement begins with the athlete deadlifting the barbell and stopping at this position prior to snatching.

• The athlete may not lower the bar past the knees after deadlifting the weight.

• This is not a ground-to-overhead any way. The barbell must be received in the overhead position. Only the feet may touch the ground during the lift.

• The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

Overhead Squat

• The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.

• The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. You may not use a rack.

Toes-to-Bar

• Begin by hanging from the pull-up bar with arms extended.

• Heels must be brought back behind the bar.

• Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when both feet come in contact with the bar at the same time, between the hands.

• Any part of the feet may make contact with the bar.

Chest To Bar

• Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met.

• The arms must be fully extended at the bottom, with the feet off the ground.

• Overhand, underhand or mixed grip are all permitted. At the top, the chest must clearly come into contact with the bar below the collarbone.

• Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnasticsstyle grips, gloves, etc.), but they may not tape the bar AND wear hand protection.

Bar Muscle Up

• The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground.

• Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip.

• The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar.

• Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep.

• Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms.

• Removing the hands and resting while on top of the bar is not allowed.

• Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

WOD Key Points: 

• Only 1 barbell may be used

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Shoot the video so all exercises can be seen clearly meeting the movement standards.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Workout must begin with Double Unders

• WodProof is our workout app of choice

EVENT 5 (RX & MASTERS RX)

FOR TIME 

10 min TIME CAP

ONLY 1 BAR MAY BE USED AND MUST BE LOADED BY THE ATHLETE

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

Event 5:

RX & Masters RX

♀ Ascending Dealift Ladder

♂ Ascending Dealift Ladder

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 30 Deadlifts once completed they may move onto a 10 Handstand Push Ups once completed they must then move to 20 Deadlifts and 20 Handstand Push Ups, again once completed they must finally move onto 10 Deadlifts and 30 Handstand Push Ups

When the clock reaches 10 mins the workout is completed and no reps after this time may be counted

Athletes may position the equipment in whatever way they please 

STANDARDS

Each rep must meet the movement standards to be counted

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.

• Only one barbell may be used and athletes must load the barbell themselves.

• Collars must be placed outside the plates.

Handstand Push Ups

• 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 above the line at the beginning and end of each rep.

• Kipping is allowed.

• Please outline a 36 x 24 inch box part of your hands must be inside it

WOD Key Points: 

• Only 1 barbell may be used

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Shoot the video so all exercises can be seen clearly meeting the movement standards.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Workout must begin with Deadlifts

• WodProof is our workout app of choice