Kriger Leauge 24.2 A + B 

On min 00.00-03.00

A, 3min Max Effort Front Squats

example 1, Weight X Reps = result.

example 2, 40kg X 100 reps = 4000kg

On min 03.00 - 05.00 

REST

On min 05.00 - 14.00

B, For time

30 Toes-to-bar
15 Wall Walk
----Tiebreak ----
15 Bar Muscle Up
30m Handstand Walk ( 7.5m segments)

Time Cap 9min

-------------------------------------------------------

Scaled athletes

Kriger Leauge 24.2 A + B 

On min 00.00-03.00

A, 3min Max Effort Front Squats

example 1, Weight X Reps = result.

example 2, 40kg X 100 reps = 4000kg

On min 03.00 - 05.00 

REST

On min 05.00 - 14.00

For time:
40 Hanging Knee Raise
4 Wall Walk
----Tiebreak ----
20 Chin-over-bar Pullups
4 Wall Walk

Time Cap 9min

--------------------------------------------------------------

HOW TO SUBMIT THE TEAM SCORE?

Total weight lifted Partner A + Total weight lifted Partner B

If partner A complete 50x reps @60kg (3000kg) and partner B complete 54x reps @ 55kg (2970kg) the teams result will be: 3000 kg + 2970 kg = 5970

--------------------------------------------------------------

Flow workout 24.2 A + 24.2 B

Prior to the workout the athlete must do the following, to meet the standards: -
Use two tapelines to mark up the correct distance for the Wall Walk.

The result on 24.2A is:

Weight on the bar - times - reps completed.

Example:
40kg X 62 reps = 2480 kg

In other words, it’s not about having the heaviest barbell, but about accumulate as much
weight lifted within the 3-minute window as possible.

Tapeline 1: 25 cm from the wall to the outside of the first tape.
Tapeline 2: 140 cm from the wall to the inside of the second tape.

Use two tapelines to mark up the correct distance for the Handstand Walk. The only requirement is that there is 7,5 meters between the outside of those two
tapelines.

You will preload the bar with the weight of your choosing.
This workout begins with the athlete standing tall, beside the barbell. At “3-2-1-GO” the
athlete can pick up the barbell and start performing Front Squat.
The goal is to accumulate as much weight lifted as possible within the first 3-minute
window.

At the 03:00 mark, you will rest for exactly two minutes.
At the 05:00 mark 24.2 B begins. This part is for time with a timecap of 9 minutes.

NB: There is a tiebreak after the first set of Wall Walks.
NB: The timer must count up from 00:00 to 14:00. However, the result on 24.2B is the time it took you to complete that part only - and not the 5 additional minutes from part A.

AMRAP 14
- 15 cal Row
- 7.5m Overhead Walking Lunge
- 20 Dumbbell Snatch
- 7.5m Overhead Walking Lunge

Weights:

Male/Female/Team: 22.5/15kg (50/35 lbs)

Master 35-39, 40-49: 22.5/15kg (50/35 lbs)

Master 50+: 15/10kg (35/25 lbs)

Equipment Needed:
- Measuring equipment
- Tape to mark two lines.
- Concept 2 Rower
- Dumbbell

FLOW WORKOUT 24.1

Prior to the workout the athlete must do the following, to meet the standards:
- Use two tapelines to mark up the correct distance for the Walking Lunge. The only
requirement is that there is 7,5 meters between the outside of those two tapelines.

This workout begins with the athlete sitting on the rower. At the “3-2-1-GO”, the athlete may
touch the handles and start rowing. Both men and women will perform 15 calories on the
Concept2 rower, before they advance off the rower and on to the dumbbell placed beside the
rower.
The athlete will then pick the Dumbbell up overhead and perform 7,5m Overhead Walking
Lunge.

Once the 7,5m Overhead Walking Lunge has been completed, the athlete will then perform
20 Dumbbell Snatch, before finishing of the round by once again doing 7.5m Overhead Walking Lunge back to the row
machine.
One round is now completed. The goal is to get as many rounds and reps as possible in 14
minutes.

MOVEMENT STANDARDS

ROW

Rep start:
Seated on the rower, with at least one hand on the handle.
NB: At the start of the workout, you can start seated, but cannot touch the handle before the
workout begins.

Rep end:
Seated on the rower, with both feet on the foot plates, and at least one hand on the handle.

Rep Requirements:
You MUST stay on the rower until the monitor shows that the 15 calories are completed.

The monitor MUST be set to 0 before each round. You may receive assistance.

Rollover calories will count, if you stop rowing before the 14:00 mark.

You MUST be using a Concept2 Row Machine.

------------------------------------------------------

OVERHEAD WALKING LUNGE

Rep start:
Standing tall with the Dumbbell in an overhead position and both feet behind the starting line.

Rep end:
Standing tall with the Dumbbell in an overhead position and both feet clearly behind the
ending line.

Rep Requirements:
Walk is performed with trailing knee touching the ground for every step.
Each step must end by passing through the position in the “rep start”

You may bend your elbow, but the Dumbbell cannot touch any other parts of the body, than the palm of your hand.

You may use any arm. Once you start walking, you’ll need to complete the 7,5m distance with the same arm.

If you fail or get a no rep, you'll need to go back to where your last "good" step was completed, and start from there.

-------------------------------------------------------

DUMBBELL SNATCH

Rep start:
Dumbbell on the ground, with one hand on the handle

Rep end:
Dumbbell overhead with knees, hips and elbows fully locked out.

Rep Requirements:
The dumbbell must be moved in one fluid motion from the ground to overhead position.

Performing a Clean & Jerk is NOT allowed.
Both heads of the dumbbells must contact the ground at the same time.

You can switch hands at any time. You don’t have to alternate for each rep.

Videoreview:
Video is not required BUT For athletes competing to win a qualification spot for ATA Games or prizes in the Age Group Categories all workouts need to be recorded and all videos will be reviewed before you get an invite to the competition/Prizes.

Video is required for all athletes in the top 8 in RX category.

"TEAMS WILL PERFORM THIS WORKOUT INDIVIDUALLY, AND THE COMBINED SCORE WILL BE THE TEAM SCORE."

AMRAP 14
- 15 cal Row
- 7.5m Overhead Walking Lunge
- 20 Dumbbell Snatch
- 7.5m Overhead Walking Lunge

22.5/15kg (50/35 lbs)

"TEAMS WILL PERFORM THIS WORKOUT INDIVIDUALLY, AND THE COMBINED SCORE WILL BE THE TEAM SCORE."

Equipment Needed:
- Measuring equipment
- Tape to mark two lines.
- Concept 2 Rower
- Dumbbell

FLOW WORKOUT 24.1

Prior to the workout the athlete must do the following, to meet the standards:

- Use two tapelines to mark up the correct distance for the Walking Lunge. The only
requirement is that there is 7,5 meters between the outside of those two tapelines.

This workout begins with the athlete sitting on the rower. At the “3-2-1-GO”, the athlete may
touch the handles and start rowing. Both men and women will perform 15 calories on the
Concept2 rower, before they advance off the rower and on to the dumbbell placed beside the
rower.
The athlete will then pick the Dumbbell up overhead and perform 7,5m Overhead Walking
Lunge.

Once the 7,5m Overhead Walking Lunge has been completed, the athlete will then perform
20 Dumbbell Snatch, before finishing of the round by once again doing 7.5m back to the row
machine.
One round is now completed. The goal is to get as many rounds and reps as possible in 14
minutes.

MOVMENTS STANDARDS

ROW

Rep start:
Seated on the rower, with at least one hand on the handle.
NB: At the start of the workout, you can start seated, but cannot touch the handle before the
workout begins.

Rep end:
Seated on the rower, with both feet on the foot plates, and at least one hand on the handle.

Rep Requirements:
You MUST stay on the rower until the monitor shows that the 15 calories are completed.

The monitor MUST be set to 0 before each round. You may receive assistance.

Rollover calories will count, if you stop rowing before the 14:00 mark.
You MUST be using a Concept2 Row Machine.

------------------------------------------------------

OVERHEAD WALKING LUNGE

Rep start:
Standing tall with the Dumbbell in an overhead position and both feet behind the starting line.

Rep end:
Standing tall with the Dumbbell in an overhead position and both feet clearly behind the
ending line.

Rep Requirements:
Walk is performed with trailing knee touching the ground for every step.
Each step must end by passing through the position in the “rep start”
You may bend your elbow, but the Dumbbell cannot touch any other parts of the body, than
the palm of your hand.
You may use any arm. Once you start walking, you’ll need to complete the 7,5m distance
with the same arm.
If you fail or get a no rep, you have to complete the whole length over again.

-------------------------------------------------------

DUMBBELL SNATCH

Rep start:
Dumbbell on the ground, with one hand on the handle

Rep end:
Dumbbell overhead with knees, hips and elbows fully locked out.

Rep Requirements:
The dumbbell must be moved in one fluid motion from the ground to overhead position.
Performing a Clean & Jerk is NOT allowed.
Both heads of the dumbbells must contact the ground at the same time.
You can switch hands at any time. You don’t have to alternate for each rep.

Videoreview:
Video is not required BUT For athletes competing to win a qualification spot for ATA Games or prizes in the Age Group Categories all workouts need to be recorded and all videos will be reviewed before you get an invite to the competition/Prizes.

Video is required for all athletes in the top 8 in RX category.

Kriger Leauge 24.2 A + B 

On min 00.00-03.00

A, 3min Max Effort Front Squats

example 1, Weight X Reps = result.

example 2, 40kg X 100 reps = 4000kg

On min 03.00 - 05.00 

REST

On min 05.00 - 14.00

B, For time

30 Toes-to-bar
15 Wall Walk
----Tiebreak ----
15 Bar Muscle Up
30m Handstand Walk ( 7.5m segments)

Time Cap 9min

-------------------------------------------------------

Scaled athletes

Kriger Leauge 24.2 A + B 

On min 00.00-03.00

A, 3min Max Effort Front Squats

example 1, Weight X Reps = result.

example 2, 40kg X 100 reps = 4000kg

On min 03.00 - 05.00 

REST

On min 05.00 - 14.00

For time:
40 Hanging Knee Raise
4 Wall Walk
----Tiebreak ----
20 Chin-over-bar Pullups
4 Wall Walk

Time Cap 9min

----------------------------------------------------------

HOW TO SUBMIT THE TEAM SCORE?

Total reps/time for both partner A and partner B added together.

- If both athletes complete the workout - it will be the combined time it took both of you to complete the workout.

- If none of the athletes complete the workout within the timecap - just add the reps together.

- If one athlete complete the workout within the timecap, and the other athlete don't, you'll do the following:

Add the reps from the completed athlete (64 in RX, 68 in scaled) - to the reps the athlete who did not complete the workout.

Like this:

Partner A finished the workout in the RX-division in 08:58 = 64 reps.

Partner B completed one of the four HSW-segments = 61 reps

The team result will be = 125 reps 

------------------------------------------------------------------

Flow workout 24.2 A + 24.2 B

Prior to the workout the athlete must do the following, to meet the standards: -
Use two tapelines to mark up the correct distance for the Wall Walk.

The result on 24.2A is:

Weight on the bar - times - reps completed.

Example:
40kg X 62 reps = 2480 kg

In other words, it’s not about having the heaviest barbell, but about accumulate as much
weight lifted within the 3-minute window as possible.

Tapeline 1: 25 cm from the wall to the outside of the first tape. (Scaled: 50cm)
Tapeline 2: 140 cm from the wall to the inside of the second tape.

Use two tapelines to mark up the correct distance for the Handstand Walk. The only requirement is that there is 7,5 meters between the outside of those two
tapelines.

You will preload the bar with the weight of your choosing.
This workout begins with the athlete standing tall, beside the barbell. At “3-2-1-GO” the
athlete can pick up the barbell and start performing Front Squat.
The goal is to accumulate as much weight lifted as possible within the first 3-minute
window.

At the 03:00 mark, you will rest for exactly two minutes.
At the 05:00 mark 24.2 B begins. This part is for time with a timecap of 9 minutes.

NB: There is a tiebreak after the first set of Wall Walks.
NB: The timer must count up from 00:00 to 14:00. However, the result on 24.2B is the time it took you to complete that part only - and not the 5 additional minutes from part A.

------------------------

Video is not required BUT For athletes competing to win a qualification spot for ATA Games or prizes in the Age Group Categories all workouts need to be filmed and all videos will be reviewed before you get an invite to the competition/Prizes. Video is also required for all athletes in the top 8 in Male/Female category for each workout and top 5 for Age Group Categories.

Kriger Leauge 24.2 A + B 

On min 00.00-03.00

A, 3min Max Effort Front Squats

example 1, Weight X Reps = result.

example 2, 40kg X 100 reps = 4000kg

On min 03.00 - 05.00 

REST

On min 05.00 - 14.00

B, For time

30 Toes-to-bar
15 Wall Walk
----Tiebreak ----
15 Bar Muscle Up
30m Handstand Walk ( 7.5m segments)

Time Cap 9min

-------------------------------------------------------

Scaled athletes

Kriger Leauge 24.2 A + B 

On min 00.00-03.00

A, 3min Max Effort Front Squats

example 1, Weight X Reps = result.

example 2, 40kg X 100 reps = 4000kg

On min 03.00 - 05.00 

REST

On min 05.00 - 14.00

For time:
40 Hanging Knee Raise
4 Wall Walk
----Tiebreak ----
20 Chin-over-bar Pullups
4 Wall Walk

Time Cap 9min

----------------------------------------------------------

HOW TO SUBMIT THE TEAM SCORE?

Total reps/time for both partner A and partner B added together.

- If both athletes complete the workout - it will be the combined time it took both of you to complete the workout.

- If none of the athletes complete the workout within the timecap - just add the reps together.

- If one athlete complete the workout within the timecap, and the other athlete don't, you'll do the following:

Add the reps from the completed athlete (64 in RX, 68 in scaled) - to the reps the athlete who did not complete the workout.

Like this:

Partner A finished the workout in the RX-division in 08:58 = 64 reps.

Partner B completed one of the four HSW-segments = 61 reps

The team result will be = 125 reps 

-------------------------------------------------------------

Flow workout 24.2 A + 24.2 B

Prior to the workout the athlete must do the following, to meet the standards: -
Use two tapelines to mark up the correct distance for the Wall Walk.

The result on 24.2A is:

Weight on the bar - times - reps completed.

Example:
40kg X 62 reps = 2480 kg

In other words, it’s not about having the heaviest barbell, but about accumulate as much
weight lifted within the 3-minute window as possible.

Tapeline 1: 25 cm from the wall to the outside of the first tape.
Tapeline 2: 140 cm from the wall to the inside of the second tape.

Use two tapelines to mark up the correct distance for the Handstand Walk. The only requirement is that there is 7,5 meters between the outside of those two
tapelines.

You will preload the bar with the weight of your choosing.
This workout begins with the athlete standing tall, beside the barbell. At “3-2-1-GO” the
athlete can pick up the barbell and start performing Front Squat.
The goal is to accumulate as much weight lifted as possible within the first 3-minute
window.

At the 03:00 mark, you will rest for exactly two minutes.
At the 05:00 mark 24.2 B begins. This part is for time with a timecap of 9 minutes.

NB: There is a tiebreak after the first set of Wall Walks.
NB: The timer must count up from 00:00 to 14:00. However, the result on 24.2B is the time it took you to complete that part only - and not the 5 additional minutes from part A.

Kriger League

Workout 24.3

9 Rounds for time: 

• 7 HangClean & Jerk
• 5 Lateral Burpee (Double jump over bar)
  
  

No timecap.

Weights: 

45/35 kg (RX)

35/25 kg (Scaled)

--------------------------------------------

Equipment Needed:

• Barbell
• Bumper plates
• Collars

Flow workout 24.3

Prior to the workout the athlete must preload the barbell.
This workout begins with the athlete standing tall close to the barbell.
At the “3-2-1-GO”, the athlete may pick up the bar and start doing Hang Clean & Jerk.

NB: Always make sure that you start every first set of Hang C&J, with a deadlift where you hit full extension.

After 7 Hang Clean & Jerk is completed, you’ll move on and do 5 Lateral Burpee over bar with double jump.

Do this for a total of 9 rounds.

Your result is the time it takes you to complete the workout.

There is no timecap on this workout.

TEAMS: Result = Time Athlete A + Time Athlete B

Movement Standards:

HANG CLEAN & JERK

Rep start:
Hang position. Barbell is supported by the hands, arms pointing downward from the shoulders. There is NO requirement that the arms must be fully extended between each rep.

Rep end:
Standing tall with the barbell overhead and over the sagittal midline of the body. Elbows, knees and hips need to be fully extended.

Rep Requirements:
Barbell must be moved in one fluid motion from ground to shoulders and in a second motion from shoulders to overhead position. No Snatch variation is allowed.
The barbell can be returned to rep start in any controlled manner. Any style of Shoulder-to- overhead is allowed - meaning you can Strict Press, Push Press, Push Jerk or Split Jerk.

LATERAL BURPEE OVER BAR (DOUBLE JUMP)

Rep start:
On the ground with chest and thighs clearly in contact with the floor

Rep end
Jumping over and standing free on the same side of the barbell as where you performed your first burpee. One rep includes a burpee, then a jump to the other side, then a second jump back to the same side.

Rep Requirements:
Chest and thighs must be in clear contact with the floor. Jump over the bar - and then back again to get credit for your rep.
A jump over the barbell is required, meaning both feet must be off the ground at one point. A two-foot take-off or landing is NOT required. Step-over is NOT allowed.
Athlete passes over the barbell with entire body.
Athlete does not have to fully extend their hips and knees.
The athlete may perform the burpee lateral to the barbell. However, this is not reqiured and you can angle yourself during the burpee.

Floor Plan:

There is no required floor plan for this workout.

Video Requirements:

Video is not required BUT For athletes competing to win a qualification spot for ATA Games or prizes in the Age Group Categories all workouts need to be filmed and all videos will be reviewed before you get an invite to the competition/Prizes.

Video is also required for all athletes in the top 8 in Male/Female category for each workout and top 5 for Age Group Categories.

Kriger League

Workout 24.3

9 Rounds for time: 

• 7 HangClean & Jerk
• 5 Lateral Burpee (Double jump over bar)

No timecap.

Weights: 

45/35 kg (RX)

35/25 kg (Scaled)

--------------------------------------------

Equipment Needed:

• Barbell
• Bumper plates
• Collars

Flow workout 24.3

Prior to the workout the athlete must preload the barbell.
This workout begins with the athlete standing tall close to the barbell.
At the “3-2-1-GO”, the athlete may pick up the bar and start doing Hang Clean & Jerk.

NB: Always make sure that you start every first set of Hang C&J, with a deadlift where you hit full extension.

After 7 Hang Clean & Jerk is completed, you’ll move on and do 5 Lateral Burpee over bar with double jump.

Do this for a total of 9 rounds.

Your result is the time it takes you to complete the workout.

There is no timecap on this workout.

TEAMS: Result = Time Athlete A + Time Athlete B

Movement Standards:

HANG CLEAN & JERK

Rep start:

Hang position. Barbell is supported by the hands, arms pointing downward from the shoulders. There is NO requirement that the arms must be fully extended between each rep.

Rep end:
Standing tall with the barbell overhead and over the sagittal midline of the body. Elbows, knees and hips need to be fully extended.

Rep Requirements:
Barbell must be moved in one fluid motion from ground to shoulders and in a second motion from shoulders to overhead position. No Snatch variation is allowed.
The barbell can be returned to rep start in any controlled manner. Any style of Shoulder-to- overhead is allowed - meaning you can Strict Press, Push Press, Push Jerk or Split Jerk.

LATERAL BURPEE OVER BAR (DOUBLE JUMP)

Rep start:
On the ground with chest and thighs clearly in contact with the floor

Rep end
Jumping over and standing free on the same side of the barbell as where you performed your first burpee. One rep includes a burpee, then a jump to the other side, then a second jump back to the same side.

Rep Requirements:
Chest and thighs must be in clear contact with the floor. Jump over the bar - and then back again to get credit for your rep.
A jump over the barbell is required, meaning both feet must be off the ground at one point. A two-foot take-off or landing is NOT required. Step-over is NOT allowed.
Athlete passes over the barbell with entire body.
Athlete does not have to fully extend their hips and knees.
The athlete may perform the burpee lateral to the barbell. However, this is not reqiured and you can angle yourself during the burpee.

Floor Plan:

There is no required floor plan for this workout.

Video Requirements:

Video is not required BUT For athletes competing to win a qualification spot for ATA Games or prizes in the Age Group Categories all workouts need to be filmed and all videos will be reviewed before you get an invite to the competition/Prizes.

Video is also required for all athletes in the top 8 in Male/Female category for each workout and top 5 for Age Group Categories.

Kriger Leauge 24.2 A + B 

On min 00.00-03.00

A, 3min Max Effort Front Squats

example 1, Weight X Reps = result.

example 2, 40kg X 100 reps = 4000kg

On min 03.00 - 05.00 

REST

On min 05.00 - 14.00

B, For time

30 Toes-to-bar
15 Wall Walk
----Tiebreak ----
15 Bar Muscle Up
30m Handstand Walk ( 7.5m segments)

Time Cap 9min

-------------------------------------------------------

Scaled athletes

Kriger Leauge 24.2 A + B 

On min 00.00-03.00

A, 3min Max Effort Front Squats

example 1, Weight X Reps = result.

example 2, 40kg X 100 reps = 4000kg

On min 03.00 - 05.00 

REST

On min 05.00 - 14.00

For time:
40 Hanging Knee Raise
4 Wall Walk
----Tiebreak ----
20 Chin-over-bar Pullups
4 Wall Walk

Time Cap 9min

Flow workout 24.2 A + 24.2 B

Prior to the workout the athlete must do the following, to meet the standards:

-
Use two tapelines to mark up the correct distance for the Wall Walk.

The result on 24.2A is:

Weight on the bar - times - reps completed (weight x reps)

Example:
40kg X 62 reps = 2480 kg

In other words, it’s not about having the heaviest barbell, but about accumulate as much
weight lifted within the 3-minute window as possible.

You will preload the bar with the weight of your choosing.
This workout begins with the athlete standing tall, beside the barbell. At “3-2-1-GO” the
athlete can pick up the barbell and start performing Front Squat.
The goal is to accumulate as much weight lifted as possible within the first 3-minute
window.

For the Wall Walk on 24.2B:
Tapeline 1: 25 cm from the wall to the outside of the first tape. (Scaled = 50cm)
Tapeline 2: 140 cm from the wall to the inside of the second tape.

Use two tapelines to mark up the correct distance for the Handstand Walk. The only requirement is that there is 7,5 meters between the outside of those two
tapelines.

At the 03:00 mark, you will rest for exactly two minutes.
At the 05:00 mark 24.2 B begins. This part is for time with a timecap of 9 minutes.

NB: There is a tiebreak after the first set of Wall Walks.
NB: The timer must count up from 00:00 to 14:00. However, the result on 24.2B is the time it took you to complete that part only - and not the 5 additional minutes from part A.

HOW TO SUBMIT THE TEAM SCORE?

Total weight lifted Partner A + Total weight lifted Partner B

If partner A complete 50x reps @60kg (3000kg) and partner B complete 54x reps @ 55kg (2970kg) the teams result will be: 3000 kg + 2970 kg = 5970

---------------------------------

Video is not required BUT For athletes competing to win a qualification spot for ATA Games or prizes in the Age Group Categories all workouts need to be filmed and all videos will be reviewed before you get an invite to the competition/Prizes. Video is also required for all athletes in the top 8 in Male/Female category for each workout and top 5 for Age Group Categories.