Test 1 – Endurance
For time: (16min CAP)
50/ 40 Calorie Row
15 Lateral Burpees over the rower
100 Air Squats
15 Lateral Burpees over the rower
50/ 40 Calorie Row
-Start Test 2 at 18:00.
OPEN/ YOUTH 19-20/ MASTERS 30-59
As prescribed
YOUTH 15-16/ MASTERS 60 +
Step-over Burpees
Notes: This test starts with the athlete seated on the rower with their hands behind their back. On the call of go, the athlete may begin rowing. After the 50 calories (men) or 40 calories (women) are completed the athlete will begin the lateral burpees over the rower. After the 15 lateral burpees over the rower are completed the athlete may move on to the 100 Air Squats. The athlete will then complete another set of 15 lateral burpees over the rower and 50/ 40 calories on the rower. The athlete’s score will be the total time it takes to complete the test or the total number of repetitions completed at the time cap.
Test 2 begins at 18:00 minutes. (Test 1 and 2 are back-to-back workouts)
Movement Standards:
Row
The athlete will begin the test seated on the rower with their hands behind their back and may not grab the handle until the call of go.
Lateral Burpees over the rower
The burpee must be performed laterally to the rower. The athlete will jump or step their feet back so that they are lying on the ground. The chest and thighs touch the ground at the bottom. The athlete must jump over the rower with a two-foot takeoff. Stepping over is NOT permitted. Touching the rower on the jump is a no-rep. The rep is completed when both feet have touched the ground on the opposite side of the rower. There is no requirement to land with both feet at the same time. If the athlete receives a no rep for any reason, the entire rep must be repeated.
Air Squats
The athlete will start standing with the hips and knees extended. The athlete must get the crease of their hip below the top of their knee at the bottom. The rep is completed when the athlete’s hips and knees reach full extension.
Test 2 – Endurance
AMRAP in 7mins of:
400m Sandbag Run Buy-in
Then in the remaining time complete as many reps as possible of:
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
6 Dual Dumbbell Shoulder to Overhead
OPEN/ MASTERS 30-49/ YOUTH 19-20
♂︎ 22.5kg DB
♀︎ 15kg DB
YOUTH 15-16/ MASTERS 50-60+
♂︎ 15kg DB
♀︎ 10kg DB
Notes: This test starts with the athlete’s back to the sandbag. On the call of go, the athlete may turn around and begin the 400m Sandbag Run. Once the athlete has completed the run they may begin working through the Dual Dumbbell Deadlifts. Once the 12 reps have been completed they will move on to the Dual Dumbbell Hang Power Cleans. Once the 9 reps have been completed they will progress on to the 6 Dual Dumbbell Shoulder to Overhead. The athlete will continue cycling through the 12, 9 & 6 reps until the 7-minute time cap has been reached. The athlete’s score is the total number of reps completed.
Movement Standards:
Sandbag Run
The Sandbag starts on the ground and can be carried in any position. When reaching the finish line, both feet must clearly be over the line before the Sandbag leaves the athlete’s body. If the Sandbag is dropped for any reason the athlete will be asked to bring the Sandbag back to the point where the feet were when the Sandbag left the athlete’s body.
Dumbbell Deadlifts
The athlete must hold the dumbbells by the handles, outside the legs, sumo deadlifts are not allowed. Each rep begins with at least the front head of both dumbbells touching the ground at the same time. The rep is completed when the athlete’s hips and knees are at full extension, and the athlete’s head and shoulders are in line vertically over the hips.
Dumbbell Hang Power Cleans
The first rep begins with the athlete’s hips and knees at full extension, and the athlete’s head and shoulders in line vertically over the hips. From this position, the athlete may lower the
dumbbells to the hang. The dumbbells may not touch the ground. The rep is credited when the athlete’s hips and knees reach full extension and the dumbbells are on the shoulders in a horizontal position. The athlete must reach the finish position before the dumbbells are lowered from the shoulders. The athlete may lower the subsequent reps directly to the hang position.
Dumbbell Shoulder to Overhead
The dumbbells must be at the shoulders to begin the shoulder to overhead. A press, push press, push jerk, or split jerk are all allowed as long as the finish position is achieved. The rep is completed when the dumbbells are locked out overhead with the arms, hips, and legs extended. Both dumbbells must be over or slightly behind the centre of the athlete’s body, with the feet in line.
Test 3 – Strength
“Bella Complex”
3 Attempts for max load of: (6min CAP)
1 Clean
1 Shoulder to Overhead
1 Front Squat
1 Shoulder to Overhead
Attempt 1: 0:00-2:00
Attempt 2: 2:00-4:00
Attempt 3: 4:00-6:00
Notes:
On the call of go, the athlete may begin their first attempt, completing one clean, then one shoulder to overhead, then one front squat and finally one shoulder to overhead. The movements must be completed in one continuous sequence without rest or re-gripping on the floor. All successful attempts must be completed within the 2-minute window to receive credit. If an attempt is unsuccessful, the athlete may NOT reattempt until the next 2-minute window. Athletes may go up and down in weight as they like. Collars must be placed on the outside of the plates for each attempt. The athlete’s score will be the heaviest weight successfully lifted. One attempt only in the 2 minutes whether the athlete fails or is successful.
Movement Standards:
Clean portion: The barbell must start on the floor. Power cleans, squat cleans, and split cleans are allowed. Hang cleans are not allowed. It is NOT necessary to lock out the hips and legs to complete the clean before lifting the barbell overhead.
Front Squat portion: The barbell must be in the front rack position and the crease of the hip must pass below the top of the knee at the bottom. It is NOT necessary to lock out the hips and legs to complete the front squat before lifting the barbell overhead.
Shoulder to Overhead portion: The barbell must start in the front rack position. To complete the rep, the athlete’s hips, knees and arms must be extended, and the bar directly over the middle of the body.
Test 4 – Skill
4 Rounds for reps of with 2mins on, 1min off:
8 Single Arm Kettlebell Snatches
8 Steps, Single Arm Kettlebell Overhead Walking Lunge*
8 Single Arm Kettlebell Snatches
8 Steps, Single Arm Kettlebell Overhead Walking Lunge*
Max Bar Muscle-ups in the remaining time
-The 4th round extended to 3mins (12mins total time)
OPEN/ YOUTH 19-20/ MASTERS 30-49
10 Steps, Single Arm Kettlebell Overhead Walking Lunge*
♂︎ 24kg
♀︎ 16kg
MASTERS 50-59
♂︎ 24kg
♀︎ 16kg
MASTERS 60+
♂︎ 16kg
♀︎ 12kg
Ring Rows
YOUTH 15-16
♂︎ 12kg
♀︎ 8kg
Notes:
This test starts with the athlete on the start mat. On the call of go, the athlete may begin their 8 Single Arm Kettlebell Snatches and then complete 8 Steps of the Single Arm Kettlebell Overhead Walking Lunge on the same arm. Once the athlete completes the 8 lunges, they will complete the same sequence on the other arm. In the remaining time, the athlete will complete as many Bar Muscle-ups as possible. The athlete’s score will be the total number of reps completed (including the KB Snatches & Lunges) at the time cap.
Movement Standards:
Single Arm Kettlebell Snatches
The athlete must begin the first rep with their hips and knees at full extension, and their head and shoulders in line vertically over their hips. From this position, the kettlebell can be lowered to the hang. From the hang, the athlete must lift the kettlebell overhead in one motion. A clean and jerk is not allowed. The athlete cannot use the non-lifting hand or arm to assist by making contact with the legs or other parts of the body during the rep. At the top, the athlete’s arms, hips, and knees must be fully locked out, with the kettlebell clearly over the middle of the body when viewed from profile. The rep is counted when the athlete has reached lockout.
Single Arm Kettlebell Overhead Walking Lunge
The kettlebell must remain overhead and each lunge step begins with the feet together, and the hips and legs extended. The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. The athlete must alternate which foot leads for each rep. The rep is credited when the feet are together and the hips and legs are fully extended. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must reach the finish position of a rep before lowering the kettlebell from overhead.
Bar Muscle-up
Athletes must start each rep with their arms fully extended and their feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is completed when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar. The athlete must pass through some portion of a dip before locking out over the bar. Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands and resting in the support position is not allowed.
Ring Rows
The rings must be set with the bottom of the ring in line with the belly button. The athlete’s hips, knees, and ankles must remain in a line – no bend and no kip. The feet must be positioned with heels only on a line under the vertical plane of the rings. The arms must be fully extended to begin each rep and the rings must make contact with the chest to complete the rep.
Test 5 – Skill/ Bodyweight
For time: (8min CAP)
100 Double Unders
40 Toes to Bar*
30 Box Jump Overs
20m Handstand Walk**
OPEN/ YOUTH 19-20/ MASTERS 30-49
♂︎ 24”
♀︎ 20”
MASTERS 50-59
30 Toes to Bar*
♂︎ 24”
♀︎ 20”
YOUTH 15-16/ MASTERS 60+
30 Toes to Bar*
♂︎ 24”
♀︎ 20”
6 Wall Walks (26cm line)**
Notes:
This test starts with the athlete standing tall with a skipping rope in hand. On the call of go, the athlete may begin their 100 Double Unders. The athlete will work through each movement completing the required amount of reps. For the handstand walk the athlete will travel 10m in one direction and then 10m back to complete the 20m distance. The athlete’s score will be the time it takes to complete the test or the total number of reps completed before the 8-minute time CAP.
Movement Standards
Double Unders
The rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.
Single Unders
The rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count.
Toes to Bar
At the start of each rep, the arms must be extended and the heels must be brought back behind the bar with the feet off the ground. Overhand, underhand, or mixed grip are all permitted. The rep is completed 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.
Box Jump Overs
The box jump over starts with both feet on the ground on one side of the box and finishes with the athlete jumping over the other side of the box with both feet on the ground. Setting the box at an angle is not allowed. A two foot takeoff is required (unless your division says otherwise), and only the athlete’s feet may touch the box. After landing on the box, the athlete may jump or step off to the other side. If the athlete lands on the box or completes step-ups, both feet must touch the top of the box before stepping or jumping off. Alternatively, the athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two foot landing. There is no requirement to stand tall while on top of the box. Each rep is completed when both feet are on the ground on the opposite side of the box. From there, the athlete may begin their next rep.
Handstand Walk
The athlete must start with their hands behind the start line and must stay within their lane as they travel forward. Each lane will be marked in 5 x 2m increments (solid lines). If at any time the athlete comes down from their hands, they must restart from the last increment they crossed. Both hands must cross the 2m increment line to earn credit for that distance. Each lap will count as 5 reps
Wall Walks
Tape a line that leaves the specified amount of space between the tape’s far edge and the wall for your division (26cm or 52cm). Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. Both hands must not move until both feet are on the wall. At the top of the movement, both hands must touch the tape line for the 26cm or 52cm mark before the athlete can descend. Any part of the hand may touch the tape line. The rep is credited when the athlete returns to the starting position, with their chest, thighs, and feet touching the ground.
Test 6 – Power
“Fran”
21-15-9 reps for time of: (5min CAP)
Thrusters
Pull-ups*
OPEN/ YOUTH 19-20/ MASTERS 30-39
♂︎ 42.5kg
♀︎ 30kg
Chest to Bar Pull-ups*
MASTERS 40-59
♂︎ 42.5kg
♀︎ 30kg
YOUTH 15-16/ MASTERS 60 +
♂︎ 35kg
♀︎ 25kg
Notes:
This test starts with the athlete standing on the start mat. On the call of go, the athlete may begin their thrusters. After completing 21 thrusters, the athlete will move to the pull-up bar and complete 21 pull-ups. Then, the athlete will move back to the barbell. After completing 15 thrusters, 15 pull-ups, 9 thrusters and 9 pull-ups, time will be recorded. The athlete’s score will be the total time it takes to complete the test or the total number of reps completed before the 5-minute time CAP.
Movement Standards:
Thruster
The bar starts on the ground. The hip crease 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 completed when the barbell is locked out overhead, with the hips, knees and arms extended, and the bar directly over the middle of the athlete’s body.
Chest to Bar Pull-ups
Athletes must start each rep with their arms fully extended and feet off the ground. Any style of pull-up or grip is allowed. The rep is credited when the athlete’s chest clearly contacts the bar at or below the collarbone.
Pull-ups
Athletes must start each rep with their arms fully extended and feet off the ground. Any style of pull-up or grip is allowed. The rep is completed when the athlete’s chin breaks the horizontal plane of the bar.