TEST 1 – WORK CAPACITY
For time – 16min Cap
50 wall ball 6/9kg
40 Dumbbell snatch 15/22.5kg
40 wall ball 6/9kg
30 Dumbbell snatch 15/22.5kg
30 wall ball 6/9kg
20 Dumbbell snatch 15/22.5kg
20 wall ball 6/9kg
10 Dumbbell snatch 15/22.5kg
10 wall ball 6/9kg
If cap is reached, Score is CAP plus reps completed
INDIVIDUAL / TEAM
As above
MASTERS
30-54
15/22.5kg DB
6/9KG WB
55-59
10/15kg DB
6/9KG WB
60+
10/15kg DB
3/6kg WB
SCORE
For time – 16min cap
If cap is reached, Score is CAP plus reps completed
MOVEMENT STANDARDS
WALL BALL
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 centre of the ball must hit the target at or above the specified target height. If the ball hits lower or does not hit the wall, the rep does not count!
Athletes must squat below parallel for the rep to count.
DUMBBELL SNATCH
The movement begins with the dumbbell on the ground and finishes with the dumbbell directly above the head.
Both ends of the Dumbbell must touch the ground.
At no point is the non-working hand permitted to touch the body during the repetition
The dumbbell must move above the head in one continuous motion
Athletes must alternate hands between each repetition
Dumping or bouncing of the dumbbell is not permitted
Athletes can switch hands at any point once the repetition has passed through the top of the movement.
If a no rep is received, the athlete is not required to complete the rep on the same arm and can continue on.
TEST 2 – RINSE & REPEAT
For time – Capped at 5 rounds
2min on 1min off until complete
250/300m row
Max clean and jerks in time remaining 50/75kg
Time is called when athlete completes 30 clean and jerks
Any variation from ground to shoulder and shoulder to overhead is allowed
Time is calculated including 1min rest breaks
For Time – Capped at 5 rounds
If cap is reached, Score is CAP plus reps completed
INDIVIDUAL / TEAM
As above
MASTERS
30-39
50/75kg BB
40-54
40/60kg BB
55+
35/50kg BB
60+
30/45kg BB
200/250m Row
SCORE
For Time – Capped at 5 rounds
If cap is reached, Score is CAP plus reps completed
Any variation from ground to shoulder and shoulder to overhead is allowed
Time is calculated including 1min rest breaks
MOVEMENT STANDARDS
ROW
Athletes start on the rower with hands behind their back until 3,2,1,Go.
Athletes cannot make an attempt to get off the rower until they see the required metres.
The damper setting and foot positions may be adjusted by the athlete at any time during the row.
CLEAN AND JERK
In this movement, the barbell goes from the ground to the front rack position then to the overhead position.
Movement is completed when the athlete comes to a standing position with knees and hips fully extended with the barbell overhead and the arms fully extended at the elbows and shoulders.
This may be a full or power clean.
SHOULDER TO OVERHEAD VARIATION
After the clean (ground to shoulder) portion of the movement has been completed the athlete can use any of the following options to move the barbell from the shoulder to overhead.
A shoulder press, push press, push jerk or split jerk may be used here.
The elbow, shoulder, hips and knees must be fully extended, and the bar finishes directly over the body with the feet in line for the rep to count.
The bar must finish directly over the body with the feet in line.
OVER and UNDER
A) 6min AMRAP for reps
+
B) 6min cap for weight
Part A
10, 8, 6, 4, 2, bar facing burpees
8, 12, 16, 20 chest to bar
*time remaining max thrusters 30/40kg
Score is completed reps + max thrusters for those who do not finish the “buy in”
Part B
6min for weight complex
1 Front squat +1 thruster
Options
1 Power clean then 1 front squat + 1 thruster
Or
1 Squat clean +1 thruster
Reps for part A
Round 1= 18 reps
Round 2= 20 reps ( accumulated 38 reps)
Round 3= 22 reps (accumulated 60 reps)
Round 4= 24 reps (accumulated 84 reps)
Round 5= burpees = 2 reps (accumulated 86 reps)
Plus any thruster reps!
INDIVIDUAL / TEAM
As above
MASTERS
30-39
30/40kg BB
Chest to bar
40-54
22.5/35kg
Chest to bar
55+
15/20kg
Pull ups
MUST have plates ON for burpees/take plates OFF for thrusters
SCORE – Part A
For reps
Round 1= 18 reps
Round 2= 20 reps ( accumulated 38 reps)
Round 3= 22 reps (accumulated 60 reps)
Round 4= 24 reps (accumulated 84 reps)
Round 5= burpees = 2 reps (accumulated 86 reps)
Plus any thruster reps!
SCORE – Part B
Max weight successfully lifted
MOVEMENT STANDARDS
BAR FACING BURPEE
Athletes must be facing towards the bar during the entire burpee.
At the bottom position, the athlete’s chest and hips must touch the ground.
At the top of the movement, the athlete must jump or step over the barbelll.
Athletes are permitted to step the burpee.
Athletes are permitted to step over the bar.
CHEST TO BAR PULL-UP
At the bottom of the movement the arms must be fully extended.
At the top of the movement the chest must clearly make contact with the bar anywhere below the collarbone.
Any type of pull up is allowed provided the above standards are met.
PULL-UPS
This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met.
Arms must be fully extended at the bottom.
At the top, the chin must break the horizontal plane of the bar.
RING ROWS
Rings must be set with bottom of ring in line with belly button
Hips, knees, ankles must remain in a line – no knee or hip bend, no kip!
Feet must be positioned with heels only on a line under the vertical plan of rings.
At the bottom of the movement, the arms must be fully extended.
In the top position, the rings must touch the chest with elbows behind the shoulder.
THRUSTER
The barbell will start from the ground.
When taking the barbell from the ground you can choose to either power clean the barbell to the shoulders and then go into a thruster, or you can do a full squat clean into the thruster.
On each repetition, at the bottom of the movement the hip crease must go below the top of the knee and at the top of the movement the knees, hips and arms must be fully extended, with the bar directly over mid-foot.
A front squat and push press is permitted, however a push jerk is not permitted and will be classed as a no rep.
For Part B
Start with empty bar
FRONT SQUAT
The front squat starts at the top position and finishes at the top position.
The rep is complete when the athlete’s hips and knees are fully extended and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar.
The hip crease must be below the top of the knee at the bottom of the squat.
THRUSTER
Once the front squat is complete the athlete will move straight into the thruster.
At the bottom of the movement the hip crease must go below the top of the knee and at the top of the movement the knees, hips and arms must be fully extended, with the bar directly over mid-foot.
A push jerk is not permitted and will be classed as a no rep.
LOADING BARBELLS
At no point is the athlete permitted to have assistance with loading or unloading the barbell
ROUND THE TWIST
20 minute running clock – 2 scores
Part A – for time
0-10mins
30 double unders
16 Double Dumbbell box step overs 15/22.5kg / Box 20/24
20 handstand push ups
60 double unders
8 Double Dumbbell burpee box step overs 15/22.5kg / Box 20/24
20 handstand push ups
90 double unders
Part B – for time
10-20mins
90 double unders
20 Push ups
8 Double Dumbbell burpee box step overs 15/22.5kg / Box 20/24
60 double unders
20 Push ups
16 Double Dumbbell box step overs 15/22.5kg / Box 20/24
30 double unders
INDIVIDUAL / TEAM
As above
MASTERS
30-54
15/22.5kg DB
box 20/24”
Handstand push up to ground (kipping or strict) part a
Push up (part b)
55-59
10/15kg DB
ALL Boxes 20”
Handstand push up to AB mat (kipping or strict) Part a
Push ups (part b)
60+
5/10kg DB
ALL Boxes 20”
Hand release pushups (to touch box in front) Part a & b
SCORE
Part A
0-10mins – for time
Part B
10-20mins – for time
If cap is reached, Score is CAP plus reps completed
MOVEMENT STANDARDS
DOUBLE UNDER
The rope must pass twice around the body in a forward motion with one jump.
Swinging the rope backward is not permitted.
For the rep to count, the rope must clear the feet twice.
Attempts where the rope catches before clearing the feet twice do not count.
BURPEE DUMBBELL BOX STEP OVERS
Dumbbells begin on the ground in front of the box with the athlete also standing facing the box
Once the timer begins, the athlete begins their burpee box step over with both hands on the dumbbells.
The athlete must be facing the box during the burpee
Athletes must touch their chest and thighs to the ground and finish by stepping over the box.
Athletes may step or jump in and out of the push-up position.
When stepping up and over the box, both feet must make contact with the top of the box for each repetition to count.
Athletes are not required to stand tall on top of the box.
Athletes hold DB’s by their side.
Slight ‘arm kip’ is permitted.
HANDSTAND PUSH-UP
Palms must be within a box marked out on the floor that measures 36 inches wide and 24 inches deep. Fingers can be on the line.
The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall.
At the bottom of each rep, the head touches the ground.
At the top of each rep, the arms return to fully locked out with the heels on the wall.
Kipping or strict is allowed.
PUSH-UP
The Push Up begins at the top of the movement with the athlete in a plank position, with hips aligned with the shoulders and ankles, toes and hands on the ground and arms fully extended.
At the bottom of the movement, the athlete must touch the chest to the ground
During the descending and ascending phases of movement, the athlete must maintain the plank position and linear hip alignment.
The knees may not assist during any phase of the movement.
HAND RELEASE PUSH-UPS (to touch)
Athletes start at the top of the push-up position with elbows locked.
Athletes must then lower themselves to the floor, chest and thighs touching. Once at the bottom both hands must clearly be lifted off the floor before athletes push back to the starting position.
Athletes are not allowed to ‘worm’ up in the press, the push-up requires the thighs to be lifted off the floor at the same time as the chest.
Both hands are required to touch the box in front of the athlete during the hand release period.
