Test 1 – Endurance
For time: (27min CAP)

2000m/ 1800m Row
1600m Run
40 Line-facing Burpees

(60+ 1200m run)

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 2000m (men) or 1800m (women) is completed the athlete will begin the run. After the 1600m run is completed the athlete may move on to the 40 line-facing burpees. 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.

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. 

Line-facing Burpee
The burpee must be performed perpendicular to and facing the line. The athlete will jump or step their feet back so that they are lying on the ground. The athlete’s hands cannot be over or touching the line. The chest and thighs touch the ground at the bottom. The athlete must jump over the line with a two foot take off. Stepping over is NOT permitted. Touching the line on the jump is a no rep. The rep is completed when both feet have touched the ground on the opposite side of the line. There is no requirement to land with both feet at the same time. The athlete must be perpendicular to and facing the line before starting the next rep. If the athlete receives a no rep for any reason, the entire rep must be repeated.

 

Test 2 – Strength
3 Attempts for max load of: (6min CAP)

2 Deadlifts +
2 Cleans +
2 Front Squats

Attempt 1: 0:00-2:00
Attempt 2: 2:00-4:00
Attempt 3: 4:00-6:00

Then, rest 2 minutes and complete Event 3 – Skill

Notes:
On the call of go, the athlete may begin their first attempt, completing two deadlifts, then two cleans, and finally two front squats. 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. 1 attempt only in the 2 minutes whether the athlete fails or is successful 

At the 6 minute mark athletes will have 2 minutes to load their barbells and be ready for the next event.

Movement Standards:
Deadlift portion: The barbell starts on the ground. The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed. The rep is completed when the athlete’s hips and knees reach full extension and the athlete’s head and shoulders are behind the bar.

Clean portion: The plates must touch the ground briefly after the athlete completes the deadlifts. Bouncing the bar is not allowed. Power cleans, squat cleans, and split cleans are allowed. Hang cleans are not allowed. If the athlete’s knee touches the floor during the attempt, the attempt will not count. The rep is completed when the athlete’s hips and knees reach full extension and the bar is supported in the front rack position.

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. The rep is completed when the athlete’s hips and knees reach full extension and the bar is supported in the front rack position.

 

Test 3 – Skill
2 Rounds for time of: (6min CAP)

75 Double Unders
25 Overhead Squats

RX & MASTERS 30-39
♂︎ 35kg
♀︎ 25kg

MASTERS 40-59
♂︎ 30kg
♀︎ 20kg

MASTERS 60 +
♂︎ 20kg
♀︎ 15kg

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 75 double unders. Once they complete their double unders they will move to the barbell and complete 25 overhead squats before commencing the next round. 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.

Movement Standards:

Double Unders
This is a standard double under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

Overhead Squat
The barbell begins on the ground. The athlete may get the barbell from the floor to the locked out overhead position as they like. A Squat Snatch is permitted and will count for the first rep. A Snatch Balance is NOT permitted. The hip crease must be below the top of the knee at the bottom. 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 – Bodyweight
For time: (13min CAP)

30 Handstand Push-ups
30 Pull-ups
20 Handstand Push-ups
20 Chest to Bar Pull-ups
10 Handstand Push-ups
10 Bar Muscle-ups

RX & MASTERS 30-39
As written

MASTERS 40-54
As written

MASTERS 55 +
13cm Elevated HSPU (Abmat + Weight Plate)

Notes:

This test starts with the athlete standing tall. On the call of go, the athlete may begin their handstand push-ups/ push-ups. After completing the required amount of handstand push-ups/ push-ups, the athlete will move to the pull-ups. The athlete will continue in this fashion until the required amount of reps is completed or until the time CAP is reached. The athlete’s score will be the total time it takes to complete the test or the total number of reps completed before the 13-minute time CAP.

Tie break after last set of 10 Handstand Push-ups

Movement Standards:

Handstand Push-ups
The inside of the box for the handstand push-up must measure 102cm wide and 61cm deep. The arms must be extended before the athlete can descend. Each rep begins and ends with the athlete in the lockout position with the heels against the wall and arms extended. The hands must remain inside the 102x61cm box, if any part of the hand, including the fingers, touches the tape line at any time, the rep will not count. The athlete will need to start again from the lockout position. At the bottom, the head must make contact with the ground. The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep. Kipping is allowed. The rep is completed when the athlete returns to the lockout position with the heels on the wall and has their arms, hips and legs extended.

Pull-ups
Athletes must start each rep with their arms fully extended and their 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. 

Chest to Bar Pull-ups
Athletes must start each rep with their arms fully extended and their 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.

Bar Muscle-ups
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.


Test 5 – Mixed
For time: (15min CAP)

80 Wallballs
20 Toes to Bar
40 Wall balls
16 Toes to Bar
20 Hang Snatches
12 Toes to Bar

RX & MASTERS 30-39
♂︎ 9kg, 10’ target | 52.5kg
♀︎ 6kg, 9’ target | 35kg

MASTERS 40-59
♂︎ 9kg, 10’ target | 45kg
♀︎ 6kg, 9’ target | 30kg

MASTERS 60 +
♂︎ 6kg, 10’ target | 42.5kg
♀︎ 3kg, 9’ target | 30kg

Notes:
This test starts with the athlete standing tall. On the call of go, the athlete may begin their 80 wallballs. The athlete will work through each movement in order and complete the required amount of reps. The athlete’s score will be the time it takes to complete the test or the total number of reps completed before the 15-minute time CAP.

Movement Standards:

Wallballs
In the wallball, the medicine ball must be taken from the bottom of a squat with the hip crease passing below the top of the knee and thrown to hit the specified target. The rep is credited when the centre 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 will not be counted. 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.

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.

Hang Snatch
When the barbell starts on the floor it must be deadlifted with the athlete’s hips and knees extended and the athlete’s head and shoulders behind the bar. The bar may not pass below the knee. Hang power snatches, hang squat snatches, and hang split snatches are all allowed. The rep is completed when the hips, knees and arms are extended, and the bar is directly over or slightly behind the middle of the body.

Test 6 – Power
21-15-9 reps for time of: (6min CAP)

Deadlifts
Box Jump Overs

RX & MASTERS 30-39
♂︎ 120kg | 30”
♀︎ 80kg | 24”

MASTERS 40-59
♂︎ 100kg | 24”
♀︎ 70kg | 20”

MASTERS 60 +
♂︎ 90kg | 24” (step ups allowed)
♀︎ 60kg | 20” (step ups allowed)

Notes:
This test starts with the athlete standing tall behind the barbell. On the call of go, the athlete may begin their deadlifts. After completing 21 deadlifts, the athlete will move to the plyo box and complete 21 box jump overs. Then, the athlete will move back to the barbell. After completing 15 deadlifts, 15 box jump overs, 9 deadlifts and 9 box jump overs, time will be recorded when the feet land on the opposite side of the box. The athlete’s score will be the total time it takes to complete the test or the total number of reps completed before the 6-minute time CAP.

Movement Standards:

Deadlift
The barbell starts on the ground. The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed. The rep is completed when the athlete’s hips and knees reach full extension and the athlete’s head and shoulders are behind 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.

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