WOD Explorer
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ELITE/RX FOR TIME 20 BOX JUMP OVERS - 60/50 cm 40 PULL-UPS 20 BOX JUMP OVERS - 60/50 cm 20 CHEST-TO-BAR PULL-UPS 20 BOX JUMP OVERS - 60/50 cm 10 BURPEE BAR MUSCLE-UPS TIME CAP: 9 MINUTES -------------------------------------------------- MASTER 35+ FOR TIME 20 BOX JUMP OVERS - 60/50 cm 30 PULL-UPS 20 BOX JUMP OVERS - 60/50 cm 15 CHEST-TO-BAR PULL-UPS 20 BOX JUMP OVERS - 60/50 cm 5 BURPEE BAR MUSCLE-UPS TIME CAP: 9 MINUTES -------------------------------------------- INTERMEDIATE FOR TIME 20 BOX JUMP OVERS - 60/50 cm 60 DOUBLE UNDERS 20 BOX JUMP OVERS - 60/50 cm 20 PULL-UPS 20 BOX JUMP OVERS - 60/50 cm 10 BURPEE CHEST-TO-BAR PULL-UPS TIME CAP: 9 MINUTES ---------------------------------------- SCALED FOR TIME 20 BOX JUMP OVERS - 60/50 cm 80 SINGLE UNDERS 20 BOX JUMP OVERS - 60/50 cm 20 RING ROWS 20 BOX JUMP OVERS - 60/50 cm 10 BURPEE PULL-UPS TIME CAP: 9 MINUTES
4 Rounds for time (cap: 7') 10 Burpee Box Jump over @70/60cm 3 Rope Climbs
Teams of 4 AMRAP 24' Teil A Max. cal Bike Teil B 3 Rounds 10 WW 15 2 P. sync. Burpees over Bar 30 FSQ 15 2 P. sync. Burpees over Bar 2 Rounds 10 WW 15 2 P. sync. Burpees over Bar 20 Thrusters 15 2 P. sync. Burpees over Bar 1 Round 10 WW 15 2 P. sync. Burpees over Bar 10 Cl & J 15 2 P. sync. Burpees over Bar then AMRAP 10 WW 15 2 P. sync. Burpees over Bar 10 OH Rev. Lunges 15 2 P. sync. Burpees over Bar
00:00 - 10:00 Find your Team Total Complex 1 RM Snatch 10:00 - 11:00 Rest 11:00 - 14:00 AMRAP 4' 4P. sync. Burpees
5 min BikeErg 1 min Vila 5 min Parallette facing burpees 1 min Vila 5 min SkiErg 1 min Vila 1km Run Resultat: H55 Lars Fröberg BikeErg: 112 Burpees: 69 SkiErg: 85 Run placement: 1 Michael Asker BikeErg: 100 Burpees: 43 SkiErg: 74 Run placement: 8 Andreas Edvardsson BikeErg: 100 Burpees: 67 SkiErg: 73 Run placement: 3 Rickard Ericsson BikeErg: 103 Burpees: 67 SkiErg: 82 Run placement: 5 Pär Sundbäck BikeErg: 90 Burpees: 58 SkiErg: 49 Run placement: 6 Mikael Hollsten BikeErg: 91 Burpees: 70 SkiErg: 67 Run placement: 2 Patrik Reimertz BikeErg: 79 Burpees: 46 SkiErg: 62 Run placement: 7 Johan Tullare BikeErg: 92 Burpees: 54 SkiErg: 71 Run placement: 4 H50 Daniel Eriksson BikeErg: 105 Burpees: 75 SkiErg: 77 Run placement: 2 Mikael Honnér BikeErg: 103 Burpees: 62 SkiErg: 70 Run placement: 4 Cristian Carrasco BikeErg: 80 Burpees: 65 SkiErg: 62 Run placement: 8 Johan Sternhoff BikeErg: 127 Burpees: 55 SkiErg: 86 Run placement: 5 Martin Söderblom BikeErg: 114 Burpees: 0 SkiErg: 90 Run placement: 7 Stephan Kiernan BikeErg: 102 Burpees: 66 SkiErg: 85 Run placement: 6Peter Andersson BikeErg: 113 Burpees: 78 SkiErg: 80 Run placement: 1Fredrik Johansson BikeErg: 118 Burpees: 62 SkiErg: 78 Run placement: 3 H45 Karl Corneliusson BikeErg: 110 Burpees: 76 SkiErg: 85 Run placement: 3 Mikael Strand BikeErg: 116 Burpees: 66 SkiErg: 87 Run placement: 1 Rickard Perman BikeErg: 109 Burpees: 67 SkiErg: 90 Run placement: 5 Martin Evenbratt BikeErg: 116 Burpees: 73 SkiErg: 89 Run placement: 2 Fredrik Nilsson BikeErg: 121 Burpees: 70 SkiErg: 85 Run placement: 8 Marcus Thorstensson BikeErg: 123 Burpees: 67 SkiErg: 89 Run placement: 4 Robert Hagman BikeErg: 116 Burpees: 75 SkiErg: 74 Run placement: 9 Kristoffer Nyberg BikeErg: 117 Burpees: 64 SkiErg: 71 Run placement: 7 Jerry Hull BikeErg: 111 Burpees: 59 SkiErg: 81 Run placement: 6 H40 Mikael Abelmann BikeErg: 104 Burpees: 65 SkiErg: 72 Run placement: 3 Carl-Willy Stenberg BikeErg: 143 Burpees: 71 SkiErg: 115 Run placement: 1 Viktor Prim BikeErg: 110 Burpees: 21 SkiErg: 99 Run placement: 9 Pär Johansson BikeErg: 109 Burpees: 65 SkiErg: 83 Run placement: 8 Kim Vatant BikeErg: 117 Burpees: 58 SkiErg: 81 Run placement: 6 Johan Eriksson BikeErg: 92 Burpees: 86 SkiErg: 77 Run placement: 4 Christian Lilja BikeErg: 104 Burpees: 84 SkiErg: 85 Run placement: 5 André Andersson BikeErg: 107 Burpees: 71 SkiErg: 90 Run placement: 2 Marius Beresoae BikeErg: 121 Burpees: 76 SkiErg: 84 Run placement: 7 Johan Töyrä BikeErg: 107 Burpees: 47 SkiErg: 84 Run placement: 10 H35 Viktor Olofsson BikeErg: 127 Burpees: 79 SkiErg: 74 Run placement: 4 Jens Westin BikeErg: 115 Burpees: 74 SkiErg: 83 Run placement: 1 Dennis Björnström BikeErg: 120 Burpees: 79 SkiErg: 91 Run placement: 2 Adam Minard BikeErg: 115 Burpees: 79 SkiErg: 61 Run placement: 8 Dijar Ismail BikeErg: 113 Burpees: 67 SkiErg: 77 Run placement: 10 Victor Rasmussen BikeErg: 127 Burpees: 71 SkiErg: 86 Run placement: 9 Martin Tunhag BikeErg: 123 Burpees: 78 SkiErg: 95 Run placement: 7 Simon Casey BikeErg: 110 Burpees: 78 SkiErg: 91 Run placement: 6 Nils Ahlman BikeErg: 90 Burpees: 88 SkiErg: 63 Run placement: 5 Petter Månsson BikeErg: 119 Burpees: 85 SkiErg: 91 Run placement: 3 H30 Abdi Shahwan BikeErg: 129 Burpees: 59 SkiErg: 95 Run placement: 9 Erik Jernberg BikeErg: 128 Burpees: 76 SkiErg: 97 Run placement: 6 Johan Carlsson BikeErg: 117 Burpees: 72 SkiErg: 90 Run placement: 1 Filip Eriksson BikeErg: 113 Burpees: 77 SkiErg: 94 Run placement: 8 Sebastian Pålshagen BikeErg: 113 Burpees: 79 SkiErg: 83 Run placement: 3 Maik Wagner BikeErg: 108 Burpees: 66 SkiErg: 77 Run placement: 7 Lars Persson BikeErg: 120 Burpees: 79 SkiErg: 92 Run placement: 4 Kim Carlsson BikeErg: 100 Burpees: 71 SkiErg: 74 Run placement: 5 Ola Hjelmar BikeErg: 104 Burpees: 75 SkiErg: 75 Run placement: 2 D55 Marie Andersson BikeErg: 85 Burpees: 60 SkiErg: 55 Run placement: 1 Helena Lundström BikeErg: 83 Burpees: 57 SkiErg: 66 Run placement: 4 Pia Tjäder BikeErg: 74 Burpees: 51 SkiErg: 57 Run placement: 5 Hanna Linbro BikeErg: 79 Burpees: 53 SkiErg: 58 Run placement: 2 Susanne Jansson BikeErg: 81 Burpees: 57 SkiErg: 61 Run placement: 3 Lotta Stenberg BikeErg: 77 Burpees: 45 SkiErg: 58 Run placement: 5 D50 Katarina Unger BikeErg: 100 Burpees: 69 SkiErg: 84 Run placement: 4 Mia Eklöf BikeErg: 98 Burpees: 63 SkiErg: 78 Run placement: 3 Catarina Malm BikeErg: 73 Burpees: 62 SkiErg: 58 Run placement: 6 Camilla Åbergh BikeErg: 90 Burpees: 67 SkiErg: 77 Run placement: 1 Marie Lindqvist BikeErg: 98 Burpees: 54 SkiErg: 68 Run placement: 5 Anna Berggren BikeErg: 78 Burpees: 62 SkiErg: 58 Run placement: 2 Anna Tyni BikeErg: 79 Burpees: 50 SkiErg: 60 Run placement: 8 Marie Holmström BikeErg: 86 Burpees: 55 SkiErg: 68 Run placement: 7 D45 Malin Vennberg BikeErg: 91 Burpees: 61 SkiErg: 71 Run placement: 6 Emma Åkerblom BikeErg: 91 Burpees: 68 SkiErg: 73 Run placement: 4 Emma Sällylä BikeErg: 86 Burpees: 75 SkiErg: 73 Run placement: 1 Sophie Tigerholm BikeErg: 83 Burpees: 71 SkiErg: 66 Run placement: 3 Helena Gissle BikeErg: 86 Burpees: 54 SkiErg: 67 Run placement: 8 Mirjam Larsson BikeErg: 88 Burpees: 65 SkiErg: 63 Run placement: 7 Marielle Fridlund BikeErg: 79 Burpees: 67 SkiErg: 56 Run placement: 5 Sofia Jensen BikeErg: 61 Burpees: 71 SkiErg: 44 Run placement: 2 D40 Marritje Van de Mheen BikeErg: 85 Burpees: 73 SkiErg: 70 Run placement: 1 Susanne Hedberg BikeErg: 91 Burpees: 65 SkiErg: 62 Run placement: 4 Matilda Larsson BikeErg: 87 Burpees: 68 SkiErg: 62 Run placement: 3 Sofia Hallgren BikeErg: 89 Burpees: 69 SkiErg: 62 Run placement: 9 Caroline Omre BikeErg: 87 Burpees: 69 SkiErg: 68 Run placement: 2 Jessica Åström Ackevald BikeErg: 96 Burpees: 65 SkiErg: 75 Run placement: 5 Fanny Wikerud BikeErg: 93 Burpees: 68 SkiErg: 71 Run placement: 8 Erica Sterner BikeErg: 86 Burpees: 68 SkiErg: 67 Run placement: 6 Louise Cederblad BikeErg: 84 Burpees: 76 SkiErg: 75 Run placement: 10 Dajana Börjesson BikeErg: 90 Burpees: 66 SkiErg: 67 Run placement: 7 D35 Sabina Holm Lindmark BikeErg: 84 Burpees: 91 SkiErg: 54 Run placement: 1 Ida Olsson BikeErg: 80 Burpees: 71 SkiErg: 62 Run placement: 5 Lisa Lokkin BikeErg: 94 Burpees: 73 SkiErg: 76 Run placement: 3 Sofie Lindberg BikeErg: 93 Burpees: 80 SkiErg: 72 Run placement: 2 Kornelia Solvestad BikeErg: 94 Burpees: 57 SkiErg: 76 Run placement: 6 Cecilia Landgren BikeErg: 83 Burpees: 73 SkiErg: 61 Run placement: 4 Anneli Svensson BikeErg: 83 Burpees: 69 SkiErg: 61 Run placement: 7 D30 Sandra Augustsson BikeErg: 100 Burpees: 68 SkiErg: 77 Run placement: 7 Louise Holm BikeErg: 90 Burpees: 66 SkiErg: 66 Run placement: 9 Rebecka Ambjörnsson BikeErg: 95 Burpees: 61 SkiErg: 70 Run placement: 8 Nadia Raczkowski BikeErg: 78 Burpees: 74 SkiErg: 64 Run placement: 4 Linnea Larsson BikeErg: 95 Burpees: 64 SkiErg: 69 Run placement: 1 Emma Edmark BikeErg: 92 Burpees: 75 SkiErg: 66 Run placement: 2 Stephanie Hedingby BikeErg: 89 Burpees: 53 SkiErg: 68 Run placement: 10 Ida Johansson BikeErg: 110 Burpees: 65 SkiErg: 79 Run placement: 5 Anna Winblad von Walter BikeErg: 97 Burpees: 70 SkiErg: 71 Run placement: 6 Elin Ericson BikeErg: 96 Burpees: 74 SkiErg: 71 Run placement: 3
10 Cleans 90/65 kg 20 Burpee box jump over (60/50 cm) 10 Cleans 90/65 kg Burpee box jumps over = Box facing Cleans = Cleans anyhow
30 Worm Squats 30 Burpees Over Worm (synchro) 30 Toes-to-Bar (synchro) 20 Worm Thrusters 20 Burpees Over Worm 20 Chest-to-Bar (synchro) 10 Worm Clean & Jerks 10 Burpees Over Worm 10 Bar Muscle-Ups (synchro)
FOR TIME: 100/80 KCAL ROW 50 ALTERNATING DB SNATCH (22.5/15KG) 75 LATERAL BURPEES OVER ROWER (TIME CAP 20 MINS)
21 cal on Rower 18 t2b 15 burpees over barbell 3 Macho Man (Macho Man is 3 power clean + 3 front squat + 3 push jerk) 18 cal on Rower 15 t2b 12 burpees over barbell 2 Macho Man 15 cals on Rower 12 t2b 9 burpees over barbell 1 Macho Man RX 70/50kg Master 35+ 60/35kg Master 40+ 50kg Challenge 50/30
Clean Ladder AMRAP 8 10 Cleans @Weight 1 4 Synchro Burpee Over Bar 10 Cleans @Weight 2 4 Synchro Burpee Over Bar 10 Cleans @Weight 3 4 Synchro Burpee Over Bar 10 Cleans @Weight 4 4 Synchro Burpee Over Bar 10 Cleans @Weight 5 4 Synchro Burpee Over Bar 10 Cleans @Weight 6 4 Synchro Burpee Over Bar 10 Cleans @Weight 7 4 Synchro Burpee Over Bar Rx Weights Female (kg): 30 / 35 / 40 / 45 / 50 / 55 / 60 Male (kg): 45 / 52.5 / 60 / 67.5 / 75 / 82.5 / 90 Scaled Female (kg): 15 / 20 / 25 / 30 / 35 / 40 / 45 Male (kg): 20 / 30 / 37.5 / 45 / 52.5 / 60 / 67.5 Format This is an 8-minute AMRAP (As Many Reps As Possible) Athletes work through a ascending clean ladder, with the weight increasing every round Score is total reps completed within the 8 minutes Weights for each level are listed above Cleans Athletes may perform a muscle clean, power clean, squat clean or split clean — both all permitted Each rep begins with the barbell on the ground The rep is complete when the athlete is standing fully upright with hips and knees extended, the barbell resting on the front of the shoulders, and elbows in front of the bar The barbell must make contact with the ground between each rep — touch and go is permitted Dropping the barbell from the shoulder before full extension is reached will result in a no-rep Athletes can share the 10 cleans at each weight before moving to the burpees — athletes can split the reps in any order they choose Synchronised Burpee Over Bar Both athletes must perform 4 synchronised burpee over bar reps between each clean set Each rep begins with both athletes standing Athletes must lower themselves to the ground with their chest making contact with the floor simultaneously Both athletes must jump the barbell at the same time. Athletes must jump laterally over the barbell — stepping over is permitted for SCALED athletes The rep is complete when both athletes have landed on the opposite side of the barbell with both feet If synchronisation is not met, the rep will be called as a no-rep for both athletes and must be repeated Ladder Progression Teams must complete all 10 cleans and all 4 synchronised burpees at each weight before advancing to the next weight Athletes may not load the next weight until the burpees are fully completed and confirmed by the judge Weight changes are the responsibility of the athletes — judges will not assist with loading Judges can help to guide the correct weight loading.
As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. - INDIVIDUAL, 17-18, 30-34, 35-39, 40-44, 45-49, 50-54 ♀ 15-kg dumbbell ♂ 22.5-kg dumbbell - 13-14, 15-16, 55-59, 60-64, 65+ ♀ 10-kg dumbbell ♂ 15-kg dumbbell - U13 ♀ 5-kg dumbbell ♂ 10-kg dumbbell
Elite/Rx 3 RFT 10 Hang Clean @ 70/50kg 10 Lateral Bar Burpees FLOW The athlete will start on the starting mat. 3,2,1 go...the athlete moves forward to their barbell where they will perform their hang cleans. Upon completion of the hang cleans they will start their lateral bar burpees. Once the burpees are complete they will move back to the bar and perform another 2 rounds of cleans and burpees. Once the 10th burpee on the 3rd round is finished they will run to the finished mat where the timer will stop. Masters / Teens 16-17 3 RFT 10 Hang Clean @ 65/47.5kg 10 Lateral Bar Burpees Intermediate 3 RFT 10 Hang Clean @ 50/35kg 10 Lateral Bar Burpees Teens 14-15 3 RFT 10 Hang Clean @ 40/30kg 10 Lateral Bar Burpees Scale 3 RFT 10 Hang Clean @ 35/25kg 10 Lateral Bar Burpees STANDARDS HANG CLEAN: before the reps begin, the bar must be off the floor, in the standing tall position, hips knees and shoulders in a line when viewed from profile. The bar is then brought into any hang position, no lower than the knees, and finishes with barbell in front rack position, elbows in front of shoulders, hips and knees fully extended. No part of the body other than the feet may touch the ground during the execution of the lift. Squat clean/power/split clean is allowed. Touch and go reps are allowed, provided the standards of locking out at the top of each rep are met. Lateral Bar Burpees Start on one side of the bar, side on. The chest and thighs must touch the floor at the bottom of each rep. Return to both feet with the hands off the floor, and jump over the bar. The rep is credited when both feet are on the opposite side of the bar to which you started, after successfully meeting the standards. Both feet must be off the ground at the same time for the 'jump' to count. You may not step over the bar. You may land with staggered feet. Jumping or stepping in and out of the bottom of the burpee is permitted. Your feet are not allowed to touch the bar when you pass over it. Any break of the standards will result in the entire repetition having to be completed again. Ie If the athlete touches the bar with their feet as they are getting over it, then the entire burpee and jump must be reattempted.
ELITE / RX Worm WOD 2 60/40 cal C2 Bike - 3 rounds: 20 worm Thrusters 10 worm burpees - AMRAP C2 cals in remaining time INTERMEDIATE Worm WOD 2 60/40 cal C2 Bike - 3 rounds: 15 worm thrusters 10 worm burpees - AMRAP C2 cals in remaining time MIX pairs will do 50 cals buy in. Worm Weights 70kg (Elite MM/ Elite Mixed) 50kg (Elite FF/ Int FF/ Int Mixed) FLOW The athletes will start on the start mat. 3,2,1 go...the athletes will move to the C2 Bike and complete their buy-in calories, split as they wish. As soon as the athletes have completed the buy-in, they will both move to the worm where they will complete three rounds of a worm movement (reps and movement as prescribed by their category) and lateral burpees over the worm. If the athletes are able to complete their three rounds within the time cap, they then return to the C2 Bike for an AMRAP of calories in any remaining time on the clock. The score for this workout is total number of calories and repetitions combined. STANDARDS BIKE ERG : Athletes may adjust damper as they wish, but must remain ON the bike erg until the screen reads the required calories, unless they are swapping over. Atheltes must not touch the screen. There is no minimum work load. Calories at the AMRAP at the end are counted upon completion of time, there are no carry over cals. Worm Thrusters - This is effectively a synchro Thruster for both athletes with a worm. The worm will be lifted to the shoulder with both athletes placing their heads on the same side. The athletes will squat together, ensuring that their hips descend below the level of the knees, then stand to full extension, locking out the knees and hips, as the worm is taken overhead and to the opposite shoulder Repetitions in which one or both athletes fail to squat to the appropriate depth will be considered ‘no reps’ and will need to be repeated. Athletes must hit depth at the same time and the rep will be given when the worm is on the opposite shoulder in a supported position - the rep is synchronised at both the bottom of the squat and the worm is on the opposite shoulder. Athletes may not duck their heads under the worm. Athletes may squat clean the worm, any time it is taken from the floor. Worm Burpees - Athletes will position themselves either side of the worm. Both athletes will descend to the floor together and touch their chest and thighs to the floor before standing up and jumping over the worm. The jumps should all be two-footed take offs and athletes should not touch the worm on the way over. Often, the athlete at the rear of the worm jumps behind it rather than over - this will be considered a no rep. Athletes are not allowed to step over the worm. The reps are synchronised in the down position on the floor.
ATHLETE NAT SOUTH-LAW SEATED EVENT 2 10 MIN TIME CAP 30 BOX DIP 4 X BOX WALK 1 FORWARD, 1 BACKWARD 8CAL ROW 10 DB GROUND TO OVERHEAD DB PUSH-PRESS 10KG 8 CAL ROW 20 CHEST TO RING 4 X BOX WALK 1 FORWARD, 1 BACKWARD 8 CAL ROW 10 DB GROUND TO OVERHEAD DB PUSH-PRESS - 10KG 8 CAL ROW 10 RING PULL UPS, CHIN TO RING 1 BACK WHEEL ROLL 5 METRES SOUTHWEST REGIONALS ATHLETE ABI WYNN-JONES NEURO MOD EVENT 2 10 MIN TIME CAP 20 TTB 7M DB GOBLET WALKING LUNGE 10KG 8CAL ROW 10 DB THRUSTERS 10KG 8 CAL ROW 15 PULL UPS 7M DB GOBLET WALKING LUNGE 10KG 8CAL ROW 10 DB THRUSTERS 10KG 8 CAL ROW 10 CHEST TO BAR BURPEE BROAD JUMP 5 METRES SOUTHWEST REGIONALS ATHLETE FAITH FORDHAM NEURO MOD EVENT 2 10 MIN TIME CAP 20 TTB 7M DB GOBLET WALKING LUNGE 10KGDB 8CAL ROW 10 DB THRUSTERS 10KGDB 8 CAL ROW 15 PULL UPS 7M DB GOBLET WALKING LUNGE 10KGDB 8CAL ROW 10 DB THRUSTERS 10KGDB 8 CAL ROW 10 CHEST TO BAR BURPEE BROAD JUMP 5 METRES SOUTHWEST REGIONALS ATHLETE DEBBIE O'CONELL UPPER 1POINT EVENT 2 10 MIN TIME CAP 30 KNEE RAISES 7M DB OVERHEAD WALKING LUNGE 10KGDB 8CAL ROW 10 DB THRUSTERS 10KGDB 8 CAL ROW 20 PULL UPS 7M DB OVERHEAD WALKING LUNGE 10KGDB 8CAL ROW 10 DB THRUSTERS 10KGDB 8 CAL ROW 10 CHEST TO BAR BURPEE BROAD JUMP 5 METRES SOUTHWEST REGIONALS ATHLETE NAT CRAIG SEATED EVENT 2 10 MIN TIME CAP 30 BOX DIP 4 X BOX WALK 1 FORWARD, 1 BACKWARD 10 CAL ROW 10 DB GROUND TO OVERHEAD DB PUSH-PRESS 12.5KG 10 CAL ROW 20 CHEST TO RING 4 X BOX WALK 1 FORWARD, 1 BACKWARD 10 CAL ROW 10 DB GROUND TO OVERHEAD DB PUSH-PRESS 12.5KG 10 CAL ROW 10 RING PULL UPS, CHIN TO RING 1 BACK WHEEL ROLL 5 METRES SOUTHWEST REGIONALS ATHLETE RHYS LEWIS SEATED EVENT 2 10 MIN TIME CAP 30 BOX DIP 4 X BOX WALK 1 FORWARD, 1 BACKWARD 10 CAL ROW 10 DB GROUND TO OVERHEAD DB PUSH-PRESS 12.5KG 10 CAL ROW 20 CHEST TO RING 4 X BOX WALK 1 FORWARD, 1 BACKWARD 10 CAL ROW 10 DB GROUND TO OVERHEAD DB PUSH-PRESS 12.5KG 10 CAL ROW 10 RING PULL UPS, CHIN TO RING 1 BACK WHEEL ROLL 5 METRES SOUTHWEST REGIONALS ATHLETE OLY GRINSELL MULTI EXTREMITY EVENT 2 10 MIN TIME CAP 30 KNEE RAISE 1 PARALLEL BAR TRAVERSE 10 CAL ROW 10 DB THRUSTERS 12.5KG 10 CAL ROW 20 CHEST TO RING 1 PARALLEL BAR TRAVERSE 10 CAL ROW 10 DB THRUSTERS 12.5KG 10 CAL ROW 10 CHEST TO BAR 4 X BURPEES FLOW FOR ALL ATHLETES The athlete will start on the starting line. 3,2,1, go...the athlete will advanced towards the rig where they will perform their 1st gymnastics movement. Upon completion of the gymnastics bar movement, they will complete the box /parralel bar traverse OR alternative as stated above before moving to the rower where they will perform their calories. Once they have reached their required number of calories, they will move to the dumbbell and perform their thrusters or alternative. Once complete, the athlete will move back along the field of play, completing their calories on the rower, another bar/box traverse (if applicable for their category), before returning to the rig where they will complete their next gymnastics movement. Once the 2nd gymnastics movement has been completed, they will complete the /box/parallel bar traverse (if applicable for their category), before moving to the rower where they will perform their calories. Once they have reached their required number of calories, they will move to the dumbbell and perform their thrusters or alternative.Once complete, the athlete will move back along the field of play, their calories on the rower, another bar/box traverse (if applicable for their category), before returning to the rig where they will complete their final gymnastics movement. Once they have completed their 3rd and final gymnastics movement, they will complete the final movement to the finish mat, where the timer will stop.
ATHLETE NAT SOUTH-LAW SEATED EVENT 3 6 MINUTE TIME CAP 3 ROUNDS 10 CLEANS 25KG 10 U-TURNS SOUTHWEST REGIONALS ATHLETE ABI WYNN-JONES NEURO MOD EVENT 3 6 MINUTE TIME CAP 3 ROUNDS 10 CLEANS 30KG 10 BURPEES OVER BAR SOUTHWEST REGIONALS ATHLETE FAITH FORDHAM NEURO MOD EVENT 3 6 MINUTE TIME CAP 3 ROUNDS 10 CLEANS 30KG 10 BURPEES SOUTHWEST REGIONALS ATHLETE DEBBIE O'CONELL UPPER 1POINT EVENT 3 6 MINUTE TIME CAP 3 ROUNDS 10 CLEANS 30KG 10 BURPEES OVER BAR SOUTHWEST REGIONALS ATHLETE NAT CRAIG SEATED EVENT 3 6 MINUTE TIME CAP 3 ROUNDS 10 CLEANS 35KG 10 U-TURNS SOUTHWEST REGIONALS ATHLETE RHYS LEWIS SEATED EVENT 3 6 MINUTE TIME CAP 3 ROUNDS 10 CLEANS 35KG 10 BURPEES SOUTHWEST REGIONALS ATHLETE OLY GRINSELL MULTI EXTREMITY EVENT 3 6 MINUTE TIME CAP 3 ROUNDS 10 CLEANS 30KG 10 BURPEES FLOW FOR ALL ATHLETES "The athlete will start on the starting mat. 3,2,1 go...the athlete moves forward to their barbell where they will perform their hang cleans. Upon completion of the hang cleans they will start their bar burpees/Uturns Once the burpees/uturns are complete they will move back to the bar and perform another 2 rounds of cleans and burpees/uturns . Once the 10th burpee/uturn on the 3rd round is finished they will move to the finish mat. "
EVENT 1 LEGLESS VICTORY emom 80 Cal Bike 60 Burpee Box Step Ups & Step Down 80 Sync Air Squat TIME CAP 12
RX / Scaled 20 Sync Box Jump 20 Sync Burpee Over Box Carry box move forward 15 Sync Box Jump 15 Sync Burpee Over Box Carry box move forward 10 Sync Box Jump 10 Sync Burpee Over Box Then, Female First 20 Bar Facing Burpee Over Then Male 20 Bar Facing Burpee Over Box Height: M 24", F 20" --------------------------------------------- Masters: 20 Sync Box Step Up 20 Sync Burpee Over Box Carry box move forward 15 Sync Box Step Up 15 Sync Burpee Over Box Carry box move forward 10 Sync Box Step Up 10 Sync Burpee Over Box Then, Female First 20 Bar Facing Burpee Over Then Male 20 Bar Facing Burpee Over Box Height: M 20", F 20"
For Time: 2 Lanes Burpee Broadjumps 2 Lanes KB Offset OH Walking Lunges @ 24+16kg / 16+12kg Trail Run (Individually)
AMRAP 16: Partner A: 1 Lane SUP, 15 Burpees (on SUP, no jump), 1 Lane SUP Partner B (AMRAP): 10 DB Hang Snatches (5/5) 10 DB Overhead Reverse Lunges (5/5) 10 DB Thruster (5/5) 10 DB Hang Cluster (5/5) Switch after SUP Round DBs: 1 x 22,5 / 15kg
4 Rounds for Time: 100 Double Unders 15 Sync. American KB Swings @ 24 / 16kg 12 Sync. Burpees over Bar 9 Sync. Deadlifts @ 120 / 90kg Time Cap: 18 Minutes
Part 1 (Top 5 Teams): For Time: 20 Sync. Burpee Box Jump Overs 20 Strict Handstand Push-ups 10m Handstandwalk (each Athlete) Time Cap: 5 Minutes Part 2 (Top 4 Teams): AMRAP 6 (You go, I go per full Round): 8 / 6cal Airbike 16 Toes To Bar Part 3 (Top 3 Teams): For Time: Partner A: 2 Rounds: 8 Power Cleans 8 Front Squats 8 Shoulder To Overhead Weights: 70 / 50kg - directly into - Partner B: 2 Rounds: 8 Power Snatches 8 Overhead Squats 8 Hang Squat Snatches Weights: 50 / 35kg Time Cap: 10 Minutes
3 Knee raises + 3 Burpees over wall ball 6 Ground to overhead with wall ball 9/6kg 9 Wall Balls 9/6kg
30 cal Row 20 Russian KB Swings 24/20kg 10 Box Facing Burpee Box Jumps Over 24" 20 Russian KB Swings 24/20kg 30 cal Row
20 cal Row 15 Russian KB Swings 12/8kg 10 Burpee Box Step up/down over 24/20" 15 Russian KB Swings 12/8kg 20 cal Row
00:00-00:15- Warm Up 00:15-00:27- Test 2 - Strength- "Hercules" (12mins) 5:00 To Find: 1RM Snatch (1RM Clean see below)* 5:00 To Find: 1RM Jerk (From the Rack) *All categories 50+ will perform a 1RM Clean instead of Snatch 00:27-00:37-Recovery & Preparation 00:37-00:55-Test 3A/3B - Skill/BW (18mins) "Moana" (Timecap: 9:00) For Time: Buy in: 30 Secs Freestanding Handstand Hold 4 x 1 Toes To Bar + 2 Pull Ups 40 Crossover Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Pull Up + 1 Chest to Bar 2 x 20 Unbroken Double Unders - 20 Unbroken Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Chest To Bar + 1 Bar Muscle Up 20 Crossover Double Unders 12 Alternating DB Hang Clean & Split Jerk Buy Out: 30 Secs Freestanding Handstand Hold Rest 4min "Mulan" (Timecap: 5:00) For Time: 16-12-8-4 Burpee Box Jumps Overs @ 30/24” 8-6-4-2 Strict Handstand Push Ups 00:55-01:05-Recovery & Preparation 01:05-01:17-Test 4-Mixed Modal- "Tarzan" (12mins) 4 Rounds for time: 11 Bar Facing Burpees 9 Deadlifts 7 Hang Power Cleans 5 Front Squats 3 Rope Climbs 01:17-01:25- Recovery & Preparation 01:25-01:30-Test 5 - Power- "Ralph" (2mins) 200/180m Row 9 x 10m Shuttle Run
For Time Time Cap: 14:00 Open: 15 Toes to Bars 9 Burpees over Bar 6 Clean and Jerks ♂ 50/ ♀ 35kg -rest 1:00 15 Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 70/ ♀ 50kg -rest 1:00 15 Chest to Bar Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 90/ ♀ 60kg -rest 1:00 15 Bar Muscle Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 110/ ♀ 70kg Master 30-39: 15 Toes to Bars 9 Burpees over Bar 6 Clean and Jerks ♂ 40/ ♀ 25kg -rest 1:00 15 Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 60/ ♀ 40kg -rest 1:00 15 Chest to Bar Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 80/ ♀ 50kg -rest 1:00 15 Bar Muscle Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 100/ ♀ 60kg Master 40-49: 12 Toes to Bars 9 Burpees over Bar 6 Clean and Jerks ♂ 40/ ♀ 25kg -rest 1:00 12 Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 60/ ♀ 40kg -rest 1:00 12 Chest to Bar Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 80/ ♀ 50kg -rest 1:00 6 Bar Muscle Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 100/ ♀ 60kg Master 50+: 12 Toes to Bars 9 Burpees over Bar 6 Clean and Jerks ♂ 30/ ♀ 20kg -rest 1:00 12 Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 45/ ♀ 30kg -rest 1:00 12 Chest to Bar Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 60/ ♀ 40kg -rest 1:00 3 Bar Muscle Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 75/ ♀ 50kg
For Time: 3 varv 800 m Run 12 Bar Facing Burpee Over Bar 12 Medball Box Step Over 13/9 kg** 12 Medball Squat Clean 13/9 kg 12 Bar Facing Burpee Over Bar 12 Medball Box Step Over 13/9 kg** 12 Medball Squat Clean 13/9 kg *Hela testet genomförs med viktväst 9/6 kg **Bear Hug
Mixed Modality (Test 4) For Time (Time Cap 10 min ) 12 Hang Snatch 15 kg 10 Bar Facing Burpee Over Bar 12 Hang Clean 15 kg 10 Bar Facing Burpee Over Bar 12 cal Row 10 Bar Facing Burpee Over Bar 12 Hang Clean 15 kg 10 Bar Facing Burpee Over Bar 12 Hang Snatch 15 kg Bodyweight (Test 5) For Time (Time Cap 10 min ) 18 Air Squat 9 Shuttle Run, 8+8 m 18 Box Step Over 12 Leg Raise 9 Shuttle Run, 8+8 m 12 Leg Raise 18 Box Step Over 9 Shuttle Run, 8+8 m 18 Air Squat Power (Test 6) For Time (Time Cap 5 min) 10 cal AirBike 12 Medball Deadlift 13 kg 8 Medball Squat 13 kg 4 Medball Ground to Overhead
For Time: 3 varv 30/24 cal Row 15 Burpee Over Row 5 Slamball Over Shoulder 40/30 kg 3 varv 30/24 cal Bike 10 Shuttle Run 6+6 m 5 Slamball Over Shoulder 40/30 kg