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4 min to build a 2 RM Jerk ____________________ Rest till 05:00 *Split or Power
then: AMRAP 6 9 Scaled: Leg Raises Rx: Toes to Bar + Scaled: 1 Wall Walk Rx: 6 Handstand Push-Ups + 3 Clean & Jerk ____________________ *Power or Squat Cleans Scaled 40/30kg Rx 50/40kg
00:00-00:15- Warm Up 00:15-00:27- Test 2 - Strength- "Hercules" (12mins) 6:00 To Find: 1RM Snatch 6:00 To Find: 1RM Jerk (From the Rack) 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 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 Box Jump Overs @ 30/24" Strict Handstand Push Ups Pistols (8/8 - 6/6 - 4/4) 00:55-01:05-Recovery & Preparation 01:05-01:17-Test 4-Mixed Modal- "Tarzan" (12mins) 4 Rounds for time: 1 Legless Rope Climb 2 Rope Climbs 15ft 8 Bar Facing Burpees 6 Cleans @ 100/70kg (anyhow) 8 Bar Facing Burpees 01:17-01:25- Recovery & Preparation 01:25-01:30-Test 5 - Power- "Ralph" (2mins) 200/180m Row 9 x 10m Shuttle Run
TEST 2 For time 40 double DB DL 20 DB facing burpees 20 double DB hang Clean & Jerks 10 DB facing burpees - Rest 2:00 - Test 3 6:00 for a heavy complex of 1 Squat Clean + 2 front rack reverse lunges + 1 Squat Clean Score Test 2: Time (mm:ss) Score Test 3: weight Complex must be finished before time cap Weights for Test 2: Seniors & Masters 30 - 44: 22.5/15kg Masters 45+: 15/10kg
This event is performed as a weight ladder. Every 40 seconds, the athlete must successfully complete the prescribed lift at the current weight. At the end of each 40-second interval, the athlete is given 10 seconds to advance to the next barbell in the ladder. Failure to complete the lift within the 40-second window results in elimination, and the athlete’s score will be the last successfully completed weight. Divisions & Movements Ages 12–13 Clean & Jerk Ladder Ages 14–15 / 16–17 Complex Ladder • 1 Clean • 1 Hang Clean • 1 Jerk All movements must be completed unbroken and meet standard judging requirements Weight ranges by category can be found on the Standards page.
5 Rounds for time: 6 Clean and Jerk (30kg) 7 Hanging knee raises 30 Single Unders Time Cap : 12:00
5 Rounds for time: 6 Clean and Jerk (42.5 kg) 7 Toes to Bar 25 Double Unders Time Cap : 12:00
EVENT 2 In 5 mins find RM clean and jerk EQUIPMENT: - barbell - safety clips - weightlifting plates FLOW: On 3, 2, 1 go we pick up the previously loaded bar from the ground to perform a Clean leading into the Jerk. Multiple tryouts are allowed until the 5 min mark is still running. If the lift started 5 sec before the end of the 5 min mark, if the lift was successful it will be counted. If the lift started 4 sec before the end of the 5 min mark, the lift will be invalid. Your score is your heaviest successful lift done in the 5 min mark of the workout. STANDARDS: The Athlete will move the bar from the ground to the shoulder in one smooth motion. Power variations are allowed. Hang clean is not allowed. The barbell must pass through the front-rack position before going overhead. Snatching is not permitted. The Athlete will then take the bar from the shoulder to overhead. You do NOT need to reach full extension of the hips and legs in the receiving position of the clean before beginning the overhead lift. Strict press, push press, push jerk, split jerk are permitted. The rep will be completed when the Athlete stands up to full extension with the barbell fully locked out overhead directly over the middle of the athlete's body, with the arms, hips, and knees extended, and the feet in line under the body. If the feet remain wider than shoulders or not in line with the body (eg. one foot in step forward position) and the bar is dropped, the lift will be invalid. The loaded bar MUST have safety clips on before the lift otherwise the lift will be invalid. THE ATHLETE MUST LOAD AND UNLOAD THE BAR BY HIM/HERSELF! If otherwise, the lift will be invalid. VIDEO SUBMISSION STANDARDS ● State your name, your division, and optional your training box ● Film the bar and plates so the weight can be seen clearly. ● Videos must be uncut and unedited to accurately display the performance. ● Your judge (optional) and a clock or timer must be visible throughout the event. ● Shoot the video so all exercises can be seen clearly meeting the movement standards. ● Videos shot with a fisheye lens or similar lens may be rejected. ● Do NOT use a countdown timer.
Arena: Swimming Pool 2 Workout zones run simultaneously Athletes A & B (Zone 1) - Athlete A starts in the water, Athlete B is standing on the mat Athletes C & D (Zone 2) start standing next to the Ski Zone 1 - Swim & Dumbbells - YGIG Format - 10 Rounds For Time Each round to be performed by one athlete 50 m Swim (25 m out + 25 m back) 15 Single Arm Dumbbell Deadlifts 12 Single Arm Dumbbell Hang Cleans 9 Single Arm Dumbbell Shoulder-to-Overhead While Athlete A works, Athlete B rests Changeover - as soon as Athlete A completes the 50m swim, Athlete B must enter the water and waits for Athlete A to complete the dumbbell work. Athlete A cannot move the dumbbell unless Athlete B is in the water Athlete B can start their swim once Athlete A’s dumbbell is on the mat Zone 2 - C2 Ski and D-Ball - 3 Rounds for Time – Split as needed, 1 works, 1 rests 3 Rounds for time 1000m Ski (distance may be split between athletes as desired) 20 D-Ball Cleans (Split) Everyday Variation : 1 x Dumbbell 15kg / 10kg 2 x D-balls 30kg / 20kg Rules: Athletes swimming will be provided with a swimming cap, which needs to be worn Total swimming distance 500m (10 x 50m) Each athlete in Zone 1 is to complete 5 rounds each Zones operate at the same time. Teams may not rotate athletes between zones. All assigned work must be completed before the team can finish Any pair The Ski Erg will start from 0 for each round - athletes to reset The D-ball cleans are not synchro but split 1 athlete must always be resting whilst the other works Dumbbell movements to be on the same arm in one round No dropping of dumbbells People in the pool to wear swim caps provided Time Cap: 20mins Score: There are 2 scores Time of completion Zone 1 Time of completion Zone 2 If time cap is reached, score is total reps/meters completed at 20:00 Movement Standards: Dumbbell Deadlifts - The dumbbell must start on the ground. Athletes must lift the dumbbell, reaching full extension at the top (hips and knees locked out. Dumbbell Hang Cleans - Athletes must deadlift the dumbbell to the hang position before beginning the first rep and clean the dumbbell to the shoulders in one motion. Dumbbell Shoulder to Overhead - Athlete starts standing upright with one dumbbell held at the shoulders. Athletes move the dumbbell from the shoulders to an overhead locked-out position. Any style is permitted - Strict press / Push press / Push jerk / Split jerk. The rep is completed once the Dumbbell are fully locked out overhead, elbows, hips & knees fully extended. D-Ball Clean to Shoulder - The D-Ball starts on the ground and needs to be lifted to one shoulder - hips, knees and the non-working arm should be extended at the top (full extension), with the latter at or above shoulder height for the rep to be completed, before dropping the D-Ball. Skierg - Damper setting can be on whatever setting athletes wish. Each 1000m starts at 0. Swim - any kind of swimming technique, no diving, to touch both sides of pool after each 25m
Arena: Swimming Pool 2 Workout zones run simultaneously Athletes A & B (Zone 1) - Athlete A starts in the water, Athlete B is standing on the mat Athletes C & D (Zone 2) start standing next to the Ski Zone 1 - Swim & Dumbbells - YGIG Format - 10 Rounds For Time Each round to be performed by one athlete 50 m Swim (25 m out + 25 m back) 15 Single Arm Dumbbell Deadlifts 12 Single Arm Dumbbell Hang Cleans 9 Single Arm Dumbbell Shoulder-to-Overhead While Athlete A works, Athlete B rests Changeover - as soon as Athlete A completes the 50m swim, Athlete B must enter the water and waits for Athlete A to complete the dumbbell work. Athlete A cannot move the dumbbell unless Athlete B is in the water Athlete B can start their swim once Athlete A’s dumbbell is on the mat Zone 2 - C2 Ski and D-Ball - 3 Rounds for Time – Split as needed, 1 works, 1 rests 3 Rounds for time 1000m Ski (distance may be split between athletes as desired) 20 D-Ball Cleans (Split) Intermediate Variation : 1 x Dumbbell 22.5kg / 15kg 2 x D-balls 40kg / 30kg Rules: Athletes swimming will be provided with a swimming cap, which needs to be worn Total swimming distance 500m (10 x 50m) Each athlete in Zone 1 is to complete 5 rounds each Zones operate at the same time. Teams may not rotate athletes between zones. All assigned work must be completed before the team can finish Any pair The Ski Erg will start from 0 for each round - athletes to reset The D-ball cleans are not synchro but split 1 athlete must always be resting whilst the other works Dumbbell movements to be on the same arm in one round No dropping of dumbbells People in the pool to wear swim caps provided Time Cap: 20mins Score: There are 2 scores Time of completion Zone 1 Time of completion Zone 2 If time cap is reached, score is total reps/meters completed at 20:00 Movement Standards: Dumbbell Deadlifts - The dumbbell must start on the ground. Athletes must lift the dumbbell, reaching full extension at the top (hips and knees locked out. Dumbbell Hang Cleans - Athletes must deadlift the dumbbell to the hang position before beginning the first rep and clean the dumbbell to the shoulders in one motion. Dumbbell Shoulder to Overhead - Athlete starts standing upright with one dumbbell held at the shoulders. Athletes move the dumbbell from the shoulders to an overhead locked-out position. Any style is permitted - Strict press / Push press / Push jerk / Split jerk. The rep is completed once the Dumbbell are fully locked out overhead, elbows, hips & knees fully extended. D-Ball Clean to Shoulder - The D-Ball starts on the ground and needs to be lifted to one shoulder - hips, knees and the non-working arm should be extended at the top (full extension), with the latter at or above shoulder height for the rep to be completed, before dropping the D-Ball. Skierg - Damper setting can be on whatever setting athletes wish. Each 1000m starts at 0. Swim - any kind of swimming technique, no diving, to touch both sides of pool after each 25m
Arena: Swimming Pool 2 Workout zones run simultaneously Athletes A & B (Zone 1) - Athlete A starts in the water, Athlete B is standing on the mat Athletes C & D (Zone 2) start standing next to the Ski Zone 1 - Swim & Dumbbells - YGIG Format - 10 Rounds For Time Each round to be performed by one athlete 50 m Swim (25 m out + 25 m back) 15 Dual Dumbbell Deadlifts 12 Dual Dumbbell Hang Cleans 9 Dual Dumbbell Shoulder-to-Overhead While Athlete A works, Athlete B rests Changeover - as soon as Athlete A completes the 50m swim, Athlete B must enter the water and waits for Athlete A to complete the dumbbell work. Athlete A cannot move the dumbbells unless Athlete B is in the water Athlete B can start their swim once Athlete A’s dumbbells are on the mat Zone 2 - C2 Ski and D-Ball - 3 Rounds for Time – Split as needed, 1 works, 1 rests 3 Rounds for time 1000m Ski (distance may be split between athletes as desired) 20 D-Ball Cleans (Split) Elite Variation : 2 x Dumbbell 22.5kg / 15kg 2 x D-balls 70kg / 40kg Rules: Athletes swimming will be provided with a swimming cap, which needs to be worn Total swimming distance 500m (10 x 50m) Each athlete in Zone 1 is to complete 5 rounds each Zones operate at the same time. Teams may not rotate athletes between zones. All assigned work must be completed before the team can finish Any pair The Ski Erg will start from 0 for each round - athletes to reset The D-ball cleans are not synchro but split 1 athlete must always be resting whilst the other works No dropping of dumbbells People in the pool to wear swim caps provided Time Cap: 20mins Score: There are 2 scores Time of completion Zone 1 Time of completion Zone 2 If time cap is reached, score is total reps/meters completed at 20:00 Movement Standards: Dumbbell Deadlifts - The dumbbells must start on the ground. Athletes must lift the dumbbells, reaching full extension at the top (hips and knees locked out. Dumbbell Hang Cleans - Athletes must deadlift the dumbbells to the hang position before beginning the first rep and clean the dumbbells to the shoulders in one motion. Dumbbell Shoulder to Overhead - Athlete starts standing upright with both dumbbells held at the shoulders. Athletes move the dumbbells from the shoulders to an overhead locked-out position. Any style is permitted - Strict press / Push press / Push jerk / Split jerk. The rep is completed once the dumbbells are fully locked out overhead, elbows, hips & knees fully extended. D-Ball Clean to Shoulder - The D-Ball starts on the ground and needs to be lifted to one shoulder - hips, knees and the non-working arm should be extended at the top (full extension), with the latter at or above shoulder height for the rep to be completed, before dropping the D-Ball. Skierg - Damper setting can be on whatever setting athletes wish. Each 1000m starts at 0. Swim - any kind of swimming technique, no diving, to touch both sides of pool after each 25m
Arena: Beach Arena All 4 Athletes start in the holding area (start / finish / swap zone) in their designated lane (athletes entering the water have to be wearing a life vest) On GO - the team is to complete 4 rounds of the below: 2 athletes go out on their SUP, paddle to and round a buoy and back. 1 athlete runs with their dumbbell and performs; 10 Alternating Single Arm Devil’s Press 20 Dual Dumbbell Bench Press 10 Alternating Single Arm Dumbbell Hang to Overhead (Snatch or Clean & Jerk - can change between this movements any time) The dumbbell work can be shared between the 2 athletes on the sand, but the non working one has to wait in the holding area. Once the SUP and Dumbbell stations are complete, all 4 athletes run back to holding area with the dumbbells and the SUP and repeat the above 3 more times (total of 4 rounds) Athletes can swap any time Once all 4 rounds are completed and all 4 athletes are back in the holding area, the team must complete 50 synchro water down ups and move the marker forward every 10 down ups. Everyday Variation : 2 x 10kg Dumbbells (male - bench press) 2 x 5kg Dumbbells (female - bench press) 1 x 15kg Dumbbells (male - devil’s press, hang to over head) 1 x 10 kg Dumbbells (female - devil’s press, hang to over head) Rules: All 4 Athletes start in the holding area in their designated lane Athletes using the SUP have to be wearing a life vest Athletes cannot move to the water down ups until all 4 rounds of the SUP and dumbbells are complete and all 4 athletes are in the holding area. Any pair of athletes Time Cap: 15 minutes Score: Time of completion - if time capped - number of reps Movement Standards: SUP: Both athletes must be touching the board at all times. Devil’s Press: Athletes must begin each rep with the dumbbell on the floor. Athletes must complete a burpee with their chest and thighs touching the ground. The dumbbell must be lifted from the floor to an overhead locked-out position. A snatch or clean & jerk are permitted. The rep is complete when the athlete is standing fully extended with the dumbbell/s overhead, arms locked out, hips and knees extended, and feet under the body. Dropping the dumbbell from above waist height will result in a no rep. Bench Press: Athletes lie on their back on the bench. Head, shoulders, and glutes must remain in contact with the bench throughout the lift with both feet touching the floor. Athletes lower the Dumbbell/s clearly touching the chest (below the collarbone) and press upward until full extension is achieved. DB Hang to Over Head - this can be either a Hang Clean & Jerk or a Hang Snatch - and athletes can change movement any time as long as they extend at the top. Hang Clean & Jerk - Athletes must deadlift the dumbbell to the hang position before beginning the first rep. Athletes must clean the dumbbell to the shoulder in one motion and then jerk (push press or jerk allowed) to full lockout overhead. The rep is complete when the athletes has the dumbbell overhead with arms locked out, hips and knees extended. Athletes must alternate arms every rep. Hang Snatch - Athletes must deadlift the dumbbell to the hang position before beginning the first rep. The dumbbell must move directly from floor to overhead without stopping at the shoulder. At the top of the movement, the athlete must reach full extension. No part of the non working hand or arm may touch the legs at any phase of this dumbbell snatch movement. Athletes must alternate arms every rep. Water Down Ups - need to be on the water’s edge. Athletes must have their chest and thighs touching the sand / water. Once the team have reached a synchro position on the floor (with chest and thighs touching the floor). All four athletes have to stand up to finish the rep.
A standard straight Olympic bar is to be used The bar can be taken from the pins in a squat rack (there is no necessity to “clean” the bar up to the chest) The bar must move from the “rack position” to the arms fully locked out above the athlete’s head The athlete may use leg drive “push press” the weight up A strict press, push press or push jerk IS allowed A Split jerk, i.e. one foot forward and the other back to create a wide base IS NOT allowed Weight jumps to be in increments of 2.5kg Weightlifting belts, wrist wraps and elbow sleeves are allowed to be worn
Gwen: 15-12-9 unbroken Clean & Jerk 12 min Time Cap Score: Weight A+B (*letzte Runde darf 1x Gewicht gescaled werden)
Part A: 0:00 - 4:00 Find 1RM Clean&Jerk Part B: 4:00 - 10:00 AMRAP 6min: 8 Shoulder to overhead 42.5/30kg 8 Front squat 42.5/30kg 8 Lateral burpees over bar Score A: Load in kilograms Score B: Number of reps in 6 minutes period
WOD: All Categories RX/Inter: Cap Time 13min: 3 Rounds for Time: 30/24 Cal Row 20 Box Jumps Over step Down 10 2Dumbells Hang Squat Clean & Jerk Box: Male: 60cm/Female: 50cm Dumbbells: Male: 22.5kgs Female: 15kgs
WOD: All Categories Scaled: Cap Time 13min: 3 Rounds for Time: 24/21 Cal Row 15 Goblet Dumbbell Box Step up 9 2Dumbells Hang Squat Clean & Jerk Box: Male: 60cm/Female: 50cm Dumbbells: Male: 15kgs Female: 10kgs
WOD: Category: Inter Masters Female: Cap Time 13min: 3 Rounds for Time: 21 Cal Row 15 Box Jumps Over Step down 9 2Dumbells Hang Squat Clean & Jerk Box: 50cm Dumbbells: Female: 12.5kgs
RX Part A: For Time Cap 6 min 200 Double Unders (alternate on 50 reps) 60 Toes to Bar (alternate on 15 reps) Part B: For max weight in 15 min 1 Squat Clean + 1 Hang Squat Clean + 2 Jerk (score is the heaviest weights combined from each athlete) Rest between Part 1 and 2 if you finish within the Time Cap! Scaled Part A: For Time Cap 6 min 200 Single Unders (alternate on 50 reps) 60 Toes to Bar at 50% (alternate on 15 reps) Part B: For max weight in 15 min 1 Squat Clean + 1 Hang Squat Clean + 2 Jerk (score is the heaviest weights combined from each athlete)
3 Rounds of: 2x4m Obstacle HSW 12/10/8 Clean&Jerk (60kg/45kg) Masters 35+: 60kg/35kg Masters 45+: 50kg/35kg Masters 55+: 40kg
4 Rounds of: 4x4m Obstacle HSW 8 syncro Clean&Jerk (60kg/35kg)
For Time: 40 Calories C2 Ski 20 Clean & Jerks @ 70kg 100 Heavy Double unders 10 Squat cleans @ 100kg Time Cap: 8 min
For Time: 40 Calories C2 Ski 20 Clean & Jerks @ 65kg 60 Heavy Double unders 10 Squat cleans @ 90kg Time Cap: 8 min
For Time: 40 Calories C2 Ski 20 Clean & Jerks @ 60kg 60 Heavy Double unders 10 Squat cleans @ 80kg Time Cap: 8 min
For Time: 40 Calories C2 Ski 20 Clean & Jerks @ 50kg 100 Heavy Single unders 10 Squat cleans @ 70kg Time Cap: 8 min
For Time: 30 Calories C2 Ski 20 Clean & Jerks @ 50kg 100 Heavy Double unders 10 Squat cleans @ 70kg Time Cap: 8 min
For Time: 30 Calories C2 Ski 20 Clean & Jerks @ 45kg 60 Heavy Double unders 10 Squat cleans @ 60kg Time Cap: 8 min
For Time: 30 Calories C2 Ski 20 Clean & Jerks @ 40kg 60 Heavy Double unders 10 Squat cleans @ 55kg Time Cap: 8 min