2019 Workouts

RX Individual & Masters Individual Event Workouts

Programmed by The NCR Program

Workout #1

For time (10 Minute Cap)

30 Thrusters (65/95) (55/75)

30 Pull Ups/Jumping Pull Ups

20 Thrusters (85/115) (65/95)

20 Chest to Bar Pull Ups/Pull Ups

10 Thrusters (95/135) (85/115)

10 Bar Muscle Ups/Chest to Bar Pull Ups

*movements and weights in red are masters 45+ standards
Masters 35 – 44 will perform the RX weights.

 

Notes

The workout begins with the bar on the ground and the athlete standing tall. After the call of “3,2,1..GO”, the athlete will pick up the bar and begin the Thrusters. A squat clean or a power clean is permitted to get the bar up. Once they are finished their thrusters, they will move on to the pull up bar to perform the pulling movement.

The athletes score will be their time OR the number of reps they complete within the time cap. The tiebreak will be the time after they complete each of the two couplets (30/30, 20/20).

Movement Standards

Thruster:

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. 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. If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition. The rep is credited when the barbell is locked out overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete’s body.

Chest to Bar Pull Up:

This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. Overhand, underhand or mixed grip are all permitted. The rep is credited when the chest clearly comes into contact with the bar below the collarbone. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

Pull Up:

This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. Overhand, underhand or mixed grip are all permitted. The rep is credited when the chin clearly gets over the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

Bar Muscle Up:

The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip. The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

Jumping Pull Up:

For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete’s head when the athlete is standing tall. At the bottom, the arms must be fully extended. Overhand, underhand and mixed grips are all permitted. The rep is credited when the chin breaks the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection

Equipment

  • Barbell with appropriate weight
  • Pull Up Bar

Video Submission Standards

All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, clearly show the weights on the barbell and any extra weight.For masters athletes, be sure to measure the height of the jumping pull up. Your judge and a clock or timer with the running workout time should be clearly visible throughout the entire workout. Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

 

Workout #2

7 Minute AMRAP

3-3-6-6-9-9-12-12-15-15…..

Deadlift (155/225) (145/205)

Handstand Push Ups/Hand Release Push Up

*movements and weights in red are masters 45+.
  Masters 35 – 44 will perform the RX weights.

 

 

Notes

The workout begins with the bar on the ground and the athlete standing tall. After the call of “3,2,1..GO”, the athlete will pick up the bar and begin the Deadlifts. Once they are finished their deadlifts, they will move on to the wall OR floor to perform the Handstand Push Ups or Hand Release Push Ups. They will follow the rep scheme and add 3 reps to each set for each movement.

The athletes score will be the number of reps they complete in 7 minute time cap. The tiebreak for this workout will be the time after each set is completed. Example, the time after 3-3, the time after 6-6 etc. 

Movement Standards

Deadlift :

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. No bouncing.

HSPU:

Athletes will be responsible for creating a 3ft long and 2ft deep box for their hands. The palms must stay inside the box. Every repetition of the handstand push-up begins and ends at the top of a handstand, with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms, and the athletes palms inside the marked off area. The athlete’s heels must start the rep above the pre-marked target line. At the bottom, the athlete’s head makes contact with the ground. If the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates. The feet do not need to remain in contact with the wall for the entire movement but must touch above the line at the beginning and end of each rep. Kipping is allowed.

Hand Release Push Up:

A straight body position must be maintained throughout the push-up. No snaking, sagging or pushing up from the knees is allowed. The elbows must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple line or above) must touch the floor, and the hands must be lifted completely off the ground.

Equipment

  • Barbell with appropriate weight
  • Marked off section on the floor for handstand push ups

Video Submission Standards

All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, clearly show the weights on the barbell and any extra weight. Athletes must also show they’re handstand push up box with measuring tape. Your judge and a clock or timer with the running workout time should be clearly visible throughout the entire workout. Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

Workout #3

15 Minute AMRAP

15 Burpee Facing Rower

50 Double Unders/50 Single Unders

25 Cal Row

50 Double Unders/50 Single Unders

35 Wall Balls (14/20)

50 Double Unders/50 Single Unders

*movements and weights in red are masters 45+.
Masters 35 – 44 will perform the RX weights.

 

Notes

The workout begins with the athlete standing tall. After the call of “3,2,1..GO”, the athlete will perform a burpee over the rower. Once they are finished their burpees, they will move on to the double unders or single unders. Once they are finished the skipping, they will move on to the Cal Row. Once they are finished the cal row, they will move on to the double unders or single unders. Once they are finished the skipping, they will move on to the Wall Balls. Once they are finished the wall balls, they will move on to the double unders or single unders.They will follow the rep scheme, trying to accumulate as many reps as possible in 15 minutes.

The tiebreak for this workout will be the time after each full round is completed.

Movement Standards

Double Under:

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Single Under:

For Masters 45+, this is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Burpee Over Rower:

The burpee must be performed perpendicular to and facing the rower. The athlete jumps or steps back to lie on the ground. The athlete’s head must be behind the rower. The chest and thighs must touch the ground at the bottom. From this position, the athlete can step or jump to their feet. The athlete must jump over the barbell using a two-foot takeoff. Single-legged jumping or stepping over is not permitted. The athlete does not need to land with both feet at the same time. The rep is credited when both feet have touched the ground on the opposite side of the rower. Before starting the next rep, the athlete must be perpendicular to and facing the rower.

Cal Row:

The monitor on the rower must be set to zero at the beginning of each row. The athlete may have assistance resetting the monitor. The athlete must stay seated on the rower until the monitor reads 25 calories.

Wall Ball:

In the wall-ball shot, 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 rep is credited when the center 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 is a “no rep.” 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.

Equipment

  • Wall Ball (14/20)
  • 9ft/10ft Wall Ball Target
  • Concept 2 Rower
  • Skipping Rope

Video Submission Standards

All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, clearly show the weights on the wall ball and the height of the target extra. Your judge and a clock or timer with the running workout time should be clearly visible throughout the entire workout. Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

Workout #4

Every 3 Minutes, on the 3 minute mark:

12 Clean and Jerks (95/135) (85/115)

10 Clean and Jerks (125/185) (115/165)

8 Clean and Jerks (155/225) (145/205)

6 Clean and Jerks (170/255) (155/225)

4 Clean and Jerks (180/275) (165/245)

AMRAP (195/305) (180/275) 

*Weights in red are prescribed for masters 45+
Masters 35 – 44 will perform the RX weights.

 

Notes

The workout begins with the bar on the ground and the athlete standing tall. After the call of “3,2,1..GO”, the athlete will have 3 minutes to perform 12 Clean and Jerks at their specific weight. Once they are finished, athletes will rest until the next 3 Minute Mark. Athletes will carry on this pattern for the workout until they reach the AMRAP. For the AMRAP, athletes will have 3 minutes to accumulate as many reps as possible of their specific weight. The workout will end once athletes can not complete the assigned amount of reps in the given 3 minute window OR they reach the AMRAP and the clock reaches the 18 Minute Mark. The athletes score will be the total number of reps accumulated.

There is no tiebreak for this workout.

Movement Standards

Clean and Jerk:

The clean and jerk is a ground-to overhead any way. A muscle clean, power clean, squat clean or split clean may be used to get the bar to the shoulders, and a shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. The barbell begins on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body

Equipment

  • Barbell
  • Appropriate weights

Video Submission Standards

All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, clearly show the weights on the barbell and any extra weight. Your judge and a clock or timer with the running workout time should be clearly visible throughout the entire workout. Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

 

***Please review all movement standards, workout descriptions & video submission standards carefully before attempting the workouts.  Good luck & have fun!

 

Thanks to the team at The NCR Program for our 2019 UG Games RX & Masters Individual Online Qualifier Programming. Visit the link above to check out The NCR Program.

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2018 Workouts

RX Individual & Masters Individual Event Workouts

 

WOD 1

Bike 5000m (male) 4000m (female)
Swim 300m
Run 3km

*the bike will be done on Concept 2 Bike ergs!

WOD 2

6 min AMRAP followed by a 1 RM Snatch with the remaining time on a 10 min running clock.

6 min AMRAP of ;
5 HSPU
7 Power Snatch 155/105 RX | 135/85 Masters
9 T2B

Followed by ;

1 RM Snatch with the remaining time on the clock

WOD 3

FOR TIME :
10 Hang Kettlebell Squat Cleans
30 foot KB Overhead walk lunge (right arm) 24/16 kg RX/Master
21 Chest to bar (RX) Pullups (Masters)
30 foot KB Overhead walk lunge (Left arm) 24/16 kg
10 Hang KB Squat Cleans
30 ft KB Overhead walk lunge (R arm) 24/16 kg
15 Chest to bar (RX) Pullups (Masters)
30 ft KB Overhead walk lunge (L Arm) 24/16 kg
10 Hang KB Squat Cleans
30 ft KB Overhead walk lunge (R arm) 24/16 kg
9 Chest to bar (RX) Pullups (Masters)
10 m walk lunge with KB (L arm) (back to start/finish line)

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Team Workouts 2018

WOD 1
Swim Triplet 3 RFT
12 min time cap

Teams will perform 30 burpee box jumps.
Co-ed pairs will jump in sync on opposite boxes and high five at the top for each rep.

Alternate co-ed pairs each rep.

50 foot handstand walk in pairs (RX) or partner wheelbarrow (SP/Masters/Amateur)

Team 50 m swim

Note: RX athletes can alternate athletes to complete the 50 foot handstand walk.
A2 will take over when A1 brings feet to the ground. When the first pair complete the 50 feet, the second pair starts. Then they all swim together as a team.

WOD 2
12min AMRAP

Working in sync with co-ed pair, complete as many reps as possible in 12 minutes of;

Pair 1 completes 3 Thrusters and 3 Pull Ups
After completion, they tag the next pair
Pair 2 completes 3 Thrusters and 3 PU’s
Pair 1 completes 6 thrusters and 6 PU’s
Pair 2 completes 6 thrusters and 6 PU’s

Continue to escalate reps by 3’s, E.g, 3-6-9-12-15-18

** weights for the Thrusters 115/85 (RX/SP/Masters) 95/65 Amateur
** type of pull up C2B (RX) PU’s (SP/Masters/Amateur) – Amateur must attempt a pull up, but if unable to do a pull up a sub of 2 to 1 burpees can be performed.

WOD 3
Big Stones

Working in same sex pairs
5:00 AMRAP

4 Strongman Sandbags over wall
Gladiator Sled Push
1 Rope Climb each

2:00 transition between men and women to reset the weights.

A1 pushes the sled down while A2 climbs the rope, then alternate on way back, both athletes must be back at the wall together before starting the next round.

**Weights for the sandbags 150/100 RX/SP/Masters 100/65 Amateurs

Note: Teams must move their own weights in transition.

WOD 4
A 2 part WOD

Part 1
6:00min AMRAP
Work in co-ed pairs to complete;
Athletes will alternate, when athlete 1 finishes the sprint, athlete 2 starts the front squats

7 DB Front Squats 50/35 RX/SP/Masters 35/20 Amateurs
Shuttle Sprint 200 feet (50 down and back x 2)
There is no transition between pairs.
As soon as the 6:00 is up, the second pair can start their rounds.

Part 2
Team total calories concept bike for the entire workout.

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RX Individual & Masters Individual
Online Qualifier Workouts (June 7th-11th)

Qualifying workouts standards for video are as follows;

All videos have the athlete declare their name, division, The workout number they are attempting, you must show the weights being used clearly, or the display of the rower. The athlete must remain in the shot at all times along with the timer. The judging system will match that of the open, however UG Series will judge accordingly, due to the fact that official judges aren’t being used at the time of videotaping, they will be scrutinised at the time of viewing. UG series will have their two head judges go through videos with an agreed upon decision.

Scoring will work as such;

1st place 1 point

2nd place 2 points

3rd place 3 points…. and so on.

The leader will have the lowest amount of points.

PLEASE MAKE SURE YOU READ ALL THE MOVEMENT STANDARDS PRIOR TO THE WORKOUT.  FOR MASTERS ATHLETES PLEASE MAKE SURE YOU READ THE WORKOUTS FOR ANY SUBSTITUTIONS.  IF YOU HAVE ANY QUESTIONS PLEASE ASK BEFORE YOU DO THE WORKOUT.

Online Qualifier WOD 1

For Time (20 min cap)
100 DU
20 Double KB Thursters (24/16kg)
75 DU
18 Double KB Thrusters (24/16kg)
50 DU
16 Double KB Thrusters (24/16kg)
50 DU
14 Double KB Thrusters (24/16kg)
75 DU
12 Double KB Thrusters (24/16kg)
100 DU
10 Double KB Thrusters (24/16kg)

* The rope for your DU’s must start on the ground.
** You may squat clean your 1st rep.

Online Qualifier WOD 2 & 3

WOD 2 & 3 are broken up into two scores but with a continuously running clock set for:
7:00 cap RX  | 10:00 cap Masters

Each athlete will complete the following 5 rounds of movements as fast as possible. Your first score is your time to complete this workout. With the remaining time on the clock, athletes will find their 1 rep max clean and jerk for a second score.

WOD 2

5 Ring MU’s
3 DL (deadlifts) @ 185/125 RX  | 155/105 Masters
3 HPC (hand power clean)
3 SH 2 OH (shoulder to overhead)
4 Ring MU’s
3 DL @ 185/125 RX  | 155/105 Masters
3 HPC
3 SH 2 OH
3 Ring MU’s
3 DL @ 185/125 RX | 155/105 Masters
3 HPC
3 SH 2 OH
2 Ring MU’s
3 DL @ 185/125 RX | 155/105 Masters
3 HPC
3 SH 2 OH
1 Ring MU
3 DL @ 185/125 RX  | 155/105 Masters
3 HPC
3 SH 2 OH

 

WOD 3

With remaining time, find your 1 RM clean and jerk

**Only 1 bar for both workouts.  You can not have a second bar loaded for the 1RM.
**You must change the weights yourself.  No assistance from anyone else.

Online Qualifier WOD 4

7:00 EMOM
At the top of every minute, each athlete must perform the designated number of handstand pushups before doing the burpee box jump overs.

5 HSPU (RX) 3 HSPU (Masters)
Box facing burped box jump overs with remaining time 24”/20” box height.

Score is total reps of handstand pushups + the total reps of burpee box jump overs.
Athletes cannot do the burpees unless the handstand reps are completed.
If the minute expires and your handstand reps are not completed, the athlete must start over for the next minute.

** HSPU Standards:
The movement begins at the top of a handstand with the arms fully locked out, only the heels on the wall, and the hands placed within the clearly marked area. The marked area will be 36″ wide by 24″ deep, and the palm of the hand must remain completely within the area (fingers may extend out of the box). 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 only on the wall and within the width of the marked area. Kipping is allowed.
Please note that except for the bottom of the kip position bum may not make contact with the wall.

** Burpee Box Jump Overs – Athlete mustface the box, jump with a two foot take off and both feet must touch the top of the box!

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PAST WORKOUTS

2017 Workouts

RX Individual & Masters Individual Event Workouts

Scoring will work as such;

1st place 1 point
2nd place 2 points
3rd place 3 points
and so on….

The leader will have the lowest amount of points.

WOD #1: Surprise

**Details will be given to you at 2pm on Friday, July 7th!**

 

WOD #2

20 burpee box jump overs
30 OH squats @ 95/65(RX) 75/55(Masters)
40 chest to bar pullups (RX) Pull ups (Masters)
50 power snatch @ 95/65 (RX) 75/55 (Masters)

Burpee box jump overs

Athlete must have both feet on the box at the same time, sideways, or forward facing are acceptable. Full extension is not necessary. Chest, thighs and belly must all be on the ground at the same time for the burpee.

Overhead Squats

The movement begins with the arms fully extended with weight above head, at the bottom of the squat your hip crease must be below the knee. Grip and stance may be chosen by the athlete.

Chest to bar pull-ups

Hanging from the bar, athletes arms are fully extended, and feet are off the ground. The athlete must make visible contact with the bar, below the collarbone. Any grip and style are allowed.

Pull-ups

Hanging from the bar athletes arms are fully extended, and feet are off the ground. The athlete must make it visible that their chin has gone above the bar . Any grip and style are allowed.

Power Snatch

A power or squat snatch are allowed, judges must see a full hip extension and knees/elbow/arms fully extended.
Bar must touch the ground on each rep.

WOD #3 – Swim WOD

3 RFT:

50 m swim out to barge and back (25m out/25m back)
3 burpee bar muscle ups

Swim

Any style / stroke is allowed.

Burpee Bar Muscle Up

Chest, thighs and belly must all be on the ground at the burpee start position, jumping onto the bar, muscle up movement finishes when the arm are fully extended or locked out while on the bar. You must pass through the dip movement, and the athlete’s feet may not go above the bar in the attempt. Any grip and style are allowed and the lockout must occur before the athlete starts to “fall” backwards.

WOD 4 – (The divisions will be cut in half)

5 platforms increasing in weight for time.
Decreasing in reps each platform (2:00 time cap)

5-4-3-2-1 Thrusters at:

RX Individual weights

Men 185, 205, 225, 245, 255
Women 105,125, 135, 145, 155

Then max effort number of reps in 2:00 @ 185/105

Masters Individual weights

135, 155, 185, 205, 225
85, 95, 105, 115, 125

Then max effort number of reps in 2:00 @ 135/85

2 scores, time and reps

The Thruster

The athlete must squat to below parallel, knees, hips, and arms must be fully extended at the top. Bar must finish directly overhead and once you begin to press the bar, it must be one continuous movement (no stopping, no jerking).

 

Championship WOD 5 (the divisions will be split in half again)

50’ handstand walk
15 T2B
50’ Heavy Sandbag Belly Carry
15 T2B
50’ Gladiator Sled Push
15 T2B

Then repeat, moving all the equipment back to the start line.

Handstand Walk

The athlete starts fully behind the line, if the athlete’s feet touch the ground you must go back to the 10ft line that you passed last and start from that point.

Toes to Bar

Hanging from the bar, athletes arms are fully extended, feet are off the ground. Toes/feet must hit the bar simultaneously for the rep to count. The heels must go behind the vertical line of the pull up bar to start another rep. Feet must be between the hands

Sandbag Carry

Sandbag must be above the waist at all times.

Gladiator Sled Push

The sled must start completely behind the start line, and must finish completely over the finish line. You must stay in your lane, your entire body must cross the finish line.

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Team Workouts 2017

WOD 1 – Gym Class Shuttle Swim Race

Teams will work in co-ed pairs to complete the work.
Pairs will complete each platform and come back and tag pair 2 etc. until the swim, where the team swims together.

Amrap this pattern for 12:00 mins

For reps:

6 Pistol squats with lateral jump over bar (RX) Squat lateral jump (SP/AM/BE)
Run back to tag athlete 2 etc.
8 Axle bar Thrusters @ 95/65  (RX/SP) | 75/55 (AM/BE
Run back and tag athlete etc.
10 Burpee box jump overs **Beginners will only do Box Jumps, no burpee
Run back and tag athletes etc.
12 pullups (RX/SP) *Amateur must attempt a pull up, if unable 2 to 1 burpees. **Beginners can opt for 2 to 1 burpees.
Run back and tag athletes
Swim as a team out to barge and back

Pistols w/ lateral jump

The hip crease must go below parallel, if movement gets no repped the athlete must continue with same leg attempt was made, until a good rep is complete. Feet must leave the ground on the jump and land on the other side (one foot landing) at the same time.

Squat Lateral Jump

The hip crease must go below parallel. The athlete then jumps laterally jumping off two feet and landing on the other side on two feet

The Thruster

The athlete must squat to below parallel, knees, hips, and arms must be fully extended at the top. Bar must finish directly overhead and once you begin to press the bar, it must be one continuous movement (no stopping, no jerking).

Burpee Box Jump overs

Athlete must have both feet on the box at the same time, sideways, or forward facing are acceptable. Full extension is not necessary. Chest, thighs and belly must all be on the ground at the same time for the burpee.

Pull-ups

Hanging from the bar athletes arms are fully extended, and feet are off the ground. The athlete must make it visible that their chin has gone above the bar . Any grip and style are allowed.

The Swim

Atheltes can swim in any style.

 

WOD 2 – Squat Cleans/Lunge

On a 50’ track or lane.

10 Double KB squat cleans (co ed pairs in sync) @24/16 (RX/SP) | @16/12 (AM/BE)
Sprint down and back 50’ (next pair goes)
10’ walk lunge in front rack to next platform (all 4 athletes with one kb each in sync) @24/16 | @16/12
10 Double KB Squat cleans
Sprint down and back 50’
Repeat at the 30’, 20’ and 10’ until the end. You must sprint 50’ every time.
Lunge the entire 50’ back to start line.

KB Squat Clean

Both KB’s must be cleaned at the same time, and then athlete performs the squat. The hips crease must go below the the top of knee. The KB’s must stay in the clean position for the rep to count.

Walking Lunge

The athlete will walk towards designated line and with each set they must touch their knee on the ground. The hips and knees must be fully extended before the next step is allowed. This must be done in sync of left, right, left….etc.

 

WOD 3 – Pick your poison

Teams will decide who does each workout in pairs, same sex or coed.
Only 1 athlete works at a time.

5:00 amrap ( Team of 2 )

5 muscle ups (RX) / Chest to bar Pull ups(SP)/Pull ups (AM/BE) *Same rules for the pull ups as WOD1.
50 Du’s (RX & SP) / Single Rope Turns (AM/BE)

5:00 amrap ( Team of 2 )

10 Heavy Fatball over shoulder @ 150 (Men RX/SP ) / 80 (Women RX/SP & Men AM/BE) / 50 (Women AM/BE)
15 HSPU (RX) / Hand release pushups (SP/AM/BE)

2:00 amrap ( As a Team of 4 )

Burpee Blow Out
Team burpee log hops

Chest to bar pull-ups

Hanging from the bar, athletes arms are fully extended, and feet are off the ground. The athlete must make visible contact with the bar, below the collarbone. Any grip and style are allowed.

Bar Muscle Up

This muscle up movement finishes when the arm are fully extended or locked out while on the bar. You must pass through the dip movement, and the athlete’s feet may not go above the bar in the attempt. Any grip and style are allowed and the lockout must occur before the athlete starts to “fall” backwards.

Pull-ups

Hanging from the bar athletes arms are fully extended, and feet are off the ground. The athlete must make it visible that their chin has gone above the bar . Any grip and style are allowed.

Fat-ball Over Shoulder

Any grip is permitted, ball must go over the shoulder only after a full hip extension has been achieved. Get it over any way you can. The fatball MUST go over the shoulder, it CANNOT role off the arm

Handstand Push-ups

The start and finish position is at full extension, at the top of extension heels must be against the wall to count as a good rep. Feet cannot be spread wider than the two plates, arms and legs must be fully extended. Hips and butt must finish off the wall in full hip extension.

Hand Release Push Ups

This movement is a standard push-up, no worming it!. The body stays straight, the movement is in the elbows. The rep counts when the athlete lifts his or her hands clearly off the ground when their chest hits the ground.

Burpee

The athlete must be vertical and the arms are above their head and hand must make contact with each other, chest, thighs and belly must both be on the ground at the same time for rep to count.

Burpee Hops Over Log

Feet must leave the ground on the jump and land on the other side at the same time. Chest, thighs and belly must both be on the ground at the same time in order for the rep to count.

 

WOD 4 – Strongman Medley

Teams will work in same sex pairs.
There is a 2:00 transition for weight changeover between men and women pairs.
The airdyne will be a continuous 12:00 calorie amrap for the team.
5:00 amrap for each same sex pair.

Athlete 1: 1 Gladiator Sled Push 100 feet

Athlete 2: 1 Suitcase Carry Right 50 feet; 1 Suitcase Carry Left 50 feet

Switch with partner and repeat
The partners that are waiting will amrap for calories on the airdyne bike

Teams can continue to ride through the transition while the other 3 athletes change the weights over.

Gladiator Sled Push

The sled must start completely behind the start line, and must finish completely over the finish line. You must stay in your lane, Your entire body must cross the finish line

Suitcase Carry

The athlete must carry the weighted suitcase, on one side only for 50ft, then switch sides with partner. You must start behind the line and be completely over the finish line for rep to count. If the athlete drops the bar at any time during the 50’ trek, they start exactly where they dropped the bar.

Airdyne

Enjoy!

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RX Individual & Masters Individual Qualifier Workouts UG 2017

Qualifying workouts standards for video are as follows;

All videos have the athlete declare their name, division, The workout number they are attempting, you must show the weights being used clearly, or the display of the rower. The athlete must remain in the shot at all times along with the timer. The judging system will match that of the open, however UG Series will judge accordingly, due to the fact that official judges aren’t being used at the time of videotaping, they will be scrutinised at the time of viewing. UG series will have their two head judges go through videos with an agreed upon decision.

Scoring will work as such;

1st place 1 point

2nd place 2 points

3rd place 3 points…. and so on.

The leader will have the lowest amount of points.

PLEASE MAKE SURE YOU READ ALL THE MOVEMENT STANDARDS PRIOR TO THE WORKOUT.  FOR MASTERS ATHLETES PLEASE MAKE SURE YOU READ THE WORKOUTS FOR ANY SUBSTITUTIONS.  IE) WORKOUTS 2 AND 4 HAVE SUBSTITUTIONS!

Workout 1:

With a 12:00 time cap perform the following two workouts.

Scores are based on time completed or reps completed.

5 rounds of:

15/12 cal row

10 burpee lateral hops over rower

Then perform:

30 Snatch(power or squat) @ 135/85

Standards for WOD 1

Row – Feet do not have to be strapped down.  Have the judge reset the rower to zero cal’s before each round.  Keep the monitor in frame of the camera.

Burpee lateral hops over rower – Feet must leave the ground on the jump and land on the other side at the same time. Thighs and belly must both be on the ground at the same time.

Snatch – A power or squat snatch are allowed, judges must see a full hip extension and elbow/arms full extended.

 

Workout 2:

5 Rounds for time:

5 bar muscle ups

10 Deadlift (315/195)

15 Deficit Handstand Pushups (on 45# plates – need to say how many inches)

4 bar mu’s

10 Deadlift (315/195)

15 Deficit Handstand Pushups (on 45# plates)

3 bar mu’s

10 Deadlift (315/195)

15 Deficit Handstand Pushups (on 45# plates)

2 bar mu’s

10 Deadlift (315/195)

15 Deficit Handstand Pushups (on 45# plates)

1 bar mu

10 Deadlift (315/195)

15 Deficit Handstand Pushups (on 45# plates)

**For Masters substitue :
Chest to Bar Pull-ups for the Bar Muscle Ups
Deadlift weights (225/155)
Regular Handstand Pushups for deficit handstand pushups.

 

***There will be a 20 minute time cap on this workout.***

Standards for WOD 2

Bar muscle ups – Feet off ground, elbows straight to start, full extension on the bar with arm. You must extend arms fully before falling back, otherwise judge will call a no rep. Feet cannot go above the bar in the attempt. Any grip is permitted

Deadlift – This is a traditional deadlift with the hands outside the knees.  Sumo deadlifts are not allowed.  Starting on the floor the barbell is lifted until the knees and hips reach full extension and the head and shoulders are behind the bar.  No bouncing the bar.

Deficit Handstand Push-ups – The start and finish position is at full extension. Hands must stay on the plate, no fingers off to the edge, no fingers in the hole, at the top of extension heels must be against the wall to count as a good rep. Feet cannot be spread wider than the two plates, arms and legs must be fully extended.

(For Masters) Handstand Push-ups – Prior to starting the athlete will need to measure a box on the floor. The box must be 36 inches wide and 24 inches deep and clearly marked on the floor. The start and finish position is at full extension. Hands must stay inside no fingers off to the edge, at the top of extension heels must be against the wall to count as a good rep. Feet cannot be spread wider than the tape on the floor, arms and legs must be fully extended.

(For Masters ) Chest to Bar Pull-ups – Dead hang, kipping or butterfly pull-ups are allowed as long as the reguirements are met.  Arms must be fully extended at the bottom, with feet of the ground.  At the top, the chest must clearly come into contact with the bar below the collarbone.

 

Workout 3:

Death by Clean and Jerk

With a continuously running clock, perform 1 clean and jerk every minute until failure.

The weight will increase with each lift. Athletes are responsible to load their own weight.

Men

205, 215, 225, 235, 245, 255, 265,275, 285, 295, 300, 305, 310, 315, 320, 325, 330, 335

Women

125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185, 190, 195, 200, 205, 210

Standards for WOD 3

Clean and jerk –  Movements allowed are Spilt Jerk, Push Jerk, and Push Press. No assistance is allowed to load bars.

 

Workout 4:

3 Rounds for time

100 DUBS

40’(Down and Back) OH Walking Lunge  (55/35 DB’s)

40’ HS Walk (Down and Back)

**For Masters substitue Walking lunge with DB on shoulders for the OH Walking lunge.

***There is a 20 min time cap for this workout***

Standards for WOD 4

Double Unders – An athlete must perform 2 full rotations of a skipping rope before landing on the front side of the rope. Single rotations will not count.

OH Walking lunge – The movement begins with the dumbbells overhead and the feet together. The athlete will walk towards designated line and with each step they must touch their knee on the ground. The hips and knees must be fully extended before the next step is allowed. This must be done in sync of left, right, left….etc. The dumbbells may not go below the head, and there is no movement allowed except forward. If the dumbbells go below the head the athlete must bring back to the previous 5ft line, feet must finish over the line.

Handstand Walk – If at any time during the handstand walk any other part of your body other then yours hands touch the ground, your judge will mark the spot where both your hands last touched the ground and you will begin from that spot.  Your hands then start from the spot, where your hands last touched the ground.

(For Masters) Walking lunge – Each lunge begins with the dumbdells at the shoulders, the feet together, and the athletes standing tall.  The rear head of the dumbbell must be clearly over or slightly behind the center of the atheltes body.  The trailing knee must make contact with the ground at the bottom of each lunge.  The dumbbells must remain at the shoulders and the hands must remain around the dumbbell handle.  Lunging in place is not allowed.

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PAST WORKOUTS

2016 Workouts

Team WOD’s 

WOD 1

3 x 1 Minute Sprints ( 12 min time cap )

Each athlete will start at a different station.
Each athlete will do 3 full rounds of the following to find a team total score.
1 min at each station to establish max calories plus reps of the following;

1:00 max reps fatbar deadlift
1:00 max calories row
1:00 calories assault bike
Rest

Fatbar Deadlift Weight;
RX – 245/175 lbs
Semi Pro – 225/135 lbs
Amateur – 195/125 lbs
Beginner – Russian KB Swings 24/16 kg

 

WOD 2

Over Head Squats/ Run/ Bar Muscle Ups or Pulls up  ( 12 min time cap )

Working in coed pairs;

Pair 1 :
6 min TrueForm run ( 1 min sprints, 1 min rest )
Pair 2 :
6 min AMRAP – 7 OHS & 3 Bar Muscle Ups in Sync

RX – 7 OHS (135/85) & 3 Bar MU’s in sync
Semi Pro – 7 OHS (95/65) & 3 PU’s in sync
Amateur – 7 Front Squats (135/85) & 3 PU’s  (*2 burpee penalty for every pull up not complete*)
Beginner – 7 Front Squats (95/65) & 3 PU’s  (*2 burpee penalty for every pull up not complete*)

*Pairs switch stations at the 6 min mark.  1 min transition time.*

WOD 3

(11:00 time cap)

Teams will work in same sex pairs.

Each pair will complete a 5:00 amrap of the following sequence;

1 Rope Climb Each athlete
100’ Atlas Stone Belly Carry (athlete 1)
100’ Backward Gator Sled Drag (athlete 2)

*Rope Climb is 15′ for men and RX and Semi Pro Women.  It is 10′ for Amateur Women, scaled for Beginners.

Stone Weight
RX 145/95
Semi Pro 115/95
Amateur 95/65
Beginner 95/65

Next pairs begin the same 5 min AMRAP.
1 min transition

WOD 4

(12:00 time cap)

Teams will work as a group to complete the following;

30 T2B ( 15 each pair in sync)
15 Burpee Log Hops ( as a team in sync )
50′ Log Lunge with a press to opposite shoulder each time
15 Burpee Log Hops ( as a team in sync )
Team Water Run/Swim 100′
15 Burpee Log Hops ( as a team in sync )
50′ Log Lunge with a press to opposite shoulder each time
15 Burpee Log Hops ( as a team in sync )
30 T2B ( 15 each pair in sync )
100′ Team Water Run

** Pool Noodles to be provided to each team if needed.

.

Master’s Individual WOD’s

WOD 1

3 x 1 minute Sprints ( 12 min time cap )

1:00 at each station to establish max calories plus reps of the following;
1:00 max reps fatbar deadlift
1:00 max calories row
1:00 max calories assault bike
1:00 rest station

RX Masters – 225/135
Amateur Masters – 195/125

WOD 2

3 RFT

400m true form run
10 OHS/Front Squats
10 PU’s

RX Masters – OHS 95/65
Amateur Masters – FS 95/65

*PU’s for Amateur Masters ( 2 burped penalty for every PU not completed )

WOD 3

Each athlete will complete a 5:00 AMRAP of the following;

1 Rope Climb
1 Backwards Gator Drag (down & back)
Stone Belly Carry (down & back)

15′ Rope Climb for the RX/Amateur Men & RX Women; 10′ for the Amateur Women
Stone Weight
RX 115/95
Amateur 95/65