19.1A) ENGINE ROOM

B) RED ZONE

19.1SCORINGRX & 35+

SCALED

19.1A – Time taken to complete 2K Row

19.1B – Time taken to complete 10 rounds

19.1A – Time taken to complete 2K Row

19.1B – As many reps as possible in 12 minute time cap

19.1RX & 35+

19.1AFor Time2K Row

19.1B10 RFT

10 Wall Ball Shots 6/9

10 Alt DB Snatch 15/22.5

10 Over Box Jumps 20/24

(Both Part A & B start at the same time)

SCALED12 Minute Clock

19.1AFor Time2K Row

19.1BAMRAP

10 Wall Ball Shots 6/9

10 Kettle Bell Swings 16/24

10 Box Overs 20/24

(Both Part A & B start at the same time)

FLOWRX & 35+

On 3-2-1 GO both elements of the workout begin. Athletes can change at any point throughout the workout. Athletes can only combine when either part A or B has been completed in which they can then tackle any remainder workload together. Rowing machines must be pre-set with 2000m to countdown and the athlete beginning the row element can begin sat on the rowing machine. RX and 35+ will use a 6kg wall ball for females to a 9ft target and males a 9kg wall ball to a 10ft target. Females will use a 15kg dumbbell and males a 22.5kg dumbbell. Females will use a 20 inch box and males a 24 inch box.

SCALED

On 3-2-1 GO both elements of the workout begin. Athletes can change at any point throughout the workout. Athletes can only combine when the row element has been completed. On completion of the row both athletes can work together to complete as many repetitions as possible in remainder time. Rowing machines must be pre-set with 2000m to countdown and the athlete beginning the row element can begin sat on the rowing machine. Scaled athletes will use a 6kg wall ball for females to a 9ft target and males a 9kg wall ball to a 10ft target. Females will use a 16kg kettlebell and males a 24kg kettlebell. Females will use a 20 inch box and males a 24 inch box.

RX & 35+1 x Concept II Rower

1 x 6/9kg Wall Ball1 x 15/22.5kg Dumbbell

1 x 20’/24’ Box

SCALED1 x Concept II Rower

1 x 6/9kg Wall Ball1 x 16/24kg

Kettlebell1 x 20’/24’ Box

EQUIPMENT

19.1

19.3MOVEMENT STANDARDS

RX & 35+

The athlete can begin seated in the rower but can not touch the handles until the GO call. The monitor must be set to 2000m to count down. Damper can be set to the athletes preference.

ROW

WALL BALL SHOT

In the wall ball shot the ball must be taken from the floor, the first rep can be a squat clean. At the bottom of the movement the hip crease must pass below the knee cap. At the top of the movement the ball must be thrown to the specified target. The ball must hit the center of the target or above. A NO REP will be given if the ball hits below the target or fails to hit the wall/target.

ALT DB SNATCH

The dumbbell snatch starts with the dumbbell on floor and finishes with it directly overhead. At the bottom of the movement only one head of the dumbbell has to touch the floor, touch and go repetitions are permitted. Athletes must alternate arms after each rep –in flight change overs are permitted. At the top of the movement the arms, hips and knees must be fully locked out with the dumbbell clearly overhead.

Over Box Jumps

Every rep of the box jump over starts with both feet on the floor. The athlete must jump onto the box with both feet touching the top of the box before descending into the next rep. A jump down and reload into the next rep is permitted, the athlete may also adopt a step down. However the rep will only count when both feet make contact on the floor. STEP UPS ARE NOT PERMITTED

19.1

19.3MOVEMENT STANDARDS

The athlete can begin seated in the rower but can not touch the handles until the GO call. The monitor must be set to 2000m to count down. Damper can be set to the athletes preference.

ROW

WALL BALL SHOT

In the wall ball shot the ball must be taken from the floor, the first rep can be a squat clean. At the bottom of the movement the hip crease must pass below the knee cap. At the top of the movement the ball must be thrown to the specified target. The ball must hit the center of the target or above. A NO REP will be given if the ball hits below the target or fails to hit the wall/target.

KETTLEBELL SWING

The Kettlebell swing starts with the kettlebell on the floor and is taken from the ground to directly overhead. At the top of the swing the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips, knees and elbows fully extended and straight. At the bottom the kettlebell passes between the legs before repeating the next rep.

BOX OVERS

In the box over scaled athletes may use a box jump or a step up and over. Every rep of the box over starts with both feet on the floor. The athlete must jump or step onto the box with both feet touching the top of the box before descending into the next rep. A jump down and reload into the next rep is permitted, the athlete may also adopt a step down. However the rep will only count when both feet make contact on the floor.

SCALED

19.319.1

19.2A) GRIP & RIPB) WARRIOR

COMPLEX

19.2SCORINGRX & 35+

SCALED

19.2A – As many reps as possible

19.2B – Combine Total Weight

19.2A – As many reps as possible

19.2B – Combine Total Weight

19.2RX & 35+

0-10 Minutes19.2A

AMRAP30 Hang Power Cleans

50 Pull Ups30 Front Squats

30 Chest to Bar Pull Ups30 S2OH

10 Bar Muscle Ups

Bar WeightRX – 40/6035+ - 35/55

10-16 Minutes19.2B

Est Heavy Combine Complex3 Hang Cleans2 Front Squats

1 S2OH

SCALED 0-10 Minutes

19.2AAMRAP

30 Hang Power Cleans50 Hand Release Press Ups

30 Front Squats50 Knees Apart Sit Ups

30 S2OH50 Pull Ups/Banded Pull Ups

Bar WeightSCALED – 25/40

10-16 Minutes19.2B

Est Heavy Combine ComplexHang CleanFront Squat

S2OH

FLOWRX & 35+

On a rolling clock Warriors will work from 0-10 minutes for as many reps as possible through 30 Hang Power Cleans, 50 Pull Ups, 30 Front Squats, 30 Chest to Bar Pull Ups, 30 Shoulder to Overhead and 10 Bar Muscle Ups. If a round is completed Warriors will start again from the Hang Power Cleans and work their way back through the work load. Workload is to be shared however the team decides, one athlete working at a time. Score for Part A is total reps within the 10 minute period. At the 10 minute mark Warriors will work from 10-16 minutes to establish a heavy complex of 3 Hang Cleans, 2 Front Squats and 1 S2OH. Score for Part B is combine heaviest complex lifted.

SCALED

RX & 35+1 x Barbell (15/20kg)

Bumper Plates2 x Clips

Pull Up Bar

SCALED1 x Barbell (15/20kg)

Bumper Plates2 x Clips

Pull Up Bar1 Inch Band

EQUIPMENT

On a rolling clock Warriors will work from 0-10 minutes for as many reps as possible through 30 Hang Power Cleans, 50 Hand Release Press Ups, 30 Front Squats, 50 Knees Apart Sit Ups, 30 Shoulder to Overhead and 50 Pull Ups or banded Pull Ups (note if a banded pull up is being used there is a 2:1 ratio, two banded = 1 pull up). If a round is completed Warriors will start again from the Hang Power Cleans and work their way back through the movements. Workload is to be shared however the team decides, one athlete working at a time. Score for Part A is total reps within the 10 minute period. At the 10 minute mark Warriors will work from 10-16 minutes to establish a heavy complex of Hang Clean, Front Squat and S2OH. Score for Part B is combine heaviest complex lifted.

19.2

19.3MOVEMENT STANDARDS

RX & 35+Pull Up

Shoulder to Overhead

Strict, kipping or butterfly chest to bar pull ups are allowed. The arms must be fully extended at the bottom of the movement. At the top of the movement the chest must make contact with the bar below the collarbone.

Hang Power Clean

The barbell must be taken from the floor to extension at the hip before beginning the hang power clean. The bar must be taken from the hang to the shoulders with the hips, knees fully extended with the feet in line and elbows in front of the bar. In the Hang Power Clean the bar can be cleaned from the hip to anywhere above knee height. In all reps the arms must be fully extended on return to the hang before completing the next rep. Muscle clean is permitted

Front Squat

In the shoulder to overhead strict press, push press, push jerk, split jerk are all permitted. At the top of the movement the bar must finish locked out at the elbow directly overhead with full extension at the knee and hip. The feet must be in line under the body. On return the barbell must make contact with the shoulders before beginning the next repetition.

Chest to Bar Pull Up

Bar Muscle Up

Strict, kipping or butterfly pull ups are allowed. The arms must be fully extended at the bottom of the movement. At the top of the movement the chin must break the horizontal plane of the bar.

The bar muscle up begins with the arms fully extended and feet off the ground. Kipping the muscle up is acceptable, but no part of the feet may rise above the height of the bar during the kip. The rep is awarded 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.

In the front squat the bar will rest in the front rack position with both hands in contact with the bar, athletes can power clean then begin the front squat. Squat clean into the first rep is permitted. At the bottom of the movement the hip crease must be below the top of the knee. At the top of the movement full extension must be met at the hip and the knee.

19.319.2A

19.3MOVEMENT STANDARDS

Pull Up

Shoulder to Overhead

Hang Power Clean

The barbell must be taken from the floor to extension at the hip before beginning the hang power clean. The bar must be taken from the hang to the shoulders with the hips, knees fully extended with the feet in line and elbows in front of the bar. In the Hang Power Clean the bar can be cleaned from the hip to anywhere above knee height. In all reps the arms must be fully extended on return to the hang before completing the next rep. Muscle clean is permitted

Front Squat

In the shoulder to overhead strict press, push press, push jerk, split jerk are all permitted. At the top of the movement the bar must finish locked out at the elbow directly overhead with full extension at the knee and hip. The feet must be in line under the body. On return the barbell must make contact with the shoulders before beginning the next repetition.

Knees Apart Sit Up

In the front squat the bar will rest in the front rack position with both hands in contact with the bar, athletes can power clean then begin the front squat. Squat clean into the first rep is permitted. At the bottom of the movement the hip crease must be below the top of the knee. At the top of the movement full extension must be met at the hip and the knee.

19.319.2ASCALED

Strict, kipping or butterfly pull ups are allowed. The arms must be fully extended at the bottom of the movement. At the top of the movement the chin must break the horizontal plane of the bar. Scaled athletes can use a banded pull up if required. The banded Pull Up holds a 2:1 ratio, two banded pull ups equal 1 pull up. An inch wide band must be used.

Hand Release Press Ups

In the hand release press up at the bottom of the movement the quads and chest must touch the ground, athletes must touch the ears with both hands before pressing back up out of the press up with full lock out and extension at the elbows.

In the knees apart sit up each rep starts with the athletes back in contact with the floor. Knees bent and hands touching the floor above their head. At the top of the movement the athlete will sit up and touch the feet with both hands. Ab mats are permitted.

19.3MOVEMENT STANDARDS

Shoulder to Overhead

Hang Clean

The barbell must be taken from the floor to extension at the hip before beginning the hang clean. Hang Muscle Clean, Hang Power Clean, Hang Squat Clean or Hang Split Clean are all permitted. The bar must be taken from the hang to the shoulders with the hips, knees fully extended with the feet in line and elbows in front of the bar. In the Hang Clean the bar can be cleaned from the hip to anywhere above knee height. In all reps the arms must be fully extended on return to the hang before completing the next rep.

Front Squat

In the shoulder to overhead strict press, push press, push jerk, split jerk are all permitted. At the top of the movement the bar must finish locked out at the elbow directly overhead with full extension at the knee and hip. The feet must be in line under the body. On return the barbell must make contact with the shoulders before beginning the next repetition.

Complex

In the front squat the bar will rest in the front rack position with both hands in contact with the bar, athletes can power clean then begin the front squat. Squat clean into the first rep is permitted. At the bottom of the movement the hip crease must be below the top of the knee. At the top of the movement full extension must be met at the hip and the knee.

19.319.2BSCALED

In the complex the bar is taken from the floor to the hang, the hang clean, front squat and S2OH must all be completed in order and the bar must not touch the floor until all reps are complete. If the bar touches the floor at any point before completion of the complex a NO REP will be given and the complex will begin again at the athletes next attempt. Clips must be applied to the barbell prior to lifting. Weight on the bar can be increased or decreased to allow the athlete to establish their heaviest complex.

RX & 35+

19.3MIDLINE

MADNESS

19.3SCORING

RX & 35+

SCALED

19.3 – As many reps as possible within 8 minutes

19.3RX & 35+

19.38 Minute Ascending Ladder

3-6-9-12-15-18-etc

Synchro DeadliftsSynchro Toes to Bar

Synchro Over Bar Burpees

(Climbing 3 reps each movement each round)

SCALED19.3

8 Minute Ascending Ladder3-6-9-12-15-18-etc

Synchro DeadliftsSynchro Hanging Knee Raises

Synchro Over Bar Burpees

(Climbing 3 reps each movement each round)

Bar WeightRX – 70/10035+ - 65/90

Bar WeightSCALED – 40/60

19.3 – As many reps as possible within 8 minutes

FLOWRX & 35+

On 3-2-1 GO Warriors have 8 minutes to climb as far through the ascending ladder as possible. The ladder begins with 3 Synchro Deadlifts, 3 Synchro Toes to Bar and 3 Synchro Over Bar Burpees. On completion the rep range increases by 3 to make a 6 rep round, every round after add three reps to each movement. Athletes must remain in synch for all movements – failure to do so will result in NO REPS. Score for this workout is total number of repetitions.

SCALED

RX & 35+1 x Barbell (15/20kg)

Bumper Plates2 x Clips

Pull Up Bar

SCALED1 x Barbell (15/20kg)

Bumper Plates2 x Clips

Pull Up Bar

EQUIPMENT

19.3

On 3-2-1 GO Warriors have 8 minutes to climb as far through the ascending ladder as possible. The ladder begins with 3 Synchro Deadlifts, 3 Synchro Hanging Knee Raises and 3 Synchro Over Bar Burpees. On completion the rep range increases by 3 to make a 6 rep round, every round after add three reps to each movement. Athletes must remain in synch for all movements – failure to do so will result in NO REPS. Score for this workout is total number of repetitions.

19.3MOVEMENT STANDARDS

Synchro Over Bar Burpees

Synchro Deadlifts

This is a traditional deadlift with hands outside the knees. Starting at the floor the barbell is lifted until hips and knees reach full extension with shoulder behind the bar. The arms must be straight. No bouncing. Athletes must be in synch at the top of the rep only. Meaning one athlete may be ahead or quicker in stages of the lift than the other – but must wait at extension for their partner for the rep to be counted and the next rep to begin.

Synchro T2B

Synchro Hanging Knee Raises

In the toes to bar the athlete must go from a hang to toes touching the pull up bar. At the start of each rep the arms must be fully extended and the feet must be brought back behind the bar. At the top of the movement both feet must come into contact with the bar at the same time inside the hands. Warriors are required to be in Synch at the top of the rep with both athletes feet touching the bar together before entering the next rep.

19.319.3SCALED

In the hanging knee raise the arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar. At the top of the movement the athletes knees must raise above the height of their hips. Warriors are required to be in Synch at the top of the rep with both athletes knees passing the height of their hips at the same time before entering the next rep.

RX & 35+

In the over bar burpee the chest and thighs must touch the floor, athletes may either jump or step over the barbell, the next rep will then start with the athlete returning to the floor. Athletes are required to be in synch on the floor. Their must be a point where both athletes chest and thighs are in contact with the floor at the same time before the next rep can begin.