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Raw strength and conditioning

RAW Strength And Conditioning provides fitness programming for individual athletes and gyms. Raw focuses on developing the fundamental skill sets required to excel in the strength, power and endurance sports.

RAW Strength And Conditioning is committed to providing high quality coaching and programming through knowledgeable coaches who are at the top of their field in their chosen sport.

RAW is NOT just a program, rather a community of individuals who follow programs dedicated to improving athletic performance. A program is simply words and exercise on a screen or piece of email. What sets RAW aside is the dedication and commitment of the coaches to be there for you, read and log your results, offer advice and support and ensure you grow and develop as an athlete.

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2020 SEMI FINAL LEADERBOARDS

ACT SEMI FINAL

ONLINE SEMI FINAL
September 10th – 16th 2020

NEW SOUTH WALES SEMI FINAL

ONLINE SEMI FINAL
September 10th – 16th 2020

VICTORIA SEMI FINAL

ONLINE SEMI FINAL
September 10th – Open extension 2020

WESTERN AUSTRALIA SEMI FINAL

ONLINE SEMI FINAL
September 10th – 16th 2020

SOUTH AUSTRALIA SEMI FINAL

ONLINE SEMI FINAL
September 10th – 16th 2020

TASMANIA SEMI FINAL

ONLINE SEMI FINAL
September 10th – 16th 2020

QUEENSLAND SEMI FINAL

ONLINE SEMI FINAL
September 10th – 16th 2020

NORTHERN TERRITORY SEMI FINAL

ONLINE SEMI FINAL
September 10th – 16th 2020

new zealand SEMI FINAL

ONLINE SEMI FINAL
September 10th – 16th 2020

south east asia and other SEMI FINAL

ONLINE SEMI FINAL
September 10th – 16th 2020

THE ONLINE QUALIFIER

Our online competition is general and inclusive. Workouts are based on the 6 tests of the iF3. These tests will cover the following: Aerobic Endurance, Strength, Gymnastic Skill, Mixed Modal, Gymnastic Endurance and Power.

THE SEMI FINAL

This stage of the series becomes more challenging in a similar way that the Regionals were more challenging than the Open. Here, the level of skill required for your category steps up a notch.

MASTERSHQ/afff masters national CHAMPIONSHIPS

These workouts are tough, challenging and some participants may struggle to complete SOME aspects, or they rise to the occasion. By no means is it a battle of survival, but we do aim to challenge all competitors.
Here, we separate the men from the boys or perhaps the nan's from the grandma's.
The Championship events will be based on the following 6 tests....

Aerobic Capacity
Strength
BodyWeight Endurance
Bodyweight Skill
Mixed Modal
Power

‘The following weights and movements are for reps/metres/cals etc...’

if3 MASTERS world championships

The pinnacle of the Masters Championships is the iF3 Masters Worlds. This is where qualifying athletes from around the world come together to compete for the world titles. Host country for the worlds changes each year based on a bidding system. The iF3 Masters board members decide on the winning county each year.

The Masters worlds events will be based on the following 6 tests....

Aerobic Capacity
Strength
BodyWeight Endurance
Bodyweight Skill
Mixed Modal
Power

‘The following weights and movements are for reps/metres/cals etc...’

SCALED: 30-34, 35-39, 40-44, 45-49

Burpee (may step)
Row
Assault bike
Run
Swim
Sit up
Single Skip
Step Up
Ring Row
Squat
Leg/Knee Raise
Kettlebell swing 16/12kg
Wall Ball 9/6kg or 6/3kg
Snatch(Power/Full) 35/25kg
Clean (Power/Full) 40/25kg
Jerk 40/25kg
Thrusters 30/20kg

scaled: 55-59, 60-64, 65+

Burpee (may step)
Row
Assault bike
Run
Swim
Sit up
Single Skip
Step Up
Ring Row
Squat (varied)
Leg/Knee Raise
Kettlebell swing 16/12kg
Wall Ball 6/3kg
Snatch(Power/Full) 30/20kg
Clean (Power/Full) 40/25kg
Jerk 40/25kg
Thrusters 30/20kg

SCALED: 65+

Burpee (may step and down)
Row
Assault bike
Run
Swim
Sit up
Single Skip
Step Up
Ring Row
Squat
Knee Raise
Kettlebell swing 12/9kg
Wall Ball 6/3kg
Snatch(Power/Full) 25/15kg
Clean (Power/Full) 30/20kg
Jerk 30/20kg
Thrusters 25/15kg

RX: 30-34, 35-39, 40-44, 45-49, 50-54

Burpee
Row
Assault bike
Run
Swim
Sit up
Double Under
Box Jump 30/24 inch
Pull up
Chest to bar pull up
Toes to bar
Handstand Push up
Rope Climb
Bar/Ring muscle up
Squat (varied)
Pistol squat (varied)
Kettlebell swing 16/24kg
Wall Ball 9/6kg
Snatch(Power/Full) 50/35kg
Clean (Power/Full) 60/45kg
Jerk 60/45kg
Thrusters 40/30kg

RX: 55-59, 60-64

Burpee
Row
Assault bike
Run
Swim
Sit ups
Double Unders
Box Jump 30/24inch
Pull up
Chest to bar pull up
Toes to bar
Handstand Push up (abmat)
Rope Climb
Bar/Ring muscle up
Squat (varied)
Pistol squats (varied)
Kettlebell swing 24/16kg
Wall Ball 9/6kg
Snatch(Power/Full) 45/30kg
Clean (Power/Full) 55/40kg
Jerk 55/40kg
Thrusters 45/30kg

RX: 65+

Burpee (May step)
Row
Assault bike
Run
Sit ups
Double Unders
Box Jump (can step) 30/24inch
Pull up
Chest to bar pull up
Toes to bar
Handstand Push up (abmat)
Rope Climb
Bar/Ring muscle up
Squat (varied)
Kettlebell swing 20/16kg
Wall Ball 9/6kg
Snatch(Power/Full) 40/25kg
Clean (Power/Full) 50/35kg
Jerk 50/35kg
Thrusters 35/25kg
Swim

DIVISIONS: INCLUDES MALE AND FEMALE

SCALED (BEGINNER) 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65+
RX (INTERMEDIATE/ADVANCED) 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65+

VIDEO SUBMISSION RULES AND REGULATIONS

Please see below, all relevant information regarding Online video submissions for MHQ Video submissions.

• Athlete is required to have reviewed ALL movement & workout standards prior to completing the MHQ Series tests including any demonstration videos provided

• We recommend using the WeTime: Video timing platform app for videoing and uploading your workout. We have set this up specific tour our event and workouts.
To redeem click https://wetime.io/premiums . Use the code: WEPRM for free access.
You may also use YouTube, Vimeo or your own hosted file.

• Prior to starting each workout, athletes MUST: State name, age, category, division and state. Athletes must include video evidence and specify the appropriate equipment required and used for each workout eg. Barbell, weight plates so the loads are clearly visible, measure box height, measure & mark floor with correct distances (where necessary)

• A clock or timer, with the running workout time must be clearly visible if not using a timing app that has the time on the screen. The clock must remain in the frame throughout the entire workout.

• Athlete MUST also remain in the video frame for the duration of each workout.

• All video submissions MUST be uncut/unedited to allow an accurate display of the workout performance.

• Each workout video submitted must show a time and date stamp.

• Videos must be filmed from an angle that ensures all movements are visible and meet required movement standards. Any video filmed with a fisheye lens or similar, will be rejected due to the visual distortion these lenses cause.

• ANY athlete found to have altered the equipment or movements described by MHQ in the workout standards will be penalised.

MHQ Movement Standards Explained

STRICT PRESS

The bar must travel from the front rack position on the shoulders to a locked out overhead position with elbows, knees and hips fully extended and feet in line with each other.
Torso and legs must remain static. Any assistance from the legs will result in a “no rep’

BENCH PRESS

The bench press starts with the barbell fully racked.
On 3,2,1 go the athlete may set hands in position and begin movement
Movement begins at with arms fully extended with the bar over the chest
Shoulders must stay in contact with the bench
At the bottom of the press, the barbell must touch athletes chest
A single rep is complete once arms return to full extension above chest
Spotter is encouraged for safety BUT if they touch the bar on UNRACK or RERACK then the rep is not valid - No rep!

PUSH PRESS

The bar must travel from the front rack position on the shoulders to a locked out overhead position with elbows, knees and hips fully extended and feet in line with each other.
Athletes bend their knees and hips to reach a quarter squat, and without pausing at the bottom of the dip, forcefully extend the hips and knees and drive the bar up over head.

PUSH PRESS

The bar must travel from the front rack position on the shoulders to a locked out overhead position with elbows, knees and hips fully extended and feet in line with each other.
Athletes bend their knees and hips to reach a quarter squat, and without pausing at the bottom of the dip, forcefully extend the hips and knees and drive the bar up over head.

PUSH JERK

Begin with a barbell (or dumbbells) in the front rack position.
Athletes body dips downwards slightly by flexing the hip, knee and ankle joints with torso as upright as possible.
Athlete jumps upward out of the dip position by extending the hips, knees and ankles and ‘aggressively’ presses the barbell upwards.
Upon completion of full extension and while the weight is moving upwards, athlete pushes under the bar to receive it in a partial squat.
The feet move from a under the hips to a shoulder-width position.
Elbows should be fully extended upon receiving the bar.
Complete the jerk by standing up tall with barbell supported overhead and returning the feet to hip position.
Athlete must show complete control of the bar at the top before lowering it.

SHOULDER TO OVERHEAD

A shoulder press, push press, push jerk or split jerk may be used here. (please see specific workout release for standard)
The elbow, shoulder, hips and knees must be fully extended, and the bar finishes directly over the body with the feet in line for the rep to count.
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body.
The bar must finish directly over the body with the feet in line.
Using a rack is not permitted unless specified

POWER CLEAN

The barbell begins on the ground.
The barbell must come up to the shoulders with the athlete receiving the bar above a parallel squat position.
The barbell must travel from the ground to the shoulders with the athlete receiving the bar above a parallel squat position.
Each repetition finishes with bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended.

FULL SQUAT

The barbell begins on the ground.
The barbell goes from the ground to the front rack position with the athlete passing through a full squat position while the barbell is racked on the shoulders.
The full squat position is achieved when the crease of the hips passes below the top of the knees.
The lift is completed when the athlete comes to a standing position with the knees and hips fully extended with the barbell in the front rack position.
Only the feet may touch the ground during the lift

HANG POWER CLEAN

Bar must start from the hang.
Any repetitions starting from the ground must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang power clean.
Bar cannot pass below the top of knee for it to be classed as a hang clean.
The barbell must travel from hang (anywhere between the knees and the hips) to the shoulders with the athlete receiving the bar above a parallel squat position.
Each rep finishes with bar racked on shoulders and elbows clearly in front of the bar with the hips and knees fully extended.
Cleaning the barbell from the ground in one continuous motion is not permitted.

HANG SQUAT CLEAN

Barbell must start from the hang.
Any repetitions starting from the ground you must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang squat clean.
The barbell cannot pass below the top of the knee for it to be classed as a hang clean.
At the bottom of the movement, the hip crease must go below the top of the knee.
Each repetition finishes with bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended.
Cleaning the barbell from the ground in one continuous motion is not permitted.

CLEAN AND JERK

In this movement, the barbell goes from the ground to the front rack position then to the overhead position.
Movement is completed when the athlete comes to a standing position with knees and hips fully extended with the barbell overhead and the arms fully extended at the elbows and shoulders.
This may be a full or power clean. (please see specific workout release for standard)

POWER SNATCH

The Barbell must go directly from the ground to overhead in one motion, without stopping at the shoulders or touching the body anywhere above the hips.
The barbell must come to full lockout overhead with the hips, knees and arms fully extended, the bar directly over the heels, and the feet together.
A clean and jerk is not permitted.

FULL SQUAT SNATCH

The Barbell must go directly from the ground to overhead in one motion, without stopping at the shoulders or touching the body anywhere above the hips.
At the bottom of the movement, the hip crease must go below the top of the knee.
The barbell must come to full lockout overhead with the hips, knees and arms fully extended, the bar directly over the heels, and the feet together.

HANG SNATCH

Bar must start from the hang.
The athlete must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang snatch.
The athlete may not lower the bar past the knees after deadlifting the weight.
The bar must be received in the overhead squat position. ( 55 - 65+ may power snatch then squat the bar below parallel after receiving it)
Only the feet may touch the ground during the lift.
The athlete must stand up to full extension with bar locked out overhead for the rep to count.

DUMBBELL SNATCH

The movement begins with the dumbbell on the ground and finishes with the dumbbell directly above the head.
Both ends of the Dumbbell must touch the ground.
At no point is the non-working hand permitted to touch the body during the repetition
The dumbbell must move above the head in one continuous motion
Athletes must alternate hands between each repetition
Dumping or bouncing of the dumbbell is not permitted
Athletes can switch hands at any point once the repetition has passed through the top of the movement.
If a no rep is received, the athlete is not required to complete the rep on the same arm and can continue on.

GROUND TO OVERHEAD

Bar begins on the ground and finishes with the weight fully locked out overhead.
Any movement may be used, as long as in the finish position the elbow, shoulder, hips and knees fully extended, and the bar finishes directly over the mid-foot with the feet together.
If a split jerk is used, the feet must be brought back together with the hips, knees and elbows fully extended before the repetition is completed.

THRUSTER

The barbell will start from the ground.
When taking the barbell from the ground you can choose to either power clean the barbell to the shoulders and then go into a thruster, or you can do a full squat clean into the thruster.
On each repetition, at the bottom of the movement the hip crease must go below the top of the knee and at the top of the movement the knees, hips and arms must be fully extended, with the bar directly over mid-foot.
A front squat and push press is permitted, however a push jerk is not permitted and will be classed as a no rep.

AIR SQUAT

The air squat begins with the athlete standing in full extension
The hip crease must go below the top of the knee at the bottom of the squat.
The squat starts at the top position and finishes at the top position.
The rep is complete when the athlete’s hips and knees are fully extended.

CANDLESTICK SQUAT

Rep starts lying on back with heels off the ground.
The arms MUST contact the ground OVERHEAD and can assist in a push off.
When the ROLL TO SQUAT is performed no part of the body can touch the ground other than the legs. During this stage the arms MUST NOT contact the ground
When the roll to squat is performed no part of the body can touch the ground other than the legs.
Rep is complete when the athlete is standing tall shoulders over hips and knees.
After the rep is complete the athlete may return to the ground anyway they like, this includes using the hands before the next rep starts.

CANDLESTICK PISTOL

Rep starts lying on back with heels off the ground.
The arms MUST contact the ground OVERHEAD and can assist in a push off.
When the ROLL TO PISTOL is performed, no part of the body can touch the ground other than the working leg. During this stage the arms MUST NOT contact the ground. Legs must be alternating.
Rep is complete when the athlete is standing tall shoulders over hips and knees. Other leg and foot not touching the ground.
After the rep is complete the athlete may return to the ground anyway they like, this includes using the hands before the next rep begins.

BACK SQUAT

The squat starts and finishes at the same place.
The bar is racked behind the neck on the shoulders.
At the bottom of each rep, the hip crease must be below 90 degrees and below the level of the knees.
At the top of the squat, hips and knees must be fully extended.

FRONT SQUAT

The front squat starts at the top position and finishes at the top position.
The rep is complete when the athlete’s hips and knees are fully extended and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar.
The hip crease must be below the top of the knee at the bottom of the squat.

OVERHEAD SQUAT

The Squat starts and finishes at the same place. With the bar in a locked out position overhead.
At the bottom of each rep, the hip crease must be below 90 degrees and below the level of the knees.
At the top of the squat, hips and knees must be fully extended.
The bar must remain locked out overhead throughout the movement.
The rep is complete when the athlete’s hips and knees are fully extended and the bar is locked out overhead.

LUNGE (variations)

The Lunge may be performed with or without a walking requirement, and with or without a barbell or other object. Please check specific workout standard
The forward stepping lunge requires the athlete to step forward with one leg while bending the trailing leg until the trailing knee touches the ground and then rise until both knees and hips are locked out before proceeding with the next lunge step.
The Rear stepping lunge requires the athlete to step backwards with one leg while bending the front leg until the back knee touches the ground and then rise until both knees and hips are locked out before proceeding with the next lunge.
A Standing Lunge requires the athlete to return the leading foot to a position adjacent to the trailing foot.
A Walking Lunge requires the athlete to bring the trailing foot forward during the ascent.
A pause at the top of each repetition is not required. Unless otherwise specified, the athlete must alternate the leading leg successively.
Walking Lunges may require travel over a set distance, in which case a start and finish line will be present.
The athlete will start behind the start line and finish when both feet have crossed the finish line.
Where Lunges require only performance of a set number of repetitions, the repetition count rather than the distance will be tracked.
Where the movement requires the athlete to support a barbell or other object during the movement, Specific standards for grip and object placement for barbell and other objects will be addressed by special regulations.
Rear knee must touch the ground each repetition.
If a start/finish line is used, athletes start with both feet behind the start line and finish once both feet past the finish line

FRONT RACK/REAR STEPPING LUNGE

The barbell or other object is supported by the top of the shoulder, or at relative shoulder height.
Elbows must be clearly in front of the barbell or object.
Athlete steps backwards with one leg while bending the front leg until the back knee touches the ground and then rise until both knees and hips are brought back together and locked out before proceeding with the next lunge.
A pause at the top of each repetition is not required. Unless otherwise specified, the athlete must alternate the leading leg successively.

DEADLIFT

The barbell begins on the ground and must touch the ground between each rep.
At the top of the movement the athlete’s knees and hips must be fully extended, with the shoulders behind the bar. The arms must be straight throughout and deliberate bouncing of the bar is not allowed.
This is a standard deadlift with the hands outside the knees, any grip is permitted but sumo deadlifts are not allowed. Dropping the barbell at the top of the movement is permitted but not required.
Chalk and injury prevention/protection such as tape are permitted. Sticky substances or anything used for advantage are prohibited. Belts are permitted.

DOUBLE UNDER

The rope must pass twice around the body in a forward motion with one jump.
Swinging the rope backward is not permitted.
For the rep to count, the rope must clear the feet twice.
Attempts where the rope catches before clearing the feet twice do not count.

SINGLE SKIP

The rope must pass once around the body in a forward motion with one jump
Attempts where the rope catches before clearing the feet do not count..
Swinging the rope backward is not permitted.
For the rep to count, the rope must clear the feet once.
Both feet must leave the ground together

SEAL WALK

Athlete starts in plank position with both hands (entire hand) behind the line.
Using the arms only, the athlete walks forward alternating arms each time.
Feet are to be no wider than the hips.
Both feet must remain on sliding cloth while in motion.
Knees and elbows must remain straight throughout the movement.
Both hands (entire hands) must past the finish line at each end.
Athlete must go back to the beginning of the one metre square they are on if the metre is not completed unbroken
Athletes are permitted to complete metre by metre or may go unbroken

RING ROWS

Rings must be set with bottom of ring in line with belly button
Hips, knees, ankles must remain in a line - no bend, no kip!
Feet must be positioned with heels only on a line under the vertical plan of rings
At the bottom of the movement, the arms must be fully extended.
At the top, the rings must touch the chest with elbows behind the shoulder in the top position.

JUMPING PULL-UPS

The bar must be set up so that it is at least 6 inches above the top of the athlete’s head when standing tall.
At the bottom of the movement, the arms must be fully extended.
At the top, the chin must break the horizontal plane of the bar.

JUMP ROPE HOLDS

Athlete must start with 2 feet on the ground,
Athlete reaches arms above head, holding on to the rope before lifting 2 feet simultaneously from the ground.
The time will only start once 2 feet are off the ground
Athlete must hang without using feet to hold the rope
Time is only counted during the time both feet had no contact with the floor.

PULL-UPS

This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met.
Arms must be fully extended at the bottom.
At the top, the chin must break the horizontal plane of the bar.

CHEST TO BAR PULL-UP

At the bottom of the movement the arms must be fully extended.
At the top of the movement the chest must clearly make contact with the bar anywhere below the collarbone.
Any type of pull up is allowed provided the above standards are met.

BAR MUSCLE UP

The movement begins in a dead hang on the pull up bar with arms fully extended.
Feet must be off the ground at the bottom of each repetition.
At the top of each repetition, the elbows must be fully locked out while the athlete supports themselves above the bar.

RING MUSCLE-UPS

The movement begins in a dead hang on the rings and arms fully extended.
Feet must be off the ground at the bottom of each repetition.
At the top, athletes must have elbows fully locked out while supporting themselves above the rings.
Kipping and Strict Muscle-Ups are acceptable depending on specific workout release.
Heels must not rise above the bottom of the rings during the kip.

TOES TO BAR

The athlete must go from a full hang to having the toes touch the pull-up bar.
Both feet must touch the bar together, inside the hands.
The arms and hips must be fully extended at the bottom and the feet must be brought back behind the line of the bar, not out front.

KNEE RAISES

Arms must go from a full hang to having the knees lifted higher than the line of the hip.
The arms and hips must be fully extended at the bottom and the feet must be brought back behind the vertical line of the bar, not out front.

ABMAT SIT-UPS

Athletes must touch the floor above their head at the bottom of the sit-up. Hands MUST touch the ground behind head NOT next to ears.
Athletes must then touch toes reaching between the thighs - butterfly style
Failing to touch either of these points is a no-rep.

BOX JUMP

This is a two-foot jump onto the box. (All OPEN DIVISION and RX 55-65+ may step up)
The hips and knees must open fully while in control on top of the box.
The athlete may jump down or step down. (RX 30-54 MUST jump up!)

BOX JUMPS OVERS

Athletes may jump or step over the box.
Both feet must touch the top of the box unless otherwise specified - Please check workout release.
Jumping over the box without the feet touching is ‘sometimes’ allowed. (again, please see specific workout release to be sure)
Standing up on top of the box is not required.
Only the bottoms of the feet are allowed to touch the top of the box and both feet must touch the floor on each side of the box.
The athlete’s entire body must pass over the top of the box.

KETTLEBELL / DUMBBELL BOX STEP OVERS

Kettlebell/dumbbell begins on the ground in front of the box
When stepping up and over the box, both feet must make contact with the top of the box for each repetition to count.
Athletes are not required to stand tall on top of the box.
Hold DB/KB by your sides. Slight 'arm kip' is permitted.

BURPEE

At the bottom position, the athlete’s chest and hips must touch the ground.
The athlete then jumps to vertical followed a jump at the top of the burpee with a clap above their head. (All OPEN DIVISION and RX 55 - 65+ may step down and up from bottom of burpee position)
Stepping up and down is NOT permitted for RX 30-54.
Both feet must leave the ground and the hands must be above the head.

BURPEE OVER THE BAR (or ROWER) - Lateral

Athlete starts and performs the movement side on to the bar.
At the bottom position, the athlete’s chest and hips must touch the ground.
At the top of the movement, the athlete must jump with both feet over the barbell. (All OPEN DIVISION and RX 55 - 65+ may step over)
Jumping with one foot followed by the other is NOT permitted for RX 30-54.

BAR FACING BURPEE

Athlete must be facing towards the bar during the entire burpee.
At the bottom position, the athlete’s chest and hips must touch the ground.
At the top of the movement, the athlete must jump with both feet over the barbell. (All OPEN DIVISION and RX 55 - 65+ may step over)
Jumping with one foot followed by the other is NOT permitted for RX 30-54.

BURPEE BOX OVER

The burpee box over begins with a burpee.
The athlete faces towards the box during the entire burpee.
The burpee begins by dropping to the ground with the chest and thighs in contact with the ground at the same time.
The athlete will then rise back to the standing position and jump up or completely over the box. Please check workout release for specific standard (All OPEN DIVISION and RX 55 - 65+ may step up)
Standing up on top of the box is not required.
Only the bottoms of the feet are allowed to touch the top of the box.
The athlete’s entire body must pass over the top of the box.

ROPE CLIMB

The rope climb begins with both feet on the ground.
The athlete must touch specified height with one hand before descending. (height must be measured if unknown)
The repetition ends when the athlete returns to the bottom of the rope and both feet are in contact with the ground.

ROPE PULLS

The rope pull begins with the athlete laying flat on the ground, straight legs and shoulders touching the ground.
Athletes use hand over hand to pull themselves up to a standing position until standing tall with hips and knees fully extended
Athletes must make themselves as straight as possible on the way up and down with only SLIGHT bend in knee and hips.
Athletes must lower themselves back down to lying position with shoulder blades touching the ground for the rep to be complete.

WALL BALL

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 centre of the ball must hit the target at or above the specified target height. If the ball hits lower or does not hit the wall, the rep does not count!
Athlete must squat below parallel for the rep to count.

HAND RELEASE PUSH-UPS

Athletes start at the top of the push-up position with elbows locked.
Athletes must then lower themselves to the floors, chest and thighs touching. Once at the bottom both hands must clearly be lifted off the floor before athletes push back to the starting position.
Athletes are not allowed to ‘worm’ up in the press, the push-up requires the thighs to be lifted off the floor at the same time as the chest.
If specific workout standard states so, hands may be required to touch certain object in front of athlete during hand release period.

HANDSTAND PUSH-UP

Hands must be within a box marked out on the floor that measures 36 inches wide and 24 inches deep.
The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall.
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 on the wall.
Kipping is allowed.
Abmat is permitted for RX 55 - 65+ athletes

WALL WALK

Movement starts with athlete lying on the ground in a prone position, chest and thighs touching the ground and feet touching the wall.
Chest and thighs must return to the ground between each rep Feet and hands walk up the wall together.
BOTH hands and fingers must completely come behind a lined marker set at 50cm from wall
Control must be shown on the entire way down the wall until reaching the start position again where chest and thighs must touch the ground before the next rep can begin.

HANDSTAND WALK

The Handstand Walk requires the athlete to travel a specific distance while balanced on the hands, and without touching the feet on the ground to assist.
The athlete's entire hands must be behind the starting line at the beginning of the walk.
Both hands must completely cross the finish line and make contact with the ground on the other side of the finish line before the feet come down for the walk to be completed successfully.

KETTLEBELL SWING

At the top of the swing, the hips and knees must be fully extended with the arms straight and the ears visible.
At the bottom the bell must pass behind the mid-foot.
The kettlebell must arch to the top position, you cannot high pull and press out.

ROW

Athletes start on the rower with hands behind their back until 3,2,1,Go.
Athlete cannot make an attempt to get off the rower until they see the required calories or metres.
The damper setting and foot positions may be adjusted by the athlete at any time during the row.

DEVILS PRESS

The Devil Press uses two dumbbells of the same weight and is a combination of a dumbbell burpee and a double dumbbell snatch.
Athlete starts each repetition with the dumbbells on the ground.
With both hands on dumbbells, the athlete performs a burpee ensuring the chest makes contact with the floor and jumps to feet (All OPEN DIVISION and RX 55 - 65+ may step up and down)
Athlete then swings dumbbells between legs simultaneously using momentum to finish movement with both hands locked out overhead.
Dumbbells must be visible behind the legs upon backswing and finish with full body lockout - Elbow, hips, knees.

LOADING BARBELLS At no point during any Online competition workout is the athlete permitted to have assistance with loading or unloading any barbell unless otherwise specified in workout standard. MOVEMENTS MAY VARY SO PLEASE CHECK WORKOUT FOR SPECIFIC STANDARDS

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