TEST 1

14min AMRAP
(for total reps)  

Minute 1 – Row for cals

 

Minute 2 – Bar facing burpees

Test 1 Scorecard

SCORE
Your score is TOTAL REPS combined – 1 cal = 1 rep, 1 burpee = 1 rep

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Video Standards: For full details on video standards please click HERE

ROW
Only Concept 2 rower accepted
 Athlete is to set rower to a 14 minute timer. (Please see instructions on how to do this HERE)
 Athletes start on the rower with hands behind their back until 3,2,1,Go.
 The damper setting and foot positions may be adjusted by the athlete at any time during the row.

BAR FACING BURPEE
Bar must be loaded with 10kg Bumper plates to ensure adequate jump/step height
(or weights of equivalent height)
 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.
 

TEST 2

8rm Front Squat
(8min Cap)

Test 2 Scorecard

SCORE
Your score is the successful weight lifted for 8 Front Squat reps

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FRONT SQUAT
Athlete has minutes to find an 8RM Front squat
Athlete must begin with empty bar

 Athlete can squat clean the first rep
 The front squat starts with the bar on the ground (racks are not permitted)
 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 athlete can then begin their next rep
Athlete must not rack the bar in between reps
The hip crease must be below the top of the knee at the bottom of the squat.

 

TEST 3

 20min AMRAP

5 Chest to bar pull ups

 

5 Handstand push ups

 

10 rear stepping lunge (alternating)

RX 30 – 49
As prescribed

 RX 50+
5 Chest to bar pull ups

 

10 Hand release push ups

 

10 rear stepping lunge (alternating)

SCALED 30 – 49
5 jumping pull ups

 

10 hand release push ups

 

10 rear stepping lunge (alternating) 

SCALED 50+
5 jumping pull ups

 

10 hand release push ups

 

10 rear stepping lunge (alternating)

Test 3 Scorecard

 SCORE
Your score is total reps

WeTime: Video timing platform.
To redeem click HERE
For free access use this code: WEPRM


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.

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.

HAND RELEASE PUSH UP
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.

REAR STEPPING LUNGE
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.
 Athlete must alternate the leading leg successively.

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.
 

 TEST 4

 For time
(16min Cap)

3 rounds of

15 Deadlifts

12 HANG power clean

9 Shoulder to overhead

Into

2 rounds of

18 Toes to bar

 

18 Box jumps

Into

1 round of

36 Thrusters

 

36 Wall ball 

RX 30 – 49
30/40kg
6/9kg WB to 9/10ft target
Box 20″/24″
 

RX 55+
22.5/35kg
Toes to bar
6/9kg WB to 9/10ft target
Box 20″/24″
 

SCALED 30 – 49
22.5/35kg
Knee raises
4/6kg WB to 9/10ft target
Box 20″/24″
 

SCALED 55+
22.5/35kg
Knee raises
4/6kg WB to 9/10ft target
Box 20″/24″

Test 4 Scorecard

SCORE

Score is for time.  If athlete does not complete the test within the set time, then score is CAP plus reps COMPLETED
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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.

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.

SHOULDER TO OVERHEAD
A shoulder press, push press, push jerk or split jerk may be used here.
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.


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.


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!)


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.


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.


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.

Please be sure to check video submission rules and regulations
HERE 

Photo Credit: EB Images