THE AUTUMN RAINHILL TRIALS 2025

0:00-6:00 = WOD 1A

3 Deadlift + 2 Hang Clean + 1 Shoulder to Overhead

06:00-07:00 = TRANSITION to WOD 1B

Athletes will start on the platform and only on GO can load the bar.  Score for WOD 1A is max successful attempt within the 6 minute window.  Note that all aspects of the complex must be fully completed within the 6 mins to count.

Scaling //

Rocket: 5 Rounds 70kg/50kg

Kennedy: 5 Rounds 60kg/42.5kg

Wood: 4 Rounds 50kg/35kg

Movement Standards // 

Deadlift

This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn.

Hang Clean

The barbell must be deadlifted from the ground and paused before beginning the hang clean. The hang position is anywhere between the hip and top of the knee providing the arms are fully extended at the bottom of the hang for every rep. The lift will be given when the bar is in the front rack, with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line.

Shoulder  to Overhead

Each rep begins with the barbell on the front of the shoulders and finishes locked out overhead with the arms, shoulder, hips and knees fully extended, bar over the centre of the body, feet in line. It may be a strict press, push press or push jerk.

07:00-12:00 = WOD 1B

ROCKET 

5 Rounds of:

9 Deadlift 70/50

6 Hang clean

3 Shoulder to Overhead 

KENNEDY

5 Rounds of: 

9 Deadlift 60/42.5

6 Hang clean

3 Shoulder to Overhead 

WOOD

4 Rounds of:

9 Deadlift 50/35

6 Hang clean

3 Shoulder to Overhead

Scaling //

Rocket: 5 Rounds 70kg/50kg

Kennedy: 5 Rounds 60kg/42.5kg

Wood: 4 Rounds 50kg/35kg

Flow //

Athletes may load bar for WOD 1B in any of the remaining initial 6 minutes of 1A if they wish. 

Athletes are solely responsible for loading their bar with the correct weight for WOD 1B during the transition period.   Judges may not assist in loading or unloading the bar and clips must be on the bar for all attempts.  All spare plates must be clear of the platform and back on the mat to the side of the lifting area. There will be additional plates available for any athletes expecting to do more than 127.5kg on the complex

The Score for 1B will be either the time to complete the workout, or the reps completed at 12:00.  

Movement Standards // 

Deadlift

This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn.

Hang Clean

The barbell must be deadlifted from the ground and paused before beginning the hang clean. The hang position is anywhere between the hip and top of the knee providing the arms are fully extended at the bottom of the hang for every rep. The lift will be given when the bar is in the front rack, with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line.

Shoulder  to Overhead

Each rep begins with the barbell on the front of the shoulders and finishes locked out overhead with the arms, shoulder, hips and knees fully extended, bar over the centre of the body, feet in line. It may be a strict press, push press or push jerk.

WOD 2 - Timecap 10 Minutes 

ROCKET 

AMRAP

20 Burpee Box Jump Overs

30 Chest to Bar Pull Ups

40 Wall Balls

50 Double Unders

KENNEDY

AMRAP

20 Burpee Box Jump Overs

20 Pull Ups

40 Wall Balls

40 Double Unders

WOOD

AMRAP

15 Burpee Box Step Ups

15 American Kettlebell Swings 20/12kg

30 Wall Balls

30 Double / 60 Single Unders 

Scaling //

Rocket: Burpee Box Jump Overs24/20,  C2B/Pullups, Wall Balls 9kg/7kg, DU

Kennedy: Burpee Box Jump Overs 24/20, Pull Ups, Wall Balls 9kg/7kg, DU.  Single Unders 2:1 at a ranking penalty

Wood: Burpee Box Step up 24/20, AKBS 20kg/12kg, Wall Balls 9kg/7kg, DU or SU at no ranking penalty.

Flow //

At the start of WOD 2 all athletes will be standing under the rig.

On Go, athletes will complete the Burpee Box Jump Overs and then move onto the Chest to Bar Pullups which must be completed facing out to the crowd.  For Wood athletes, the American Kettlebell Swings would take place in the middle of the lane in front of the rig, also facing outwards.

Athletes will then complete the Wall balls on the rig and finally the Double Unders which will be performed facing the crowd in the space between the rig and the mats.

This is a ten minute AMRAP where athletes will look to complete the full prescribed workout and then if they do they will then restart on the burpee Box Jump Overs and work their way through a second time.  The score for WOD 2 is total reps completed within the 10 minute time period.

Movement Standards // 

Burpee Box Jump Over

Athletes must be facing their box for the burpee. At the bottom the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete must pass over the box, from one side to another.  The athlete may jump from one side to the other, jump on and step down, jump on and jump off, providing both feet contact the top of the box. Full extension on top is not required and no other part of the body may contact the box.

Burpee Box Step Ups

Athletes must be facing and perpendicular to their box for the burpee. At the bottom position the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete may jump or step up onto the box and stand tall to full extension, with the ankles, knees and hips extended.

Chest to Bar Pullups

This is a standard C2B pull-up. It may be strict, kipping or butterfly. The arms must be fully extended at the bottom. At the top, the chest must physically contact the bar between the collarbone and the chest.

Pullups

This is a standard pull-up. It may be strict, kipping or butterfly. The arms must be fully extended at the bottom. At the top, the chin must be above the horizontal plane of the bar.

American Kettlebell Swings

Deadlift the kettlebell with two hands on the handle and begin the kettlebell swing by hinging at the hips to drive the kettlebell explosively between the legs to the overhead position, with arms locked out. The head must come through to put the kettlebell into the overhead position. Kettlebells must NOT be dropped from the overhead position and must be parked in the upright position and remain on the platform at all times.

Wall Balls

The athlete may squat clean the ball and does not need to stand to full extension for the first rep.  Athletes must reach the required depth with hip crease below the knee/ break parallel at the bottom, and the ball must contact the centre of the target for the rep to count.

Double Unders

This is the standard double-under in which the rope passes under the feet twice for each two footed jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. Athletes should bring their own ropes as these will not be provided. Athletes will be allocated 2 single Unders for every 1 double under if choosing to perform DU’s instead of SU’s.

Single Unders

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 just attempts. 

WOD 3 - Timecap 12 Minutes 

0:00-2:00 = WOD 3A

Max Metres Row

2:00-3:00 Transition

Flow //

For WOD 3A, athletes will be sitting on the rower, facing the crowd with hands off the handles. The rower will be set for a 2 minute interval to record metres. 

On Go, they will begin the 2 minute row interval for max metres.  Athletes can adjust the damper setting before they start their row.  Their score for WOD 3A is max metres within the 2 minute time cap.

There is then a 1 minute transition/rest before WOD 3B starts on 03:00 - The judge can help you move the Rower to between the lanes ready for WOD 3B.

Movement Standards // 

Row

Monitors should be set to show distance/metres. Athletes are responsible for setting their own foot straps and damper setting. Athletes must be seated and strapped in before pulling the rower handle for metres to count. Athletes must remain on the rower until the required distance is displayed on the monitor.

3:00-10:00 = WOD 3B

For Time:

21 Alternating Single KB Snatch 

4x8m Sandbag Carry

15 Sandbag Alternating Clean to Shoulder

15 Alternating Single KB Snatch 

6x8m Sandbag Carry

12 Sandbag Toss over Shoulder

9 Alternating Single KB Snatch 

8x8m Sandbag Carry

9 Sandbag Squats

10:00-11:00 Transition

Scaling //

Rocket: Kettlebells 24kg/16kg, Sandbag Movements as prescribed 70kg/50kg

Kennedy: Kettlebells 20kg/12kg, Sandbag Movements as prescribed 50kg/30kg

Wood: Kettlebells 16kg/8kg, Sandbag Movements = 12 Sandbag Toss over Shoulder // 9 Sandbag Toss over Shoulder // 6 Sandbag Squats 50kg/30kg

Flow //

Athletes will be standing behind their kettlebell for the start of WOD 3B and on GO at 03:00 will complete 21  Alternating Single Kettlebell Snatches before moving onto the 4 sandbag carries going from mat to mat across the floor.  When dropped at the end of each carry, the sandbag must be fully dropped onto the mat. The athlete will then complete 15 Sandbag Alternating Clean to Shoulder. 

The athlete will then move through the rest of the workout, noting the changing rep schemes on the Alternating Single Kettlebell Snatches and Sandbag Carries - as well as the static Sandbag movements adjusting to Sandbag Toss over Shoulder and then Sandbag Squats. All sandbags to shoulder, over Shoulder and Squats must take place on the mat with the athlete facing out to the crowd for Sandbags to Shoulder and the Squats. 

Wood athletes will do 12 Sandbag Toss over Shoulder, 9 Sandbag Toss over Shoulder and 6 Sandbag Squats

Score for WOD 3B will be either the time to complete the workout, or the reps completed at 10:00.  

There is then an additional 1 minute transition/rest before WOD 3C starts on 11:00.

Movement Standards // 

Kettlebell Single Alternating Snatches

The kettlebell must come to full lockout overhead with the hips, knees and arm fully extended, and the kettlebell directly over the middle of the body. The kettlebell must “turn over” to rest on the back of the forearm. KB must be alternated with each rep and can be switched on the ground or overhead. At the bottom of every rep, the flat base of the KB must fully contact the floor for the rep to count. The kettlebell may not be dropped from OH and must be controlled to the ground and set in an upright position before the athlete lets go of it. If an athlete drops the kettlebell before it has settled on the ground with the handle up, the last repetition will not count.

Sandbag Carry

The sandbag will be picked up from the floor with both feet behind the line. The sandbag is carried down the lane in the bearhug position, across to the rig where both feet must pass over the line and back again.  If the sandbag is dropped it must be picked up again from where it was dropped. The sandbag cannot be thrown down the lane. It must be replaced back over the start line at the end of the reps

Alternating Sandbag Clean to Shoulder

Sandbag must be cleaned from the ground to the shoulder. At the shoulder the opposite hand MUST BE RELEASED OUT TO THE SIDE, with the sandbag positioned on top of the shoulder and under control, for the rep to count. Touch and go is permitted, as is single reps. If the sandbag is thrown over the shoulder, the rep will not count.

Sandbag Toss over Shoulder

The Sandbag must start and finish on the ground, and pass over the top of the shoulder for the rep to count. It may either touch the body or be thrown right over, but cannot pass around the side of the body. Athletes must extend the hips on each movement.

Sandbag Squats

The sandbag must be cleaned and held in a bear hug position in front of the body. Athletes must reach the required depth at the bottom of the squat and fully extend to stand tall at the top, for the rep to count. 

11:00-12:00 = WOD 3C

Max Metres Row

Flow //

For WOD 3C, athletes will again be sitting on the rower, facing the crowd, with hands off the handles. The rower will be set for a 1 minute interval to record metres.

On Go, they will begin the 1 minute row interval for max metres.  Athletes can readjust the damper setting before they start their row if they wish.  Their score for WOD 3C is max metres within the 1 minute time cap.

Movement Standards // 

Row

Monitors should be set to show distance/metres. Athletes are responsible for setting their own foot straps and damper setting. Athletes must be seated and strapped in before pulling the rower handle for metres to count. Athletes must remain on the rower until the required distance is displayed on the monitor.

WOD 4 - Timecap 8 Minutes

AMRAP

2x8m Shuttle Runs

2x8m Double Kettlebell Farmers Carry

2x8m Double KB Front Rack Alternating Forward Lunges

12 Toes to Bar

4x8m Shuttle Runs

4x8m Double Kettlebell Farmers Carry

4x8m Double KB Front Rack Alternating Forward Lunges

14 Toes to Bar

6x8m Shuttle Runs

6x8m Double Kettlebell Farmers Carry

6x8m Double KB Front Rack Alternating Forward Lunges

16 Toes to Bar

Continue adding 2 reps per ‘distance’ and onto the Toes to Bar component until 8:00

Scaling //

Rocket: Kettlebells 24kg/16kg, Toes to Bar Starting at 12 Reps

Kennedy: Kettlebells 20kg/12kg, Toes to Bar Starting at 8, Hanging Leg Raises a ranking penalty

Wood: Kettlebells 16kg/8kg, Hanging Leg Raises Starting at 8

Flow //

At the start of WOD 4 Athletes will be on the mat in front of the barriers behind their kettlebells. 

On GO, athletes will complete 2x 8m shuttle runs, followed by 2 8m kettlebell farmers carries and then 2x8m Double KB Front Rack Alternating Forward Lunges.  For all three aspects of this workout both the athletes feet must be fully onto the mat at the end of the 8m movement.

Athletes will then move to the rig to complete the Toes to Bar or Hanging Leg Raises.  Note Rocket reps for this component starts at 12, and for Kennedy and Wood, it starts at 8 reps

Athletes will then move through the same three distance movements, now completing 4 reps of each aspect, again followed by the Toes to Bar or Hanging Leg Raises which will also increase by 2 reps

Each time each of the three distance movements are completed, a further 2 reps are added to each component and also the Toes to Bar or  Hanging Leg Raises.  Athletes will work continuously up to the time cap to complete as many reps as possible.

We highly recommend that all athletes perform WOD 4 with knee sleeves as the lunges will take place across the venue floor.

Due to the nature of this workout, only full lengths on the distance components will count as reps so at 8:00 any distance travelled in the rep in play will not count.

Movement Standards // 

Shuttle Run

Athletes must start with both feet behind the line. At the other end, both feet must pass over the line and touch down with one hand.

Double Kettlebell Farmers Carry 

Athletes must start with both feet behind the line. At the other end, both feet must pass over the line.  The kettlebells must be held to the sides of the body, one in each hand in a hang position throughout the entire distance.

Double KB Front Rack Alternating Forward Lunges 

Athletes must start with both feet behind the line. At the other end, both feet must pass over the line. The kettlebells must be held in the front rack position for the duration of the lunges, with the elbow up before beginning the lunge. The rear knee must touch the ground and feet must be stepped together at the top, for the rep to count. Lunges must be forward and alternating. Both feet must be together with the athlete standing tall, legs full extended, before the KB is dropped from the front rack. 

Toes to Bar 

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands (but do not have to first make contact at the same moment). The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

Hanging Leg Raises

The athlete must go from a full hang to the legs being lifted in front of the body, so that the heel is above the hip. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar. Legs do not have to remain straight, and may bend & flick to achieve the correct movement.

Complete all sections without rest in between. Your score is either the total time to complete all sections of the workout, or the number of repetitions complete within the 12 minute time cap.

If you are unable to do pull ups complete Section A only with KB Swing (24kg/16kg) as a substitute, but mark your workout as scaled.

Enter your tie breaker time as the time taken to complete either section A or section B (whichever you reach)

Section A

15 Pull ups
15 Wall Ball
12 Pull ups
12 Wall Ball
9 Pull ups
9 Wall Ball

Section B

12 CTB pull ups
12 Wall Ball
9 CTB pull ups
9 Wall Ball
6 CTB pull ups
6 Wall Ball

Section C

9 BMU
9 Wall Ball
6 BMU
6 Wall Ball
3 BMU
3 Wall Ball

// MOVEMENT STANDARDS

PULL UPS

This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar. During competition you may push yourself harder than you would in training, and the rig may be a different surface to what you are used to, as such hand tears can be common.

Hand protection is allowed – however you may not tape or adjust the rig in any other way.

AMERICAN KETTLEBELL SWING

With both hands on the KB, the KB must be swung between the legs, and brought to the OH position with straight arms. The rep will be counted when the KB is locked out overhead, with the legs, hips & arms fully extended, directly over the feet. The KB must remain under control at all times. Dropping or throwing the KB will result in a no rep.

CHEST TO BAR PULL UP

This is a standard C2B pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chest must physically contact the bar between the collarbone and the chest.

BMU

Must begin with or pass through a dead hang with the arms fully extended and feet off the ground. Kipping is acceptable but glide kips or pull overs are not. No portion of the foot may pass above the height of the bar during the kip. The rep is credited once the arms are fully locked out in the support position with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip before locking out. No part of the arm except the hands may touch the pull up bar during the rep. Removing the hands and resting on the bar at the top is not allowed.

WALL BALL

In the wall ball, the medicine ball must be taken from a fully extended position, to 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 low or does not hit the target it is no rep. Athletes may not pick the ball up from the ground whilst in a squat position. The weight for male athletes is 9kg. Female athletes may use a 6kg or 7kg wallball. 

HOW TO ENTER YOUR SCORE 

This workout requires you to enter 3 pieces of information. 

1) The total number of reps completed

2) Did you scale the Pull-ups to Kettlebell swings? If you did, you will only complete Section A. You cannot scale the CTB or BMU. 

3) Your split time for when you completed Section A (if you did not complete Section B) OR your split time for when you completed Section B (if you did not complete Section C). If you completed the whole workout as written, then you just need to enter the time you finished.

Here are some examples:

Ben has got PU, CTB & BMU. He completes the full workout in 7.28. He enters his score as 7.28 

Maddy has got PU, CTB & BMU. She gets through Section A, Section B & 10 reps into Section C. Because she did not complete the full workout, she enters her score by marking the CAP box, enters her reps of 136 and also enters her Section B split time of 7.24

Paul can't complete PU, CTB or BMU so he completes Section A by scaling to Kettlebell swings. He enters his score by marking the CAP box, entering the reps as 72, marking the "scaled" box and enters his Section A split time of 3.24.

YOU ONLY NEED TO COMPLETE THE WORKOUT ONCE - THERE ARE 3 SEPARATE SCORED COMPONENTS

In a 7 min window

Row 1k

AMRAP in remaining time

10 x Thrusters (30kg/20kg)

10 x Toes to Bar

Rest 1 min

In a 7 min window

Row 1k

AMRAP in remaining time

20 x Double Unders

10 x Hang Snatch (30kg/20kg)

If you are unable to perform Toes to Bar you should complete that AMRAP with Hanging Leg Raises and mark the workout as Scaled. You will place lower for workout B2 than any athlete who completes at least one toes to bar.

If you are unable to perform Double Unders you should complete that AMRAP with Single Unders and mark the workout as Scaled. You will place lower for workout B3 than any athlete who completes at least one Double Under.

Score B1: Slowest 1k time

Score B2: AMRAP Thrusters/Toes To Bar

Score B3: AMRAP Double Unders/Hang snatch

// MOVEMENT STANDARDS

THRUSTER

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels to complete the movement. Rebend of the knees once the thruster movement has begun (e.g. jerking the bar) is not permitted.

TOES TO BAR

The athlete must go from a full hang until both feet contact the bar at the same time, inside the hands. At the bottom of the movement, the arms and hips must be fully extended and the feet must be brought back behind the bar and behind the body

HANGING LEG RAISE

The athlete must go from a full hang to the legs being lifted so that the heels are above the hip. At the bottom of the movement, the arms and hips must be fully extended and the feet must be brought back behind the bar and behind the body.

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 just attempts

SINGLE UNDER

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 just attempts. The jump must be two footed, alternating feet is not permitted. 

HANG SNATCH

At the start of the first rep, the athlete must complete a deadlift before lowering back down to a hang position. The hang can start at any position. The rep starts with the arms fully extended, and ends with the bar over the centre of the body, with extension of knees, hips and arms achieved.

HOW TO ENTER YOUR SCORE

You only need to complete WOD B once, but you take three scores from the workout and enter them as B1, B2 & B3. 

B1 is your SLOWEST 1km row time out of the two that you have done in the workout. DO NOT ADD your times together! If your time is quicker than 2:30, you should either check you have got this correct, or enter the olympics!

B2 is your total reps completed of the AMRAP (NOT rounds completed). Please make sure you tick the box if you scaled the workout to hanging leg raises instead of TTB.

B3 is your total reps completed of the AMRAP (Not rounds completed). Please make sure you tick the box if you scaled the workout to single unders instead of double unders.

YOU ONLY NEED TO COMPLETE THE WORKOUT ONCE - THERE ARE 3 SEPARATE SCORED COMPONENTS

In a 7 min window

Row 1k

AMRAP in remaining time

10 x Thrusters (30kg/20kg)

10 x Toes to Bar

Rest 1 min

In a 7 min window

Row 1k

AMRAP in remaining time

20 x Double Unders

10 x Hang Snatch (30kg/20kg)

If you are unable to perform Toes to Bar you should complete that AMRAP with Hanging Leg Raises and mark the workout as Scaled. You will place lower for workout B2 than any athlete who completes at least one toes to bar.

If you are unable to perform Double Unders you should complete that AMRAP with Single Unders and mark the workout as Scaled. You will place lower for workout B3 than any athlete who completes at least one Double Under.

Score B1: Slowest 1k time

Score B2: AMRAP Thrusters/Toes To Bar

Score B3: AMRAP Double Unders/Hang snatch

// MOVEMENT STANDARDS

THRUSTER

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels to complete the movement. Rebend of the knees once the thruster movement has begun (e.g. jerking the bar) is not permitted.

TOES TO BAR

The athlete must go from a full hang until both feet contact the bar at the same time, inside the hands. At the bottom of the movement, the arms and hips must be fully extended and the feet must be brought back behind the bar and behind the body

HANGING LEG RAISE

The athlete must go from a full hang to the legs being lifted so that the heels are above the hip. At the bottom of the movement, the arms and hips must be fully extended and the feet must be brought back behind the bar and behind the body.

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 just attempts

SINGLE UNDER

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 just attempts. The jump must be two footed, alternating feet is not permitted. 

HANG SNATCH

At the start of the first rep, the athlete must complete a deadlift before lowering back down to a hang position. The hang can start at any position. The rep starts with the arms fully extended, and ends with the bar over the centre of the body, with extension of knees, hips and arms achieved.

HOW TO ENTER YOUR SCORE

You only need to complete WOD B once, but you take three scores from the workout and enter them as B1, B2 & B3. 

B1 is your SLOWEST 1km row time out of the two that you have done in the workout. DO NOT ADD your times together! If your time is quicker than 2:30, you should either check you have got this correct, or enter the olympics!

B2 is your total reps completed of the AMRAP (NOT rounds completed). Please make sure you tick the box if you scaled the workout to hanging leg raises instead of TTB.

B3 is your total reps completed of the AMRAP (Not rounds completed). Please make sure you tick the box if you scaled the workout to single unders instead of double unders.

YOU ONLY NEED TO COMPLETE THE WORKOUT ONCE - THERE ARE 3 SEPARATE SCORED COMPONENTS

In a 7 min window

Row 1k

AMRAP in remaining time

10 x Thrusters (30kg/20kg)

10 x Toes to Bar

Rest 1 min

In a 7 min window

Row 1k

AMRAP in remaining time

20 x Double Unders

10 x Hang Snatch (30kg/20kg)

If you are unable to perform Toes to Bar you should complete that AMRAP with Hanging Leg Raises and mark the workout as Scaled. You will place lower for workout B2 than any athlete who completes at least one toes to bar.

If you are unable to perform Double Unders you should complete that AMRAP with Single Unders and mark the workout as Scaled. You will place lower for workout B3 than any athlete who completes at least one Double Under.

Score B1: Slowest 1k time

Score B2: AMRAP Thrusters/Toes To Bar

Score B3: AMRAP Double Unders/Hang snatch

// MOVEMENT STANDARDS

THRUSTER

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels to complete the movement. Rebend of the knees once the thruster movement has begun (e.g. jerking the bar) is not permitted.

TOES TO BAR

The athlete must go from a full hang until both feet contact the bar at the same time, inside the hands. At the bottom of the movement, the arms and hips must be fully extended and the feet must be brought back behind the bar and behind the body

HANGING LEG RAISE

The athlete must go from a full hang to the legs being lifted so that the heels are above the hip. At the bottom of the movement, the arms and hips must be fully extended and the feet must be brought back behind the bar and behind the body.

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 just attempts

SINGLE UNDER

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 just attempts. The jump must be two footed, alternating feet is not permitted. 

HANG SNATCH

At the start of the first rep, the athlete must complete a deadlift before lowering back down to a hang position. The hang can start at any position. The rep starts with the arms fully extended, and ends with the bar over the centre of the body, with extension of knees, hips and arms achieved.

HOW TO ENTER YOUR SCORE

You only need to complete WOD B once, but you take three scores from the workout and enter them as B1, B2 & B3. 

B1 is your SLOWEST 1km row time out of the two that you have done in the workout. DO NOT ADD your times together! If your time is quicker than 2:30, you should either check you have got this correct, or enter the olympics!

B2 is your total reps completed of the AMRAP (NOT rounds completed). Please make sure you tick the box if you scaled the workout to hanging leg raises instead of TTB.

B3 is your total reps completed of the AMRAP (Not rounds completed). Please make sure you tick the box if you scaled the workout to single unders instead of double unders.

AMRAP 12 minute

10 x Box jump

10 x Clean and Jerk

10 x Burpee over bar

Increase weight each round 

Males: 30kg, 40kg, 50kg, 60kg, 70kg, 80kg, 90kg - 24 inch Box Jumps

Females: 25kg, 30kg, 35kg, 40kg, 45kg, 50kg, 55kg - 20 inch Box Jumps

Can have as many bars set up as you wish, and you may have someone else change the weight on the bars for you.

// MOVEMENT STANDARDS

BOX JUMP

Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box. You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.

CLEAN AND JERK

The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must make contact with the shoulders, such that the lift is in two distinct phases, the clean, and then the jerk. Snatching is not permitted. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. If the shoulder to overhead portion is missed but brought back to the front rack, the Athlete may re-attempt from there without taking the barbell back to the floor.

BURPEES OVER BAR

The rep starts with hips and chest in contact with the floor. Athletes can step into and out of the burpee. The athlete must jump over the bar using a two footed takeoff. The athlete can choose their orientation to the bar.

HOW TO ENTER YOUR SCORE

Please enter the total number of reps you completed for the workout. For example:

In the 12 minute timecap, Beth completed

10 x Box jump

10 x Clean and Jerk @ 25kg

10 x Burpee over bar

10 x box jump 

8 x Clean & Jerk @ 30kg 

Her score is 48 

In a 10 minute window, build to maximum weight for the complex:

5 x Deadlift

3 x Hang Clean

1 x Shoulder to Overhead

The complex should be completed as a whole movement, ie once you begin the first deadlift, the hands should not be taken off the barbell until the shoulder to overhead movement has been completed. The score is the weight you can complete the whole complex.

// MOVEMENT STANDARDS

DEADLIFT

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

HANG CLEAN

At the start of the first rep, the athlete must complete a deadlift before lowering back down to a hang position. The hang can start at any position. The rep starts with the arms fully extended, the athlete must complete the movement with the hips and knees fully extended and the elbows in front of the plane of the bar. Muscle hang clean, power hang clean or squat hang clean are all permitted.

SHOULDER TO OVERHEAD

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. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.

HOW TO ENTER YOUR SCORE

Your score should be the weight in KG in which you completed the whole complex.