Girls Gone Rx - London

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Team Flow - One athlete is working on the calories on the rower, two athletes are working on the AMRAP reps, one athlete is resting. They can switch at any point, but all three teammates cannot work on the same “part” together simultaneously. No minimum work requirements.

Movement Standards

All Divisions

Row: The athlete begins strapped into the rowing machine with hands on the handle. Each repetition consists of a full stroke where the athlete extends the legs, leans back slightly, and pulls the handle to the torso before returning to the start position. The monitor must be set to count calories. The damper can be set to whatever the team prefers.

Wall Ball: The athlete begins in a standing position, holding the medicine ball at the chest with feet shoulder-width apart. They must squat until the hip crease is below the knee before explosively standing and throwing the ball to the designated target on the wall. The ball must hit the target at or above the required height to count as a complete rep. The next athlete must catch the ball and take her wall ball shot. The same athlete must not complete consecutive reps, they must always be alternate.

Synchro Devils Press. The synchro is on the floor and at the top of the movement. The pressing arm must be fully locked out. Athletes may wait on the floor or in the overhead position for the synchro partner to meet them. Athletes can jump or step in the burpee portion of the devils press.

Team Flow - One athlete is working on the calories on the rower, two athletes are working on the AMRAP reps, one athlete is resting. They can switch at any point, but all three teammates cannot work on the same “part” together simultaneously. No minimum work requirements.

Movement Standards

All Divisions

Row: The athlete begins strapped into the rowing machine with hands on the handle. Each repetition consists of a full stroke where the athlete extends the legs, leans back slightly, and pulls the handle to the torso before returning to the start position. The monitor must be set to count calories. The damper can be set to whatever the team prefers.

Wall Ball: The athlete begins in a standing position, holding the medicine ball at the chest with feet shoulder-width apart. They must squat until the hip crease is below the knee before explosively standing and throwing the ball to the designated target on the wall. The ball must hit the target at or above the required height to count as a complete rep. The next athlete must catch the ball and take her wall ball shot. The same athlete must not complete consecutive reps, they must always be alternate.

Synchro Devils Press. The synchro is on the floor and at the top of the movement. The pressing arm must be fully locked out. Athletes may wait on the floor or in the overhead position for the synchro partner to meet them. Athletes can jump or step in the burpee portion of the devils press.

Team Flow - Teams must split into pairs and complete their lifts in the order as written above. If an athlete records a lift, she cannot then change to the other complex. The weight can be loaded by any athlete on the team & can go up or down in weight at any point during the 8 minute window. Those performing the clean & jerk complex, may warm up on the barbell during the snatch pair’s 8 minutes, but these lifts will not be recorded until the 8 minutes for the second complex starts. Each pair of athletes will have 8 minutes only to complete their heaviest successful lifts. Each athlete must complete a lift.

Movement Standards

Snatch: The athlete begins with the barbell on the ground and must lift it in one continuous motion from the floor to overhead with the arms fully locked out. The lift may be performed as a power snatch, squat snatch, or split snatch. At the top, the athlete must achieve a stable, fully extended position with the knees, hips, and arms locked out, and the barbell in line with the body. The rep is complete when the athlete demonstrates control before lowering the bar. A press-out, incomplete lockout, or failure to reach full extension results in a no rep.

Hang Snatch: The athlete begins with the barbell in the hang position (anywhere above the knees) and must lift it in one continuous motion to overhead with the arms fully locked out. The lift may be performed as a power snatch, squat snatch, or split snatch. At the top, the athlete must achieve a stable, fully extended position with the knees, hips, and arms locked out, and the barbell in line with the body. The rep is complete when the athlete demonstrates control before lowering the bar. Starting from the floor, a press-out, or failure to reach full extension results in a no rep.

Power/Squat Clean: The athlete begins with the barbell on the ground and must lift it in one motion to the front-rack position without passing through a full squat. The lift is complete when the athlete stands fully extended with the knees, hips, and elbows in front of the bar. A rep will not count if the athlete does not reach full extension or fails to secure the bar in the front-rack position. The athlete can receive the bar in a power or squat position. 

Front Squat: The athlete begins with the barbell in the front-rack position, supported by the shoulders and fingertips with elbows in front of the bar. The athlete must lower into a squat until the hip crease is below the top of the knee before standing back up to full extension. The rep is complete when the athlete stands fully upright with the hips and knees locked out. A rep will not count if the athlete fails to reach proper depth, does not achieve full extension at the top, or loses control of the bar.

Jerk: The athlete begins with the barbell at the front-rack position and must drive it overhead in one continuous motion, utilising a power jerk, push jerk, or split jerk. At the top, the athlete must achieve a stable, fully extended position with the knees, hips, and arms locked out, and the barbell in line with the body. The athlete’s feet must return to a parallel position (in the case of a split jerk), and the bar must remain directly overhead. A press-out, incomplete lockout, or failure to return the feet to a parallel position results in a no rep.

Team Flow - Teams will split into 2 pairs and complete 16 rounds of The Chief in a YGIG formation, synchronising the power cleans & air squats. Teams must stay the same throughout. A tiebreak time will be taken when the team completes the 16 rounds. In the time remaining, the athletes will complete as many reps as possible of box jump/step overs (division dependent) with a step down always (sharing one box). The final score will be the total reps of box jump/step overs completed.

Movement Standards

Intermediate Division

Synchronised Power Clean: Both athletes begin with the barbell on the ground and must simultaneously lift it to the front-rack position in one motion, without passing through a full squat. The lift is complete when both athletes are fully extended with the knees, hips, and elbows in front of the bar. Both athletes must reach the front-rack position with the barbell secured in place. The rep will not count if either athlete fails to achieve full extension, does not secure the bar in the front-rack position, or if one athlete’s movement is not synchronised with the other. Both athletes must finish the lift together (at the top of the movement) for it to be counted as a valid rep.

Push-Up: The athlete begins in a tall plank position, chest must touch the floor on every rep. Thighs must stay off of the floor in every rep. The rep is counted when there is full lock out at the top of the push-up. 

Synchronised Air Squat: Both athletes begin in a standing position with feet shoulder-width apart. The athletes must squat simultaneously until the hip crease is below the knee (full depth). They must then rise to full extension, with hips and knees fully locked out at the top. The rep is complete when both athletes are in sync, achieving the same squat depth and extension at the same time. If one athlete fails to reach full depth or extension, or the athletes are not synchronised in their movement, the rep does not count.

Box Jump Over: The athlete begins with both feet on the ground in front of the box and must jump onto the box with both feet, landing fully on top of the box. After landing, the athlete must step down to the other side without sitting or resting on the box. The rep is complete when the athlete’s hips and knees are fully extended at the top of the box and both feet have cleared it before landing on the opposite side. The box jump over is not complete if the athlete uses the hands to assist with the jump or fails to land fully on the box. Fully jumping over the box is not accepted.

Scaled Division

Synchronised Power Clean: Both athletes begin with the barbell on the ground and must simultaneously lift it to the front-rack position in one motion, without passing through a full squat. The lift is complete when both athletes are fully extended with the knees, hips, and elbows in front of the bar. Both athletes must reach the front-rack position with the barbell secured in place. The rep will not count if either athlete fails to achieve full extension, does not secure the bar in the front-rack position, or if one athlete’s movement is not synchronized with the other. Both athletes must finish the lift together (at the top of the movement) for it to be counted as a valid rep.

Push-Up: The athlete begins in a kneeling plank position, chest must touch the floor on every rep. The rep is counted when there is full lock out at the top of the push-up. 
If the athlete has the skill, RX push-ups may be performed in place of kneeling.

Synchronised Air Squat: Both athletes begin in a standing position with feet shoulder-width apart. The athletes must squat simultaneously until the hip crease is below the knee (full depth). They must then rise to full extension, with hips and knees fully locked out at the top. The rep is complete when both athletes are in sync, achieving the same squat depth and extension at the same time. If one athlete fails to reach full depth or extension, or the athletes are not synchronized in their movement, the rep does not count.

Box Step Over: The athlete begins by standing in front of a box, with feet shoulder-width apart. They must step one foot at a time onto the box, ensuring both feet are on top of the box before stepping down with the same foot, returning to the ground. The movement is complete when both feet are on the box before stepping down. A rep will not count if the athlete fails to step fully onto the box.
If the athlete has the skill, box jump overs with step down may be performed in place of box step overs.

Team Flow - Teams will work to complete the chipper reps alternating working partners. All reps are split as desired. No minimum work requirements. Sandbags must be held above waist height at all times, KBs must be in front rack at all times (only if no sandbags available) if the sandbag?KBs are dropped, the workout pauses. Sandbag/KB clean YGIG, again no minimum work requirements.  A final sprint workout.

Movement Standards

INTERMEDIATE Division

Toes to Bar: The athlete begins hanging from a pull-up bar with arms fully extended and feet off the ground. Each repetition consists of the athlete raising their legs and touching their toes to the bar with the body remaining straight or slightly bent. The legs must pass through full extension at the bottom of the movement. To count as a valid rep, the toes must make contact with the bar above the horizontal plane of the bar and both feet must touch the bar simultaneously. Any failure to achieve full extension at the bottom or incomplete contact with the bar results in a no rep.

Handstand Push-Ups: The athlete begins in a handstand position, with their hands on the floor,, and must lower their head to touch the provided abmats. The elbows must pass below the horizontal line of the shoulders to complete the descent. The athlete then presses back up to full lockout, with arms fully extended and head through at the top. Any failure to lower the head sufficiently, lack of full lockout, or not maintaining balance throughout the movement results in a no rep. Strict or kipping are acceptable.

Pull Ups: start with arms fully extended and feet off the ground, and then pull themselves up until their chin clearly comes over the bar. Strict, kipping, butterfly is permitted as long as the chin clearly comes over the bar.

Wall Walk: The athlete begins in a plank position with the hands on the floor and feet against a wall. The athlete's chest and thighs must touch the floor before the first movement begins. The athlete must then walk the feet up the wall while simultaneously walking the hands back toward the wall until the chest touches the wall and the body is fully in a vertical position. The rep is complete when both of the athlete’s hands make contact with the tape line and the body is fully extended, with the arms locked out. The athlete must then reverse the movement, walking the hands away from the wall and lowering the feet until they return to the starting plank position. Any failure to maintain control, incomplete hand or foot movement, or improper body alignment results in a no rep.

SCALED Division

Knees Above Parallel: The athlete begins hanging from a pull-up bar with the arms fully extended and must raise the knees toward the chest, bringing the thighs at least parallel to the ground. The movement is complete when the athlete achieves full knee flexion with the knees above the hips, and the legs return to full extension before beginning the next rep. A rep will not count if the knees do not reach the required height, the legs do not break the plane of the rig, or if the legs do not fully extend at the bottom.

Double Dumbbell Push Press: The athlete begins with a dumbbell in each hand, held at shoulder height with the elbows in front of the body and the palms facing forward. The athlete must push press both dumbbells overhead. The rep is complete when the arms are fully extended overhead, with the elbows locked out and the dumbbells in line with the body. Any bending of the knees after dumbbells are overhead (ie push jerk), or failure to fully extend the arms results in a no rep.

Ring Rows. The bottom of the rings need to be hanging 1m from the floor. Directly under the rings, measure out 50cm to mark where the athlete’s heels are to be planted. The athlete begins with their body slightly horizontal to the ground, a full grip on the rings, starting with the arms and legs fully extended in each rep.

Scaled Wall Walk: Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must be in front of the tape line. No part of the hand may be touching the line. Both hands must remain in front of the tape until both feet are on the wall. The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line. The fingers may NOT be touching the tape line. On the descent, the feet must remain on the wall until both hands are in front of the tape line. No part of the hand may be touching the line. The rep is credited when the athlete returns to the starting position, with the hands in front of the line and the chest, thighs, and feet touching the ground.

Sandbag hold - bear hug position - sandbag must be held tight to the body and must not come below the chin and above the thighs. If the sandbag is dropped, the workout pauses. The sandbag can be passed from athlete to athlete for the workout to continue, or dropped, the workout pauses and the next athlete picks it up.

KB Front Rack hold - knuckles under chin and elbows below shoulders. 

Sandbag clean - With the sandbag on the shoulder, the hips and knees must reach full extension. After reaching full extension, the athlete must release one arm to show full control. Each time the bag is advanced forward, it must touch the ground before beginning the next rep.

KB Hang Clean - Athletes must begin by deadlifting the KBs up either outside or between legs. Athletes must then clean both KBs from the hang into a front rack position on the shoulder where elbows are clearly beyond the KBs. Athletes must show full extension of the knees and hips in this position, with shoulders above hips, with the KBs in the front rack for the rep to be counted.