THE RAINHILL TRIALS TEAMS 2025

0:00 - 6:00 = WOD 1A

First pair of one male and one female athlete complete a Max Hang Snatch + Overhead Squat

Movement Standards //

Hang Snatch: 

The barbell must be deadlifted from the ground and paused, before beginning the hang snatch. The hang position is anywhere between the hip and top of the knee. The bar must be moved in one smooth motion, clean & press is not allowed. The lift will be given when the bar is locked out in control in the overhead position, hips, knees and arms fully extended, and the bar is directly over the middle of the body, feet in line. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. It can be a muscle snatch, power snatch or squat snatch.

Overhead Squat: 

At the start of the movement the barbell must be held at full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The hip crease must pass below the plane of the knee at the bottom of the squat and will be given when the athlete stands tall, with hips and knees fully extended, feet in line with the barbell in control overhead.

6:00 - 12:00 = WOD 1B

Second pair of one male and one female athlete complete a Max Hang Clean + Front Squat

Movement Standards //

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.

Front Squat

The bar must be held in the front rack on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. The hip crease must pass below the plane of the knee at the bottom of the squat and will be given when the athlete stands tall, with the hips and knees fully extended, feet in line.

13:00 - 20:00 = WOD 1C

AMRAP 7 Mins of Pairs IGYG

First pair of one male and female athlete
Synchro: 3 Deadlift, 6 Hang Power Clean, 9 Shoulder to Overhead

Second pair of one male and female athlete: Synchro: 3 Deadlift, 6 Hang Power Clean, 9 Shoulder to Overhead

Rocket: 45kg/35kg
Rastrick: 40kg/30kg
Wood: 35kg/25kg

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 Power Clean

The barbell must clearly pause in the hang position, with the arms fully extended before attempting the rep and finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. 

Shoulder to Overhead

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

Timecap 20 Minutes

WOD 2A - 2 Rounds For Time:

Pair 1 M/M : 400m run
Pair 2 F/F: 500m row
Switch
Pair 1 M/M: 600m Row
Pair 2 F/F: 400m Run

Time to complete = Score for WOD 2A

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.

Directly into:

WOD 2B AMRAP Remaining Time:

ROCKET //

Pair 1 : 90 DU & 20 Sync Line Facing Burpees over Line
Pair 2: 20 Sync Box Overs 24” & 15 Sync TTB

RASTRICK //

Pair 1 : 60 DU & 15 Sync Line Facing Burpees over Line
Pair 2: 15 Sync Box Overs 24/20” & 12 Sync TTB

WOOD //

Pair 1 : 30 DU or 90 SU & 12 Sync Line Facing Burpees over Line
Pair 2: 12 Sync Box Step Overs 24/20” & 12 HLR (shared)

Total reps completed = Score for WOD 2B

Movement Standards //

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 3 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. 

Line Facing Burpees over Line

At the bottom, the athlete’s chest and hips must fully contact the ground at the same time before jumping over the line. Athletes may step or jump out/in at the bottom of the movement. A two footed take off is NOT required, but the athlete must jump over the line and stepping is not permitted.

Box Overs

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.

Box Step Overs

The athlete must pass over the box, from one side to another. The athlete steps up from one side to the other. 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.

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.

00:00 - 03:00 = WOD 3A
AMRAP
M/F Pair 1: Max Deadlifts
M/F Pair 2: Max Pull ups

03:00-04:00 Rest

04:00 - 07:00 = WOD 3B
AMRAP
M/F Pair 1: Max Pull ups
M/F Pair 2: Max Deadlifts

Score for WOD 3 = Total Reps for 3A + 3B

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.

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.

08:00-22:00 = WOD 4 - 14 Minute window

WOD 4A
Team 2km Row For Time

Score for WOD 4A = (Time 00:00:00)

Movement Standards //

Row

Monitors should be set to countdown 2000 metres. Athletes are responsible for setting their own foot straps and damper setting. All 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. The monitor will display the exact time for the team.

Directly into remaining time = WOD 4B

IGYG Team Relay:
10 Kettlebell Single Alternating Snatches
2 Lengths Shuttle Run

Score for WOD 4B = Total reps

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.

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.

WOD 5 - Timecap 15 Minutes

For Time: Relay Style F-M-F-M

ROCKET //

9-6-3 Alt Sandbag Clean to Shoulder 70/50
6-9-12 Team Sync Hand Release Down Ups

RASTRICK //

9-6-3 Alt Sandbag Clean to Shoulder 50/30
6-9-12 Team Sync Hand Release Down Ups

WOOD //

9-6-3 Alt Sandbag Toss Over Shoulder 50/30
3-6-9 Team Sync Hand Release Down Ups

Movement Standards //

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

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.

Hand Release Down Ups

All 4 athletes will begin lying on the ground with their chest and hips must fully contact the ground at the same time.  The hands must release to touch the side of the head above the ears at the bottom before standing to full extension at the same time, where the hands touch the side of the head at the top. Athletes may step or jump out/in at the bottom of the movement.

Each Team Member must complete the workout and enter a score on the system.

Complete all sections without rest in between. Your score is either the total time to complete all sections of the workout, or 12 minutes plus one second for each rep not completed (there are 162 repetitions in the whole workout)

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.

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. Please use the standard 9kg to 10ft target for men. Women can use a 6kg or 7kg wall ball to the 9ft target. 

HOW TO ENTER YOUR SCORE  

We would like you to enter your scores for each athlete as follows:

Example A: Sarah completes Section A but cannot perform pull-ups, so she scales them to Kettlebell swings. Her score is:

12:00 + 90  (the 90 reps is calculated as the total reps for the whole workout (162)  - the reps she has completed in section A (72) SCALED 

Example B: Bob completes Section A with pull-ups but cannot move onto CHEST TO BARS. His score is:

12:00 + 90  (the 90 reps is calculated as the total reps for the whole workout (162)  - the reps he has completed in section A (72) 

Example C: Jenny completes both Section A, Section B and 3 reps into Section C. Her score is:

12:00 + 36 (the 36 reps is calculated as the total reps for the whole workout (162)  - the reps she has completed in section A + B (126) 

Example D: Neil completes all Section A & B & C in 10:12 . His score is :

10:12

Each Team Member must complete the workout and enter a score on the system

EACH ATHLETE WILL 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.

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.

Each Team Member must complete the workout and enter a score on the system.

AMRAP 12 minute

10 x Box jump (24"/20")

10 x Clean and Jerk

10 x Burpee over bar

Increase weight each round 

M: 30kg, 40kg, 50kg, 60kg, 70kg, 80kg, 90kg

F: 25kg, 30kg, 35kg, 40kg, 45kg, 50kg, 55kg

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, Maddy completed

10 x Box jump

10 x Clean and Jerk @ 30kg

10 x Burpee over bar

10 x box jump 

8 x Clean & Jerk @ 40kg 

Her score is 48 

Each Team Member must complete the workout and enter a score on the system.

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 final rep is not permitted as the complex requires the athlete to immediately begin the hang clean. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

HANG CLEAN

The athlete must go into the first hang clean movement after the completion of the final deadlift by 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. Upon completion of the 3 hang cleans, the athlete must move straight into the shoulder to overhead movement without dropping the barbell onto the ground.

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.