WORKOUT - FINAL
On a 10 min running clock:
Part A
3 Rounds for time
20 Dumbbell snatch, alternating
20 Chest to bar pull up
Time cap 6 min
Score is Time OR Reps
Complete part B between 6:00-10:00
Part B
In a 4 min window
4rep Front squat from the floor
*first squat can be a squat clean
Score is KG
Men 70lbs / Women 50lbs Dumbbell
On a 10 min running clock:
Part A
3 Rounds for time
20 Dumbbell snatch, alternating
20 Pull up
Time cap 6 min
Score is Time OR Reps
Complete part B between 6:00-10:00
Part B
In a 4 min window
4rep Front squat from the floor
*first squat can be a squat clean
Score is KG
Men 50lbs / Women 35lbs Dumbbell
On a 10 min running clock:
Part A
3 Rounds for time
20 Dumbbell snatch, alternating
10 Pull up
Time cap 6 min
Score is Time OR Reps
Complete part B between 6:00-10:00
Part B
In a 4 min window
1RM Power clean
Score is KG
Men 35lbs / Women 20lbs Dumbbell
- PullupバーはBOXかドロップマット１個どちらかのみ
- 時間内に終わった場合持ち上げなければプレートを変更しても良い
- バーベルのプレートはついていないところからスタート
- 10minまでに全ての動作を完了する
- ジャッジはプレートの変更を手伝わない
For time
1000 / 700m Bike
50 Wall ball
40 Box jump over
30 Deadlift
- TIEBREAK -
20 / 10 Ring muscle up
Time cap 12 min
Score is Time (Tiebreak Time) OR Reps (Tiebreak Time)
Men 20lbs / Women 14lbs Wall ball
Men 24 / Women 20 Box jump over
Men 100kg / Women 70kg Deadlift
For time
1000 / 700m Bike
40 Wall ball
30 Box jump over
20 Deadlift
- TIEBREAK -
5 / 1 Ring muscle up
Time cap 12 min
Score is Time (Tiebreak Time) OR Reps (Tiebreak Time)
Men 20lbs / Women 14lbs Wall ball
Men 24 / Women 20 Box jump over
Men 100kg / Women 70kg Deadlift
For time
1000 / 700m Bike
40 Wall ball
30 Box jump over
20 Deadlift
- TIEBREAK -
5 / 1 Bar muscle up
Time cap 12 min
Score is Time (Tiebreak Time) OR Reps (Tiebreak Time)
Men 14lbs / Women 10lbs Wall ball
Men 24 / Women 20 Box jump over
Men 80kg / Women 60kg Deadlift
- バイクは既定のmを超えるまで降りてはいけない
- スタート前に椅子の高さなど調整する時間を設ける
7 min AMRAP
32 Double under
16m(8reps) Dumbbell 1arm overhead walking lunge
16m(8reps) Handstand walk
* each Lunge / HSW in 4m segments.(2m=1rep)
Score is Reps
Men 70lbs / Women 50lbs Dumbbell
7 min AMRAP
32 Double under
16m(8reps) Dumbbell 1arm overhead walking lunge
16m(8reps) Handstand walk
* each Lunge / Handstand walk in 4m segments.(2m=1rep)
Score is Reps
Men 50lbs / Women 35lbs Dumbbell
7 min AMRAP
32 Double under
16m(8reps) Dumbbell 1arm overhead walking lunge
8 Dumbbell burpee
* each Lunge in 4m segments.(2m=1rep)
Score is Reps
Men 35lbs / Women 20lbs Dumbbell
- 片道４m真ん中の２mで線を引き2m=1レップとする（16m-8レップ）
For time
40 / 30 cal Row
10 Shoulder to overhead
3 / 1 Legless Rope climb
10 Shoulder to overhead
40 / 30 cal Row
Time cap 10min
Score is Time OR Reps
Men 80kg / Women 50kg Shoulder to overhead
Men 15ft / Women 12ft Rope climb
For time
40 / 30 cal Row
10 Shoulder to overhead
3 / 2 Rope climb
10 Shoulder to overhead
40 / 30 cal Row
Time cap 10min
Score is Time OR Reps
Men 60kg / Women 40kg Shoulder to overhead
Men 15ft / Women 12ft Rope climb
For time
30 / 20 cal Row
10 Shoulder to overhead
2 Rope climb
10 Shoulder to overhead
30 / 20 cal Row
Time cap 10min
Score is Time OR Reps
Men 50kg / Women 35kg Shoulder to overhead
Men 15ft / Women 12ft Rope climb
- 12ftにテープでマークをして降りるときに両手がそのラインを超えるまでは飛び降りてはいけない
For time
21 cal Ski Erg
15 Bar facing burpee
9 Thruster
Time cap 5min
Score is Time OR Reps
Men 70kg / Women 45kg Thruster
For time
21 cal Ski Erg
15 Bar facing burpee
9 Thruster
Time cap 5min
Score is Time OR Reps
Men 60kg / Women 40kg Thruster
WORKOUT - ONLINE QUALIFIER
EVENT 1
10minute AMRAP
2-4-6-8-10-etc
DB box step overs
Alt DB Ground to Overhead
35 Double unders each round
Score is reps
Women 15 / Men 22.5kg Dumbbell
Women 20 / Men 24 DB Box step overs
EVENT 1
10minute AMRAP
2-4-6-8-10-etc
DB Burpee
DB Single arm thruster
20 Broad jumps over a gap each round
Score is reps
Women 9 / Men 15kg Dumbbell
Women 50 / Men 75cm Broad jumps over a gap
In a 12minutes window:
EVENT2a
3 Rounds for time
20 Toes to bar
20 Overhead squat
Time cap 8minutes
Begin event B immediately at 8minute mark
Score is Time OR Reps
EVENT2b
4minutes to establish a 1RM of the following
Clean + Hang clean + Jerk
Score is kg
Women 30 / Men 40kg Overhead squat
In a 12minute window:
EVENT2a
3 Rounds for time
20 Sit up
20 Alternating Dumbbell Ground to Overhead
20 Dumbbell goblet squat
Time cap 8minutes
Begin event B immediately at 8minute mark
Score is Time OR Reps
EVENT2b
4minutes to establish a 1RM of the following
Deadlift
Score is kg
Women 9 / Men 15kg Dumbbell
For time:
50 Cal row
40 Pull up
30 thruster
— TIEBREAK1
20 Chest to bar pull up
10 thruster
— TIEBREAK2
10 / 5 Bar muscle up
Time cap 12minutes
Score is Time OR Reps
Women 30 / Men 40kg 30 Thruster
Women 40 / Men 60kg 10 Thruster
Women 5 / Men 10 Bar muscle up
For time:
30 Jumping Squat
30 Dumbbell deadlift
30 Jumping Squat
30 Double Dumbbell lunge
30 Jumping Squat
30 Hand Release Push Up / Knees Hand Release Push Up
Time cap 12minutes
Score is Time OR Reps
Women 9 / Men 15kg Dumbbell
Women Knees Hand Release Push Up /
Men Hand Release Push Up
動画の撮り方について
- 高さ、距離がしっかりと明確に映るよう撮影
- 始まる前に使用する器具の重さや高さが正しいかを撮影し、動画内にも明確に映るよう撮影
- 動画は途中で切ったりせず、編集もしないこと。明確にパフォーマンスが見えるよう撮影
- タイマーをワークの最初から最後まで映すこと（アプリのタイマー可）
- ムーブメントスタンダードを守られている事が明確に分かるように撮影
- カウントダウンタイマーは使用しない