Wod #1

We have decided to open this years event with big fun, a big challenge (grip strength I can feel – you – fading – faadii – faaaa – maybe gone completely!)  and lots of requirement to work as a partnership!

Every age bracket has weights assigned to their individual/calendar/actual age, so pairs with mixed age brackets will be doing the workout with different weights.

Note:  You can scale down your weights one or two age brackets/weight options if you require, but you will earn less points per rep.

Don’t worry about how to count up the scaling until after you have completed the WOD (math is hard!)

 

PAIRS WORKOUT / 12 min AMRAP

50 Dead Lifts

40 Hang Clean (Power or Squat)

30 Shoulder to Overhead (STOH)

20 Front Squats

Each team members ACTUAL/CALENDAR AGE determines the weight they should use.  You can scale down weights through the age ranges.

 

WOD # 1  – 12 min AMRAP Aged < 30 Aged 30 – 39 Aged 40 – 49 Aged 50 – 59 Aged 60 +
RXd weights for all exercises 35kg / 75 lb 32.5kg / 70 lb 30kg / 65 lb 27.5kg / 60 lb 25kg / 55lb

 

Scaling Options

Scaled 1 = is one weight level lower

Scaled 2 = is two weight levels lower from that shown under your calendar/actual age bracket

(ie.  RXd for under 30 year old is 35kg/75lb,  Scaled 1 is 32.5kg/70lb,  Scaled 2 is 30kg/65lb)

Note:  60+ can scale down to 20kg (Scaled 1)  or  15kg (Scaled 2)

 

DOWNLOAD YOUR SCORE SHEET & MOVEMENT STANDARDS HERE

 

MOVEMENT STANDARDS      WOD # 1

 

 PAIRS WORKOUT  –  12 MIN AMRAP

50 Dead Lifts

40 Hang Clean (Power or Squat)

30 Shoulder to Overhead (STOH)

20 Front Squats

 

GENERAL RULES

  • Each exercise has a different requirement for how the partnership is required to work.  Please read the Movement Standards Carefully.
  • Each athlete has their own barbell – barbells should not be shared between the pair.
  • Any athlete can scale.  One person in a pair scaling does not mean their partner has to – ie. One person can scale down and one person stay RXd
  • Any athlete may start the workout RXd and scale down during the workout if required.  NOTE – both parties must stop working out until weights have been safely changed  ie. The other athlete cannot continue with the workout until both parties are fully ready to participate.  Athletes may assist their partner to change weights.
  • Scaled 1 is one weight level lower and Scaled 2 is two weight levels lower from that shown under your calendar/actual age bracket
  • Judges should note which athletes are operating at RXd, Scaled 1 or Scaled 2, and when the athlete altered down a Scale level (score sheets provided to accommodate this)

 

MOVEMENT STANDARDS AND EVENT INSTRUCTIONS:

Clock should be set for 12 mins.  It can count up or count down.

The athletes begin standing behind their barbells.  At the call of “3-2-1 … Go!” the deadlift sets should begin as described.

As soon as the pair has completed one exercise in the described fashion, they move onto the next.

Partnerships finishing the entire workout begin again with deadlifts and continue until the full 12 minutes has run through.

During the workout, when an athlete can no longer complete their RXd weight safely (or from the start if necessary for safety reasons), they can drop to Scaled 1 for a score of .5 per rep for any reps completed at Scaled 1, or as necessary down to Scaled 2 for a score of .25 per rep for any reps completed at Scaled 2 (the score sheet will make this clearer).

Workout finishes when the clock signals 12 mins has expired.

Athletes scores are added together and the team total is submitted as your team score.

DEADLIFT SET

Instruction: 

One working (deadlifting), one resting (with barbell in hang position or with athlete hanging from a pull up bar).

For the first round if the resting athlete chooses to hang from a pull up bar they must still begin standing behind their barbell.

Resting athlete must be in position before the working athlete begins deadlifting.

Partners can swap in and out as required, but both must complete 25 reps.

On the swap resting athlete must be in either of the stated ‘rest’ positions prior to the working athlete starting deadlifts.

The resting athlete may choose any rest position and can swap rest positions at any time.

Working athlete can only deadlift while the ‘resting athlete’ is in one of the stated rest positions

Athletes can only swap when the other partner has fully completed a rep and the barbell has returned to, and is controlled on the ground.

Deadlift Movement Standard:

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.

Barbell Hang Movement Standard:

Athlete must stand with hips and knees at full extension, arms straight.  Any grip is permitted.  Athlete cannot bend arms or bend at waist to ‘shelve’ the barbell.

Athlete Hanging from Pull Up Bar Standard:

Athlete must hang at full extension from a pull up bar.  Any grip is permitted.  Athletes feet must not touch the ground.

 

HANG CLEAN SET

Instruction:

Alternating reps.  Athlete 1 does all odd numbered reps.  Athlete 2 does all even numbered reps.

The Hang Clean may be a Power Clean or Squat Clean.

Each athlete must complete their rep to a fully extended standing position with the barbell in a racked position prior to the next athlete beginning their rep.

Hang Clean Movement Standard:

Each repetition must start from the hang.

If the athlete has had to rest, any repetitions starting from the ground must be done in two separate movements (deadlift to full extension – then dip into the hang to begin the clean).

The bar cannot pass below the top of the knee for it to be classed as a hang clean.

Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended.

The athlete must be in the Hang Clean finish position prior to their partner beginning the next rep.

The ‘resting’ athlete remains in the finish/racked position while their partner fully completes their rep to the stated finish position.

The Hang clean being received in a squat position is permitted but not required.

 

SHOULDER TO OVERHEAD (STOH) SETS

Instructions:

One work, one rest.

No minimum or maximum number of reps per person.

If swapping, working athlete must have returned Barbell to ground prior to the resting athlete picking up their Barbell from the ground and taking it to the racked position to begin reps.

STOH Movement Standards:

Strict Press, Push Press, Push Jerk and Split Jerk are acceptable.

Movement begins with bar in racked position on shoulders.

At top of movement hips and knees must be fully extended, arms must be locked out Overhead.

Bar finishes directly over heels   (ie if split jerk is used, feet must be brought back together with hips, knees and elbows fully extended before rep is complete)

 

FRONT SQUAT SETS

Instruction:

Done in synchronised fashion.

Both athletes should hit the bottom of the squat as close to the same time as possible, and must hit the finish position (top of squat) at same time.

Front Squat Movement Standard:

In the Front Squat the barbell must be held in the front rack position, with elbows in front of the bar and the bar resting on the shoulders.

At the bottom of the movement the crease of the hips must pass below the height of the kneecap (allowances will be made for ROM issues due to injury or age if required).

At the top, the knees and hips must be completely open with the athlete standing at full extension and the barbell controlled.

 DOWNLOAD YOUR SCORE SHEET & MOVEMENT STANDARDS HERE

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