Wod #3

Our finale this year has the numbers shared equally between team members  –  but this time the TEAMS AVERAGE AGE BRACKET  determines the weights used.

Your teams Average Age Bracket is the same as the division you entered under.

To recap – add your ages together, then divide by two.  That number indicates your Average Age Bracket.  The table below and your score sheets clearly show RXd weights for each Average Age Bracket.

Note:  Individual athletes can scale down weights one or two age brackets/weight options if required, but will earn less points per rep.

Don’t worry about how to count up the scaling until after you have completed the WOD.

 

PAIRS WORKOUT / 15 min AMRAP

 

100 Russian KettleBell Swings

50 Air Squat Box Overs (20″ box)

25 Sumo Deadlift High-Pulls

50 Sit ups (standard or butterfly)

10 x 10m / 10 x 33ft Farmers Walk

Reminder team members AVERAGE AGE determines the weight the team should use.  You can scale down weights through the age ranges.

 

WOD # 3  – 15 min AMRAP Combined average age < 30 Combined Average Age

30 – 39

Combined Average Age

40 – 49

Combined Average Age

50 – 59

Combined Average Age

60 +

RXd weights for all weighted exercises 24kg / 53 lb 20kg / 44 lb 16kg / 35 lb 12kg / 26 lb 8kg / 18lb

 

Scaled 1 = is one weight level lower

Scaled 2 = is two weight levels lower from that shown under the Average age bracket

(ie.  RXd for a pair whose average ages are in the 30 – 39 bracket  is  20kg / 44lb,  Scaled 1 is 16kg/35lb,  Scaled 2 is 12kg/26lb)

 

DOWNLOAD YOUR SCORE SHEET & MOVEMENT STANDARDS HERE

MOVEMENT STANDARDS      WOD # 3 


PAIRS WORKOUT  –  15 MIN AMRAP

100 Russian KettleBell Swings

50 Air Squat Box Overs (20″ box)

25 Sumo Deadlift High-Pulls

50 Sit ups (standard or butterfly)

10 x 10m / 10 x 33ft Farmers Walk

 

GENERAL RULES

  • Partner workout. One person working.  One person resting.  Each partner must complete 50% of each exercise, but can swap in and out as required.
  • The stated number of each exercise must be completed by the pair before moving onto the next exercise.
  • The pair must share equipment (including KBs), unless one of the pair is scaling to a different level.
  • Farmers Walk requires the stated weight to be held in each hand   Average Age of +60 has an 8kg KB in each hand.
  • Weighted exercises require the working athlete place KB on the ground prior to the resting athlete swapping in Athletes must start their reps with the KB/s on the ground.
  • Unweighted exercises do not require athletes to tag in – however the working athlete must have fully completed a rep before their partner can begin.
  • 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.
  • Scaled 1 is one weight level lower and Scaled 2 is two weight levels lower from that shown under your teams Average 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 15 mins.  It can count up or count down.

The first athlete begins standing at full extension behind their KB with the KB on the ground. At the call of “3-2-1 … Go!” the first athlete may begin.

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 RKBS and continue until the full 15 minutes has run through.

During the workout, when an athlete can no longer complete the 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).

Farmers Walk – athletes must start from behind the first marker and progress to the second marker.  This represents 1 stretch.  The return journey marks the second stretch and so on.

Workout finishes when the clock signals 15 mins has expired.

The team total is submitted as your team score.

 

RUSSIAN KETTLEBELL SWINGS (RKBS)

At the top of the movement the KB must reach shoulder height, hips and knees fully extended, arms straight.

At the bottom of the movement the KB must pass behind the heels.

 

AIR SQUAT – BOX OVERS (anyhow)

Instruction:

Movement starts with the athlete standing behind the box

Athlete completes an Air Squat and then completes a Box Over – once the athlete is over the other side of the box the rep is complete

 

Air Squat Movement Standard:

Movement starts with hips and knees fully extended, facing the box

At bottom of movement hip crease must be below the top level of the knee

Athlete must return to full extension (start position) before initiating the box over   ie.  The athlete cannot jump or step onto the box without first coming to full extension, they may then dip to initiate their jump if required.

 

Box Over Movement Standard:

Movement starts with the athlete having come to full extension at the top of the Air Squat.

Athlete can jump or step up onto the box, both feet must touch the top of the box.

Athlete is not permitted to have hands on the box while feet are on the top (older or athletes with current disabilities may use someones hand for support if required)

The movement is finished when the athlete jumps or steps down to the opposite side (both feet must ground)

 

SUMO DEADLIFT HIGH-PULLS

Movement starts with the KB on the ground in front of the athlete.

Athletes feet may be placed anywhere between heels just outside of shoulder width – to heels approx. 6 inches outside of width of each shoulder

Movement finishes with the athlete standing with hips and knees at full extension and the KB handle pulled to a minimum of chest height and elbows above wrists.

KB must touch ground between reps.

 

SIT UPS – STANDARD OR BUTTERFLY

Athlete lies on back with legs bent, feet flat on the floor for standard sit ups, or soles of feet together and knees falling to side for butterfly

Movement starts with athlete touching ground behind them with both hands.

Movement finishes with athlete touching toes.

*Feet may leave the ground during the movement, however feet must stay together, any separation of feet is a no rep

 

FARMERS WALK

Athlete must carry both KBs in the hang position.

KBs must be carried in the athletes hands at his/her sides.  Holding the KBs in a racked positon or any other way is not allowed.

If KBs are set down, the athlete may not make any forward progress until KBs are once again in the hang position.

Athlete must start each walk from behind a marker.  They may start at any end as long as they are behind a marker.

Athletes must go past the finish marker before turning around to begin the return journey

Only fully completed 10m (or 33ft equivalent) lengths will count towards points.

One 10m / 33ft length = 1 point.

DOWNLOAD YOUR SCORE SHEET & MOVEMENT STANDARDS HERE

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