Mountain bike race.

Individual -

9 rounds for time:

3/2 Ring Muscle Ups

1 Squat Snatch

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Pairs -

15 rounds for time:

4/2 Ring Muscle Ups

1 Squat Snatch

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Notes:

>Time Cap: 11mins.

>Pairs tag in and out as they choose, however must clearly hand tag to change the working person.

>Competitors will change their own weights.

>Scoring. The time to complete the event and cross the finish line. Any reps not completed will see one second added to the 11min time cap, plus one second awarded for failing to cross the finish line.

Flow: 

On 3,2,1… go! Individuals or pairs move to the rings and complete the required Ring Muscle Ups. Once complete they move to their Barbell and perform one Squat Snatch. Once complete they move back to the rings and begin round two. This continues until the required rounds are complete following which they then cross the finish line.

Movement Standards:

>Squat Snatch: The bar is to be moved from the ground to locked out over head so that the feet, knees, hips, shoulders, elbows and hands are in line and locked out. The competitor starts standing behind the bar, the competitor lifts the bar, and in one continuous motion catches in a squat with hip crease below the knee and arms fully extended at the elbow overhead. They then stand until the hips, knees and shoulders are in-line.

>Bar or Ring Muscle Up: The competitor starts hanging from the rings or bar at full extension of the arms, they may then use any Muscle up movement to move above the rings or bar with the arms fully locked out in the front support position. Front up raise/ Back up raise movements or rolling is NOT allowed. The individual may use a false grip to conduct the Muscle up, but, they must first start with their arms at full extension, this can be with false grip and the arms fully extended or starting in a dead hang grip and transitioning into a false grip. The competitor cannot receive any assistance to complete the muscle up. The individual may NOT start in a false grip with bent arms and then complete the Muscle up. The individual cannot come in contact with any other apparatus whilst transitioning above the rings or bar to the ring front support position.

>Toes to Ring (TTR): The competitor will start hanging from the Rings with their arms at full extension, the heels must then come from behind the vertical plain of the Rings and up so that both feet make contact with the Rigs SIMULTANEOUSLY. This will continue per repetition.

Variations:

>Elite: (iIndividual) Bar loading - First 4 rounds @80/55, next 3 rounds @95/65, last 2 rounds @110/75. (Pairs): Bar loading - First 8 rounds @80/55, last 7 rounds @100/65.

>Rx: Substitute Ring Muscle Ups for 8 TTR. (Individual) Bar loading - First 4 rounds @60/40, next 3 rounds @70/45, last 2 rounds @80/50.

>Rx Pairs: Bar loading - First 8 rounds @70/45, last 7 rounds @80/50. Substitute Ring Muscle Ups for 8 TTR

>Scaled/Teens14-15: Substitute Ring Muscle Ups for 6 TTR. Bar loading - First 4 rounds @40/25, next 3 rounds @45/30, last 2 rounds @50/35.

>Scaled Pairs: Bar loading - First 8 rounds @45/30, last 7 rounds @50/35. Substitute Ring Muscle Ups for 8 TTR.

>Teens16-17: Bar loading - First 4 rounds @60/40, next 3 rounds @70/45, last 2 rounds @80/50.

>Masters35-42 & 43-49: May choose Ring Muscle Ups or substitute for Bar Muscle Ups. Bar loading - First 4 rounds @60/40, next 3 rounds @70/45, last 2 rounds @80/50.

>Masters50+: May do Ring Muscle Ups or substitute for Bar Muscle Ups. Bar loading - First 4 rounds @40/25, next 3 rounds @45/30, last 2 rounds @50/35.

Individual -

For time:

83/63 Calorie Row

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Pairs -

For time:

193/143 Calorie Row

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Notes:

>Time Cap: Individual-5mins, Pairs-8mins

>Pairs may only tag out once each, i.e. one person rows twice and the other rows once.

>This workout will take place immediately following a 2min rest at the conclusion of Event 1.

>Scoring: The time taken to complete the stipulated calories. One second awarded for each calorie not achieved under the time cap.

>If the Rower handle is let go of, i.e. not placed securely (and carefully) into the catch, the individual will receive a five second penalty.

Flow: 

Starting seated on the Rower, legs extended, the handle in the catch and hands behind the back. On the sound of 3,2,1… go! Competitors may grab the handle and begin rowing. On the completion of the required calories the competitor will be awarded their time. There is no requirement to run to a finish line.

Variations:

Nil.

Individual -

For time:

2 LL Rope Climb

200 Du

2 LL Rope Climb

62 Db Stoh

1 LL Rope Climb

62 Box jump overs

1 LL Rope Climb

62 Deadlift

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Pairs -

For time:

5/3 LL Rope Climbs

300 Du

5/3 LL Rope Climbs

84 Db Stoh

3 LL Rope Climbs

84 Box jump overs

3 LL Rope Climbs

84 Deadlift

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Notes:

>Time Cap: 13mins

>The ‘Teaser’ released online which included Calories is INCORRECT.

>Pairs tag in and out as they choose, however must clearly hand tag to change the working person.

>Scoring. The time to complete the event and cross the finish line. Any reps not completed will see one second added to the 13min time cap, plus one second awarded for failing to cross the finish line.

Flow: 

On 3,2,1… go! Competitors will move to and complete the stipulated rope climbs. Once complete they will move to and complete the required number of Du. Once complete they return to the rope and so on, back and forth between the rope an exercises until they complete their last deadlift following which they will run across the finish line to be awarded a time.

Movement Standards:

>Rope Climb: Competitors may use the climbing method stipulated to climb the rope. The repetition is awarded once the competitor touches the blue beam the rope is fastened to. However, once they have touched the blue beam they must then lower themselves under control.

>Double Unders (DU): 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 attempts.

>Single Arm Dumbbell(Db) Shoulder to Overhead(Stoh): The Single arm Db Stoh may be completed as a Shoulder to Overhead in anyway. The Db will move from resting one head on the shoulder held with one hand only and horizontal, to a fully locked out overhead position, where the hips, knees, shoulders and elbows are locked out and the Db is over the centre of the body, and the feet are placed side by side under the hips. The resting hand may not touch the Db at anytime from the time it is taken from the ground - this will constitute a no-rep. The repetition is complete when locked out overhead under control.

>Box Jump Overs: The competitor starts standing behind the box. The competitor must then jump both feet up, onto the box, and then step off the other side perpendicular to where they started. There is no requirement to extend on top of the box. Individuals must step down regardless of the division which they have entered. Scaled competitors may also step up.

>Deadlift: The competitor starts standing behind the Barbell. They lift the Barbell until the hips, knees and shoulders are in line. The competitor may use a pronated or alternate grip with the hands must be outside the feet. Sumo Deadlift is NOT allowed. Bouncing the bar at any time is NOT allowed.

Variations:

>Elite: Rope Climbs are Legless. Db @30/22.5kg. Box jump overs @24”. Deadlift @90/60(Individual) @110/70(pairs).

>Rx, Masters(all): Standard Rope Climbs. Db @22.5/15. Box jump overs @24”. Deadlift @80/50(Individual) @90/60(pairs).

>Scaled: Standard Rope Climbs (1 not two for the first two segments). 200 Du scaled to 25 and 300 scaled to 50. Db @22.5/15. Box jump overs @24” (may step up). Deadlift @70/45(Individual) @80/50(pairs).

>Teens(14-15): Standard Rope Climbs. Db @22.5/15. Box jump overs @24”. Deadlift @70/45.

Individual -

For time:

1000m Run

200m Walking lunge

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Pairs -

For time:

1000m Run

200m Walking lunge

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Location:

>This event will take place at the Auckland Domain, the start line will be on the filed next to Winter Garden Road.

Notes:

>Time Cap: 10mins (*updated)

>Pairs will run the 1000m together (at the same time), and lunge together (at the same time), in all instances covering the same distance.

>Distances are approximate and may vary.

>Lunges are carrying a sandbag - the bag may be held either as a bear hug or rested on the shoulders.

>Scoring: time to complete the entire prescription. Each 100m of lunge not complete will be 1sec added to the 10min cap, if the run is incomplete competitors will be awarded a time of 10:03.

Flow: 

On 3,2,1… go! Competitors will run one lap around the designated track (within the Auckland Domain), upon returning from the run (in the instance of pairs both must complete the run before beginning the lunge) competitors will pick up the Sandbag then lunge out to a turnaround point and back. Once they cross the start/finish line of the lunge they will be awarded a time.

Movement Standards:

>Lunge:With a Sandbag held either infront of the body or rested on the shoulder, walking forward the competitors will lunge, alternating legs each step and ensuring the stand to full extension of the knees and hips with a straight line through the body between each rep/lunge. The sand bag may not rest on the leg if held infront of the body, nor can the resting hand push off the leg if the sandbag is held on the shoulder.

Variations:

>Elite, Rx, Masters(all), Teens(16-17), Scaled males: 30-35kg Sangbag

>Teens(14-15), Scaled females: 10-15kg Sandbag

Individual -

For as many reps as possible:

Deadball lift (and pass over)

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Pairs -

For as many reps as possible:

Deadball lift (and pass over)

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Notes:

>Time Cap: Individual-90sec, Pairs-2mins

Flow:

On the sound of 3,2,1… go! Competitors can pick up the Deadball then lift or throw it over the apparatus. Once the ball has fallen to the ground they can either roll it back to then complete another rep from the same side, or they can move to the other side of the apparatus to again lift or throw the Deadfall over the apparatus. This will continue until the time expires.

Variations:

>Elite: 65/45kg

>Rx, Teens(16-17), Masters(35-42, 43-49): 55/35kg

>Scaled, Teens(14-15), Masters(50+): 45/25kg

Individual -

With a 5min cap, for time:

21.15.9

Thrusters

Pull Ups

@5mins, for time…

45 Thrusters

45 Pull Ups

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Pairs -

With a 5min cap (P1), for time:

27.15.9

Thrusters

Pull Ups

@5mins, (P2)for time…

50 Thrusters

50 Pull Ups

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Flow: 

On 3,2,1… go! Competitors will move to the Barbell and complete the first 21 or 27 (for pairs) Thrusters, once complete they will move the Pull Up bar and complete the same number of reps as they did Thrusters Once complete they will move back to the Barbell and complete the 15s and the 9s in the same fashion, before which time they will run across the start line (NOT the finish line). At the five minute mark competitors (or team mate number two in the pairs) will move to the Barbell and complete the prescribed Thrusters before moving to the Pull Up bar to do the same, and then run across the finish line to be awarded a time.

Notes:

>Individual competitors will finish the first segment at the start line.

>Regardless of completion, competitors must start the second 5min segment from behind the start line.

>Pairs, partner one will complete the first 5min segment, partner two will complete the second 5min segment.

>Pairs are responsible for changing their own weights.

>Scoring: The worst score achieved for either segment (i.e. in each of the 5min blocks) is the score you/your pair will be awarded.

>Scoring: The time taken to complete the prescribed number of reps in a 5min segment. Any rep not complete will see 1sec added to the time cap of 5mins.

Movement Standards:

>Thruster: The competitor, will front rack the bar, squat down until their hip crease goes below the top of their knee, then stand until they are fully extended with the hips, knees and shoulders in line, at the same time pressing the bar overhead. The competitor’s elbows must NOT touch their knees throughout the lift. The competitor may NOT jerk the bar over head. This is completed as a single movement.

>Pull Ups: The competitor must start hanging on the bar with the arms fully extended and their feet off the ground. They must then pull up until their chin is higher than the horizontal plain of the TOP of the bar. The competitor may perform a strict, kipping or butterfly pull-up to achieve this.

Variations:

>Elite: Individual @45/30, Pairs @50/35

>Rx, Teens(16-17), Masters(all): Individual @40/30, Rx pairs @45/30

>Scaled, Teens(14-15): Individual @35/25, Scaled pairs @40/30.

Individual -

For time:

39 Ttb

35 Ttb

10m Handstand walk

10m Handstand walk

15m Handstand walk

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Pairs -

39 Sync Ttb

35 Sync Ttb

10m Handstand walk

10m Handstand walk

10m Handstand walk

10m Handstand walk

15m Handstand walk

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Notes:

>Time Cap: 7mins

>Each set of Ttb will be completed on an opposing side of the Rig.

>Pairs: any of the pairing may complete the HS walk, however both team mates must complete atleast one segment each.

>Scoring: time to complete the entire prescription. Each rep not complete will be 1sec added to the 7min cap.

Flow: 

On 3,2,1… go! Competitors will move to the Pull Up Rig and complete the first set of Ttb, once complete competitors will move to the other side of the Pull Up Rig and complete the 2nd set of Ttb. Once complete competitors will move to the floor and complete the HS walk (Individuals as out, back and out. Pairs as out and back twice before to the finish), once complete competitors will run across the finish line to be awarded a time.

Movement Standards:

>Toes to Bar (Ttb): The competitors will start hanging from the bar with their arms at full extension, the heels must then come from behind the vertical plain of the bar and up so that both feet make contact with the bar SIMULTANEOUSLY in between the hands. This will continue per repetition. Sync timing (pairs): feet touching the Pull Up bar.

>Handstand walk: Competitors may not touch the white taped line at any time during the HS walk. Competitors must start with both hands placed on  the floor prior to the marked Segment, and must clear the line at the end of the marked segment by clearly touching the ground past the line with both palms (whilst in a Handstand). Rx, Masters and Teens competitors must start each attempt behind where they were last placed hands during the previous attempt.

>Situps: Each rep of the sit-up begins with the competitor’s back in contact with the floor, their knees bent, and their hands touching the floor above their head. At the top, the competitor will raise their torso so that their chest is upright and their hands touch their toes.

Variations:

>Elite: Unbroken HS walk segments.

>Rx, Teens(14-15): 3 attempts to achieve each HS walk segment.

>Scaled: HS walk is 15m only, competitors have 3 attempts to achieve every 5m block. Ttb replaced with Situps.

Masters(all), Teens(16-17): 2 attempts to achieve each HS walk segment.

Individual -

For time:

70 Power Snatch

15 Bar Facing Burpees

9 Bar Facing Burpees

Run to finish

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Pairs -

For time:

Partner one…

30 Clean & Jerk

15 Bar Facing Burpees

9 Bar Facing Burpees

Run to finish

Partner two…

30 Snatch

15 Bar Facing Burpees

9 Bar Facing Burpees

Run to finish

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Notes:

>Pairs will complete as a conga line type event, I.e. partner one will complete their part and once they cross the finish line partner two will complete theirs.

>Time cap: 8mins.

>Scoring: The time taken to complete the stipulated workout. One second awarded for each rep not achieved under the time cap.

Flow (individual):

On the sound 3,2,1… go! Competitors will move to their Barbell and complete 70 (or 45 for scaled) Power Snatch. Once complete competitors move to the first parallel bar and complete 15 bar facing Burpees, once complete competitors will then move to the final parallel bar to complete 9 bar facing Burpees before running to the finish.

Flow (pairs):

On the sound 3,2,1… go! Partner one will move to their Barbell and complete 30 Clean & Jerk. Once complete partner one moves to the first parallel bar and completes 15 bar facing Burpees, once complete partner one will then move to the final parallel bar to complete 9 bar facing Burpees before running to the finish. This will then release partner two from the start line who will follow the same format only this time completing Snatch in place of Clean & Jerk.

Movement Standards:

>Clean & jerk: The competitor first lifts the Barbell to the frontrack whereby the hips, knees and shoulders are in-line, at the same time the elbows must be in front of the Barbell. They may use any forms of clean: Muscle Clean, or Power Clean, or Squat Clean. They then move the Barbell overhead to a fully locked out overhead position, where the hips, knees, shoulders and elbows are locked out and inline. And the feet are placed side by side under the hips. They may Strict or shoulder press, or Push press, or Push or power jerk, or Split jerk the Barbell. The repetition is complete when locked out overhead under control. The competitor may clean the bar and continue from the front rack to overhead without extending during the clean.

>Snatch: The bar is to be moved from the ground to locked out over head so that the feet, knees, hips, shoulders, elbows and hands are in line and locked out. The competitor may Muscle Snatch, Power Snatch or Squat Snatch the bar. The bar must be in constant motion from the ground until locked out. Single reps maybe performed but the bar must be completely stationary before continuing the next rep. Bouncing the bar is not allowed.

>Bar Facing Burpees: REPETITIONS ARE HAND RELEASE. The competitor starts standing behind the bar. The competitor lowers themselves to the floor until their chest and thighs make contact with the floor, they then lift their hands from the ground to touch the parallel bar. Once touched they then stand up and jump the bar. There is no requirement to double foot jump but both feet must be off the ground at a point in time, i..e competitors may NOT step over the bar. Each Burpee must be performed perpendicular to and facing the bar. The competitor’s head cannot be over the bar. The individuals may use any method to lower themselves to the ground.

Variations:

>Elite: 30/25kg

>Elite pairs: 50/35kg

>Rx: 30/25kg

>Rx pairs: 40/30kg

>Scaled: 30/25kg. 70 Snatch scaled to 45 reps.

>Scaled pairs: 40/30kg