WOD/Movement Standards

"The Punisher"

21 Thrusters
15 Burpee Broad Jumps
21 Calorie Row
15 Burpee Broad Jumps
21 Thrusters

9 Minute Time Cap

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Rx
Thrusters: 115/80, Burpee Broad Jumps: 4 Foot Jump

Intermediate/Masters 35-39/Masters 40-44
Thrusters: 95/65, Burpee Broad Jumps: 3/2.5 Foot Jump

Scaled/Masters 45+
Thrusters: 80/55, Burpee Broad Jumps: 2/1.5 Foot Jump

42 Thrusters
30 Burpee Broad Jumps
42 Calorie Row
30 Burpee Broad Jumps
42 Thrusters

14 Minute Time Cap

_______________________

Rx
Thrusters: 115/80, Burpee Broad Jumps: 4 Foot Jump

Intermediate/Masters 35-39/Masters 40-44
Thrusters: 95/65, Burpee Broad Jumps: 3/2.5 Foot Jump

Scaled/Masters 45+
Thrusters: 80/55, Burpee Broad Jumps: 2/1.5 Foot Jump

*There is no minimum work requirement. Teams can divide workout however they’d like.

1 OF 4: Thrusters

What we’ll be looking at:
1. At the bottom of the thruster, athletes hip crease must break parallel.

2. At the top of the thruster, the barbell must come to a full lockout overhead (hips, knees, and arms fully extended). The bar should be directly over the middle of the athlete’s body.

2 OF 4: Burpee Broad Jumps

What we’ll be looking at:
1. Athlete’s fingers must be behind the line at the bottom of the burpee.

2. Before going into the broad jump, the athlete’s full body must be completely behind the line.

3. On the jump, athlete’s heels must clear the line completely. If an athlete fails to clear the line (due to the heels touching the line on a jump), the rep will not count. If the athlete’s heels touch the mark, the athlete must complete the full burpee broad jump again.

3 OF 4: Calorie Row

What we’re looking for:
Athletes will remain on the rower until the screen shows the total number of calories needed to complete the movement (21 for individuals & 42 for teams). Athletes may not begin to get up when the rower shows less than the total number of calories.

4 OF 4: Athlete Transitions (Teams)

 

What we’re looking for:
1. There is no minimum work requirement. Teams can divide work however they’d like.

2. Athletes do not need to tag to transition. Once an athlete has clearly finished working, the next athlete may begin.

2 OF 6: Power Cleans
What we’ll be looking at:
1. Athlete must finish each rep with hips & knees fully extended with the bar in the front rack and elbows in front of the bar.
3 OF 6: Kettlebell Swings

What we’re looking at:

1. At the top of the swing, athletes must finish with the kettlebell completely inverted with hips, knees, and elbows completely extended.

2. At the bottom of the swing, athletes wrists must pass the heels.

4 OF 6: Pull-ups & Chest-to-Bar Pull-ups
What we’re looking for:

1. At the top of the chest-to-bar pull-up, the chest must come into contact with the bar below the collarbone.

2. At the top of the pull-up, athletes’ chin must clearly break the horizontal plane of the bar.

2. At the bottom of the chest-to-bar pull-up, athletes’ arms must be fully extended.

5 OF 6: Hand-Release Push-ups
What we’re looking for:

1. At the top of the movement, the elbows must be locked.

2. At the bottom of the movement, the chest must touch the floor and both hands must clearly be lifted off of the ground.

3. A straight body position with legs no wider than shoulder-width must be maintained thoughout the movement.

"The {Grippy} AMRAP"

9 Minute AMRAP
20 Russian Kettlebell Swings
15 Toes-to-Bar
10 Hang Power Snatches
5 Overhead Squats
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Rx
Russian Kettlebell Swings: 70/53
Power Snatches: 115/80
Overhead Squats: 115/80

Intermediate/Masters 35-39/Masters 40-44
Russian Kettlebell Swings: 53/35
Power Snatches: 95/65
Overhead Squats: 95/65

Scaled/Masters 45+
Russian Kettlebell Swings: 35/25
Power Snatches: 75/55
Overhead Squats: 75/55
Knees-to-Midline Instead of Toe-to-Bar

12 Minute AMRAP
60 Russian Kettlebell Swings
45 Toes-to-Bar
30 Hang Power Snatches
15 Overhead Squats

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Rx
Russian Kettlebell Swings: 70/53
Power Snatches: 115/80
Overhead Squats: 115/80

Intermediate/Masters 35-39/Masters 40-44
Russian Kettlebell Swings: 53/35
Power Snatches: 95/65
Overhead Squats: 95/65

Scaled/Masters 45+
Russian Kettlebell Swings: 35/25
Power Snatches: 75/55
Overhead Squats: 75/55
Knees-to-Midline Instead of Toe-to-Bar

1 OF 6: Russian Kettlebell Swings

What we’ll be looking at:
1. At the top of the Russian kettlebell swing, the kettlebell must reach, at minimum, the athlete’s collarbone. Arms must be fully extended. Knees and hips must be fully extended.

2. At the bottom of the swing, athletes wrists must pass the heels.

In the video, reps 1-3 are example of good reps.

Reps 4-5 are bad reps because the kettlebell does not reach the collarbone.

Reps 6-8 are bad reps because the arms are not fully extended. 

Reps 9-11 are bad reps because the knees are not fully extended

2 OF 6: Toes-to-Bar
What we’re looking for:

1. At the bottom of the movement, athlete’s arms must be fully extended. Feet must be brought back behind the bar & the rest of the body.

2. At the top of the movement, both feet must clearly make contact with the bar at the same time. Feet must be positioned inside the placing of the hands.

3. Burpees must be performed perpendicular to the bar -Athletes will be facing the bar.

 

3 OF 6: Knees-to-Midline
What we’re looking for:

1. At the bottom of the movement, athlete’s arms must be fully extended. Feet must be brought back behind the bar & the rest of the bode collarbone.

2. At the top of the movement, athletes must raise their knees above the height of their hips.

4 OF 6: Hang Power Snatches

Top: This is a good rep

Top: This is a good rep

Top: This is a ‘no rep’ since the barbell is in front of the athlete’s body instead of directly over the middle.

Top: This is a no rep. The arms not fully extended when brought down to the hang.

What we’ll be looking at:
1. At the top of the hang power snatch, the barbell must come to a full lockout overhead (hips, knees, and arms fully extended). The bar should be directly over the middle of the athlete’s body.

2. For the hang, the bar must come down at least to hip level with arms fully extended (as shown in the picture).

3. When picking the bar off the floor, the athlete must come up to full extension (like a deadlift), then they can go into their hang position. Athletes cannot bring the bar directly from the floor to their hang position.

 

 

5 OF 6: Overhead Squats

Top: This is a good rep

Top: This is an example of a common ‘no rep since the hips are not fully extended.

What we’ll be looking at:
1. At the top of the overhead squat, the barbell must come to a full lockout overhead (hips, knees, and arms fully locked out). The bar should be directly over the middle of the athlete’s body.

2. At the bottom of the overhead squat, the athlete’s hip crease must go below parallel.

 

 

6 OF 6: Athlete Transitions (Teams)

 

What we’re looking for:
1. There is no minimum work requirement. Teams can divide work however they’d like.

2. Athletes do not need to tag to transition. Once an athlete has clearly finished working, the next athlete may begin.

"The BoxLife Triplet"

80 Double-under Buy-in
6-8-10
Deadlifts
Box Jumps
Squat Cleans
80 Double-under Buy-out
11 Minute Time Cap
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Rx
Deadlifts & Squat Cleans: 185/130
Box Jumps: 24/20

Intermediate/Masters 35-39/Masters 40-44
Deadlifts & Squat Cleans: 145/100
Box Jumps: 24/20

Scaled/Masters 45+
Deadlifts & Squat Cleans: 115/80
Box Jumps: 24/20 (Step-ups Allowed)
120 Singles Instead of 80 Double-unders

200 Double-under Buy-in
3-3-6-6-9-12-15
Deadlifts
Box Jumps
Squat Cleans
200 Double-under Buy-out
13 Minute Time Cap

 

Athletes will rotate rounds on the rounds of 3 & 6. Athlete 1 must complete their full round before Athlete 2 begins the next round. After the round of 6 (starting at the round of 9) athletes can partition reps however they’d like.

_______________________

Rx
Deadlifts & Squat Cleans: 185/130
Box Jumps: 24/20

Intermediate/Masters 35-39/Masters 40-44
Deadlifts & Squat Cleans: 145/100
Box Jumps: 24/20

Scaled/Masters 45+
Deadlifts & Squat Cleans: 115/80
Box Jumps: 24/20 (Step-ups Allowed)
120 Singles Instead of 80 Double-unders

1 OF 2: Deadlifts

What we’ll be looking at:
1. At the top of the deadlift, hips & knees must be fully extended with the athlete’s  shoulders and head behind the bar.

2. No excessive bouncing is allowed!

3. Traditional deadlift only (hands outside the knees). Sumo deadlifts are not allowed.

2 OF 2: Squat Cleans

What we’re looking for:
1. At the bottom of the squat clean, athletes’ hip crease must break parallel and have elbows slightly in front of the bar.

2. At the top of the squat clean, athletes must stand up completely with knees and hips fully extended.

3 OF 4: Step Overs (Scaled)
What we’re looking for:

1. Athletes do not have to stand up fully on top of the box.

2. No part other than the athlete’s feet may touch the box.

3. Athletes may step up/down, jump on/off, or jump completely over the box.

 

 

4 OF 4: Athlete Transitions (Teams)
1. Athletes will rotate rounds. The first athlete will complete an entire round before the next athlete can begin. Athletes may not begin working, at any point, unless their partner has completed their respective round.

2. Athletes do not need to tag to transition. Once an athlete has clearly finished working, the next athlete may begin.