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WORKOUTS BY CATEGORY AT A GLANCE

lw 19.1

19.1 A – Amrap 6

Ascending Ladder in 2s

Power Cleans

Burpee Box Jump Overs 24/20″

2, 2, 4, 4, 6, 6, 8, 8, and so on

At 6:00 – Two minute rest + transition

19.1 B – Starting at 8:00

500 Metre Row For Time

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lw 19.2

19.2 – On a 12 Minute Rolling Clock

0-3:00

100 Double Unders + One Rep Max Bench Press

3-7:00

100 Double Unders + Three Rep Max Front Squat

7-12:00

100 Double Unders + Five Rep Max Deadlift

Score is the total of the three lifts

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lw 19.3

19.3 – For Time, 8 Minute Time Cap

15-12-9 Overhead Squats (a)

25 Foot Handstand Walk after each round (b)

Then

45 Thrusters (c)

45 Chest To Bar Pull Ups (d)

(a/b/c/d) are used for reference in category variations below15-1

 

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19.1 variations

Elite RX – 80/55kg

Elite 35 – 80/55kg

Elite 40 – 70/45kg

Middle Ground – 65/45kg

Middle Ground 35 – 65/45kg

Middle Ground 40 – 60/40kg

Teens – 65/45kg

Scaled – 50/35kg + Burpee Box Step Overs

Scorecard + Standards

19.2 variations

Elite RX – As Written

Elite 35 – As Written

Elite 40 – As Written

Middle Ground – 75 Double Unders Per Window

Middle Ground 35 – 75 Double Unders Per Window

Middle Ground 40 – 75 Double Unders Per Window

Teens – 75 Double Unders Per Window

Scaled – 150 Single Unders Per Window

Scorecard + Standards

19.3 variations

Elite RX – (a) OHS 60/40kg. (b) 25 foot HSW. (c) Thruster 40/30kg. (d) Chest To Bar Pull Ups

Elite 35 – (a) OHS 60/40kg. (b) 25 foot HSW. (c) Thruster 40/30kg. (d) Chest To Bar Pull Ups

Elite 40 – (a) OHS 50/35kg. (b) 25 foot HSW. (c) Thruster 40/30kg. (d) Chest To Bar Pull Ups

Middle Ground – (a) OHS 50/35kg. (b) 50 Foot Waiter Walk 2 x 24/16kg (c) Thruster 40/30kg. (d) Pull Ups

Middle Ground 35 – (a) OHS 50/35kg. (b) 50 Foot Waiter Walk 2 x 24/16kg (c) Thruster 40/30kg. (d) Pull Ups

Middle Ground 40 – (a) OHS 45/30kg. (b) 50 Foot Waiter Walk 2 x 24/16kg (c) Thruster 40/30kg. (d) Pull Ups

Teens – (a) OHS 45/30kg. (b) 25 foot HSW or 50 Foot Waiter Walk 2 x 24/16kg (c) Thruster 40/30kg. (d) Pull Ups

Scaled – (a) Front Squat 45/30kg. (b) 50 Foot Waiter Walk 1 x 24/16kg (c) Thruster 35/25kg. (d) KB Swings (American) 24/16kg

Scorecard + Standards

lw 19.1

lw 19.2

lw 19.3

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OTHER EVENTS

filming TIPS

Always film your workouts with your phone in landscape orientation. The extra width of shot will be important to ensure you can get all your movements and equipment in view

Check your video settings and ensure you have enough memory available,

Search for ‘Wodproof’ in your app store. You can find our workout specific timers on there which will overlay onto your video recording

Use a video compression app to reduce your filesize to something manageable.

Search ‘Video Compressor’ to find a range of options

Keep your video recordings under 15 minutes, and upload to a sharing site such as Youtube, Vimeo, Google Drive, Dropbox, etc

Remember that public sharing sites may block your video if it contains copyrighted music.

Give yourself plenty of time to upload your video. If you are happy with your workout, get it submitted. 

With closed leaderboards, you gain nothing by waiting till the 17th to submit.

Late videos may not be accepted.