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19.1

2,000m Row – Time Cap 12

 

Athletes work in alternating 2:00 windows.

 

The working athlete must complete 12 Hang Snatch at the start of their window before starting to row.

 

At the end of their window, the athlete stops rowing and tags their partner to begin the new 2:00 window

VARIATIONS

Distance – All categories row 2,000m

 

Hang Snatch:

 

All categories except Scaled – 35/25kg

Scaled – 30/20kg

STANDARDS + GUIDELINES
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SCORECARDS

19.2

Ascending Ladder Of The Macho Man Complex

 

Athletes lift in You Go I Go format, performing 3 power cleans, 3 front squats an 3 shoulder to overhead each lift. The bar increases by 5kg every successful lift

 

One miss and that athlete is out. The other athlete can continue.

 

The score is the total of each athlete’s best lift.

 

VARIATIONS

Starting weights

Elite/RX and Masters Elite – 70kg Male. 40kg Female

All Middle Ground categories – 55kg Male. 30kg Female

Scaled – 45kg Male. 25kg Female

 

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19.3

AMRAP 13

 

Elite/RX

 

25 Deadlift 140/100kg – resting partner holds ring muscle up support

150 Wall Balls 9/6kg to 10/9′ – resting partner holds 2 x 22.5/15kg DB Overhead

50 Toes To Bar – resting partner holds deadlift

300 Double Unders – resting partner holds dead hang from bar

VARIATIONS

Masters Elite – As RX except Deadlift 125/85kg

 

Middle Ground

15 Deadlifts 110/75kg – resting partner holds ring dip support

75 Wall Balls 9/6kg to 10/9′ – resting partner holds 2 x 22.5/15kg DB Overhead

25 Toes To Bar – resting partner holds deadlift

150 Double Unders – resting partner holds dead hang from bar

 

Scaled

 

15 Deadlifts 90/60kg – resting partner holds plank on hands

50 Wall Balls 9/6kg to 10/9′ – resting partner holds 1 x 22.5/15kg DB Overhead

40 Sit Ups – resting partner holds deadlift

25 Burpees Over Bar – resting partner holds dead hang from bar

STANDARDS + GUIDELINES
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SCORECARDS

WORKOUTS AT A GLANCE

ELITE/RX
MASTERS ELITE
MIDDLE GROUND
SCALED

EVENT PARTNERS

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MERCHANDISE

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.