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
Distance – All categories row 2,000m
All categories except Scaled – 35/25kg
Scaled – 30/20kg
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.
Elite/RX and Masters Elite – 70kg Male. 40kg Female
All Middle Ground categories – 55kg Male. 30kg Female
Scaled – 45kg Male. 25kg Female
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
Masters Elite – As RX except Deadlift 125/85kg
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
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
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.