EVENT 1: “Assault and Battery”
6 Minutes For Time
Assault Bike Cals to 10
5 Ground to Overhead (185/115)
10 Chest to Bar Pullups
Assault Bike Cals to 25
5 Ground to Overhead
10 Chest to Bar Pullups
Assault Bike Cals to 40
5 Ground to Overhead
10 Chest to Bar Pullups
Run to Mat
EQUIPMENT USED
Assault Air Bike
Men will use Men’s Barbell
Women will use Women’s Barbell
Pull Up Bar
DESCRIPTION OF EVENT
The Athlete will begin standing behind the Air Assault Bike, turned off. On 3,2,1 GO, they will sit on the bike and begin pedaling to complete 10 Cals. Once completed, they will run down their lane and complete 5 Ground to OH. Once completed, they will run to the rig and complete 10 Chest to Bar Pull Ups. Once completed, they will run back to the Assault Bike and pedal until the monitor reads 25. They will then complete the Ground to Overhead and the Chest to Bar Pull Ups and head back to the Assault Bike and pedal until the monitor reaches 40. They are finished when they complete the Ground to Overhead and the Chest to Bar Pullups then run to the finish mat.
The Assault Bike monitor will remain on the duration of the workout. The Assault Bike will not be reset and will stay on the entire time. There a total of 40 cals for this workout. Athletes may not pedal past the respective numbers. If they intentionally do so, they will receive a 30 second penalty per offense.
MOVEMENT STANDARDS
Pull-Up/Chest to Bar Pull Up
This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar.
This is a standard chest-to-bar pull-up. Any style of pull-up is permitted, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest (any point below the clavicle) must clearly come into contact with the bar.
Ground to Overhead
Barbell starts on the ground. The lift finishes with the barbell over the head with hips extended and arms locked out holding barbell overhead. Feet are together and underneath hips. The athlete may complete a snatch or clean and press in any manner as well.
Event 2: “Hells Bells”
For Time: 7 Minute Time Cap
Female Division Event:
40 American BoomBell Swings @72lbs (Max Unbroken for Score 1)
30 Double BoomBell Front Squats (53lbs + 35lbs)
20 One Arm Hang Snatches (53lbs)
Score 2 is total time. Any unfinished reps will be added to the time cap.
Male Division Event:
40 American BoomBell Swings @88lbs (Max Unbroken for Score 1)
30 Double BoomBell Front Squats (88lbs + 72lbs)
20 One Arm Hang Snatches (72lbs)
Score 2 is total time. Any unfinished reps will be added to the time cap.
Equipment Used
88lb BoomBell by MadFitter
72lb BoomBell
Description of Event
On 3,2,1 Go, the athlete will pick up the BoomBell and begin max unbroken swings. Once they place the BoomBell on the floor, the judge will record their number for score 1. They will then continue until the are done with 50 swings.
Once completed, they will move their stall mat (100lbs) down the lane and begin their squats.
Once complete, they will move their stall mat down the lane to complete their snatches.
Score 2 is the total time. Any unfinished reps will be added to the time cap.
MOVEMENT STANDARDS
American Swing
At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. There is no requirement for flexing the knees.
Double BoomBell Front Squat
The movement begins with both BoomBells held in each hand and resting on top of the arms with the athlete standing straight up with feet underneath fully extended hips. The athlete will squat below parallel and end with the athlete standing straight up in the beginning position.
1-Arm BoomBell Snatch
Start of 1st Rep
Top Position
Start of Next Rep
At the top, the BoomBell must come to full lockout overhead with the hips, knees and working arm fully extended, and the kettlebell directly over the middle of the body. The BoomBell must “turn over” to rest on the back of the forearm and must pass below the hips at the beginning of each rep.
The first rep of a set may be taken directly overhead from the ground, but successive reps will be from the hang. The BoomBell must be controlled to the ground and set in an upright position before the athlete lets go of it. If an athlete drops the BoomBell before it has settled on the ground, the last repetition will not count.
EVENT 3: “Arms Race”
13 Minutes Total Time
SCORE 1: 2 Minutes Max Distance Handstand Walk
SCORE 2: 2 Mins Max Bar Muscle Ups
<1 Minute Break>
SCORE 3: For Time- 8 Minutes
12 Snatches @155/85
10 Toes To Bar
9 Snatches @185/105
10 Toes To Bar
6 Snatches @205/125
10 Toes To Bar
3 Snatches @225/145
3 Free Standing HSPU’s
Run to Mat
DESCRIPTION OF EVENT
SCORE 1 (MAX DISTANCE HAND STAND WALK):
The athlete will accumulate the max distance handstand walk in 2 minutes. 1 rep is 10 feet. If the athletes fail during the 10 foot area, they will start back from behind the line of the last completed. There is no order or minimum requirement for any athlete. This is scored as an AMRAP.
SCORE 2: MAX BAR MUSCLE UPS IN 2 MINUTES
The athlete will go straight into as many Bar Muscle Ups as possible in 2 minutes. This does not have to be done unbroken.
SCORE 3 (FOR TIME):
After a 1 minute break from Scores 1 and 2, the athlete will start at their bar. It will be loaded with the starting weight and there will be all necessary plates behind their station for future weight changes.
The athlete will complete 12 snatches.
Once the 12 snatches are complete, the athlete will move to the rig and perform 10 Toes to Bar.
Once they are complete, the athlete may then change/add the next plates for the 9 snatches. Only when they are completed with the Toes to Bar may they add/change the weights for the next set of snatches.
Once the 9 snatches are complete, the athlete will move to the rig and perform 10 Toes to Bar.
Once they are complete, the athlete may then change/add the next plates for the 6 snatches.Only when they are completed with the Toes to Bar may they add/change the weights for the next set of snatches.
Once the 6 snatches are complete, the athlete will move to the rig and perform 10 Toes to Bar.
Once they are complete, the athlete may then change/add the next plates for the 3 snatches.Only when they are completed with the Toes to Bar may they add/change the weights for the next set of snatches.
Once the 3 snatches are complete, the individual will complete 3 Free Standing Handstand Push Ups underneath the rig on the soft matting.
Once they are complete, they will run down away from the start mat toward the crowd and end behind the line where time will be marked. Any remaining reps will be added toward the time cap of 8 minutes.
MOVEMENT STANDARDS
Handstand Walk
The athlete must start with their feet behind the start line and must stay within their lane as they travel forward. Each lane will be marked at 10-foot increments. If at any time the athlete comes down from their hands, they must restart from the last increment they crossed. Both hands must cross the 10-foot increment line to earn credit for that distance. Each 10-foot section will count as 1 rep.
Snatch
The snatch begins on the ground, and the barbell is brought overhead in one smooth motion. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. Touch-and-go is permitted. No bouncing. Split snatches and muscle snatches are permitted as long as they meet the movement requirements. Power or Squat Full Snatches are permissible.
Toes-to-Bar
In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom, and the feet must be brought back behind the bar and behind the body.
Free Standing Handstand Push-Up
The athlete will perform a Handstand Push Up without the use of a wall or object to support their body. The rep begins with the athlete fully locked out at the top showing control. They will lower themselves down and their head will touch the matting. The rep will end with the athlete’s arms fully locked out at top, showing control. For freestanding handstand pushups, athletes must keep only the head and hands within the designated area, measuring 36 x 24 inches.
