EVENT 1: “Assault and Battery”
6 Minutes For Time
Assault Bike Cals to 10
5 Ground to Overhead (40+ @135) (50+ @115)
10 Pullups
Assault Bike Cals to 25
5 Ground to Overhead
10 Pullups
Assault Bike Cals to 40
5 Ground to Overhead
10 Pullups
Run to Mat
EQUIPMENT USED
Assault Air Bike
Men’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 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 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. Athletes may not pedal past the respective numbers. If they intentionally do so, they will receive a 30 second penalty per offense.
The score is the time the athlete steps on the finish mat. Any remaining reps not finished will be added to the timecap.
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”
40+ Division Workout
For Time: 7 Minute Time Cap
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.
50+ Division Workout
For Time: 7 Minute Time Cap
40 Russian 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.
Equipment Used
88lb BoomBell by MadFitter
72lb BoomBell
53lb BoomBell
35lb Kettlebell
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.
Russian Swing
At the top of the swing, the kettlebell must be fully extended (top of bell over the handle) and the arms parallel to the ground, 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: 1 Minute Max Distance Handstand Walk
<1 Minute Break>
SCORE 2: 1 Mins Max Bar Muscle Ups (40+)/1 Min Max Chest to Bar Pullups (50+)
<1 Minute Break>
SCORE 3: For Time- 9 Minutes
12 Snatches @95/95
10 Toes To Bar
9 Snatches @115/105
10 Toes To Bar
6 Snatches @135/115
10 Toes To Bar
3 Snatches @155/135
Run to Mat
Weights are Masters 40+/Masters 50+
DESCRIPTION OF EVENT
SCORE 1: 1 MIN MAX DISTANCE HAND STAND WALK:
The athlete will accumulate the max distance handstand walk in 1 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: 1 MINUTE MAX BAR MUSCLE UPS IN
The athlete will go straight into as many Bar Muscle Ups as possible in 1 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 snatches 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.
Bar Muscle Up
For the bar muscle-up, you must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted. The heels may not rise above the height of the bar during the kip.
At the top, the elbows must be fully locked out while the athlete supports himself or herself above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar.
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.
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.
