Event 1: “Hells Bells”
For Time (13 Minute Timecap)
2 Separate Scores
Female Team Workout
60 BoomBell (Russian) Swings (Score 1: Max Unbroken Reps by Athlete 1 @53lbs)
60 BoomBell Goblet Squats (35lbs)
60 Weighted Step Up and Over (35lb Slam Ball to 20 Inch Box)
60 Single Arm BoomBell Hang Snatches (35lbs)
*All while 3 other objects are being held by team
*4 Objects used are 53lb BoomBell, 35lb Kettle Bell, 35lb Slam Ball, and Rogue Ballistic Block (70lbs)
(Total Time is Score 2)
Male Team Workout
60 BoomBell (American) Swings (Score 1: Max Unbroken Reps by Athlete 1 @53lbs)
60 BoomBell Goblet Squats (53lbs)
60 Weighted Step Up and Over (35lb Slam Ball to 20 Inch Box)
60 Single Arm Kettle Bell Hang Snatches (53lbs)
*All while 3 other objects are being held by team
(Total Time is Score 2)
*Objects used are 72lb BoomBell, 53lb BoomBell,35lb Kettlebell, 35lb Slam Ball, and Rogue Ballistic Block (70lbs)
Description of Event
On 3,2,1 Go, the team will pick up all 4 objects off the floor in order for any reps to count. Once all objects are picked up by the team, Athlete 1 will begin by completing as many unbroken reps as possible until he/she gives up. Score 1 is the number of reps they complete. Unbroken is defined as the athlete giving up by letting go of the BoomBell or giving it to a teammate, not a “no-rep”.
Once they give up, the team will complete the remaining reps of the 60 Swings. There is no order or minimum number of reps each athlete must complete. The judge will mark down the time it took to complete that for Score 1 and the clock will continue to run. The objects may be placed down once the team has finished the 60th rep.
The team will continue to work by completing 60 Goblet Squats.There is no order or minimum number of reps each athlete must complete. Again, all objects must be held off the ground by the team for these reps to count. The objects may be placed down once the team has finished the 60th rep.
The team will continue to work by completing 60 Weighted Step Up and Overs.There is no order or minimum number of reps each athlete must complete. Again, all objects must be held off the ground by the team for these reps to count. The objects may be placed down once the team has finished the 60th rep.
The team will continue to work by completing 60 One-Arm Snatches.There is no order or minimum number of reps each athlete must complete. Athletes can use either/any hand as much as they would like. There is no minimum work requirement for either hand. Again, all objects must be held off the ground by the team for these reps to count.
Score 2 will be the total time for the workout. Any unfinished reps will be added to the 13 Minute time cap.
“Objects” and the Penalty for Dropping An Object
The objects are BoomBells, Kettle Bells, 1 Slam Ball (35lbs), and 1 Rogue Ballistic Block. The objects must be held or supported by the team and all members of the team must be standing up. The objects cannot touch the ground, the box, or any other external object in order to rest the held objects. They can touch or rest on each other while the athlete is holding or supporting it. Please note that after 60 reps of each movement, the objects may be placed on the ground for rest but once an athlete starts the first of 80 reps, the objects must not hit the ground.
If any of the 4 objects touch the ground or an outside object during the 60 repetitions, the team will incur a penalty of 10 Box Jumps done by any athlete. All objects may be dropped while one athlete is completing their box jumps.
Teammates can hold the objects together as long as they are standing up. The team does not have to pick up the box as one of their objects. Teammates can help each other lift objects in order to hold them.
MOVEMENT STANDARDS
Russian Swing
At the top of the swing, the kettlebell must be fully extended (top of 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.
Kettle Bell Goblet Squat
The movement begins with the Kettle Bell held by both hands and underneath the chin 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.
Weighted Step Up and Over
The athlete will hold the Slam Ball in any manner desired. They will step up on to the box, stand straight up, and then step down on the other side of the box. The Slam Ball may not touch the box during the movement.
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.
Box Jump Over
Each rep begins with a two-footed jump. One-footed jumps and step-ups are not permitted. The athlete must land on top before jumping off to the other side. The athlete may not use their hands, and the feet must go over the box, not around it. The athlete does not have to stand straight up while on top of the box.
Each rep ends on the opposite side of the box from where it began. The next rep will begin from there and return to the first side. Stepping down from the box and single-foot landings are permitted.
EVENT 2: “Assault and Battery”
2 Scores, 12 Minutes Total Time
SCORE 1:
3 Minute Time Cap
Athlete 1
20 Cals On Assault Bike
10 Ground to OH (95/55)
20 Hanging Knee Raises
Run to Finish Mat
<1 Minute Break>
SCORE 2:
AMRAP in 8 Minutes
Athlete 2:
20 Hanging Knee Raises
10 Ground to OH (95/55)
20 Cals On Assault Bike
Tag Athlete 3
Athlete 3:
20 Cals On Assault Bike
10 Ground to OH (95/55)
20 Hanging Knee Raises
Tag Athlete 2
Both Athletes Run to Barbell
AMRAP Synchronized Bar Facing Burpees in remaining time
EQUIPMENT USED:
Assault Air Bike
Men will use Men’s Barbell
Women will use Women’s Barbell
Pull Up Bar
DESCRIPTION OF EVENT:
There are 2 scores for this event. Athlete 1 will complete the first part for one score and the 2 remaining athletes will complete the second part for the other score. Score 1 is For Time and Score 2 is scores as an AMRAP. This describes both the Male and the Female event
SCORE 1
Athlete 1 will begin standing behind the Air Assault Bike, turned off. On 3,2,1 GO, they will sit on the bike and begin pedaling. Once completed, they will run down their lane and complete the Ground to OH. Once completed, they will run to the rig and complete the Hanging Knee Raises. Once completed, they will run to the finish mat. The score is the time the athlete finishes on the mat. If the athlete does not finish, their score will be any remaining reps not completed. There are 51 total reps in this event. The run to the mat is the last rep.
There will then be a 1 Minute Break. During this time, teams need to reset the Assault Bike. This is not the judges responsibility.
SCORE 2
Athlete 2 will begin on the starting mat. On 3,2,1, GO, they will run to the Pull Up rig and complete 20 Hanging Knee Raises. Once complete, they will make their way down the lane and complete 10 Ground to OH. Once complete, they will make their way to the Assault Bike and complete the cals. The Assault Bike must be reset in order for Athlete 2 to start pedaling.
Once complete, Athlete 2 will tag Athlete 3 (standing behind the Assault Bike) and either one will need to reset the Assault Bike. Once the Assault Bike is reset, Athlete 3 will begin pedaling and complete 20 Cals. Once completed, they will run down their lane and complete 10 Ground to OH. Once completed, they will run to the rig and complete 20 Hanging Knee Raises. Once completed, Athlete 3 will run back to the Assault Bike and tag Athlete 2.
They will then make their way to the barbell and complete as many Synchronized Bar Facing Burpees as possible in the remaining time. Their score is the total amount of reps completed. Running to tag the teammates does count as 1 rep each. There are a total of 102 reps before the burpees begin.
MOVEMENT STANDARDS
Hanging Knee Raises
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. At the top of the repetition the athlete must raise their knees above the height of their hips.
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.
Bar-Facing Burpees/Synchronized Bar-Facing Burpees
Each burpee must be performed perpendicular to and facing the barbell. The athletes’ heads cannot be over the barbell. The pair must hold the bottom position together with their chests and thighs touching the ground. They must then jump over the barbell from both feet and land on two feet. One-footed jumping, landing or stepping over is not permitted.
EVENT 3: “THE ASCENT”
AMRAP in 11 Minutes
Each athlete will complete
5 Hang Snatches (65/45)
5 Box Jumps Overs (24″/20″)
1 Round is all 3 Athletes completing the above work as a relay. Each round, the rep scheme will increase by 1 rep for each movement. Women will use women’s barbells and men will use men’s barbells.
Description of Event:
On 3,2,1, GO, the 1st athlete will complete 5 Hang Snatches and then 5 Box Jump Overs. They will tag Athlete 2 and he/she will complete the same. Athlete 2 will tag Athlete 3 and he/she will complete the same.
Athlete 1 will then be tagged and complete 6 Hang Snatches and 6 Box Jump Overs. The next two athletes will follow and for every round finished, the team will add 1 more rep per movement.
The final score will be designated by a number, a decimal point, and a number after the decimal point.
It will be LAST ROUND COMPLETED.NUMBER OF REPS COMPLETED IN CURRENT ROUND.
So if the entire team finished the round of 7 reps, and the first athlete has done 5 Snatches, the team score is 7.5. Highest rep count wins.
Movement Standards
Hang Snatch
The hang snatch begins with the barbell held at or above the knees, 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. Split snatches and muscle snatches are permitted as long as they meet the movement requirements.
Box Jump Over
Each rep begins with a two-footed jump. One-footed jumps and step-ups are not permitted. The athlete may jump over the box without touching it, or may land on top before jumping off to the other side. The athlete may not use their hands, and the feet must go over the box, not around it.
Each rep ends on the opposite side of the box from where it began. The next rep will begin from there and return to the first side. Stepping down from the box and single-foot landings are permitted.
