POWER HELL-EN

TEAMS

16:00 RUNNING CLOCK

PART ONE: TEAMS WILL PERFORM A 4x400M RELAY

One member will start and run 400m, a baton will be passed off to next team member and will run 400m. This will continue until all 4 members have performed a 400m.

PART TWO: AT 10:00, TEAMS WILL PERFORM IN M/F PAIRS, ALTERNATING PAIRS FOR 6:00 AMRAP

RX: 21 American Kettlebell Swings EACH (70/45)*/ 12 Bar muscles ups**

Intermediate: 21 American Kettlebell Swings EACH (55/35)*/ 12 Chest to bar pullups**

Scale: 21 American KB Swings EACH (45/25)*/ 12 Chin above bar pull ups**

PAIRS WILL ALTERNATE UNTIL 16:00 MARK OF RUNNING CLOCK. ONLY ONE MALE/FEMALE PAIR MAY BE WORKING AT A TIME FOR EACH ROUND. PAIRS MUST SWITCH EACH ROUND.

*Partner 1 must complete all KB swings before partner 2 begin KB Swings

**Pull variations can be completed however, no minimum work requirement


INDIVIDUALS

FOR TIME: 14:00 TIME CAP

RX/Masters 35

400M RUN/ 27 American Kettlebell Swings (70/45)/ 15 Chin above Bar pull ups

400M RUN/ 24 American Kettlebell Swings/ 12 Chest to bar pull ups

400M RUN/ 21 American Kettlebell Swings/ 9 Bar Muscle Ups

Intermediate/Masters 40/Master 45

400M RUN/ 27 American Kettlebell Swings (55/35)/ 12 Chin above Bar pull ups

400M RUN/ 24 American Kettlebell Swings/ 9 Chest to Bar Pull ups

400M RUN/ 21 American Kettlebell Swings/ 6 Bar Muscles Ups

Scaled/Masters 50+/Teen

400M RUN/ 27 American Kettlebell Swings (45/25)/ 15 Kettlebell Sumo Deadlift High Pulls (45/25)

400M RUN/ 24 American Kettlebell Swings/ 12 Hanging Knee Raises

400M RUN/ 21 American Kettlebell Swings/ 9 Chin above bar pull ups


SCORE

For individuals the score is time to completion. If the athlete does not complete the workout within the time cap, the score will be 14:00, plus all reps not completed. The run will count for 1 rep. The run must be fully completed to count for the rep.

Teams will receive TWO scores for this challenge. Part One is total time for 400m relay. Part Two is total reps completed in 6:00 AMRAP.

If a team doesn’t complete the 400m in under 10 minutes, they will still receive a score (what time it took to complete) but they will have to wait to start the AMRAP portion till all 4 members have completed the relay. The faster you finish, the more rest you will have till the 6 minute AMRAP starts.


MOVEMENT STANDARDS

AMERICAN KETTLEBELL SWINGS

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.

BAR MUSCLE UPS

In the bar muscle-up, the athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and 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 while the athlete is in the support position 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. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed.

CHEST TO BAR PULL UPS

These are standard chest to bar pull-ups. Full extension of the arms must be reached at the bottom. At the top, the chest (anywhere below the clavicle) must come into contact with the bar. Just achieving sufficient height is not enough. There must be visible contact. Any grip on the bar and any type of kipping are allowed as long as these standards are met.

CHIN ABOVE BAR PULL UPS

These are standard pull-ups. Full extension of the arms at the bottom, chin over the height of bar at the top. Any grip on the bar and any type of kipping are allowed.

HANGING KNEE RAISES

The arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. At the top of the repetition, the athlete must raise the knees above the height of the hips.

SUMO DEADLIFT HIGH PULL

Kettlebell starts on the ground between the athlete’s feet. The athlete will deadlift the kettlebell, hips will extend and elbows stay above the kettlebell the whole time. Keeping the elbows higher then the kettlebell, the kettlebell must pass thru the hips and reach the collarbone of the athlete with hips and knees in full extension.

POWER GRIND


TEAMS

7:00 AMRAP – 1:00 TRANSITION – 7:00 AMRAP

In pairs, men then women

2…4…6…8… adding 2 reps every round

Medicine Ball Over Shoulder 

After every round

Complete one sled push 20 yards down and 20 yards back

Partner 1 performs one full round, then Partner 2 starts second round

Ex: Partner 1 does 2 MB over shoulder, then sled push. Partner 2 does 4 MB over shoulder, then sled push, and so on until 7:00 is up

DURING 1:00 TRANSITION, TEAMS WILL CHANGE OUT SLED WEIGHTS.  ANY OF TEAM MEMBERS CAN HELP WITH CHANGING THE WEIGHT.

At 8:00 the women will go in the same format as men.

LOADS

RX: 100/80 Ball, 215/165 sled

Intermediate: 80/60 Ball, 165/125 sled

Scale: 60/40 Ball, 125/75 sled

(weights for sled include prowler sled weight 75 pounds)


INDIVIDUALS

7:00 AMRAP

2..4..6..8.. adding 2 reps every round

Medicine Ball Over Shoulder

After every round

Complete one sled push 20 yards down and 20 yards back

LOADS

RX/Masters 35: 100/80 Ball, 215/165 sled

Intermediate/Masters 40/Masters 45: 80/60 Ball, 165/125 Sled

Scaled/Masters 50+/Teen: 60/40 Ball, 125/75 Sled

(weights for sled include prowler sled weight 75 pounds)


SCORE

Score is total reps complete in set time for AMRAP.  Teams will receive one score based on reps completed for both pairs.  One rep for each medicine ball over shoulder and one rep for each 20 yard sled push, the sled push must be completed with whole sled crossing line.


STANDARDS

MEDICINE BALL OVER SHOULDER

The medicine ball starts on the ground and must be lifted to the shoulder, then pass over the shoulder.  When the medicine ball is at the shoulder, hips and knees must reach full extension. Reps are completed at athletes discretion, the athlete does not have to alternate reps.

SLED PUSH

The sled must be in front of the athlete and pushed with the two vertical handles. To complete the 20 yards, the whole sled will start behind the starting line and just the whole sled must pass the 20 yard line. The sled must be completely past the 20 yard prior to being pushed back. To finish, the whole sled must be pushed across original starting line.

POWER UP

TEAM

FOR TIME: 12:00 CAP

In Pairs—Women then Men

15 Hang Clean EACH

Run up and down hill TOGETHER

12 Front Squats EACH

Run up and down hill TOGETHER

9 Shoulder to Overhead EACH

Run up TOGETHER

LOAD

RX: 165/115

Intermediate: 135/95

Scaled: 95/65

This challenge will have one time for the team. The women will work in a pair until completion followed by the men who will do the same. Partner 1 will complete all of their reps before partner 2 can begin theirs. Each partner will complete 15 hang cleans. Both athletes will run up and down the hill returning to their bar together. Each partner will complete 12 front squats. Both athletes will run up and down the hill returning to their bar together. Each partner will complete 9 shoulder to overhead. The bar must be brought down to shoulders before the athlete can drop the bar. A NO REP will be administered if dropping the bar from overhead. Both athletes will run up and down the hill returning to their bar together. When the women return to their bar after the shoulder to overhead, the men will begin their hang cleans. Once the men complete the final reps of shoulder to overhead, they will run up the hill to the finish line where the workout will be completed. This challenge will have a 12:00 Cap.


INDIVIDUALS

FOR TIME: 10:00 CAP

21 Deadlifts

Run up and down hill

18 Hang Clean

Run up and down hill

15 Front Squat

Run up and down hill

12 Shoulder to overhead

Run up hill

LOAD

RX/Masters 35: 185/125

INT/Masters 40/Masters 45: 135/95

Scaled/Masters 50+/Teen: 95/65

At the call of 3-2-1-GO the athlete will step to their bar and begin 21 deadlifts, conventional style only (hands outside of legs). The athlete will run up and down the hill returning to their bar. The athlete will perform 18 hang cleans, any variation (power, split or squat). The athlete must pick up the bar and pause at the hang position prior to performing these reps. If the weight is dropped, the hang position must be reestablished. The athlete will run up and down the hill returning to their bar. The athlete will perform 15 front squats through full range of motion (hip crease below knees at the bottom and hips and legs fully extended at the top). The athlete will run up and down the hill returning to their bar. The athlete will perform 12 shoulder to overhead. This can be performed any way including press, push press, power jerk or split jerk. The bar must be brought back to shoulders before the athlete can drop the bar. A NO REP will be administered if dropping the bar from overhead. The athlete will run up the hill to the finish line where the workout will be completed. This challenge will have a 10:00 Cap.


MOVEMENT STANDARDS

DEADLIFT: This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. No bouncing.

HANG CLEAN: A muscle clean, power clean, squat clean or split clean may be used as long as the barbell starts from the hang and comes up to the shoulders, with the hips and knees fully extended, the feet in line and the elbows in front of the bar. Starting at the floor, the athlete lifts the barbell until hips and knees reach full extension and the shoulders are behind the bar. The arms must be straight throughout. A pause here is necessary before beginning the rest of the complex in order for the effort to count. This is also the starting position of each repetition of the hang clean and must be reached after the deadlift and again prior to the second hang clean.

FRONT SQUAT: The barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean will count as a repetition as long as all the above requirements are met.

SHOULDER TO OVERHEAD: Shoulder press, push press, push jerk and split jerk are all permitted. At the top, the arms, hips and knees must be fully locked out with the barbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. If a split jerk is performed, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead. The bar must be brought back to shoulders before the athlete can drop the bar. A NO REP will be administered if dropping the bar from overhead.