2020 Online Final WOD’s

British Masters Championships ONLINE Finals Weekend!

WOD 1 – Speed Limit

WORKOUT DESCRIPTION

This workout is for time, with a 6min time cap. The athlete starts standing tall with the barbell on the floor, on the call of 3,2,1,go…. the athlete picks up the bar to begin the set of 5 overhead squats. The athlete then completes 15 box jump overs. When these are complete the athlete returns to the bar and completes 10 power cleans. 15 Chest to bar must then be completed before returning to the barbell and completing a further 10 power cleans. The athlete then completes 15 box jump overs and finishes with 5 overhead squats.

The workout is for time, so the athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed before the 6 minute time cap.

There is no tiebreak for this workout  (total reps is entered as tiebreak in score submission box).

MOVEMENT STANDARDS

Overhead Squat

The Bar must start from the floor
At the bottom of the squat, he hip crease must be clearly below the top of the knee.
A full squat snatch is permitted but not required to start the movement.
The barbell may not touch any part of the body other than the hands during the repetition.
The rep is credited when the barbell reaches full lockout overhead, with the athlete’s hips, knees, and arms fully extended, and the bar directly over the middle of the body.
The athlete may not use a rack.

Box Jump Overs

A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete jumps on top of the box using a two-foot landing and then jump or step off to the other side
Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep
There is no requirement to stand tall while on top of the box.
If any other body part touches the box, the athlete must restart the rep from the same side.

Power Clean

Start each rep with the barbell on the ground.
Touch and go is permitted.
The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.
No bouncing or dropping and catching the barbell on the rebound.
If dropped, the barbell must settle on the ground before the start of the next rep.
Power cleans, squat cleans, and split cleans are permitted.
Hang cleans are not allowed.

Chest to Bar Pull Ups

This is a standard chest-to-bar 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, with the athlete’s feet off the ground.
Overhand, underhand or mixed grip are all permitted.
The rep is credited when the chest clearly comes into contact with the bar below the collarbone. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

Masters 55+ & Teens 13-15 Only: Pull Ups

This is a standard chin-over-bar pull-up.
Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met.
The arms must be fully extended at the bottom with the feet off the ground.
At the top of the movement, the chin must break the horizontal plane of the bar.
Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.

VIDEO STANDARDS

  • Athlete must state name and division at start of video
    Clearly show (in-focus) close up of all weight plates, barbell and section of rig to be used
  • Clearly show height of box used
  • Have all equipment, athlete and judge within frame from start to finish
  • Set up camera so squats can be viewed from side on
  • Ensure camera angle allows for pull up/ chest to bar reps to be clearly seen
  • Have a judge present at all times
  • Your judge must be confident enough to no-rep you, if necessary
  • Clock in screen at all times, ideally use the WODproof App, which has our workouts ready for you to use (search BMC/ BTC)

WOD 2 – Double Trouble

WORKOUT DESCRIPTION

This workout is for time, with a 8min time cap. The athlete starts standing tall with the dumbbells on the floor, on the call of 3,2,1,go…. the athlete picks up the dumbbells to begin the set of 21 double dumbbell snatches. The athlete then completes 21 double dumbbell front squats. When these are complete the athlete completes 50 double unders. After the double unders the athlete completes 15 reps of the snatch and front squat followed by another 50 double unders. The athlete then completes 9 reps of the snatch and front squat and then finishes the workout with a final set of 50 double unders. The workout is for time, so the athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed before the 8 minute time cap.

A tiebreak time must be recorded after each set of double unders has been completed.

MOVEMENT STANDARDS

Double Dumbbell Snatch

  • The double dumbbell snatch starts with both dumbbells on the ground and finishes with both dumbbells directly overhead.
  • The dumbbells must be lifted overhead in one motion.
  • Both dumbbells must touch the floor. Only one head of each dumbbell will need to touch the floor.
  • Touch and-go is permitted.
  • Bouncing the dumbbell is not allowed.
  • At the top, the arms, hips and knees must be fully locked out with the dumbbells clearly over the middle of the athlete’s body when viewed from profile.
  • The athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.
  • Once the athlete has reached lockout, the repetition will count.

Double Dumbbell Front Squats

  • The rep begins from the top, with knees and hips extended and dumbbells on the shoulders.
  • A squat clean into the first rep  is allowed.
  • The dumbbells must be held on the shoulders, with hands touching some part of the dumbbells.
  • There is no requirement to maintain a full grip on the dumbbell the entire time.
  • At the bottom of the squat, the hip crease must pass below the knees.
  • At the top, the hips and knees must be fully extended with dumbbells still held on shoulders.

Double Unders 

  • The rope passes under the feet twice for each jump.
  • The rope must spin forward for the rep to count.
  • Only successful jumps are counted, not attempts.

VIDEO STANDARDS

  1. Athlete must state name and division at start of video
    Clearly show (in-focus) close up of weight of BOTH dumbbells used
  2. Have all equipment, athlete and judge within frame from start to finish
  3. Set up camera so snatches & squats can be viewed from side on
  4. Have a judge present at all times
  5. Your judge must be confident enough to no-rep you, if necessary
  6. Show a clock in screen at all times, ideally use the WODproof App, which has our workouts ready for you to use (search BMC/ BTC)

WOD 3 – Relentless

WORKOUT DESCRIPTION

This workout is for time, with a 16min time cap. This workout begins with the rower on zero and the athlete sat on the rower. After the call of “3, 2, 1 … go,” the athlete will complete the prescribed number of calories on the rower. After the calories have been completed, the athlete can remove their feet from the straps and move to the rig. The athlete will then complete 2 rounds of 16 toes to bar and 16 burpees over the rower. When the two rounds have been completed the athlete will return to the rower and complete the prescribed number of calories and then move back to the rig for a further 2 rounds of 16 toes to bar and 16 burpees over the rower. The athlete then finishes the workout when they complete the final amount of prescribed calories on the rower.

The workout is for time, so the athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed before the 16 minute time cap.

There is no tiebreak for this workout  (total reps are  entered as tiebreak in score submission box).

MOVEMENT STANDARDS

Row

  • The monitor on the rower must be set to zero calories at the beginning of each row.
  • Athletes may receive assistance in resetting the monitor to zero
  • The athlete must stay seated on the rower, with hands on the handles until the monitor reads the correct amount of calories for each round.

Toes to Bar

  • Begin by hanging from the pull-up bar with arms extended.
  • Heels must be brought back behind the bar.
  • Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.
  • Overhand, underhand, or mixed grips are all permitted.
  • The rep is credited when both feet come in contact with the bar at the same time, between the hands.
  • Any part of the feet may make contact with the bar.

Burpees Over Rower

  • The burpee over rower starts with the athlete in the bottom position and the athlete’s chest and hips must be in contact with the floor.
  • A two-foot takeoff is always required to jump OVER the rower.
  • Both feet must pass over the rower.
  • Each rep is counted when the athlete lands on the ground on the opposite side of the rower, where they may begin their next rep.

VIDEO STANDARDS

  • Athlete must state name and division at start of video
    Clearly show (in-focus) close up of rowing monitor screen showing ZERO at start at total required reps at end of EACH row or have second camera filming just the monitor OR link WODproof App*
  • Have all equipment, athlete and judge within frame from start to finish
  • Set up camera so chest to floor burpees can be viewed from both sides of the rower
  • Have a judge present at all times
  • Your judge must be confident enough to no-rep you, if necessary
  • Have a clock in screen at all times, ideally use the WODproof App, which has our workouts ready for you to use (search BMC/ BTC)

*For ease of judging standards and reducing the number of cameras needed with the rowing calories… use this “free sign up link” to learn how to connect your monitor to WODproof by subscribing WODproofs PRO Package free trial and use the C2 feature.

Also see this handy “How to use” link: https://youtu.be/-UlicORvENE

Athletes submitting video submissions for review must be prepared to submit two separate videos: one of the workout following the typical video submission standards and a separate video specifically showing the calories on the Concept2 rower monitor.

The display of calories on the monitor should be clearly visible throughout the workout, and the athlete should be visible getting on and off the rower.

When submitting videos, send only the first video (full workout) in accordance with normal video submission standards. BTC & BMC may require the second video (rower calories) and will provide further details at that time. Athletes who are unable to produce the second video upon request may be determined to have an invalid score.  

WOD 4 – Dead Shot

WORKOUT DESCRIPTION

The athlete starts standing tall with the barbell on the floor, on the call of 3,2,1,go…. the athlete picks up the bar to begin the set of 12 deadlifts. When the deadlifts have been completed the athlete goes onto complete 12 pistol squats on the right leg and then 12 pistol squats on the left leg. Please note these are not to be alternating. All reps are to be completed on the right leg before moving to the left. The athlete returns to the bar and completes 9 deadlifts and then 9 pistol squats on the right leg and then 9 pistol squats on the left leg. The athlete continues this sequence until they have completed all of the repetitions or the time cap is reached.

The workout is for time, so the athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed before the 10 minute time cap.

There is no tiebreak for this workout  (total reps is entered as tiebreak in score submission box).

MOVEMENT STANDARDS

Deadlift

  • Start every rep with the barbell on the ground.
  • Hands must be outside the knees. Sumo deadlifts are not allowed.
  • Arms must be straight throughout.
  • No bouncing.
  • The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.
  • Collars must be placed outside the plates.

Pistol Squats

  • At the start and finish of each rep, the hips and knee of the working leg are extended.
  • The non-working leg must remain in front of the body (cannot pass beyond profile).
  • Holding on to the non-working leg is permitted.
  • At the bottom, the hip crease must pass below the top of the knee on the working leg.
  • If any part of the body other than the support foot touches the floor before lockout, the rep will not count.
  • Resting the non-working leg on the working leg or using the hands/arms to push into the working leg is not permitted.
  • The non working leg MUST clearly fully return to the floor after every rep, before starting the next rep
    Athletes must perform all 12 reps on one leg, then all 12 reps on the other leg before moving onto the 9’s and so on throughout the workout.

Masters 55+ & Teens 13-15 only: DB Box Step Ups

  • For every repetition of the dumbbell box step-up, the athlete starts with both feet on the ground and faces the box.
  • With the dumbbell supported in any position but not resting on the leg, the athlete must step to the top of the box.
  • Only the athlete’s feet may make contact with the box.
    If the athlete is holding the dumbbell with one hand, the free hand may not push into the legs during the step-up.
  • The rep is credited when both of the athlete’s feet are on the top of the box and the hips and knees are fully extended.
  • Athletes must perform all 12 reps on one leg, then all 12 reps on the other leg before moving onto the 9’s and so on throughout the workout.

VIDEO STANDARDS

  • Athlete must state name and division at start of video
    Clearly show (in-focus) close up of all weight plates, barbell and dumbbells  used
  • 13-15 Teens & 55+ Masters to clearly show height of box used
  • Have all equipment, athlete and judge within frame from start to finish
  • Set up camera so pistols/step ups can be viewed from side on
  • Have a judge present at all times
  • Your judge must be confident enough to no-rep you, if necessary
  • Clock in screen at all times, ideally use the WODproof App, which has our workouts ready for you to use (search BMC/ BTC)