WOD

ADVANCED

AMRAP 15min

3-6-9-12-15-18-21..(add 3 reps each round)

• Cal of Assault Bike
• Front Squat
• Toes to bar

Men use 50 kg barbell.

Women use 35 kg barbell.

INTERMEDIATE

AMRAP 15min

3-6-9-12-15-18-21..(add 3 reps each round)

• Cal of Assault Bike
• Double Dumbbell Front Squat
• Knee raises

Men use two 15 kg dumbbells.

Women use two 10 kg dumbbells.

WOD FLOW 

ADVANCED

This workout begins with the athlete standing tall behind the starting line with the back towards Assault bike. With the starting clock athlete will complete 3 calories on Assault bike, perform 3 front squats and 3 toes to bar. In each round 3 repetitions of each exercise will be added, second round 6 of each, third round 9, fourth 12 and so on. The result will be repetitions completed in 15 minutes.

INTERMEDIATE

This workout begins with the athlete standing tall behind the starting line with the back towards Assault bike. With the starting clock athlete will complete 3 calories on Assault bike, perform 3 double dumbbell front squats and 3 knee raises. In each round 3 repetitions of each exercise will be added, second round 6 of each, third round 9, fourth 12 and so on. The result will be repetitions completed in 15 minutes.

SCORING & TIEBREAK

The score of this workout will be the total repetitions completed in 15 minutes. In case of tie, the athlete who has completed the round of 12 faster will advance in the leaderboard. The highest score will get 200 points, second 199 points, third 198 points etc.

MOVEMENT STANDARDS (ADVANCED)

ASSAULT BIKE

The monitor on the Assault Bike must be set to zero at the beginning of the workout. The athlete or a judge may turn on the monitor. The athlete must stay seated on the assault bike until the monitor reads calories required each round. The athlete must reset the monitor back to Zero in each round. This may be done by the athlete or a judge.

FRONT SQUAT

The workout starts with the barbell on the ground. The rep begins from the top, with knees and hips extended and barbell on the shoulders. A squat clean is allowed for the first repetition, the rep is counted as a front squat as long as all other requirements are met. The barbell must be held on the shoulders. 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. Using a rack is not permitted.

TOES TO BAR

Athlete starts by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar. The rep is credited when both feet contact the bar between the hands at the same time. Any part of the feet may make contact with the bar.

MOVEMENT STANDARDS (INTERMEDIATE)

ASSAULT BIKE

The monitor on the Assault Bike must be set to zero at the beginning of the workout. The athlete or a judge may turn on the monitor. The athlete must stay seated on the assault bike until the monitor reads calories required each round. The athlete must reset the monitor back to Zero for the second set of Assault Bike. This may be done by the athlete or a judge.

DOUBLE DUMBBELL FRONT SQUAT

Each set of dumbbell front squats begins with dumbbells on the ground. The athlete may begin any repetition taken from the floor with a squat clean, which counts as a front squat as long as all other standards are met. The crease of the athlete’s hip must be clearly below the top of the knees at the bottom. The dumbbells must remain at the shoulders. The dumbbells may not touch each other or rest against the athlete’s head. Resting the head of the dumbbells on the shoulders is allowed. Resting the handle of the dumbbell directly on the shoulder is not allowed and athlete must maintain the full grip. The athlete must reach the finish position of a repetition before lowering the dumbbells from the shoulders. The rep is credited when the athlete’s hips and knees reach full extension while the dumbbells are supported in the front-rack position.

KNEE RAISES

Athlete starts by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar. The rep is credited when the athlete’s knees rise above the hips.

ASSAULT BIKE 

DOUBLE DUMBBELL FRONT SQUAT

FRONT SQUAT

KNEE RAISES

TOES TO BAR