Event 1A
Complete as many rounds and reps as possible in 12 minutes of:
10 Box jump overs
8 Cleans
6 Shoulder to Overhead
In each round, the weight increases. If 8 rounds are completed, the weight stays the same.
No one else than the athlete may assist in loading the barbell. Only 1 barbell may be used
Female: 25-30-35-40-45-50-55-60 KG + 50cm box
Male: 30-40-50-60-70-80-90-100 KG + 60cm box
Girls: 15-20-25-30-32,5-35-37,5-40 KG + 40cm box
Boys: 20-25-30-35-40-45-50-55 KG + 50cm box
Event 1B
On a 4 minute running clock, complete:
2 rounds of
8 Knee Raises
8 Alternating Dumbbell Snatch 15/10kg (Teens 10/5kg)
8 Leg Raises
8 Plate Forward Lunge Steps 15/10kg (Teens 10/5kg)
If completed before 4 mins, add 4 mins to the clock and proceed to:
2 rounds of
8 Ring Rows
8 Alternating Dumbbell Snatch 15/10kg (Teens 10/5kg)
8 Single Leg Toes to Bar
8 Plate Forward Lunge Steps 15/10kg (Teens 10/5kg)
If completed before 8 mins, add 4 mins to the clock and proceed to:
2 rounds of
8 Pull-ups
8 Alternating Dumbbell Snatch 22,5/15kg (Teens 15/10kg)
8 Toes to Bar
8 Plate Forward Lunge Steps 20/15kg (Teens 15/10kg)
If completed before 12 mins, add 4 mins to the clock and proceed to:
2 rounds of
8 Chest to Bar Pull-ups
8 Alternating Dumbbell Snatch 22,5/15kg (Teens 15/10kg)
8 Handstand Push-ups
8 Plate Forward Lunge Steps 20/15kg (Teens 15/10kg)
If completed before 16 mins, add 4 mins to the clock and proceed to:
2 rounds of
8 Bar Muscle Ups
8 Alternating Dumbbell Snatch 22,5/15kg (Teens 15/10kg)
8 Ring Muscle Ups
8 Plate Forward Lunge Steps 20/15kg (Teens 15/10kg)
Stop at 20:00 or when you’ve completed the workout.
Event 2A
5 Rounds for time – Cap 12 minutes
30 Single Unders / 30-50 Double Unders
10 Single/Dual Dumbbell Box Step Overs
Each division has their own variation of the workout. Check the app or scorecard for all details
Event 2B – Adults
Complete as many rounds and reps as possible in 10 minutes of:
3 Bench Presses
In each round, the weight increases, for females with 2,5kg and for males with 5kg. Each division has their own starting weight. Check all weights and standards in the app or scorecard
Event 2B – Teens
Complete as many rounds and reps as possible in 10 minutes of:
9 Medball Situps 6/4kg
8 Shuttle Sprints (5m each)
7 Wall Balls Light 6/4kg
Event 3A
3 Rounds for time – Cap 12 minutes
21 Deadlifts
15 Ring Rows / Pull-ups / Chest to Bar Pull-ups
9 Bar Facing Burpees over Bar
Each division has their own variation of the workout. Check the app or scorecard for all details
Event 3B
Three Rounds For Reps
AMRAP 3 minutes of:
Front Squats & Wall Walk / HSPU Variation
Rest 1 minute between rounds
Each division has their own variation of the workout. Check the app or scorecard for all details
Event 4A
For max load, on a 5 minute clock:
1RM Clean (anyhow)
Check the app or scorecard for all details
Event 4B
TEENS/IRON/BRONZE
AMRAP 15 minutes
15 Wall Ball variations
10 Single Dumbbell Shoulder to Overhead
10 Leg Raises / Single Leg Toes to Bar
SILVER/GOLD/PLATINUM
AMRAP 15 minutes
3 Snatches
6 Toes to Bar
9 Wall Balls
Each division has their own variation of the workout. Check the app or scorecard for all details
Event 5A
For time – Cap 7 minutes:
30/24 Cal Row (Teens 20/15 calories)
15 Devil’s Presses
Check the app or scorecard for all details
Event 5B
Teens/Iron/Bronze
For time – Cap 15 minutes:
30 Box Jump/Step Overs 60/50cm
30 Ground to Overhead
30 Medball Sit-ups
30 Thrusters
30 Box Jump/Step Overs 60/50cm
Silver/Gold/Platinum
AMRAP 12 minutes:
21 Thrusters
21 Pull-up variations
15 Thrusters
15 Pull-up variations
9 Thrusters
9 Pull-up variations
AMRAP in remaining time of:
3 Thrusters
3 Pull-up variations
Check the app or scorecard for all details
<a class=”btn btn-primary” href=”https://jointhenationals.com/app/uploads/2022/03/Season-5-Event-5.1.pdf “>Scorecard & Standards</a>
Event 5C
For time – Cap 7 minutes:
50 Shuttle Sprints (7,5m each)
Check the app or scorecard for all details
