Event 1A
AMRAP 10
4 Deadlifts
3 Hang Cleans
2 Shoulder to Overhead
Each round, the weight increases
Males: 40-50-60-65-70-75-80-85 etc. adding 5KG/round
Females: 30-35-40-45-50-52,5-55-57,5 etc. adding 2,5KG/round
Boys: 20-30-35-40-45-50-52,5 etc. adding 2,5KG/round
Girls: 14-20-25-30-32,5-35-37,5 etc. adding 2,5KG/round
The deadline for Event 1 is Thursday
December 3rd at 23:59 CET.
Event 1A and 1B don’t have to be performed on the same day.
You can log your score in The Nationals App.
Event 1B
Every 3:00 for 15 minutes (5 sets)
12/9 Calories Row (Teens 9/6 Cal)
9 Plate Facing Burpee on the Plate
20 Single/Double Unders (see scorecard)
Max reps gymnastics in remaining time (see scorecard)
There is no rest after the 3 minutes.
The deadline for Event 1 is Thursday
December 3rd at 23:59 CET.
Event 1A and 1B don’t have to be performed on the same day.
You can log your score in The Nationals App.
Event 2A
Complete as many rounds and reps as possible in 3 minutes of
– 9 Medball Sit-ups 9/6KG
– 6 Hand Released Burpee Medball to Overhead
– 30 Single / Double Unders
Rest 1 minute and repeat for a total of FOUR sets. Pick up where you left off.
The deadline for Event 2 is Thursday
May 13rd at 23:59 CET.
Event 2A and 2B don’t have to be performed on the same day.
You can log your score in The Nationals App.
Event 2B
Complete as many reps as possible in 7 minutes of:
– 1 Single Dumbbell Hang Power Clean/Snatch Left Arm
– 2 Single Dumbbell Front Rack/Overhead Lunges Left Arm
– 1 Single Dumbbell Thruster Left Arm
– 1 Single Dumbbell Hang Power Clean/Snatch Right Arm
– 2 Single Dumbbell Front Rack/Overhead Lunges Right Arm
– 1 Single Dumbbell Thruster Right Arm
– 2 Single Dumbbell Hang Power Cleans/Snatches Left Arm
– 4 Single Dumbbell Front Rack/Overhead Lunges Left Arm
– 2 Single Dumbbell Thrusters Left Arm
– 2 Single Dumbbell Hang Power Cleans/Snatches Right Arm
– 4 Single Dumbbell Front Rack/Overhead Lunges Right Arm
– 2 Single Dumbbell Thrusters Right Arm
Etc following the pattern of adding 1 rep to the hang power cleans/snatches/thruster and 2 reps to the lunges.
The deadline for Event 2 is Thursday May 13rd at 23:59 CET.
Event 2A and 2B don’t have to be performed on the same day.
You can log your score in The Nationals App.
Event 3A
7 Rounds For Time of:
7 Deadlifts
7 Front Squats
7 Shoulder to Overhead
Timecap: 10 minutes
The deadline for Event 3 is Thursday
June 10th at 23:59 CET.
Event 3A and 3B don’t have to be performed on the same day.
You can log your score in The Nationals App.
Event 3B
AMRAP 12
– Wall Walk / Handstand Pushup variation
– Toes to Bar variation
– Calories Row
Check the scorecard or app for the exact workout of your division.
The deadline for Event 3 is Thursday
June 10th at 23:59 CET.
Event 3A and 3B don’t have to be performed on the same day.
You can log your score in The Nationals App.
To Be Announced
July 1st
Event 4A
TBA
The deadline for Event 4 is Thursday
July 8th at 23:59 CET.
Event 4A and 4B don’t have to be performed on the same day.
You can log your score in The Nationals App.
To Be Announced
July 1st
Event 4B
TBA
The deadline for Event 4 is Thursday
July 8th at 23:59 CET.
Event 4A and 4B don’t have to be performed on the same day.
You can log your score in The Nationals App.
