25/26thMay

 

Rainhill Team Trials competition

 

We have 3 mixed teams of 4 going up to Manchester on the bank holiday weekend to compete in the Rainhill Team Trials

 

Team 1

 

Team Name – Run like the Winded

 

Carina Mercer

James Mott

Adelle Tudor

Luke Tudor

 

 

Team 2

 

Team Name – Wodders of Oz

 

Beth Hill

John Sheard

Olivia Wood

Joe Spencer

 

Team 3

 

Team Name – Troy Lancaster

 

Mark Oscroft

Laura Lomaga

Troy Lancaster

Vanessa Brown

 

The Workouts (WOD) are:

 

//WOD1//

Consists of two separately scored workouts A and B

WOD 1A

In an 8-minute window:
2 athletes to separately establish max weight for: Power clean + Hang power clean
2 athletes to separately establish max weight for: Power snatch + hang power snatch

Score is teams total weight added together

Two platforms will be setup per team. Each platform will have: 1x20kg bar, 1x15kg bar, 2x20kg, 2x15kg, 2x10kg, 2x5kg, 2×2.5kg, 2×1.25kg. Athletes may move weight between the platforms as required for max weight attempts.

Only one person may lift at a time (although the bar on the other platform may be loaded ready for lifting). All team members may assist with the loading of the bars.

Rest 2 mins

WOD 1B

AMRAP 4 mins
Max reps Worm Thrusters

//WOD2//

Consists of two separately scored components A and B

WOD 2A

In a 15 min window: Max Calorie Bike Erg

WOD 2B

AMRAP
200m run
50 x Double unders

All four team members will be on the floor for the workout.

One team member should always be on the bike erg, and one team member should be working on a round of 200m run and 50 x double unders. The other two team members are resting.

There is no minimum work requirement.

//WOD3//

12-minute time cap

The following workouts must be completed in a relay fashion, with a single athlete completing one workout before tagging the next athlete to begin the next. There is no requirement on which athlete completes which component workout.

1) 25-20-15: Toes to bar and Box jump over (24″/20″)
2) 21-15-9: Pull Up and Box jump over (24″/20″)
3) 15-12-9: Chest to bar pull up and Box jump over (24″/20″) 4) 12-9-6: Bar muscle up and Box jump over (24″/20″)

Score is total time to complete all components. If the workout is not complete one second will be added to the time for each repetition not completed.

//WOD4//

15-minute time cap:

In male/female pairs. One pair completes the below workout before tagging the second pair to complete the below workout:

200m sandbag run (together – one bag between the pair)
3 rounds (synchronised at finish position of each movement)
9 x Deadlift (70kg/50kg)
6 x Hang power clean (70kg/50kg)
3 x Shoulder to overhead (70kg/50kg)
200m sandbag run (together – one bag between the pair)
During the run either or both partners may carry the bag. It may be changed between partners as desired. Two scores are available for WOD 4.
WOD 4A: time for first pair to complete the workout

WOD 4B: total time taken by both pairs. If the workout is not complete one second will be added to the time for each repetition not completed.

//WOD5//

Two separate scores are available for workout 5. In male/female pairs
WOD 5A
8-minute time cap

6 rounds
12 x Synchro Power Snatch (40kg/25kg)
12 x Burpees over partner holding plank position on elbows (split as required)
Each pair will complete one round before tagging the next pair to complete a round

Score is the time taken to complete the workout. If the workout is not complete in the time cap one second will be added to the time for each repetition not completed.

WOD 5B

At the 10-minute mark
AMRAP 5 min
12x Synchro Power Snatch (40kg/25kg)
12x Burpees over partner holding plank position on elbows (split as required)
Each pair will complete one round before tagging the next pair to complete a round

Score is the total number of repetitions completed

//WOD6//

Top 26 teams after WOD 5 will proceed to WOD 6

Scores are NOT reset

12-minute time cap
100 x Deadlift (102.kg/70kg)
80 x KB Step Over 20” (2 x 20kg / 2 x 12kg)
60 x Worm alternating lunge
40 x Handstand press up
20ft handstand walk each
Split work as needed apart from handstand walk where one 20ft distance must be covered by each athlete

//WOD7//
Top 12 teams after WOD 6 progress to WOD 7 Scores are NOT reset

60 x Synchro Down Up to plate (all 4 athletes)
50 x Synchro Pull Up (2 athletes at a time)
40x Synchro Box Jumps (2 athletes at a time)
30 x Synchro Thrusters (60kg/40kg) (2 athletes at a time)

In order for the team to progress through the workout time must be “bought” via a 500m bike erg sprint.

Completion of a 500m sprint buys the team 60 seconds to work through the workout. After 60 seconds the team must stop working until another 500m sprint is completed.

 

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