WOD 1
HELL FOREST
3200 meter run for time
The event takes place in the forest 15-20 minutes from the venue. All athletes leave the venue together, guided by a judge.
The distance from the venue to the forest is used as warm up at an easy pace.
It is possible to store clothes at the start/finish area, so bring a sweatshirt or jacket to stay warm.
If you need water or nutrition for the run, bring it to the forest.
There will not be toilets available in the forest.
WOD 2
HELL YEAH!
Amrap 7 min.
8 T2B
6 Kettlebell swings (32/20 kg)
4 pallet jump burpees (5 pallet / 60cm / 23.6" high)
T2B: Both feet must touch the pull-up rack at the same time. What part of the feet touching has no importance.
At the bottom position heels must pass through a vertical line from the bar at each repetition.
Kettlebell swings: At the top of the swing the kettlebell must be fully inverted, bell over the handle, centered over the feet with the hips and knees fully extended and the arms straight. At the bottom of the swing, the kettlebell must pass the heels.
Pallet jump burpees: Pallet jump burpees starts with the push up. Chest and thighs must touch the ground at the bottom position, then a two foot take off, landing on top of the pallets, showing full hip and knee extention. The athlete can either jump off or step off the pallets.
WOD 3
HEAVY HELL
5 min. to find max of:
1 clean anyhow
1 jerk anyhow
The total result are the 2 lifts added together.
If a jerk attempt fails, the clean still counts, if done correctly.
At each station there will be a pair of 25, 20, 15, 10, 5, 2.5 and 1.25 kg plates available.
No racks.
Clean:
Clean, split clean and power clean are allowed. The athlete must show full hip extension and control of the bar at rest/finish.
Jerk:
All jerks are allowed. At the lock out you must show full control. Knees and hips extended, feet together and arms behind the ears with full lock out.
Cut off
20 women and 44 men continues in the competition. Points will be updated; the athlete with the least points so far goes into WOD 4 with 1 point, the athlete with the second least points so far goes into WOD 4 with 2 points and so on. If two athletes have the same amount of points by now, they will both go on with f.x 6 points, the athlete that follows will then go on with 8 points and so on.
WOD 4
OBSTACLE HELL
For time. (18 min. timecap.)
3 rounds of:
Farmerwalk with jerry cans 2x15 meters (2x45 kg/2x30 kg)
30 air squat
Sled push 15 meters (95/65 kg)
Sled pull 15 meters (95/65 kg)
Farmerwalk with jerry cans 2x15 meters (2x45 kg/2x30 kg)
30 Kettlebell Snatch 24/16 kg
Sled push 15 meters (95/65 kg)
Sled pull 15 meters (95/65 kg)
Air squat:
Top position: Hips and knees open. Shoulders over hips and heels.
Bottom position: Hips below the knees.
Hands can at no time touch the hips or the thighs.
Kettlebell Snatch:
The lift is performed in one movement. The competitor must lift the kettlebell with one uninterrupted movement and pause with it overhead in a straight-arm lockout.
The arm, the legs and the torso must be straight during lockout.
After lockout, the athlete must lower the kettlebell between the legs in one uninterrupted motion without touching the chest or shoulder.
The free hand/arm can at no time touch the hips or the thighs.
An unlimited number of hand switches and back swings is allowed.
The athlete may set the kettlebell down and rest as many times as he or she wishes to.
All standards will be shown on the day.
Cut off
9 women and 12 men continues in the competition. Points will be reset.
Finale
FINALE HELL
12 men / 9 women
15-12-9
Snatch/Powersnatch 40/30 kg
Double unders
Push up release
2 min. break after the 7th woman / 8th man finishes.
During this break the athlethes must load the bar, so it weighs 70/50 kg.
8 men / 7 women
9-6-3
Thrusters 70/50 kg
Tuck jumps 60/55 cm
2 min break after the 5th woman / 5th man finishes.
5 men / 5 women
3-2-1
Deadlift 160/100 kg
1-2-3
Rope climbs
750 m Row
Snatch/Power snatch:
The lift is performed in one movement. The competitor must lift the bar in one uninterrupted movement and pause with it overhead in a straight-arm lockout.
The arms, the legs and the torso must be straight during lockout.
After lockout, the athlete must lower the bar for the next repetition, without touching the torso.
Push up release:
Start with straight arms and straight body. At the buttom the hands must be lifted from the ground. Feet must touch the ground at all times. The body must be straight when lifted from the ground.
Thrusters:
After racking the bar, the athlete must perform a squat with the hips below the knees, followed by a push press in one uninterrupted movement. Ending position: knees, hips and arms straight behind or alined with the ears.
Squat clean thruster is allowed.
Tuck jumps:
A jump over a hurdle. Both feet must leave the ground simultaneously. The athlete must face the bar when jumping. If the hurdles are touched, it´s a no count. It´s allowed to turn in the air.
Dead lift:
The bar must be lifted to full extention of the knees and hips. The athlete must show open chest.
Rope climb:
At each climb the wooden bar must be touched with one hand.
General Rules
Starting position at each WOD is standing upright, hips and knees extended, arms down by the side - not touching any of the equipment.
Magnesia and gloves can be used.
Weightlifting belts and normal supporting wristbands and kneebands etc. can be used.
Powerlifting suites etc. can not be used.
