FIT AS FU*K

WODs

:::Please direct your questions in the comments below:::

GENERAL

  • 1-2 min. rotation between heats
  • All athletes shall be aware of standards prior to the event
  • Kettlebells most NOT be dropped on the ground – that’ll consitute a NO REP
  • Barbells have to be controlled all the way (can be dropped, but controlled)

WOD STRUCTURE

  • WOD 1: men goes first, then women
  • WOD 2: men goes first, then women
  • WOD 4: men goes first, then women
  • FINAL: teams, women, men
  • Athletes/teams remain in (almost) the same heat order in WOD 1 and 2 – but note that some WODs may have bigger heats than others

JUDGE ROTATION

  • More info will be posted

WOD1 (individuals) // WOD 2 (teams):

  • Location: Lane 1 for both teams and individuals
  • 1st heat start: 9:00AM (individuals)
  • Score: rounds and reps
  • Participating: ALL individuals + teams

Individual men + women:

The Lacee Kovacs ladder  – 10 min. AMRAP:

  • 1 C&J 60/40kg, 1 Burpee/Pull-up*, 10 Double Unders
  • 2 C&J 60/40kg, 2 Burpee/Pull-up*, 20 Double Unders
  • 3 C&J 60/40kg, 3 Burpee/Pull-up*, 30 Double Unders
  • 4 C&J 60/40kg, 4 Burpee/Pull-up*, 40 Double Unders
  • 5 C&J 60/40kg, 5 Burpee/Pull-up*, 50 Double Unders
    … etc.

* Men: C2B/Women: regular pull-ups

Teams (WOD 2):

The TEAM Lacee Kovacs ladder  – 15 min. AMRAP:

  • Person A does 1 C&J 60/40kg, 1 Burpee/Pull-up*, 10 Double Unders
  • Person B does 1 C&J 60/40kg, 1 Burpee/Pull-up*, 10 Double Unders
  • Person C does 1 C&J 60/40kg, 1 Burpee/Pull-up*, 10 Double Unders
  • Person A does 2 C&J 60/40kg, 2 Burpee/Pull-up*, 20 Double Unders
  • Person B does 2 C&J 60/40kg, 2 Burpee/Pull-up*, 20 Double Unders
  • Person C does 2 C&J 60/40kg, 2 Burpee/Pull-up*, 20 Double Unders
  • Person A does 3 C&J 60/40kg, 3 Burpee/Pull-up*, 30 Double Unders
  • Person B does 3 C&J 60/40kg, 3 Burpee/Pull-up*, 30 Double Unders
  • Person C does 3 C&J 60/40kg, 3 Burpee/Pull-up*, 30 Double Unders
  • … etc.

* Men: C2B/Women: regular pull-ups

  • Tall athletes: use the UPPER bar and face the pull-up station.
  • Small athletes: use the LOWER bar and have your back to the pull-up station.

Standards:

  • Pull-up burpees: cannot be made as a jump into a pull-up, but has to pass the “full extension” position. See video for further demo in the video above.
  • Double unders: atletes are expected to bring their own jump rope.
  • Teams: Same rotation order must be kept. All myst finish their round, before the next athlete can start. Team members may give each other the jump rope. That’s the only way they are allowed to help eachother.

WOD 1 (teams only):

  • Location: Lane 2
  • 1st heat start: 9:00AM
  • Teams per heat: 8
  • Score: reps
  • Participating teams: ALL

Description:

3 different stations where each member must perform 1 x AMRAP/3 min. at each station. Each station is scored separately (as WOD 1,2 and 3) by adding the 3 athlete-scores at each station.

Team members start where they wish (1,2 and 3) – and rotate 1 to 2, 2 to 3, 3 to 1:

Standards:

  • Kettlebell thrusters: Video link above – click on the link in the WOD description. Movement must be done in one continous movement and showing control in the top position. If control is not showed in the top position, the entire movement must be repeated.
  • Prowler push: Push on the high end from A to B – and on the very low end from B to A. Only entire trips from A to B are counted for the total score. After the 3 min, the prowler is left where the athlete reached to, and the next athlete starts from that point. The entire prowler must pass the line each time.
  • Kettlebell snatches: Video link above – click on the link in the WOD description. The “free” hand must not be resting/supporting on the leg.

WOD 3 (teams only):

  • Location: Lane 1
  • Score: reps
  • Heat duration: 18 min.
  • Participating teams: 25 best placed teams

Description:

Buy-in:

THEN – AMRAP in the remaining time:

Total time: 18 mins

1 pers working at the time – same rotation order all the way during the WOD (all must attempt each time you rotate at each station).

Standards:

  • 150 OH squats: video in individual WOD 3. Taking the bar from the ground, a squat snatch will count as the first overhead squat. Team members cannot help each other carring the weight up to the OHS position.
  • 150 Shoulder to overhead: First lift can be a clean anyhow + any kind of jerk/press or just a snatch. The shoulder to overhead can be presses or any jerks. Video to be uploaded soon. Team members cannot help each other carring the weight up to the STOH position.Video link above – click on the link in the WOD description
  • Kettlebell high swings @ 24/16 kg.: Video link above – click on the link in the WOD description. Press outs and a little tilt in the kettlebell over the head is allowed.
  • Ring push-ups: Video link above – click on the link in the WOD description
  • Pistols: Video link above – click on the link in the WOD description. You can hold on to your foot with your hand and weightlifting shoes are allowed.  Resting one leg on top of the other/bending it in a curve around the knee is not allowed. Full extension of the hip in the top position. Switch leg as you wish.
  • Attempt: means that you must make a serious attempt to do the movement before the team can rotate. All members being able to do all exercises should benefit those teams.

WOD 4 – TEAM FINAL:

  • Location: Lane 1
  • Teams per heat: 8
  • Score: Time/reps
  • Heat duration: 15 min (all teams in the same heat)
  • Participating teams: 8 best placed teams

Description:

Complete 6 rounds as a relay:

Time cap: 15 min

Person A starts by doing the above and carries person B in the buddy carry. Person B is up next and then person C. That indicates 1 round and bust be repeated for yet another round = 2 rounds in total for the team (and 6 individual rounds in total). Order cannot be switched. All athletes MUST participate.

Standards:

  • Squat clean thrusters: This must be a squat clean to thrusters each time. Video link above – click on the link in the WOD description.
  • Hand-release push-ups: Video link above – click on the link in the WOD description. Feet must be placed on the bumper plate. Hands as wide as you wish. Legs must not touch the ground at any time.
  • Buddy-carry: Carry in any way. Buddy must not touch the ground while moving. If you drop you buddy, pick him/her up where you dropped him.

WOD 2 (individuals):

  • Location: Lane 2
  • Persons per heat: 8
  • Score: Reps (each WOD is scored individually)
  • Heat duration: 11 min.
  • Participating: all individuals

2A) 3 min AMRAP:

- 1 min break for rotation -

2B) 3 min AMRAP:

- 1 min break for rotation -

2C) 3 min AMRAP:

Standards:

  • Video links above – click on the link in the WOD description. Atletes “roll in”, so all athletes will be doing the WODs in the same order.
  • Kettlebell thrusters: Movement must be done in one continous movement and showing control in the top position. If control is not showed in the top position, the entire movement must be repeated.
  • Kettlebell swings: High swings. Arms covering the ears. Kettlebell can tilt slightly. Arms must be fully extended in the top postition. Pressing the kettlebell up and down (competition swings) are allowed, as long as the other requirements are met.

WOD 3 (individuals):

  • Location: Lane 2
  • Score: Time or reps
  • Heat duration: 10 min.
  • Participating: 90 men/30 women

For time:

Time limit: 10 min.

Standards:

  • Video links above – click on the link in the WOD description.
  • Overhead squats: Taking the bar from the ground, a squat snatch will count as the first overhead squat.
  • Handstand push-ups: Head must touch abmat in the bottom position. In the top position, heels must touch the wall. Falling off the wall in the top position indicates a no rep. Kipping and strict HSPUs are allowed. Hands (the entire palm + fingers) must be placed on top of the bumper plates.

WOD 4 INDIVIDUAL FINAL:

  • Location: Lane 1
  • Score: Time or reps
  • Heat duration: 15 min.
  • Participating: 16 men/8 women

For time:

  • 2 x Power Clean @ 100/60 kg
  • 4 x Push Jerk @ 100/60 kg
  • 6 x Front Squats @ 100/60 kg
  • 8 x Ring Push-ups
  • Prowler push
  • — Deload barbell and load prowler with extra kg —
  • 4 x Power Clean @ 80/40 kg
  • 6 x Push Jerk @ 80/40 kg
  • 8 x Front Squats @ 80/40 kg
  • 10 x Ring Push-ups
  • Prowler push
  • — Deload barbell and load prowler with extra kg (women keep the same weight)
  • 6 x Power Clean @ 60/40 kg
  • 8 x Push Jerk @ 60/40 kg
  • 10 x Frontsquats @ 60/40 kg
  • 12 x Ring Push-ups
  • — Deload barbell and load prowler (all plates) —
  • Prowler push to finish-line

Time limit: 15 min.

Standards:

  • Video links above – click on the link in the WOD description.
  • Power cleans: Full hip extension in the top must be shown.
  • Front squats: Taking the bar from the ground, a squat clean will count as the first front squat.
  • Jerks: can be any jerks.
  • Prowler push: The entire prowler must pass the line each time.
  • Ring push-ups: Hight will be the same for everyone. Top position is with arms and core straight. Buttom position is with shoulders touching the rings.

GENERAL IMPORTANT INFO: http://fitasfuck.wordpress.com/fit-as-fuk-2012/general-important-info/

OVERVIEW – LANE 1 AND 2:

LANE 1 LANE 2
INDIVIDUAL WOD 1
(MEN AND WOMEN)
TEAM WOD 1
TEAM WOD 2 INDIVIDUAL WOD 2
(MEN AND WOMEN)
TEAM WOD 3 INDIVIDUAL WOD 4
(MEN AND WOMEN)
TEAM FINAL
INDIVIDUAL FINAL

:::Please direct your questions in the comments below:::

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45 thoughts on “WODs

  1. Is the Clean a (squat) or is it Clean anyhow?

  2. “Regular pullups” – meaning chinups/mixed grip and/or kipping pullups are allowed?

  3. Can you jump from the burpee to the bar and use the jump to get the chest to the bar, or do you have to make a pullup/kipping pullup from dead hang position?

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  5. Will the bar for the burpee pullup be reachable for everybody, I am a very small girl (158) :):)

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  7. When will the next wod be released?

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  11. When is the cut?

  12. Are the thrusters regionals standard or what? (Regionals standards only say below parallell to full extension, meaning that when you’re tired you may stop with weight in front rack position after coming out of squat before you press/jerk it up..)

  13. Har nu set besvarelse på Olivers spørgsmål, så thrusters! Okay, okay :)

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  15. How Many teams Will participate?

  16. WOD3: Is a squat snatch allowed for the first OHS?
    WOD4: If you drop the barbell after jerks, are you allowed to do a squat clean as the first rep of front squats?

  17. How many male individuals are participating?

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  19. regarding the buddy carry in the final team wod 4.. person A must carry person B and person B carry person C, and C carries person A leading into the 2.nd round. Is this correctly understood? and the order of who carries who can not be switched?

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  21. is it allowed to use gloves if the weather is bad?

  22. Are teams allowed to decide among themselves where they start at the first wod?

  23. “Barbell have to be controlled all the way”
    Does this mean we cant drop the barbell after the c&j on the lacee kovacs ladder, but put it controlled down on the ground?

  24. Do pistols have to be alternating reps as there is an odd amount, are you allowed to hold your toe?

  25. Are you serious that women should have 60 kg in the final wod for teams. You must be kidding whit us.

    • We expect the level this year to be quite high, also in the team division. However, we know that 60 kg will be heavy for some. We will however talk to the teams that qualifies for the final, and are prepared to find a suitable scaling option should it be needed. Furthermore, should all the team women be unable to complete the thrusters as prescribed, we will come up with a different approach. Don’t worry about it before you are qualified for the final :-) // Ditte

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