Whiplash: The Welsh Open 2019

Onsite Competition for Teams

Event description

Mark your calendars and join us for 470’s first annual instalment of Whiplash: The Welsh Open. This is a one-day, same sex pairs competition designed to challenge first-time competitors, fire-breathers, and everyone in between.
Saturday 8th June 2019 – RX
Sunday 9th June 2019 – Scaled
A maximum of thirty male and female teams will compete in each division.
There will be three guaranteed events for everyone, and a final event for the top six teams. Our goal is provide a fun, fair, and challenging competition for all levels of competitors. The event is open to all and there are no qualifiers.

Burpees, box jumps, knee raises, air squats, sit-ups, lunges, jumps, etc. Sometimes these movements may be weighted (sandbags) and/or involve other equipment. Scaled teams may be required to perform basic RX skills such as pull-ups and toes to bar in the final event only.
RX athletes should comfortable with all of the above and also be proficient in all forms of muscle ups and handstand push-ups. A scaled option for advanced movements would be permitted for female teams i.e. kipping HSPU or C2B for a subsequent penalty.
Deadlifts, power cleans, power snatches, front squats, push-press, thrusters, ground-to-overhead exercises, shoulder-to-overhead exercises, etc. These movements can be executed with barbells, dumbbells, medicine balls, slam balls, sandbags, or kettlebells.
Weights are kept to a level appropriate with the event’s aims but one repetition max tests may be included to explore an athlete’s strength.
RX athletes should be able to perform thrusters for 5+ reps at (70/50)
Scaled athletes should be able to perform thrusters for 5+ reps at (50/35)

Conditioning may be tested using indoor rowers, ski ergs, air assault bikes and running. RX athletes should be able to perform double unders.
Not all movements are guaranteed to be within the workouts but are a general guideline of what athletes may be required to undergo during the competition.


  • The WODs will be released leading up to the event.
  • This event is child friendly, so bring your friends and family along!
  • Spectators can come and cheer you on for free!
  • There will be plenty of space to park in the industrial estate where the box is located.
  • All Podium finishers will receive prize packs.
  • Athlete substitutions are permitted up until the day of the event by written request.
  • We will not issue refunds under any circumstances. You are free to transfer your registration to another team. The team captain will be responsible for advising us of the transfer of registration by email to whiplash@470.co.uk


Saturday 8th June:

08:15 Team check-in opens
08:45 Team check-in closes
08:45 Athlete briefing and event demos
09:30 Event 1 begins
17:30 Awards
Sunday 9th June:

07:45 Team check-in opens
08:15 Team check-in closes
08:15 Athlete briefing and event demos
09:00 Event 1 begins
17:00 Awards