arrow_back Submit Scores for Adaptive Standing: Workout 3

2019-2020 Wodapalooza Online Challenge & Qualifier

Workout

PRESCRIBED

Standing

2 points of contact 

*Perform 3 rounds of DT at each prescribed weight within 4:00

*Use loaders to change weight

*Score is total reps

*Last round 195/125 is an "AMRAP"


Every 4min

3 rounds of 12 DL/9 HPC/ 6 SH2OH

95/65

135/85

155/95

175/115

195/125


1 point of contact Upper adaptations

*Perform 3 rounds of DT at each prescribed weight within 4:00

*Use loaders to change weight

*Score is total reps

*Last round 150/95 is an "AMRAP"


Every 4min

3 rounds of 12 DL/9 HPC/ 6 SH2OH

Weight increases:

75/50

105/65

115/75

135/90

150/95

Upper 1 point may use power Clean vs hang clean for 2 point


1 point of contact lower adaptations
*Perform 3 rounds of DT at each prescribed weight within 4:00

*Use loaders to change weight

*Score is total reps

*Last round 175/115 is an "AMRAP"


Every 4min

3 rounds of 12 DL/9 HPC/ 6 SH2OH

Weight increases:

85/60

125/75

140/85

160/105

175/115


Major Neuro adaptations

*Perform 3 rounds of DT at each prescribed weight within 4:00

*Use loaders to change weight

*Score is total reps

*Last round 125/85 is an "AMRAP"


Every 4min

3 rounds of 12 DL/9 HPC/ 6 SH2OH

Weight increases:

65/45

85/55

105/65

115/75

125/85


Short stature adaptations

*Perform 3 rounds of DT at each prescribed weight within 4:00

*Use loaders to change weight

*Score is total reps

*Last round 150/95 is an "AMRAP"


Every 4min

3 rounds of 12 DL/9 HPC/ 6 SH2OH

Weight increases:

75/50

105/65

115/75

135/90

150/95

 

ALTERNATE

Standing

2 points adaptations

DT Ladder

Every 4 minutes

3 rounds of 12 Deadlift, 9 Hang Power Clean, 6 Shoulder To Overhead

*Perform 3 rounds of DT at each prescribed weight within 4:00

*3 rounds must be completed before moving on to next AMRAP

*Use loaders to change weight

*Score is total reps

*For testing purposes, pls note time/reps completed for each round

*Last round (105/70) is an "AMRAP"

*If you finish the previous round, you can move on before the 4:00

Weight increases

65/45.

75/55 .   

85/60.   

95/65. 

105/70.

*Perform 3 rounds of DT at each prescribed weight within 4:00


Upper 1 point of contact, Major Neuro & short stature

DT Ladder

Every 4 minutes

3 rounds of 12 Deadlift, 9 Hang Power Clean, 6 Shoulder To Overhead

*Perform 3 rounds of DT at each prescribed weight within 4:00

*3 rounds must be completed before moving on to next AMRAP

*Use loaders to change weight

*Score is total reps

*For testing purposes, pls note time/reps completed for each round

*Last round (80/60) is an "AMRAP"

*If you finish the previous round, you can move on before the 4:00

Weight increases

50/35

55/40

65/50

75/50

80/60

Note: Upper 1 point will use power Clean vs hang clean for 2 point

 


1 point of contact lower adaptations

DT Ladder

Every 4 minutes

3 rounds of 12 Deadlift, 9 Hang Power Clean, 6 Shoulder To Overhead

*Perform 3 rounds of DT at each prescribed weight within 4:00

*3 rounds must be completed before moving on to next AMRAP

*Use loaders to change weight

*Score is total reps

*For testing purposes, pls note time/reps completed for each round

*Last round (95/65) is an "AMRAP"

*If you finish the previous round, you can move on before the 4:00

Weight increases

60/40. 

70/50.   

75/55.

85/60.

95/65.  

Workout Standards

FLOW STANDING 

This workout is scored by the maximum repetitions performed in the allotted time.  


Prior to the start of the clock, the athlete will load their barbell with the first prescribed weight.  


At the start of the ascending clock, the athlete may begin their rounds of "DT".  3 full rounds of "DT" must be completed in 4:00 prior to loading more weight. 


Once 3 full rounds of "DT" are complete, a loader/judge/athlete may load the next weight onto the bar.  


Athlete does not have to wait for the next 4:00 to begin their next 3 rounds of "DT".  


The athlete will continue this format until they cannot compete the 3 rounds of "DT" in those respective 4:00.  


If the athlete successfully completes 5 full sets.  They will move on to the final bar (205/145) where they will perform 'As Many Rounds As Possible' of "DT".


For athletes who make to the 6th and final set, the workout will end at the 20:00 mark. 

SCORING

This workout is scored as the total repetitions performed within the allotted time. The tie-breaker will be the time on the clock at the last fully completed weight of three rounds.

STANDING Movement Standards


Deadlift

This is a conventional deadlift.  Sumo deadlift or hands inside the knees are not permitted.  Deadlift straps are permitted

Barbell begins on the floor and will be lifted until hips and knees reach full extension.  Bouncing of the deadlift is not allowed


Hang Power Clean

Bar must be deadlifted first before engaging in any pulling movement, and must clearly stop at the hip. 


Bar must be received in the front rack position in one motion from the hang position and may not be lowered below the knees. 


Full extension of the hips and knees must be achieved with the bar in the front rack position for the rep to count. Reps can be unbroken or partitioned as needed. 


Shoulder To Overhead

Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead.  


A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips, and knees are fully extended, and the bar finishes directly over the body with the feet in line.

 


EQUIPMENT

Barbell, plates, clips

If performing in kilograms:

Plates - 25 kg (55 lb), 30 kg (65 lb), 34 kg (75 lb), 43 kg (95 lb), 36 kg (80 lb), 48 kg (105 lb), 52 kg (115 lb), 59 kg (130 lb), 61 kg (135 lb), 66 kg (145 lb), 70 kg (155 lb), 84 kg (185 lb), 93 kg (205 lb)


VIDEO SUBMISSION 

Prior to starting, film the barbell and weights to be used so the weight can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

Support

If you have any questions about the workouts and standards, please contact the event organizer, Team Loud And Live Sportsinfo@thewodapalooza.com

If you have questions about submitting your score visit the Help Center on how to submit online scores here