arrow_back Submit Scores for Adaptive Seated: Workout 6

2019-2020 Wodapalooza Online Challenge & Qualifier

Workout

PRESCRIBED

Seated Low Versions

Workout 5

21-15-9

Hang clean & press 65/35

18-12-6 Cal Row

Slam Balls 20/14

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Press

*Preloaded bar for BFB and first attempt C&P

*First piece 12:00 cap


Seated High adaptations

Workout 5

21-15-9

Hang clean & press 55/30

15-10-5 Cal Row

Slam Balls 20/14

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Press

*Preloaded bar for BFB and first attempt C&P

*First piece 12:00 cap

(Seated High will multiply final lift by 10% and round down to the nearest whole number)

Example: 200lbs final lift x 10% final score submitted is 220lbs


Multi Limb adaptations

Workout 5

21-15-9

Hang clean & press 55/30

15-10-5 Cal Row

Slam Balls 20/14

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Press

*Preloaded bar for BFB and first attempt C&P

*First piece 12:00 cap

Multi Limb  will multiply final lift by 10% and round down to the nearest whole number

Example: 200lbs final lift x 10% final score submitted is 220lbs

 

Alternate

Seated Low Versions

Workout 5

21-15-9

Hang clean & press 55/30

18-12-6 Cal Row

Slam Balls 20/14

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Press

*Preloaded bar for BFB and first attempt C&P

*First piece 12:00 cap


Seated High adaptations

Workout 5

21-15-9

Hang clean & press 45/25

15-10-5 Cal Row

Slam Balls 20/14

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Press

*Preloaded bar for BFB and first attempt C&P

*First piece 12:00 cap

(Seated High will multiply final lift by 10% and round down to the nearest whole number)

Example: 200lbs final lift x 10% final score submitted is 220lbs


Multi Limb adaptations

Workout 5

21-15-9

Hang clean & press 40/20

15-10-5 Cal Row

Slam Balls 20/14

+

Workout 6

Remaining Time of 15:00 

1RM Clean and Press

*Preloaded bar for BFB and first attempt C&P

*First piece 12:00 cap

Multi Limb  will multiply final lift by 10% and round down to the nearest whole number

Example: 200lbs final lift x 10% final score submitted is 220lbs

 

Workout Standards

FLOW SEATED 

This workout is scored by the time it takes for an athlete to complete the prescribed repetitions.


Prior to the start of the clock, the athlete will stage their loaded barbell, rower and station for Slamball including Medball.  


At the start of the ascending clock, the athlete may begin their 21 Barbell hang clean & jerk.


After the athlete completes their 21 C&J, they can move on to C2 Rower and perform 18 Calories.  


Once the 18 Calories on the C2 are done, they can pick up the med ball begin their 21 slam balls.  


This is repeated using the rep scheme of 21-15-9 (Clean & press, Slam ball) and ( 18-12-6 ) Cal row. Once the round of 9(6) is complete, the athlete will note their time.  


Workout 5 must be completed under a 12:00 cap.  If the workout 5 is completed under the cap, they can immediately move on to Workout 6.  


For Workout 6, the athlete will have the remaining time from the total 15:00 cap to perform a maximum Clean and Jerk.  


If the athlete finished Workout 5 under the 12:00 cap, they can immediately start working on the Clean and Press until the clock reaches 15:00. 


If the athlete did not finish Workout 5 under the cap, they will only have until 15:00 mark to finish their Clean and Press. That is a total of 3:00 to complete a maximum Clean and Jerk.  


In either scenario, athletes can have unlimited attempts during this period.  


The athlete's judge can load the bar for them.

 

SEATED MOVEMENT STANDARDS

Hang Clean & Press

Athletes must take the bar from the boxes where when weights are resting on boxes they may not have the bar any higher than 3 inches above the lap,  and get it to their shoulder height with the Shoulders over the hips fully extended . The athlete must catch the bar in front rack at full extension for the repetition to be considered a clean.


Athletes MAY hold the bar in the front rack position as long as they like. If the athlete drops the bar before the completion of the press, this is a failed attempt. The press is as long as the bar is free from contact and being completely supported by the athlete before lift starts, any way the athlete gets the bar into position is ok.


The Athlete will establish control in the front rack position with bar resting on collarbones and shoulders. Athlete will then press the bar overhead to full lockout above the midline with shoulders over hips and elbows locked out over head. The lift will be counted when the bar reaches full lockout with bar over midline. no bouncing the bar off the boxes to move into the next lift. no curling the bar into position, palms must start facing down.


ROWING

During set up of Concept 2 Rower: Athlete must remove the seat rower arm. All rows must be completed from a seated position.  Calories must be completed as identified before moving on to the next exercise, athlete may not let go of the rower arm until the identified calorie has been completed. Camera will have to show zero Calories before each start.


Legs can not be used during row at any time. Athletes MAY NOT strap feet into rower or place on the rower at all.

different calories are identified for higher athletes and multi limb athletes.


Slamball

Athlete will start seated with Med ball at the identified weight per their classification in front of the feet on the ground. The athlete may lift the ball up anyway they want and with 2 hands raise the ball overhead with both arms locked out and the ball over the midline. They will then drop, slam or place the ball back in front of their feet to complete the rep. The ball must touch the ground in front and lock out over head each rep. The rep will be counted when the ball touches the floor after lockout with elbows straight. Athletes may slam the ball and have it bounce off the ground into the next rep. Bouncing, rubber or other forms of “med-balls” other then the balls used to perform wall balls  may not be used.

 

EQUIPMENT

Barbell, Concept 2 Rower, Clips, Plates, Slamball

If performing in kilograms:

20 kg (45 lb), 30 kg (65 lb), 43 kg (95 lb)


VIDEO SUBMISSION 

Prior to starting, film the barbell, rower 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