Print Version & Score Card – WOM Standards Details AFL WOM Dec 15.5A,B
This document contains the full movement standards and details for WOM DEC 15.5A & 15.5B
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Description WOM DEC 15.5A
This workout begins with the athlete seated between two bumper plates/boxes of 17 cm (or less) in height. There needs to be enough space between the 2 bumpers for the athletes glutes/hips and no part of the athletes body besides the hands can touch the bumper plates/box.
At the call of “take your marks”, “get set”, “go”… the athlete may lift his/her lower body into an L-sit position. Once the athlete’s lower body is lifted from the ground, no part of the body is allowed to touch the floor or the bumpers. When any part of the body (besides the hands), touches the bumper plates or the floor the L-sit is complete. For more details see the movement standards below.
The score will be the time before the athlete touches the floor/bumpers with any part of the body besides the hands. You can take as many max L-sit hold attempts in the 2 minute time cap but only 1 attempt will count as your score.
At the start of the 5th minute, WOM DEC 15.5B starts.
Tiebreak WOM Dec 15.5A
Your score for Dec 15.5A will be the total time in seconds of the L-sit hold. If there is a tie at the exact same seconds, the heavier athletes will rank above the lighter athletes. You will be asked to submit your body weight when you submit your score. The weight will be used to break the tie for athletes on equal seconds, divided into 5 kg classes i.e. 70-74,99kg; 75-79,99kg; 80-84,99kg; 85-79,99kg, etc.
It is the Athletes responsibility to ensure that their body weight is correctly reported when submitting the scores. If an athlete does not submit their body weight they will still have a valid score for Workout Dec 15.5A, but they will be ranked lower than athletes that completed the same amount of reps but who submitted their body weight. There will also be a tiebreak for the Scaled options.
Description WOM DEC 15.5B
This workout begins at the start of the 2nd minute with the athlete standing at the barbell loaded to the correct load. At the start of the 2nd minute the athlete may clean the barbell and begin the 1st squat clean thruster. For full movement standards see the movement standards document (scaled divisions can power clean, front squat & thrusters). The athlete continues completing clusters for 5 minutes.
Your score will be the total number of squat clean thrusters (clusters) completed in the 5 minute time cap.
There will be a tiebreak for this WOM.
Tiebreak WOM Dec 15.5B
In this workout, we will be using a tiebreak method to separate athletes on equal reps. If there is a tie at the exact same reps, the lighter athletes will rank above the heavier athletes. You will be asked to submit your body weight when you submit your score. The weight will be used to break the tie for athletes on equal reps, divided into 5 kg classes i.e. 70-74,99kg; 75-79,99kg; 80-84,99kg; 85-79,99kg, etc.
It is the Athletes responsibility to ensure that their body weight is correctly reported when submitting the scores. If an athlete does not submit their body weight they will still have a valid score for Workout Dec 15.5B, but they will be ranked lower than athletes that completed the same amount of reps but who submitted their body weight. There will also be a tiebreak for the Scaled options.
Equipment
- Bumpers or Boxes to stipulated height (17 cm or less)
- Barbell
- Collars/Spring
- Bumper plates and/ Fractionals (for 15.5B)
For each WOM, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra obstructions, people, animals or equipment.
*The official weight is in kilograms.
Video Submission Standards
Prior to starting the WOM, film the height of the bumpers/box for the L-sit/Tuck-sit (15.5A), barbell, bumpers/fractional plates, collars/spring to be used for both Dec 15.5A and 15.5B. In order to accurately show the performance, all video submissions should be uncut and unedited. Your judge and a stopwatch (or visible timer) must be in the frame throughout the entire workout. Shoot the video from an angle so that all the exercises can be clearly seen to meet the movement standards in this document or the WOM instruction video.
WOM Dec 15.5A Variations
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
Find a max L-Sit Hold Time
Time Cap is 2 minutes
At the 2 min mark, WOM Dec 15.5B starts…
SCALED
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Find a max Tuck Sit Hold Time
Time Cap is 2 minutes
At the 2 min mark, WOM Dec 15.5B starts…
MASTERS (55 yrs +)
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Find a max Tuck Sit Hold Time
Time Cap is 2 minutes
At the 2 min mark, WOM Dec 15.5B starts…
NB – Tuck sit bumper height is also 17 cm
SCALED MASTERS
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Find a max Tuck Sit Hold Time
Time Cap is 2 minutes
At the 2 min mark, WOM Dec 15.5B starts…
NB – Tuck sit bumper height is also 25 cm
TEENS
(Teen Boys 14-15, Teen Girls 14-15)
Find a max L-Sit Hold Time
Time Cap is 2 minutes
At the 2 min mark, WOM Dec 15.5B starts…
NB – Tuck sit bumper height is also 17 cm
SCALED TEENS
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Find a max Tuck Sit Hold Time
Time Cap is 2 minutes
At the 2 min mark, WOM Dec 15.5B starts…
NB – Tuck sit bumper height is also 17 cm
In Summary:
WOM Dec 15.5B Variations
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
In 5 minutes complete as many repetitions of:
Squat Clean Thrusters (Clusters) (60kg/40kg)
Time Cap is 5 min
Note: Both WOM’s must be completed within the same 7 minutes
SCALED
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
In 5 minutes complete as many repetitions of:
Squat Clean Thrusters (Clusters) (40kg/25kg)
Time Cap is 5 min
Note: Both WOM’s must be completed within the same 7 minutes
MASTERS (55 yrs +)
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
In 5 minutes complete as many repetitions of:
Squat Clean Thrusters (Clusters) (40kg/25kg)
Time Cap is 5 min
Note: Both WOM’s must be completed within the same 7 minutes
SCALED MASTERS
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
In 5 minutes complete as many repetitions of:
Squat Clean Thrusters (Clusters) (25kg/15kg)
Time Cap is 5 min
Note: Both WOM’s must be completed within the same 7 minutes
TEENS
(Teen Boys 14-15, Teen Girls 14-15)
In 5 minutes complete as many repetitions of:
Squat Clean Thrusters (Clusters) (40kg/25kg)
Time Cap is 5 min
Note: Both WOM’s must be completed within the same 7 minutes
SCALED TEENS
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
In 5 minutes complete as many repetitions of:
Squat Clean Thrusters (Clusters) (25kg/15kg)
Time Cap is 5 min
Note: Both WOM’s must be completed within the same 7 minutes
In Summary:
MOVEMENT STANDARDS
L-Sit
Start – The L-Sit starts when the athlete seated between two bumper plates/boxes of 17 cm/less in height lifts his/her body and legs off the floor with only the hands touching the bumpers. There needs to be enough space between the 2 bumpers to receive the athletes glutes or hips and no part of the athletes body besides the hands can touch the bumper plates/box while L-sitting. The athlete may bend the knees slightly but, no part of the legs, or the feet must not touch the ground
End – If any part of the athletes body, including but not limited to the glutes, hips, legs or feet, touches the ground and or bumpers, then the L-Sit attempt is over
Tuck-Sit
Certain Scaled Divisions will use a Tuck-Sit.
Start – The Tuck-Sit starts when the athlete seated between two bumper plates/boxes of 17 cm/less in height lifts his/her body and legs off the floor with only the hands touching the bumpers. The athlete bends the knees at approximately 90 degrees. There needs to be enough space between the 2 bumpers to receive the athletes glutes or hips and no part of the athletes body besides the hands can touch the bumper plates/box or the floor while Tuck-sitting
End – If any part of the athletes body, including but not limited to the glutes, hips, legs or feet, touches the ground and or bumpers then the Tuck-Sit attempt is over!
Be sure to accurately measure the height of the bumpers/box where your hands will be placed upon. Video record the measuring of the height of the bumpers/boxes.
Squat Clean Thrusters (Clusters)
Start Position – Both barbell plates must be in contact with the floor at the same time (i.e. the first rep is some sort of clean before proceeding to the front squat). That is the athlete can clean the bar to the front rack position in any manner. A muscle clean, power clean, squat clean or split clean are all allowed.
Mid-Position
With the bar in the front rack position, in one motion the athlete squats until the crease of the hip passes below the top of the knee. For the rep to count the hip crease must pass clearly below the height of the top of the knee. Failing to do so will result in a no rep!
End Position
From the bottom position, the athlete squats up in one motion and the cluster ends with the bar locked out overhead with the arms, shoulders, hips and legs in a straight line. The bar must be locked out overhead over the middle of the body when viewed from the side.
If the athlete pauses/stops after squatting on the cluster, those reps will not count. No re-bending of the knees/hips are allowed after the squat! If an athlete fails a rep, they must complete the full cluster from the floor with the hip crease passing below the top of the knee for the rep to count.
If the athlete does not lock out the arms at the top of the movement, those reps will not count.
If the athlete does not have straight arms overhead and the bar does end over the middle of the body with clear control and the arms, shoulders, hips and legs are not locked out in a straight line – those reps will not count!
The athlete must clean the bar from the floor. Any hang clean is not allowed. The thruster portion must be completed in one continuous motion without any pausing for the rep to count.
If an athlete fails a rep, they must complete the full squat clean and thruster for the rep to count.
A jerk is not allowed….those reps will not count!
If the athlete fails to clearly demonstrate control at the top of the movement with the the knees, hips, and arms fully extended and in a straight line with the bar locked out overhead with the bar over the middle of the body, those reps will not count.
Print Version & Score Card – WOM Standards & Details AFL WOM Dec 15.6
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Description WOM DEC 15.6
This workout begins with the athlete standing at the correctly loaded barbell. At the call of “take your marks”, “get set”, “go”… the athlete will take the bar into an overhead position and will start with the overhead squats (A squat snatch is allowed for the 1st rep). After 10 overhead squats, the athlete then will complete 5 m’s of handstand walking. A minimum of 2,5 m must be completed unbroken to accumulate 5 reps and to continue onto the next 2,5 m increment. Only after 5 m (10 reps) of handstand walking are completed, can the athlete start the 2nd round of overhead squats.
Your score will be the total number of repetitions completed by the 9-minute time cap. Each 5 m of handstand walking counts as 10 reps. Each 2,5 m length must be completed unbroken in order for those 5 reps to count.
You will enter your result by the total number of reps completed plus your tiebreak time (see below).
Tiebreak WOM Dec 15.6
In this workout, we will be using a tiebreak method to separate athletes on equal reps. At the end of each set of handstand walking, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last handstand walking distance (i.e. either 2,5m = 5 reps or 5 m = 10 reps).
For example, a male athlete finishes 9 complete rounds (180), plus an additional 10 Overhead squats and 2,5m of handstand walking has a score of 195 reps. He finished his 9th round at 7:45. In this case he will enter 7:45 as his time in the tiebreak field. He would then be ranked above someone who got 195 reps but with a tiebreak time of 7:50, but below someone with 195 reps and a tiebreak time of 7:43. The scaled divisions will also use this tiebreak.
Note: All tiebreak times must be reported in elapsed time. If you decide to use a countdown timer, you must first convert to elapsed time before reporting your score. We therefore suggest that you set your clock to count up instead of counting down. If an athlete does not submit their tiebreak time for Workout Dec 15.6, they will be ranked lower than athletes that completed the same amount of reps but who submitted their tie break time. There will also be a tiebreak for the Scaled options.
Equipment
- Tape to mark 3 lines (start line, 2,5m line and 5 m line)
- Tape measure
- Barbell
- Collars/Spring
- Bumpers/Fractionals
For each WOM, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra obstructions, people, animals or equipment.
*The official weight is in kilograms.
Video Submission Standards
Prior to starting the WOM, film the measuring of the start line to the 2,5 m line to the 5 m line. Also film the bumper/fractional plates, so the loads can be seen clearly. In order to accurately show the performance, all video submissions should be uncut and unedited. Your judge and a stopwatch (or visible timer) must be in the frame throughout the entire workout. Shoot the video from an angle so that all the exercises can be clearly seen to meet the movement standards in this document or the WOM instruction video. Ensure that those observing the video can clearly see the start, 2,5 m and 5 m handstand walk lines.
WOM Dec 15.6 Variations
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Rx’d Women, Masters Women 40-44, Masters Women 45-49)
Complete as many rounds and reps as possible in 9 minutes of:
10 OHS (45kg/30kg)
5 m Handstand Walk
*Note – 5 m HS walk:
– 2,5 m counts as 1 rep (1 length is equal to 10 reps)
– Athletes must walk a minimum of 2,5 m unbroken for 5 reps)
* Tiebreak Time – Time of last completed round
SCALED
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49)
Complete as many rounds and reps as possible in 9 minutes of:
10 OHS (30kg/20kg)
10 Push-ups (Women – Kneeling Push-up)
* Tiebreak Time – Time of last completed round
MASTERS (49 yrs +)
(Masters Men 50-54, Masters Men 55-59, Masters Men 60+, Masters Women 50-54, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
10 OHS (35kg/20kg)
10 Push-ups
* Tiebreak Time – Time of last completed round
SCALED MASTERS
(Scaled Masters Men 45-49, Scaled Masters Men 55-59, Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 45-49, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
10 OHS (22kg/15kg)
Kneeling Push-ups
* Tiebreak Time – Time of last completed round
TEENS
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
10 OHS (30kg/20kg)
5 m Handstand Walk
*Note – 5 m HS walk:
– 2,5 m counts as 1 rep (1 length is equal to 10 reps)
– Athletes must walk a minimum of 2,5 m unbroken for 5 reps)
* Tiebreak Time – Time of last completed round
SCALED TEENS
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
10 OHS (22kg/15kg)
Push-up’s (Ladies – Kneeling Push-ups)
* Tiebreak Time – Time of last completed round
In Summary:
MOVEMENT STANDARDS
The Overhead Squat (Rx’d Division)
Start Position – The overhead squat starts with the barbell locked out overhead with the barbell over the middle of the body
with the hips, knees and arms fully extended. On every repetition of the overhead squat the athlete must descend below parallel so that the hip crease passes clearly below the top of the knee for the rep to count.
If the athlete fails to squat below parallel, those reps will not count.
End Position – At the top of every rep the athlete needs to lockout the knees, hips and arms with the barbell directly over the middle of the body when viewed from the side. If full extension of either the knee, or hip joint are not reached, those repetitions will not count.
Any repetition that starts with the barbell on the floor may be snatched so long as the hip crease passes below the top of the knee and the athlete stands with knees, hips and arms locked out with the barbell directly over the middle of the body. Those repetitions will count.
HS Walk
Start Position – The handstand walk starts with the athlete behind the start line. The athlete can kick up into a handstand and start walking. Any part of at least one hand must be behind or touch the start line when starting the handstand walk.
End Position – The handstand walk ends when any part of the athletes left and right hands both make contact with or have crossed over the finish line.
If the athlete comes down before the end of the HS walk then he/she must restart with the hands in line with the most rear hand at the exact time of any other part of the body making contact with the floor.
The minimum distance the athlete must HS walk is 2,5 m (which counts as 5 reps). Both hands need to have touched or crossed the end lines before any other part of the body touches the ground.
Only handstand walking will count to cover the distance, so no other part of the athletes body besides the hands may touch the floor while handstand walking. If any other part of the body does touch the ground, they must restart the HS walk as described above.
If the athlete hits time cap when HS walking, then the distance achieved will be rounded to the last 2,5 meter (5 reps) successfully completed.
NB – 2,5 m = 5 reps
* Scaled Division – Push-ups
Start Position – Athlete lies flat on the ground with the chest and thighs in contact with the floor at the same time.
End Position – Arms locked out, with a straight line between the shoulders, hips, knees and ankles. The feet may not be wider than shoulder width at the time of lockout. No snaking is allowed. The hips and thighs must rise at the same time. Lockout must be clearly demonstrated at the top of the movement.
No snaking is allowed. The hips and thighs must rise at the same time. Lockout must be clearly demonstrated at the top of the movement.
Kneeling Push-up – Arms locked out, with a straight line between the shoulders, hips, and knees. The ankles are crossed with the knees at approximately 90 degrees. The knees are the pivot point.
No snaking is allowed. The hips and thighs must rise at the same time. Lockout must be clearly demonstrated at the top of the movement.
Kneeling Push-up – Start – same as for men except knees are bent (ankles may be crossed)
Kneeling Push-up – End
No Kipping is allowed on the push-up’s!
