Print Version – WOM Stnds, Details, Scorecard AFL WOM Feb 16.3A,B Repeat Oct15.1A,B
WOM FEB 16.3A which was WOM OCT 15.1A
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
Load 1 – 35kg/25kg Clean & Jerk, 30 reps
Load 2 – 60kg/40kg Clean & Jerk, 30 reps
Load 3 – 75kg/50kg Clean & Jerk, 30 reps
Load 4 – 95kg/60kg Clean & Jerk, as many reps as possible
*Loading variations are indicated below for the different divisions
There is then a 1 min transition into WOM 15.1b.
WOM JAN 16.3 A, B which was OCT 15.1b
Complete as many reps as possible in 3 min of:
Muscle-up’s (rings) or appropriate scaling
*Scaling variations are indicated below for the different divisions
Description WOM FEB 16.3A
This workout begins from the standing position with the barbell loaded to the starting weight. At the call of “take your marks”, “get set”, “go”…the athlete grips the barbell and begins the Clean and Jerks. In the Clean & Jerk, the barbell goes directly from the ground to the shoulder front rack position in one motion and then from the shoulders to an overhead position in a second motion. Two distinct motions need to be demonstrated. This can be a muscle clean, a power clean, a squat clean, a split clean and then a press, a push press, a push jerk or a split jerk. A snatch or any variant thereof is not permitted. If you complete a split clean or split jerk, both feet must be brought together with the barbell in the front rack or locked out overhead respectively in order for the rep to count.
Description WOM FEB 16.3B
This workout begins with the athlete standing below the rings with the rings set to the correct height (feet cannot touch the ground while hanging from the rings). One minute after the end of WOM FEB 16.3A, the athlete will jump up and grip the rings and start completing muscle-up’s. One rep will be awarded for every successful muscle-up completed.
Additional Notes
Please be sure to watch the entire WOM instruction video above for full details. Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Collars must be used to secure the plates. Pre-loaded barbells cannot be used for this WOM. For the scaled variants, clearly show the appropriate height settings for the pull-up bar with a tape measure.
Video Submission Standards
Prior to starting the WOM, film the plates and barbell to be used so that the loads can be clearly seen. 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.
Tiebreak on WOM FEB 16.3A
Your score will be the total completed reps in 10 min. The tie break time will be the time of the last rep on any given load. I.e. Once the 30 reps are completed for any given load, record your tie break time. For Athletes tied on the same reps (say 70 reps), the lower tie break time wins (i.e. 8:50 beats 8:59).
Your score on WOM FEB 16.3B will be the total number of repetitions completed by the 3-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).
Tiebreak on WOM FEB 16.3B
Your score for FEB 16.3B will be the total reps completed. If there is a tie at the exact same reps, 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 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 FEB 16.3A, 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
To complete this workout you will need:
WOM FEB 16.3A:
- One barbell
- Collars
- Plates to load to the appropriate weights for your gender and age group
WOM FEB 16.3B:
- Rings or Pull-up bar of appropriate height
- Bench/bumpers to set-up the correct height
- For certain divisions you will need a tape measure to set the correct height of the pull-up bar and to demonstrate correct height if you are filming your workout
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.
WOM FEB 16.3A Variations
Rx’d MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 kg Clean & Jerk, 30 reps
60 kg Clean & Jerk, 30 reps
75 kg Clean & Jerk, 30 reps
95 kg Clean & Jerk, as many reps as possible
Rx’d WOMEN – includes Masters Women up to 54 years old
25 kg Clean & Jerk, 30 reps
40 kg Clean & Jerk, 30 reps
50 kg Clean & Jerk, 30 reps
60 kg Clean & Jerk, as many reps as possible
SCALED MEN – includes Masters Men up to 54 years old
25 kg Clean & Jerk, 30 reps
45 kg Clean & Jerk, 30 reps
55 kg Clean & Jerk, 30 reps
70 kg Clean & Jerk, as many reps as possible
SCALED WOMEN – includes Masters Women up to 54 years old
15 kg Clean & Jerk, 30 reps
25 kg Clean & Jerk, 30 reps
30 kg Clean & Jerk, 30 reps
40 kg Clean & Jerk, as many reps as possible
MASTERS MEN – includes Masters Men 55+
20 kg Clean & Jerk, 30 reps
30 kg Clean & Jerk, 30 reps
40 kg Clean & Jerk, 30 reps
50 kg Clean & Jerk, as many reps as possible
MASTERS WOMEN – includes Masters Women 55+
15 kg Clean & Jerk, 30 reps
17 kg Clean & Jerk, 30 reps
20 kg Clean & Jerk, 30 reps
25 kg Clean & Jerk, as many reps as possible
SCALED MASTERS MEN – includes Masters Men 55+
20 kg Clean & Jerk, 30 reps
25 kg Clean & Jerk, 30 reps
30 kg Clean & Jerk, 30 reps
40 kg Clean & Jerk, as many reps as possible
SCALED MASTERS WOMEN – includes Masters Women 55+
15 kg Clean & Jerk, 30 reps
16 kg Clean & Jerk, 30 reps
18 kg Clean & Jerk, 30 reps
20 kg Clean & Jerk, as many reps as possible
Rx’d TEEN BOYS (14-15 and 16-17)
25 kg Clean & Jerk, 30 reps
45 kg Clean & Jerk, 30 reps
55 kg Clean & Jerk, 30 reps
70 kg Clean & Jerk, as many reps as possible
Rx’d TEEN GIRLS (14-15 and 16-17)
15 kg Clean & Jerk, 30 reps
25 kg Clean & Jerk, 30 reps
30 kg Clean & Jerk, 30 reps
40 kg Clean & Jerk, as many reps as possible
SCALED TEEN BOYS (14-15 and 16-17)
20 kg Clean & Jerk, 30 reps
30 kg Clean & Jerk, 30 reps
40 kg Clean & Jerk, 30 reps
50 kg Clean & Jerk, as many reps as possible
SCALED TEEN GIRLS (14-15 and 16-17)
15 kg Clean & Jerk, 30 reps
20 kg Clean & Jerk, 30 reps
25 kg Clean & Jerk, 30 reps
30 kg Clean & Jerk, as many reps as possible
To summarise:
WOM FEB 16.3B 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; Teens 14-15 and Teens 16-17)
Complete as many reps as possible in 3 min of:
Muscle-up’s (Rings)
*FEB 16.3B starts 1 min after the end of 16.3A (i.e. at the start of the 11th min and ends at the end of the 14th min)
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; Scaled Teens 14-15 and Scaled Teens 16-17)
NB – adjust height of the bar so that there is 20 cm between the top of the head, when the athlete is looking directly forward, and the bottom of the pull-up bar (See the picture below, indicating the height difference of 20 cm).
Complete as many reps as possible in 3 min of:
Jumping Chest to Bar Pull-up’s (20 cm or more of space between top of head and bottom of pull-up bar)
Note that the bar must touch the chest clearly below the collar bone in order for the rep to count.
*FEB 16.3B starts 1 min after the end of FEB 16.3A (i.e. at the start of the 11th min and ends at the end of the 14th min)
MASTERS Rx’d (55 yr +)
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
NB – adjust height of the bar so that there is 15 cm between the top of the head, when the athlete is looking directly forward, and the bottom of the pull-up bar (See below for a picture of the measuring).
Complete as many reps as possible in 3 min of:
Jumping Chest to Bar Pull-up’s
Note that the bar must touch the chest clearly below the collar bone in order for the rep to count.
*WOM 15.1B starts 1 min after the end of 15.1A (i.e. at the start of the 11th min and ends at the end of the 14th min)
MASTERS SCALED (55 yrs +)
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
NB – adjust height of the bar so that there is 15 cm between the top of the head, when the athlete is looking directly forward, and the bottom of the pull-up bar (See below for a picture of the measuring).
Complete as many reps as possible in 3 min of:
Jumping Chin over bar Pull-up’s
Note that the chin must clearly pass over the horizontal plane made with the top of the pull-up bar in order for the rep to count.
*FEB 16.3B starts 1 min after the end of FEB 16.3A (i.e. at the start of the 11th min and ends at the end of the 14th min)
To Summarise:
MOVEMENT STANDARDS
Clean and Jerk
Start Position
The clean and jerk is essentially a ground-to-overhead movement but must consist of 2 distinct motions (i.e. a snatch is not allowed). A muscle clean, power clean, squat clean or split clean may be used to get the bar to the shoulders. A shoulder press, push press, push jerk or split jerk may then be used to get the weight overhead. The barbell begins with both plates on the ground. If an empty bar is used in certain divisions, the bar must start from or pass below the lowest point of the knee cap for the rep to count.
End Position
A full lockout is demonstrated with the barbell overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. If a split jerk is used, remember both feet must be brought together with the barbell overhead for the rep to count.
Muscle-up
Start Position
You must begin the muscle-up or pass through a hang position below the rings. The arms must be fully extended, with or without a “false grip”, and the feet off the ground.
End Position
While supporting you on the rings, the elbows must be fully locked out. Kipping muscle-ups are acceptable but swings or rolls to support are not acceptable. If performing unbroken kipping muscle-ups, a change in direction below the rings must be demonstrated.
Jumping Pull-up
Measurement for the Jumping Pull-up – adjust height of the bar/bumpers so that there is 20 cm between the top of the head (when the athlete is looking directly forward) and the bottom of the pull-up bar.
Start Position
The jumping pull-up bar should be setup in such a manner so that there is at least the specified distance (20 cm or 15 cm depending on division) between the top of the athlete’s head, when standing tall, and the bottom of the pull-up bar.
At the bottom of the pull-up, the athlete must lower themselves so the arms are fully extended.
End Positions
Chest-to-bar Pull-up – At the top, note that the bar must clearly make contact with the chest below the level of the collar bone.
Chin-over-bar Pull-up – At the top, note that the chin must clearly pass over the horizontal plane made with the top of the pull-up bar in order for the rep to count.
