Print Version & Score Card – WOM Standards & Details AFL WOM Jan16.1A&B
This document contains the full movement standards and details for WOM Jan 16.1A & 16.1B
|
Description WOM Jan 16.1A
This workout begins with the athlete standing and with an empty barbell on the floor with all the necessary plates and collars to be used. A squat rack/blocks will not be allowed and the barbell must start on the floor. At the call of “take your marks”, “get set”, “go”… the athlete may start loading the barbell and fasten the collars/spring for the 10 RM attempt. Before any lift, the athlete must clearly state the weight to be attempted and must apply the collars/spring. The smallest plates that you can use are 0.5kg. The number of attempts that can be made are unlimited.
Your score will be the weight (kg’s) that you successfully front squat multiplied by the number of rep’s completed. The first repetition of a squat clean will count as the first rep. You will also need to record your current body weight (kg’s). The same barbell must be used for both WOM Jan 16.1A and 16.1B and they must both be completed in the allocated 11 minutes (Time Cap of 3 min and 8 min respectively). If you choose to redo any portion of this WOM you need to redo 16.1A and 16.2B and re-submit both your new scores. There will be a tiebreak method.
The athlete must use the same barbell for Jan 16.1B. Jan 16.1B starts immediately at the 3 min mark so the athlete must adjust the loading before the 3 minutes of time elapses to ensure you can start immediately.
Tiebreak WOM Jan 16.1A
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 weight, 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 Jan 16.1A, 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 Jan 16.1B
This workout begins at the 3rd minute mark with the athlete standing next to the rig and with a barbell loaded to the correct load. At the start of the 3rd minute the athlete may start with the burpee muscle-up, first lying flat with the chest in contact with the floor and then completing the rep by completing a bar muscle-up. The athlete then moves onto hang power cleans. The barbell must be first deadlifted to hip level, and then only can the athlete begin completing 3 hang power cleans. The athlete then moves back and forth between the burpee bar muscle-ups and hang power cleans completing the designated number of reps each time. The athlete then continues climbing the repetition ladder until 8 minutes are up.
Your score will be the total number of completed reps in the 8 minutes..
There will be no tiebreaker for this WOM.
Equipment
- Barbell
- Collars/Spring
- Bumper plates and Fractionals (for 16.1A & B)
- Bar of appropriate height (when the athlete hangs from the bar, his/her feet may not touch the ground)
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, before starting, each athlete must introduce themselves indicating: their name, their training facility’s name, their country (i.e. SA/Namibia/Zimbabwe), and the WOM (i.e. WOM 15.6A & B). Then film the barbell plates, bumpers, collars/spring, fractional and bar height to be used for both Jan 16.1A and 16.1B. Show that your feet do not touch the ground when hanging from the muscle-up bar. 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 Jan 16.1A & B 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)
WOM JAN 16.1A
Find a your 10 Rep Max Front Squat (from floor)
Time Cap is 3 minutes
At 3 minutes Jan 16.1B starts…
WOM JAN 16.1B
Complete as many rounds and reps as possible in 8 minutes of:
1 Burpee Bar Muscle-up
3 Hang Power Cleans (70kg/45kg)
2 Burpee Bar Muscle-up
6 Hang Power Cleans (70kg/45kg)
3 Burpee Bar Muscle-up
9 Hang Power Cleans (70kg/45kg)
…continue with 4 and 12, 5 and 15, 6 and 18, 7 and 21 etc. until the time cap!
Note: Both WOM’s must be completed within the same 11 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)
WOM JAN 16.1A
Find a your 10 Rep Max Front Squat (from floor)
Time Cap is 3 minutes
At 3 minutes Jan 16.1B starts…
WOM JAN 16.1B
Complete as many rounds and reps as possible in 8 minutes of:
1 Burpee Jumping Chest to Bar Pull-up (20 cm)
3 Hang Power Cleans (45kg/30kg)
2 Burpee Jumping Chest to Bar Pull-up (20 cm)
6 Hang Power Cleans (45kg/30kg)
3 Burpee Jumping Chest to Bar Pull-up (20 cm)
9 Hang Power Cleans (45kg/30kg)
…continue with 4 and 12, 5 and 15, 6 and 18, 7 and 21 etc. until the time cap!
Note: Both WOM’s must be completed within the same 11 minutes
MASTERS (55 yrs +)
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
WOM JAN 16.1A
Find a your 10 Rep Max Front Squat (from floor)
Time Cap is 3 minutes
At 3 minutes Jan 16.1B starts…
WOM JAN 16.1B
Complete as many rounds and reps as possible in 8 minutes of:
1 Burpee Jumping Chest to Bar Pull-up (15 cm)
3 Hang Power Cleans (50kg/30kg)
2 Burpee Jumping Chest to Bar Pull-up (15 cm)
6 Hang Power Cleans (50kg/30kg)
3 Burpee Jumping Chest to Bar Pull-up (15 cm)
9 Hang Power Cleans (50kg/30kg)
…continue with 4 and 12, 5 and 15, 6 and 18, 7 and 21 etc. until the time cap!
Note: Both WOM’s must be completed within the same 11 minutes
SCALED MASTERS
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
WOM JAN 16.1A
Find a your 10 Rep Max Front Squat (from floor)
Time Cap is 3 minutes
At 3 minutes Jan 16.1B starts…
WOM JAN 16.1B
Complete as many rounds and reps as possible in 8 minutes of:
1 Burpee Jumping Chin over Bar Pull-up (15 cm)
3 Hang Power Cleans (30kg/18kg)
2 Burpee Jumping Chin over Bar Pull-up (15 cm)
6 Hang Power Cleans (30kg/18kg)
3 Burpee Jumping Chin over Bar Pull-up (15 cm)
9 Hang Power Cleans (30kg/18kg)
…continue with 4 and 12, 5 and 15, 6 and 18, 7 and 21 etc. until the time cap!
Note: Both WOM’s must be completed within the same 11 minutes
TEENS
(Teen Boys 14-15, Teen Girls 14-15, Teen Boys 16-17, and Teen Girls 16-17
WOM JAN 16.1A
Find a your 10 Rep Max Front Squat (from floor)
Time Cap is 3 minutes
At 3 minutes Jan 16.1B starts…
WOM JAN 16.1B
Complete as many rounds and reps as possible in 8 minutes of:
1 Burpee Bar M-up
3 Hang Power Cleans (45kg/30kg)
2 Burpee Bar M-up
6 Hang Power Cleans (45kg/30kg)
3 Burpee Bar M-up
9 Hang Power Cleans (45kg/30kg)
…continue with 4 and 12, 5 and 15, 6 and 18, 7 and 21 etc. until the time cap!
Note: Both WOM’s must be completed within the same 11 minutes
SCALED TEENS
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
WOM JAN 16.1A
Find a your 10 Rep Max Front Squat (from floor)
Time Cap is 3 minutes
At 3 minutes Jan 16.1B starts…
WOM JAN 16.1B
Complete as many rounds and reps as possible in 8 minutes of:
1 Burpee Jumping Chest to Bar Pull-up (20 cm)
3 Hang Power Cleans (30kg/18kg)
2 Burpee Jumping Chest to Bar Pull-up (20 cm)
6 Hang Power Cleans (30kg/18kg)
3 Burpee Jumping Chest to Bar Pull-up (20 cm)
9 Hang Power Cleans (30kg/18kg)
…continue with 4 and 12, 5 and 15, 6 and 18, 7 and 21 etc. until the time cap!
Note: Both WOM’s must be completed within the same 11 minutes
In Summary:
MOVEMENT STANDARDS
The Front Squat
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)
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.
The first repetition of a squat clean will count as the first rep.
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 – The repetition ends with the bar in the front rack position and the athlete’s knees and hips extended and in a straight line with the shoulders. The elbows must be in front of the vertical plane made with the bar at the end position.
If the athlete fails to fully extend the knees, those reps will not count.
If the athlete fails to fully extend the hips, those reps will not count.
WOM Jan 16.1B
Burpee Bar Muscle-up’s
Any style of burpee bar muscle-up is allowed (i.e. strict / kipping).
Start Position
Start Position of Burpee – The burpee starts with the athlete facing the rig and lying flat on the floor with the thighs and chest touching the ground. The athlete then gets up and jumps up to grip the bar to initiate the bar muscle-up.
Mid Position of Burpee Muscle-up
The athlete must start from a hanging position with the arms fully extended and the shoulders fully flexed in the overhead position. The feet may not touch the floor when hanging from the bar.
End Position
The athlete lands on top of the bar with the arms extended and fully locked out, supporting the weight of the body. Lock out must be achieved while the body weight is supported at the top of the bar and not when the athlete starts falling back for the next repetition.
If the athlete does not reach full extension at the bottom of the bar and does not hang with fully extended arms, those repetitions will not count. If the athlete fails to reach full extension at the top of the muscle-up, that rep will not count!
The athlete may not lift the heels higher than the bottom of the bar during the transition of the bar muscle-up.
The athlete must perform a muscle-up during this movement, any other movements will not count.
Scaled Versions – Burpee Jumping Chest (or Chin) to Bar Pull-up’s
Start Position of Burpee – The burpee starts with the athlete facing the rig and lying flat on the floor with the thighs and chest touching the ground. The athlete then gets up and steps up onto the box or bumpers that have been used to set the jumping height.
Measurement for the Jumping Pull-up – adjust height of the bar/bumpers so that there is 15cm or 20 cm height difference (see table Jan 16.1b) 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.
After stepping up onto the box / bumpers, the athlete merely grips the bar and can continue with the jumping pull-up. There is no need for the athlete to 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.
Be sure to see Table Jan 16.1B to ensure you choose the correct scaled option.
Hang Power Clean
Start Position – In order to start the hang power clean, the athlete must first deadlift the barbell to hip level. Only after a short pause can the athlete begin the hang power cleans. For this reason a power clean will be a no rep!
The hang power clean must start from the hang position and the bar may not pass below the top of the knee.
End Position – The hang power clean ends with the bar in the front rack position with the knees and hips fully extended and in a straight line with the shoulders. The elbows must be clearly in front of the vertical plane made with the bar.
A hang muscle clean, a hang power clean, a hang squat clean and a hang split clean are all permitted. NB – If a hang split clean is performed, the athlete must bring his/her feet together for the rep to count.
The bar must start from the hang so if any clean is performed from the floor, those reps will not count!
If the bar passes below the top of the knee from the hang, those reps will not count.
If the athlete fails to fully extend the knees, those reps will not count.
If the athlete fails to fully extend the hips, those reps will not count.
If the athletes elbows are not in front of the vertical plane made with the bar, those reps will not count.
Print Version & Score Card – WOM Standards & Details AFL WOM Jan16.2A&B
This document contains the full movement standards and details for WOM Jan 16.2
|
Description WOM Jan 16.2A
This workout begins with the athlete standing behind the correctly loaded barbell and with a bar of the correct height for the toes to bar. At the call of “take your marks”, “get set”, “go”… the athlete may start power snatching the barbell. After 21 reps the athlete may move onto the toes to bar. The athlete continues moving between the 2 movements completing the prescribed reps.
Your score will be the time taken at the completion of your last toes to bar on the round of 3. If you do not complete the workout in the time cap of 11 min, your score will be the time cap time (11 min) plus 1 second for every rep missed. For example, if you missed the last 3 snatches and 3 toes to bar your score will be 11:06 (i.e. time cap plus 6 missed reps). The same barbell must be used for both WOM Jan 16.2A and 16.2B and they must be both completed in the allocated 17 minutes (Time Cap of 11 min and 6 min respectively). If you choose to redo any portion of this WOM you need to redo 16.2A and 16.2B and re-submit both your new scores. There will be a special tiebreak method.
WOM Jan 16.2B starts at the 11th min immediately after Jan 16.2A ends.
There will be no tiebreaker for this WOM.
Description WOM Jan 16.2B
This workout begins at the start of the 11th minute. Before any lift, the athlete must clearly state the weight to be attempted and must apply the collars/spring. The smallest plates that you can use are 0.5kg. The number of attempts that can be made are unlimited.
Your score will be the weight (kg’s) that you successfully snatch. You will also be asked to record your current body weight (kg’s) for the tie breaker. The same barbell must be used for both WOM Jan 16.2A and 16.2B and they must be both be completed in the allocated 17 minutes (Time Cap of 11 min and 6 min respectively). If you choose to redo any portion of this WOM you need to redo 16.2A and 16.2B and re-submit both your new scores. There will be a special tiebreak method.
Jan 16.2B starts immediately after 16.2A finishes at the 11th minute.
Tiebreak WOM Jan 16.2B
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 weight, 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 WOM Jan 16.2B, 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
- Barbell
- Collars/Spring
- Bumper plates and Fractionals (for 16.2A & B)
- Bar of appropriate height
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.
WOM Jan 16.2 A & B 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,)
WOM JAN 16.2A
Complete 21-15-9-6-3 of:
Power Snatch (60kg/40kg)
Toes to Bar
Time Cap is 11 min
At 11 min, immediately move to Jan 16.2B
*Loading/Scaling variations are indicated below for the different divisions
WOM JAN 16.2B
Find a 1 Rep Max Clean and Jerk
Time Cap is 6 minutes
Note: Both WOM’s must be completed within the same 17 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)
WOM JAN 16.2A
Complete 21-15-9-6-3 of:
Power Snatch (35kg/20kg)
Hanging Knee Raises
Time Cap is 11 min
At 11 min, immediately move to Jan 16.2B
*Loading/Scaling variations are indicated below for the different divisions
WOM JAN 16.2B
Find a 1 Rep Max Clean and Jerk
Time Cap is 6 minutes
Note: Both WOM’s must be completed within the same 17 minutes
MASTERS (55 yrs +)
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
WOM JAN 16.2A
Complete 21-15-9-6-3 of:
Power Snatch (40kg/25kg)
Toes to Bar
Time Cap is 11 min
At 11 min, immediately move to Jan 16.2B
*Loading/Scaling variations are indicated below for the different divisions
WOM JAN 16.2B
Find a 1 Rep Max Clean and Jerk
Time Cap is 6 minutes
Note: Both WOM’s must be completed within the same 17 minutes
SCALED MASTERS
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
WOM JAN 16.2A
Complete 21-15-9-6-3 of:
Power Snatch (25kg/15kg)
Sit-up’s
Time Cap is 11 min
At 11 min, immediately move to Jan 16.2B
*Loading/Scaling variations are indicated below for the different divisions
WOM JAN 16.2B
Find a 1 Rep Max Clean and Jerk
Time Cap is 6 minutes
Note: Both WOM’s must be completed within the same 17 minutes
TEENS
(Teen Boys 14-15, Teen Girls 14-15, Teen Boys 16-17, and Teen Girls 16-17)
WOM JAN 16.2A
Complete 21-15-9-6-3 of:
Power Snatch (40kg/25kg)
Toes to Bar
Time Cap is 11 min
At 11 min, immediately move to Jan 16.2B
*Loading/Scaling variations are indicated below for the different divisions
WOM JAN 16.2B
Find a 1 Rep Max Clean and Jerk
Time Cap is 6 minutes
Note: Both WOM’s must be completed within the same 17 minutes
SCALED TEENS
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
WOM JAN 16.2A
Complete 21-15-9-6-3 of:
Power Snatch (25kg/15kg)
Hanging Knee Raises
Time Cap is 11 min
At 11 min, immediately move to Jan 16.2B
*Loading/Scaling variations are indicated below for the different divisions
WOM JAN 16.2B
Find a 1 Rep Max Clean and Jerk
Time Cap is 6 minutes
Note: Both WOM’s must be completed within the same 17 minutes
In Summary:
MOVEMENT STANDARDS
Snatch
In this workout any style of snatch is permitted. A muscle snatch, a power snatch, a squat snatch or a split snatch! If a split snatch is used, the feet must be brought together while the weight is overhead before the bar is lowered from the overhead position for the rep to count.
Start Position
The barbell must start with both plates in contact with the ground.
End Position
The snatch ends with 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 when viewed from the side.
The athlete may not pause at any point in the pull of the snatch. A hang snatch will therefore be a no rep.
If the athlete fails to clearly demonstrate control at the top of the movement with 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.
Toes to Bar
Start Position
The feet must be brought back behind the vertical plane made with the bar and behind the body with the arms and hips fully extended at the bottom.
End Position
The athlete must go from the start position (above) to having the toes touch the pull-up bar. Any point of the foot can make contact with the bar but they must do so at the same time and inside the hands.
Both feet must touch the bar at the same time for the repetitions to count.
If 1 foot touches ahead of the other, that repetition will not count.
If the arms & hips are not fully extended at the start of the repetition those reps will not count.
If the heels do not pass behind the vertical plane made with the bar overhead, those reps will not count!
* Scaled Division – Hanging Knee Raises
Hanging Knee Raises
For the scaled divisions – The start position for the hanging knee raises is the same as that for the toes-to-bar but ends when the athlete has raised both of their knees (highest point of knee cap) at the same time above the crease of their hip.
Sit-up’s
Start Position
For scaled Masters – A sit-up rep starts with the athlete’s back in contact with the floor, their knees bent with their feet on the floor. The hands are touching the floor above their head.
End Position
The athlete must sit up so that their chest makes contact with their thighs and their hands touch their feet. You are allowed to use an AbMat.
WOM Jan 16.2B
Clean and Jerk
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.
Start Position
The barbell begins with both plates in contact with the ground at the same time.
Mid-Position
The bar must be held in or at the front rack position before completing the movement overhead (i.e. a snatch is not allowed)
End Position
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.
