F3

For time:
• 30 Power Snatch
• 15/20cal Assault Bike
• 20 Hang Split Snatch
• 15/20cal Assault Bike
• 10 Hang Squat Snatch
• 15/20cal Assault Bike (tie-break time)
• 30 Toes-to-rings
• 15/20cal Assault Bike
• 20 Chest-to-rings
• 15/20cal Assault Bike
• 10 Ring Muscle-up

M: 50Kg – F: 35Kg

Presented by

Note

Time Cap: total available time is 18 minutes.

Score: total time elapsed to finish the entire workout. If the athlete does not finish the workout before the time cap, the score will be the number of reps completed.

Tiebreak: time elapsed to complete the first part of the workout.

Variations: Master 50+ Women use 25Kg; Master 50+ Men use 40Kg.

Teams: members perform the workout individually (M1, M2, F1, F2) and the Team Leader is responsible for submitting the scores.

Movement Standards

Assault Bike

It’s mandatory to use an Assault Bike. Monitor must be reset to zero before starting. The display must be filmed and clearly show the count of calories at the start and at the finish of the prescribed work.

Power Snatch

The barbell must start from the ground and finish in the top position without interruption, without going through the rack position and without touching any part of the body except for the hands that support it. Squat is not allowed. In the top position feet are in line, knees, hips and arms are extended with the barbell in control in the midline.

Hang Split Snatch

The barbell must start from the hang position and finish in the top position without interruption, without passing through the rack position and without touching any part of the body except the hands that support it. During the launch phase, the barbell must not go below the knees. The barbell must be received in split stance (one foot forward and the other behind). In the top position feet must return in line, knees, hips and arms are extended with the barbell in control in the midline.

Hang Squat Snatch

The barbell must start from the hang position and finish in the top position without interruption, without passing through the rack position and without touching any part of the body except the hands that support it. During the launch phase, the barbell must not go below the knees. Before standing up with the barbell in overhead position, the athlete must go through the full squat position, with the iliac crest below the horizontal line of the knees. In the top position feet are in line, knees, hips and arms are extended with the barbell in control in the midline.

Toes-to-rings

The starting position is with the athlete hanging from the rings with feet off the ground and arms extended. The repetition begins with the heels behind the vertical line of the rings. In the final position the athlete must clearly put both feet through the rings. It is not necessary for the feet to enter the rings at the same time, but there must be a moment when both feet are inside the rings.

Chest-to-rings

The starting position is with the athlete hanging from the rings with feet off the ground and arms extended. In the final position the athlete must clearly touch the chest below the collar bones with his/her hands. Repetitions can be performed in any style: strict, kipping or butterfly.

Ring Muscle-up

The starting position is with the athlete hanging from the rings with feet off the ground and arms extended. In the final position the athlete must be in control on top of the rings with the arms extended and the shoulders above or slightly beyond the rings. The athlete must pass through a portion of a dip. During the kipping phase, feet cannot break the horizontal plane of the rings.

Video proof is mandatory: declare your full name, age division or Team name; then film the equipment so the loads and the distances (display) can be seen clearly. A timer with the running workout time must be always clearly visible in the frame (we recommend to use our official timer: WODProof App). Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos must be uncut and unedited. Videos not meeting the above standards will be rejected and the score invalidated.