Turkish Get-Ups x 2-3 reps each arm
Rest 60-90 seconds

Side Planks x 30-45 seconds each side
Rest 60-90 seconds

SCORE COMBINED LUNGE AND TURKISH GETUP WEIGHT

The competitor will have 4 minutes to complete as many REPS as possible. This will be the score for WOW 1.1. The mimimum score on this workout is 3 completed ROUNDS. If a full 3 rounds cannot be completed, it is recommended that the competitor scale to the next level and restart the workout. There is no minimum for level 3.

Prescribed levels the workout can be completed on:
Rx: 10 Wall Balls (20 / 14 lbs), 10 Box Jumps (30″ / 24″)
L1: 10 Wall Balls (20 / 14 lbs), 10 Box Jumps (24″ / 20″)
L2: 10 Wall Balls (14 / 10 lbs), 10 Box Jumps (20″ / 16″)
L3: 10 Wall Balls (14 / 10 lbs), 10 Box Jumps (16″ / 12″)
SCORE: COMPLETED REPS

The competitor will have 10 minutes to complete as many REPS as possible of an increasing ladder of reps. This will be the score for WOW1.2. The competitor will do 1 rep of each movement in Round 1, 2 reps of each in round 2, 3 reps of each in round 3 and continue to increase the rep count until the time is up. This will be the score for WOW 1.2. The mimimum score on this workout is 2 completed ROUNDS. If a full 2 rounds cannot be completed, it is recommended that the competitor scale to the next level and restart the workout. There is no minimum for level 3.

Prescribed levels the workout can be completed on:
Rx: Bar Muscle Up, Thruster (60kg / 40kg), Over The Bar Burpee
L1: Chest To Bar, Thruster (50kg / 30kg), Over The Bar Burpee
L2: Pull Up, Thruster (35kg / 20kg), Over The Bar Burpee
L3: Ring Row, Thruster (20kg / 15kg), Over The Bar Burpee

SCORE: COMPLETED REPS

Each time a break is taken during any of the 20 reps, 5 PENALTY REPS need to be performed before continuing.

Prescribed levels the workout can be completed on:
Rx: 20 KB Swings (32 / 24kg), 20 Deadlifts (100 / 75kg), 20 Toes2Bar – Penalty: Hand Stand Push Ups
L1: 20 KB Swings (24 / 16kg), 20 Deadlifts (80 / 60kg), 20 Toes2Bar – Penalty: 10cm Elevated Hand Stand Push Ups
L2: 20 KB Swings (16 / 12kg), 20 Deadlifts (60 / 40kg), 20 Knee Raises – Penalty: Hand Release Push Ups
L3: 20 KB Swings (12 / 8kg), 20 Deadlifts (40 / 25kg), 20 Abmat Situps – Penalty: 20″ Box Push Ups
A break is when the:
Kettlebell is released or rests on the floor
Barbell is released or rests on the floor
Pull up bar is released by either hand

SCORE WOW 2.1: TIME OF ROUND 1

Station 1 – Muscle-Ups x 3-8 reps
(or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111)

Station 2 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)

Station 3 – Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)

Station 4 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

Score max pushups each set

Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.

300m Row (or 400 Meter Run)
20 Box Jumps (24″/20″)
15/10 Strict Handstand Push-Ups

Time cap: 12 minutes

Station 1: Hang Clean + Power Clean + Clean
(build to work as heavy as possible)

Station 2: Ring Dips x 10-15 reps @ 2111

Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats

Rest 3 minutes between sets, and complete a total of three sets.

(Recommended weights: 80/55 kgs)