Qualification Workouts
05. - 25.06.2023
All Workouts will be published in the following order:
05.06.2023 - Qualifikations-Workout 23.1 - 9 am
06.06.2023 - Qualifikations-Workout 23.2 - 9 am
07.06.2023 - Qualifikations-Workout 23.3 - 9 am
Both team members have to complete the workout together.
Qualification videos with related scores must be submitted from the publication date until the end of the qualification period - the 25.06.2023.
A starting fee will be charged for participation in the finals on the beach - more on Competition Corner.
What equipment is needed for the qualification?
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1 Concept2 Rower
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2 Pull Up Bars
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1 Pair of Ringe (Only Scaled)
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2 Barbells
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Plates
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Jump Boxes
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Jump Rope
The qualification must be done together as a team!
Workout 23.1 - powered by ICIW
Please read the Qualification Description carefully!
23.1 RX
FOR TIME: I GO – YOU GO
MM: 3000 m | FF: 2500 m row
The workout is performed in 2-minute intervals per team member.
Every interval begins with the following buy-in (E2MOM):
50 DU
5 Shuttle-runs (down & back - 2 x 5 m per shuttle-run)
In the remaining time until min 2: row as far as possible
Athletes must swap after every 2 min interval
Score: total time on a timer to complete the row
or meters rowed after 20 Minutes.
TC: 20min
Score: Time
Score TC: Meters
23.1 Intermediate
FOR TIME: I GO – YOU GO
MM: 3000 m | MF: 2750 m | FF: 2500 m row
The workout is performed in 2-minute intervals per team member. Every interval begins with the following buy-in (E2MOM):
30 DU
3 Shuttle-runs (down & back - 2 x 5 m per shuttle-run)
In the remaining time until min 2: row as far as possible
Athletes must swap after every 2 min interval
Score: total time on a timer to complete the row
or meters rowed after 20 Minutes.
TC: 20min
Score: Time
Score TC: Meters
23.1 Scaled
FOR TIME: I GO – YOU GO
MM: 3000 m | FF: 2500 m row
The workout is performed in 2-minute intervals per team member. Every interval begins with the following buy-in (E2MOM):
30 SU
3 Shuttle-runs (down & back - 2 x 5 m per shuttle-run)
In the remaining time until min 2: row as far as possible
Athletes must swap after every 2 min interval
Score: total time on a timer to complete the row
or meters rowed after 20 Minutes.
TC: 20min
Score: Time
Score TC: Meters
Workout 23.2 - powered by NOCCO
Please read the Qualification Description carefully!
23.2 RX
EMOM + Ladder every 3 min – for as long as possible
5 sync lateral burpees over bar
5 sync shoulder to overhead (F: 40 kg | M: 60 kg)
5 sync toes to bar
00:00 - 02:59 min: EMOM 5 reps of each movement
03:00 - 05:59 min: EMOM 6 reps of each movement
06:00 - 08:59 min: EMOM 7 reps of each movement
and so on ...
For example
00:00 - 00:59 min: 5 reps of each movement
01:00 - 01:59 min: 5 reps of each movement
02:00 - 02:59 min: 5 reps of each movement
03:00 - 03:59 min: 6 reps of each movement
04:00 - 04:59 Min: 6 reps of each movement
05:00 - 05:59 Min: 6 reps of each movement
and so on ....
Score = total reps completed until the given number of repetitions can no longer be completed within one minute.
23.2 Intermediate
EMOM + Ladder every 3 min – for as long as possible
4 sync lateral burpees over bar
4 sync shoulder to overhead (F: 30 kg | M: 43 kg)
4 sync toes to bar
00:00 - 02:59 min: EMOM 4 reps of each movement
03:00 - 05:59 min: EMOM 5 reps of each movement
06:00 - 08:59 min: EMOM 6 reps of each movement
and so on ...
For example
00:00 - 00:59 min: 4 reps of each movement
01:00 - 01:59 min: 4 reps of each movement
02:00 - 02:59 min: 4 reps of each movement
03:00 - 03:59 min: 5 reps of each movement
04:00 - 04:59 Min: 5 reps of each movement
05:00 - 05:59 Min: 5 reps of each movement
and so on ....
Score = total reps completed until the given number of repetitions can no longer be completed within one minute.
23.2 Scaled
EMOM + Ladder every 3 min – for as long as possible
4 sync lateral burpees over bar
4 sync shoulder to overhead (F: 15 kg | M: 20 kg)
4 sync toes up
00:00 - 02:59 min: EMOM 4 reps of each movement
03:00 - 05:59 min: EMOM 5 reps of each movement
06:00 - 08:59 min: EMOM 6 reps of each movement
and so on ...
For example
00:00 - 00:59 min: 4 reps of each movement
01:00 - 01:59 min: 4 reps of each movement
02:00 - 02:59 min: 4 reps of each movement
03:00 - 03:59 min: 5 reps of each movement
04:00 - 04:59 Min: 5 reps of each movement
05:00 - 05:59 Min: 5 reps of each movement
and so on ....
Score = total reps completed until the given number of repetitions can no longer be completed within one minute.
Workout 23.3 - powered by ELEIKO
Please read the Qualification Description carefully!
23.3 RX
0 - 3 min: 1-RM snatch (each athlete)
select ONE fixed weight per athlete
3 - 9 Min: AMRAP 6
6 sync chest to bar pull ups
12 box jump-overs (M: 30 inch | F: 24 inch)
9 - 12 min: 1-RM snatch (each athlete)
select ONE fixed weight per athlete
12 - 18 Min: AMRAP 6
3 sync bar muscle ups
12 box jump-overs (M: 30 inch | M: 24 inch)
18 - 21 min: 1-RM Snatch (each athlete)
select ONE fixed weight per athlete
Score 23.3 A: Total amount of weight lifted successful over all three lifting intervals
Score 23.3 B: Total number of repetitions within both AMRAPs
23.3 Intermediate
0 - 3 min: AMRAP 3 (one works – one rests)
Maximum reps of overhead squats (F: 40 kg | M: 60 kg)
3 - 9 Min: AMRAP 6
6 sync pull ups
12 box jump-overs (F: 20 inch | M: 24 inch)
9 - 12 min: AMRAP 3 (one works – one rests)
Maximum reps of overhead squats (F: 40 kg | M: 60 kg)
12 - 18 Min: AMRAP 6
3 sync chest to bar pull ups
12 box jump-overs (F: 20 inch | M: 24 inch)
18 - 21 min: AMRAP 3 (one works – one rests)
Maximum reps of overhead squats (F: 40 kg | M: 60 kg)
Score 23.3 A: Total number of repetitions within all three AMRAP 3 intervals
Score 23.3 B: Total number of repetitions within both AMRAP 6 intervals
23.3 Scaled
0 - 3 min: AMRAP 3 (one works – one rests)
Maximum reps of front squats (F: 20 kg | M: 30 kg)
3 - 9 Min: AMRAP 6 (one works – one rests)
12 ring rows
12 box jump-overs (F: 20 inch | M: 24 inch)
9 - 12 min: AMRAP 3 (one works – one rests)
Maximum reps of front squats (F: 20 kg | M: 30 kg)
12 - 18 Min: AMRAP 6 (one works – one rests)
6 pull ups
12 box jump-overs (F: 20 inch | M: 24 inch)
18 - 21 min: AMRAP 3 (one works – one rests)
Maximum reps of front squats (F: 20 kg | M: 30 kg)
Score 23.3 A: Total number of repetitions within all three AMRAP 3 intervals
Score 23.3 B: Total number of repetitions within both AMRAP 6 intervals