Industrial Athletic Blog | IA Wild Card Workout Standards
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IA Wild Card Workout Standards

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The Wild Card Workouts are finally Live.

Your score will be recorded as 3 separate events – Parts A, B, C, but performed consecutively, i.e the clock must run continuously. Part C can not be started early.
A. Total reps
B. Total kilos (no less than 1kg increments)
C. Total reps

Example Part C
100 reps would be the score
if no muscle ups are completed.
101 reps would be the score if 1
muscle up was completed.
Only one barbell is permitted for the entirely of the workout.
Athletes are permitted (and recommended) to have a plate changer for Parts B+C.

The Workouts

PART A – AMRAP in 10mins
5 CTB
10 Burpees
15 Wallballs 9/6kg to 10/9’
20 Double Unders
PART B – Max weight for 1RM in 10mins
Thruster
PART C – AMRAP in 10mins
20 Snatches 40/30kg
20 OH Squats 40/30kg
20 Cleans 80/50kg
20 Front Squats 80/50kg
20 Deadlifts 120/80kg
Max Ring Muscle Ups in remaining time.
** workout begins with athlete standing under
the pull-up bar, and ends at 30:00.

EQUIPMENT
● Pull-up bar
● Medicine ball
● Skipping rope
● Barbell
● Bumper plates
● Collars
● Rings

MOVEMENT STANDARDS
1. CTB Pullups
a. This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pullups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom.
b. At the top, the chest must clearly come into contact with the bar below the collarbone

2. Burpee
a. From a standing position, athletes move to a prone position. The chest and thighs touch the ground at the bottom.
b. Athlete gets back to their feet anyhow, and must jump vertically off both feet
(no height requirement) to finish the movement, feet under the hips, knees
and hips fully extended.
c. There is no requirement for the arms, they may be overhead, clapped, or down by sides, as long as body is vertical and leaves the floor.

3. Wallball
a. In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target of 10’ for men and 9’ for women..
b. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

4. Double Unders
a. This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

5. Thruster
a. The barbell starts on the ground, and the athlete must elevate it into the rack position.
b. Any Clean method is acceptable – Deadlift + hang power clean, power clean, or squat clean. If a squat clean is used, this may count as the start of the thruster (aka ‘cluster’)
c. The thruster begins when the athlete squats below parallel with the barbell racked on the shoulders (or at least below the chin). Then, in a single movement the athlete drives the barbell up out of the squat and overhead.
d. The finishing position has the knees, hips and arms fully extended with the barbell stable over the heels. Once the athlete hits the bottom of the squat, there can be no rebend of the knees and/or hips, and the feet must remain stationary. The bar can stop near the top and be pressed out if necessary, but any descent of the barbell (after upward movement in the thruster has begun) constitutes a no-lift.
e. Any stepping, splitting, repositioning of the feet, re-bending the hips or knees or jerking all constitute a no-lift. Going up on the toes is permitted as long as the feet remain stationary. The athlete must wait for the judge’s signal to drop the weight.
f. Athlete can make as many attempts as desired inside the 10min cap and change the weight up or down as preferred.
g. The athlete may not begin Part C until the clock reaches 20:00, however, they can (and should) strip their thruster back to the required snatch weight for Part C before 20:00.
h. A plate changer may be utilised, no less than 1kg increments can be used.

6. Snatch
a. the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is not permitted.
b. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.
c. A plate changer SHOULD be utilised for each weight transition in Part C to allow the athlete the chance of their best possible score. Athlete may assist the plate changer.

7. Overhead Squat
a. The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.
b. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.
c. You may not use a rack.

8. Clean
a. This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing.
b. The barbell must be stood up completely, racked on the shoulders (or at least below the chin), with the hips and knees fully extended and the elbows in front of the bar.

9. Front Squat
a. The hip crease must be below the top of the knee at the bottom. A full squat clean is permitted, but not required, to start the movement if standard depth is achieved.
b. The barbell must come to full lockout with the hips and knees fully extended, and the bar supported at the shoulders with the elbows in front of the bar.
c. You may not use a rack.

10. Deadlift
a. This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed.
b. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.
c. Bouncing the plates are not permitted.

11. Ring Muscle Up
a. In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground.
b. The elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted.
c. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.