Apollo

The challenge:

Part 1 - 0:00 - 1:00 - Shoulder to overhead

• You have 60 seconds to complete as many double shoulder to overheads as possible

Rest - 1:00 - 2:30

Part 2 - 2:30 - 7:30 - Clean and march

• You have 5 minutes to complete as many reps in the clean and march test as possible.

  • Start the challenge with 1 double clean

  • Walk 10 meters with both kettlebells in the rack position

  • Do 2 double cleans

  • Walk 10 meters with both kettlebells in the rack position

  • Do 3 double cleans

  • Walk 10 meters with both kettlebells in the rack position

  • Do 4 double cleans

  • …. repeat this pattern, adding 1 rep to the double cleans each time you complete the 10 meter march

Rest - 7:30 - 9:00

Part 3 - 9:00 - 10:00 - Front squats

Complete all the exercises and reps in the order they are listed above. You can put the kettlebell down at any time but you are on the clock trying to get as many reps as possible with good form.

Movement standards

Shoulder to overhead

• You must clean the kettlebells from the floor to start the challenge. All shoulder to overhead movements must start with your elbows under your shoulders and your arms in contact with your torso. This avoids any pressing from the kettlebells resting on top of your shoulders. Reps count when both arms are locked out at the same time above your head, with your hips and knees locked out and your feet are not moving. Strict shoulder presses, Push presses and Push jerks are all allowed, as long as the finish position is as stated above. We are only counting the shoulder to overhead movement. Any cleans during this test to get the kettlebells up to the rack position to NOT count towards the rep count.

Clean and March

• Kettlebells must start on the floor at the beginning of the challenge. You can rest anytime you want but must complete 10 meters walking with both the kettlebells racked before starting your next set of cleans. Elbows must be under or in front the kettlebell handles for the cleans to count, you can’t just bounce the kettlebells off your chest. If you drop the kettlebells inside the 10 meter march, you must clean both kettlebells up to a good rack position before moving forward. If you drop the kettlebells during the sets of cleans, the first rep from the floor does count towards your total.

Front squats

• You must clean the kettlebells from the floor to start the challenge. Kettlebells must be racked during the squats with elbows under or in front the kettlebell handles. You can’t hold the kettlebells in a goblet or deadlift position. For a rep to count you must drop into a squat position with your hip crease dropping below your knees. That’s the depth that must be achieved for the front squat. Your feet must stay flat throughout the squat. The squat is completed when the knees and hips lock out, with the feet not moving and both kettlebells still in the rack position.

Divisions

• Womens Novice - 8kg

• Womens Intermediate - 12kg

• Womens Elite - 20kg

• Mens Novice - 12kg

• Mens Intermediate - 20kg

• Mens Elite - 28kg

Recording your score:

• Click on the “Submit Your Score” button at the top of this page or use the main menu navigation to go to the TriForce Scoreboard page where you can also find a link to submit a new score.

• Complete the form with all of your details and the email connected to your TriForce account.

• When selecting your “Weight class” pick the relevant category for you.

• For the Apollo challenge enter your part 1 score, so how many shoulder to overhead reps you did in the 1 minute in the “Challenge Part 1” field on the submit score form

• Enter your part 2 score, so how many Clean and marches you did in the 5 minutes in the “Challenge Part 2” field on the submit score form

• Enter your part 3 score, so how many Front squats you did in the 1 minute in the “Challenge Part 3” field on the submit score form

• Leave the other field blank, so don’t put anything in the “Challenge for time”

• Click submit

• All scores are updated at midnight every day so allow 24 hours for your new score to show on the TriForce Scoreboard