Rubicon

The challenge:

30 reps, 20 reps, 10 reps for time

• Figure of 8 Thruster

• Half Get Up

• Frontal Plane Snatch

Complete 30 reps of the Figure of 8 Thruster, then 30 reps of the Half Get Up, and then 30 reps of the Frontal Plane Snatch. Then perform all 3 exercises again but second time around you do 20 reps of each movement. Then for the third and final round you do all 3 exercises but do 10 reps of each movement. You can rest when ever you want, but you are trying to get the challenge completed as fast as possible. For the half get up and frontal plane snatch you can swap between your left and right arms whenever you want. Split the rep count evenly between your left and right arm, so for example for the 30 reps of your Half Get Ups you need to do 15 reps on your left arm, and 15 reps on your right arm, you can swap every 5 reps, or complete the work in any number of reps that suits you, but you need to do an even number of reps on your left and right arm to complete the rounds. Your score is the time it takes for you to complete all 3 rounds/all 180 reps.

Movement standards

Figure of 8 Thruster

• The rep starts by holding the kettlebell in one hand and swinging it between your legs, frontal to back. Catch it behind your leg with your free hand. Then swing the kettlebell back up, standing tall with straight legs, to catch it in the palm of your free hand. Don’t start the squat until you have the ball of the kettlebell in one palm in an upright standing position. Hold the kettlebell in front of your chest while you perform a full squat, with your hip crease going below your knee for a rep to count. Complete the thruster by standing back up and pushing the kettlebell overhead with fully extended arms.

Half Get Up

• Start lying on the floor with one hand holding the kettlebell vertical above you. If the kettlebell is in your right hand, your right leg should be bent with your foot flat on the floor. Keep your other foot on the floor with a straight leg through the rep. Sit up and base with your free hand behind your hips. Then extend your hip with your bent leg until your hip locks out. Complete the rep by rotating your torso at the top of the movement to stack your shoulders on top of each other like a side plank. Sit back down and return your shoulders back to the floor. The kettlebell has to stay above your, with your arm locked out throughout the movement for the rep to count.

Frontal Plane Snatch

• All reps start with the kettlebell swinging across both legs in the frontal plane (left and right). Swing the kettlebell up overhead as you rotate to face the opposite direction to wear the kettlebell swung from. Finish with your arm locked out in a vertical line, ensuring your arm finishes behind your face (don’t short the rep and leave your arm angled forward at the top). You must pull the kettlebell overhead in one clean movement. Do not press the kettlebell overhead to complete the rep.

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

• The Rubicon challenge is a "For Time" challenge. Therefore your score is the number of seconds it took you to complete all rounds and reps of the challenge. This score needs to be entered in the “Challenge for time” field on the submit score form.

  For example for a time of 20 mins : 11 secs your score in seconds will be 1211 (20x60 + 11). Do not add any commas or symbols.

• Leave the other fields blank, so don’t put anything in “Challenge Part 1”, “Challenge Part 2”, or “Challenge Part 3”.

• Click submit

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