Saturday 10:35 - 13:50hrs


Girl & Hero WOD as a tribute to Master athlete Karin Grüber, one of our biggest fans & 3 time finalist at our Throwdown.
This summer we were shoqued to hear Karin passed away at the age of 50, fighting leukemia short but intensively. 

It is our great pleasure to have her husband Klaus with us this weekend. You will recognize him with a big camera, shooting awesome pictures for the 3rd year, under the name of Sportagenturphotography

- 1 minute of silence -

Within 10 minutes complete as many reps as possible

3 rounds* of:

  • 50 Double unders 

  • 17 Power cleans

  • 8 Handstand push ups

For the remaining time: get your max. reps of Ring Muscle ups

* 3 year finalist, Karin passed away at the age of 50 on 17 August (2019). Cleans & handstand push-ups were two of her most favourite movements.


Division                          Weight PC's 

G12                                       25kg

G14 - F55 - F60+                 30kg

B12 - G16 - F50                   40kg

B14 - F45 - M60 - M65+      50kg

F35 - F40                              55kg

B16 - M50 - M55                  60kg

M35 - M40 - M45                 70kg

Workout description

  • The workout begins with the athlete standing tall in front of his speed rope, rope lying on the ground. After the call of “3, 2, 1… go,” the athlete will pick up his speed rope and performs 50 DU’s 

  • After 50 reps are completed, the athlete moves to the barbell to perform 17 power cleans

  • Next the athlete moves to the rig to perform 8 handstand push ups

  • Athlete can proceed to the next round. When the 3rd round is completed, judge stops his stopwatch & notes the time (tiebreak).

  • For the remaining athlete can perform as many Ring muscle ups as possible until the timer reaches the 10 minute time frame.


Movement standards

Double Unders
These are standard double-unders, with the rope passing twice around the body in a forward motion with each jump. For the rep to count, the rope must clear the feet twice. Attempts where the rope catches before clearing twice do not count. NOTE: double-unders are not required to be completed consecutively. Double-unders can be completed by alternating with single skips. Single skips are not counted as reps, but can be used to link double-unders.


Power Cleans

The barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next rep. The barbell must travel from ground to the shoulders with the athlete receiving the bar above a parallel squat position (this is not a squat clean). The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.


Handstand Push up

Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, only the heels in contact with the wall, the hips open and the body in line with the arms. The feet must remain inside the width of the hands throughout the entire repetition. The palms of the hands must stay within the dimensions of the box marked on the ground, but the fingers may extend past the line.
At the bottom, the athlete’s head makes contact with the ground or target. If the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the tops of the plates. The feet do not need to remain in contact with the wall for the entire repetition, but athletes must begin and end each repetition with their heels on the wall. At the finish of each repetition, the athlete must reach full lockout, with the hips open, body in line with the arms and heels touching the wall. Kipping is allowed. 


Ring muscle ups

In the muscle-up, the athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the rings during the kip. The elbows must be fully locked out while in the support position above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.