Gold's Gym Battle 2023

Before the starting signal: All athletes stand behind their starting line.
After the starting signal: The athlete moves on to thehurdle and performs 20 burpee double jumps over the hurdle. The athlete then runs 2 laps around the parking lot. After the 2 laps, the athlete takes the barbell on his/her shoulders and performs 50 alternating step forward lunges. The athlete then has to run 4 laps around the parking area and returns to the hurdle to perform the final round of 20 burpee double jumps over hurdle and finishing off the workout with 2 laps around the parking area
The athlete finishes the run at the hurdle

Before the starting signal: The Athlete stands behind the starting line.
After the starting signal: The atlete moves on to the first weight on the floor. He/She picks up the dumbbell and performs 3 hang clusters on one arm and 3 on the other arm.
Then the athlete moves on to the next weight and performs 2 reps on one arm and 2 reps on the other arm. The Athlete continues the way to the last dumbell and performs one final rep on each arm.
After the athlete has completed the last rep he/she passes the finish line.

Before the starting signal: The starts behind the starting line.
After the starting signal: The athlete begins to row 40/50 calories. The athlete has to stay on the rower until the required calories are shown on the monitor.
Then the athlete moves on to the next section and performs 30 alternating pistol squats.
The athlete will then move into the next section to take the kettlebell in front rack position and to perform 15 kettlebell deck-squats.
The athlete will thereafter move into the next section to perform 30 overhead squats and finishing off the workout with a 15 m handstand walk in 2.5 m sections.
After the handstand walk the athlete crosses the finishing line.

Before the starting signal: All athletes stand behind the starting line.
After the starting signal: The athlete moves on to the stepper and performs 20 A-jumps. Afterwards the athlete moves on to the next section and performs 20 shoulder to overhead and 20 front squats. In the remain time the athlete moves back to the stepper and performs as many A-Jumps as possible within the 3 minute timeframe.
After 3 min of work the athlete has one minute of rest. In the rest period the athlete has to move back to the starting line. The athlete has to perform Part B next.
After the starting signal the athlete moves on to the dumbbell and performs 20 dumbbell snatches. Afterwards he/she moves on to the jump-rope and performs 50 single-under, then 30 crossovers and 50 double-under next. In time remaining the athlete performs max repetitions of alternating dumbbell snatches.
There will be one minute of rest next. This pattern continues for 2 Rounds starting with part A and finishing with part B

Before the starting signal: All athletes stand behind the starting line.
After the starting signal: The athlete moves on to the stepper and performs 20 A-jumps. Afterwards the athlete moves on to the next section and performs 20 shoulder to overhead and 20 front squats. In the remain time the athlete moves back to the stepper and performs as many A-Jumps as possible within the 3 minute timeframe.
After 3 min of work the athlete has one minute of rest. In the rest period the athlete has to move back to the starting line. The athlete has to perform Part B next.
After the starting signal the athlete moves on to the dumbbell and performs 20 dumbbell snatches. Afterwards he/she moves on to the jump-rope and performs 50 single-under, then 30 crossovers and 50 double-under next. In time remaining the athlete performs max repetitions of alternating dumbbell snatches.
There will be one minute of rest next. This pattern continues for 2 Rounds starting with part A and finishing with part B

Before the starting signal: All athletes stand behind the starting line.
After the starting signal: The athlete moves to the the barbell and performs 15 power cleans. After finishing the first set of power cleans the athlete has to move the barbell into the next section.
Then he/she moves on to the box for 15 box jump overs. After the box jumps the athlete has to flip the box to the next hight.
He/She then moves back to the barbell to perform 10 power clean after which, once again, the barbell has to be put into the last section.
Following this, 10 box jumps are performed. The female athletes have to flip the box again to the final height. The male athletes leave the box at 75 cm.
All athletes move back to the barbell and perform 5 final power cleans and 5 box jump-overs and run back over the starting line to finish the workout.