Arnold Fitness Games - Middle Ground and Scaled Athletes

The Workout

3 Rounds For Time: 

20/15 Cal Ass Bike 

10 Single Arm DB Devils Press (R1) / Devils Power Clean (R2) / Devils Deadlift (R3) @ 1 x 22.5 / 15 KG 

21 Box Jump Overs @ 24/20”

Time Cap: 12 Minutes

Movement Standards

Devils Press: Athletes will start each rep with the dumbbell on the ground. Then, with the athlete's hands on the dumbbell, they'll perform a burpee with the chest making contact with the floor (not on top of the DB). From here, the athlete will get to their feet, keeping their hands on the dumbbell. Next the athlete will move the dumbbell from the floor simultaneously, and finish with it locked out overhead - with hips, knees, shoulders and arm at full extension. This will indicate a completed rep. Scaled athletes may perform this movement as a clean & jerk.

Devils Power Clean: Athletes will start each rep with the dumbbell on the ground. Then, with the athlete's hands on the dumbbell, they'll perform a burpee with the chest making contact with the floor between the dumbbell and hand (not on top of them). From here, the athlete will then get to their feet and perform a clean bringing the DB to touch the top of their shoulder.

Devils Deadlift: Athletes will start each rep with the dumbbell on the ground. Then, with the athlete's hands on the dumbbell, they'll perform a burpee with the chest making contact with the floor between the dumbbell and hand (not on top of them). From here, the athlete will then get to their feet and perform a DB deadlift, the athlete cannot start the next rep until their hips have reached full extension, with the shoulders above or behind the hips.

Box Jump Overs: Using a two-footed takeoff, the athlete will jump on top of the box and land with both feet. There is no requirement for standing tall whilst on top of the box, athletes may choose to step or jump down when returning to the ground. The repetition is complete when both feet have landed on the floor on the opposite side of the box.Please note: Only the athlete's feet may touch the box for the rep to count. Athletes cannot use their hands on their legs to assist the jump.Athletes cannot jump straight over the box.

The Workout

For Time:

150 Single Unders

30 Hanging Knee Raises

20 Power Snatch @ 30/20kg

150 Single Unders

30 Hanging Knee Raises

20 STOH @ 30/20kg

Time Cap: 10 Minutes

Movement Standards

Single Unders: This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. 

Hanging Knee Raises: The athlete must start at a dead hang. In the hanging knee raise the arms and hips fully extended at the bottom with the feet off the ground. The knees must then be brought up towards the chest, the rep is complete when the knees are above the height of the athletes hips.

Power Snatch: The athlete must bring the bar from the ground to the overhead position in one smooth motion. This is a power snatch and not a squat snatch, if the athletes perform a squat the rep will not count.  At the top the arms, hips and knees must be fully locked out with the bar directly above the middle of the athlete's body. The movement must be controlled to count.

STOH: This movement will be a barbell STOH movement. The athletes can choose how to move the barbell from the front rack position to the overhead position with the arms, hips and knees fully locked out to complete the rep.

The Workout

For Time:

18-14-10-6-2

DB Push Press @ 1 x 22.5 / 15 KG

9-7-5-3-1

Squat cleans

@50/60/70/75/80kg

@35/40/45/50/55kg

Time Cap: 10 Minutes

Movement Standards

DB Push Press: Each rep begins with the dumbbell on the shoulder and finishes with the weight fully locked out overhead. The DB must travel from the front rack position on the shoulder to a locked out overhead position with elbow, knees and hips fully extended and feet in line with each other. You do not have to alternate arms.

Squat Clean: The barbell begins on the ground. The athlete will then move the barbell from the ground to the front rack squat position, the athlete's hip crease must break parallel with the knees at the bottom of the squat for the rep to count. The athlete will then stand the bar up, with the elbows clearly in front of the bar with the hips and knees fully extended.

The Workout

Part A (Workout 4):

For Time: 

12-9-6

Deadlifts @ 90/60kg

Bar facing burpees

Time cap: 4 minutes

Rest 2 Minutes From 04:00

Part B (Workout 5):
For Time:

24 DB Box step overs @ 1 x 22.5 / 15 KG

16 DB Thrusters @ 1 x 22.5 / 15 KG

10m DB OH Walking Lunge @ 1 x 22.5 / 15 KG

Time cap: 4 minutes

Movement Standards

Deadlift: This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. The reps can be performed touch and go but the athlete must not bounce the bar. 

Bar Facing Burpee: The burpee must be performed perpendicular to and facing the barbell. The athlete can jump or step back to lie on the ground. The chest and thighs must touch the ground at the bottom. From this position, the athlete can step or jump to their feet. The athlete must jump over the barbell using a two-foot takeoff. Single-legged jumping or stepping over is not permitted. The athlete does not need to land with both feet at the same time. The rep is credited when both feet have touched the ground on the opposite side of the barbell. Before starting the next rep, the athlete must be perpendicular to and facing the barbell.

DB Box Step Overs: Athletes can hold the dumbell to their side, on their shoulder or in a front rack position. The athlete will then, leading with one leg, step onto the box. Both feet must make contact with the top of the box before stepping down on the opposite side of the box. A repetition is complete when both feet are on the opposite side of the box with dumbbell in hand. The athlete cannot make contact with their hands on the box, place the dumbbell on the box, or support the dumbbell on the box/their legs to assist during a rep. There is no requirement to stand tall whilst passing over the box.

DB Thrusters: This is a dumbbell thruster movement, in which the dumbbell moves from the bottom of a front squat to full lockout overhead. A full squat clean into the thruster is allowed, the squat must reach the correct depth for the rep to count - the hip crease must pass below the knees. The dumbbell must then come to full lock out overhead with hips, knees and arm at full extension.

DB OH Walking Lunge: The dumbbell must be held above the athlete's head at all times. The athlete will begin the rep standing tall with feet together, the athlete will then step forwards into a lunge. The trailing knee must make contact with the ground at the bottom of each lunge. Stopping with both feet together in between steps is not required, but both legs must be fully extended at the top if the athlete chooses to step through. The athlete must alternate which foot leads for each rep. If the athletes fail a rep they do not need to go back to a marker, but should repeat the failed rep from where it began. The final lunge over the line must be completed to the full extension before the dumbbell is lowered. 

The Workout

Part A (Workout 4):

For Time: 

12-9-6

Deadlifts @ 90/60kg

Bar facing burpees

Time cap: 4 minutes

Rest 2 Minutes From 04:00

Part B (Workout 5):
For Time:

24 DB Box step overs @ 1 x 22.5 / 15 KG

16 DB Thrusters @ 1 x 22.5 / 15 KG

10m DB OH Walking Lunge @ 1 x 22.5 / 15 KG

Time cap: 4 minutes

Movement Standards

Deadlift: This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. The reps can be performed touch and go but the athlete must not bounce the bar. 

Bar Facing Burpee: The burpee must be performed perpendicular to and facing the barbell. The athlete can jump or step back to lie on the ground. The chest and thighs must touch the ground at the bottom. From this position, the athlete can step or jump to their feet. The athlete must jump over the barbell using a two-foot takeoff. Single-legged jumping or stepping over is not permitted. The athlete does not need to land with both feet at the same time. The rep is credited when both feet have touched the ground on the opposite side of the barbell. Before starting the next rep, the athlete must be perpendicular to and facing the barbell.

DB Box Step Overs: Athletes can hold the dumbell to their side, on their shoulder or in a front rack position. The athlete will then, leading with one leg, step onto the box. Both feet must make contact with the top of the box before stepping down on the opposite side of the box. A repetition is complete when both feet are on the opposite side of the box with dumbbell in hand. The athlete cannot make contact with their hands on the box, place the dumbbell on the box, or support the dumbbell on the box/their legs to assist during a rep. There is no requirement to stand tall whilst passing over the box.

DB Thrusters: This is a dumbbell thruster movement, in which the dumbbell moves from the bottom of a front squat to full lockout overhead. A full squat clean into the thruster is allowed, the squat must reach the correct depth for the rep to count - the hip crease must pass below the knees. The dumbbell must then come to full lock out overhead with hips, knees and arm at full extension.

DB OH Walking Lunge: The dumbbell must be held above the athlete's head at all times. The athlete will begin the rep standing tall with feet together, the athlete will then step forwards into a lunge. The trailing knee must make contact with the ground at the bottom of each lunge. Stopping with both feet together in between steps is not required, but both legs must be fully extended at the top if the athlete chooses to step through. The athlete must alternate which foot leads for each rep. If the athletes fail a rep they do not need to go back to a marker, but should repeat the failed rep from where it began. The final lunge over the line must be completed to the full extension before the dumbbell is lowered.