2023 Allstar Alliance Championship

Team of 4 Relay:

Part A - Indian File:

40 Wall Balls

Suicide Sprint
Part B -
160m Handstand Walk. Sections must be completed in unbroken 10m sections

All team members must complete at least 1 section.

Flow - At “3,2,1 GO” teams run from the start line to the rig, athlete 1 goes straight to the Wall Ball station, the non-working athletes to the finish line. Once the 1st athlete starts the Suicide Sprint the 2nd athlete may come forwards and start their Wall Balls. The suicide sprint is 20m out and back, 40m out and back, 60m out and back, 80m out and back (400m).Athlete 2 can only start their suicide Sprint once the 1st athlete is finished and has tagged the 2nd athlete. This continues with Athlete 3 and 4, Athletes can not enter either the Wall Ball or sprint until the station is clear. Time is taken when the 4th athlete has finished the final leg back towards the rig (10 min CAP).
There will be a 1 min transition where pairs will move to the start line in front of the rig.
At the 11min mark, pairs have 10 mins to complete a 160m Handstand walk with one athlete working at a time in unbroken 10m increments. Time is taken when the working athlete crosses the 160m mark and the team sprints through the rig to the finish line.

NOTE : Intermediate / Master 35+ / Master 45+ / Master + Teen -  minimum requirement - each team member must attempt a HSW - each 5m completed counts towards score - does not need to be unbroken.

However - if a team member starts a 5m section - they must finish it … if they can’t finish it then the next team member must go back to the last completed section

Standards

Wall Ball
In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The rep is credited when the center of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

Suicide Sprint
The suicide sprint is 20m out and back, 40m out and back, 60m out and back, 80m out and back (400m), Athletes must clearly run around the cone marking each distance before returning to start there next distance.

Handstand Walk
The athlete must start with the hands (entire hand, including palm and fingers) behind the mark denoting the start of the segment being attempted. When kicking up, stepping across the line or landing with the hands on or over the line constitutes a no rep. Athletes must walk forward. If the athlete comes down at any time, the athlete must restart from the last increment completed. Both hands, including palms and fingers, must touch the ground in front of the line marking the 5-foot section to earn credit for that distance. Each 5-foot section will count as 1 rep. Athletes must handstand walk across the line and may not jump both hands over the line to finish a section. Set up a target of appropriate height for your division. The head must touch the target depth before returning to the finish position.

Wheelbarrow 
The Wheelbarrow athlete must start with both hands clearly behind the line, and hips clearly above the shoulders. The athlete will walk on their hands with another team member holding their feet in a “wheelbarrow” style. Hips must stay above the shoulders at all times. If their hips drop below the shoulders or any part of the athlete other than the hands touches the ground, the athlete must stop, stand up and restart the 10m section. The 10m section is completed when both hands are clearly past the next 10m line.  

Part A - Indian File Relay:

40 Wall Balls

Suicide Sprint
Part B -
80m Handstand Walk. Sections must be completed in unbroken 10m sections
Each athlete must complete at least one 10m section.

Flow - At “3,2,1 GO” pairs run from the start line to the rig, athlete 1 goes straight to the Wall Ball station, the non-working athlete to the finish line. Once the 1st athlete starts the Suicide Sprint the 2nd athlete may come forwards and start their Wall Balls. The Suicide Sprint is 20m out and back, 40m out and back, 60m out and back, 80m out and back (400m). Athlete 2 can only start their Suicide Sprint once the 1st athlete is finished and has tagged the 2nd athlete. Time is taken when the 2nd athlete has finished the final leg back towards the rig (7 min CAP). There will be a 1 min transition where pairs will move to the start line. At the 8min mark, pairs have 7mins to complete a 80m Handstand walk with one athlete working at a time in unbroken 10m increments. Time is taken when the working athlete crosses the 80m mark.

NOTE : Intermediate / Master 35+ / Master 45+ / Master + Teen -  minimum requirement - each team member must attempt a HSW - each 5m completed counts towards score - does not need to be unbroken.

However - if a team member starts a 5m section - they must finish it … if they can’t finish it then the next team member must go back to the last completed section

Standards

Wall Ball
In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The rep is credited when the center of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

Suicide Sprint
The suicide sprint is 20m out and back, 40m out and back, 60m out and back, 80m out and back (400m), Athletes must clearly run around the cone marking each distance before returning to start there next distance.

Handstand Walk
The athlete must start with the hands (entire hand, including palm and fingers) behind the mark denoting the start of the segment being attempted. When kicking up, stepping across the line or landing with the hands on or over the line constitutes a no rep. Athletes must walk forward. If the athlete comes down at any time, the athlete must restart from the last increment completed. Both hands, including palms and fingers, must touch the ground in front of the line marking the 5-foot section to earn credit for that distance. Each 5-foot section will count as 1 rep. Athletes must handstand walk across the line and may not jump both hands over the line to finish a section. Set up a target of appropriate height for your division. The head must touch the target depth before returning to the finish position.

Wheelbarrow 
The Wheelbarrow athlete must start with both hands clearly behind the line, and hips clearly above the shoulders. The athlete will walk on their hands with another team member holding their feet in a “wheelbarrow” style. Hips must stay above the shoulders at all times. If their hips drop below the shoulders or any part of the athlete other than the hands touches the ground, the athlete must stop, stand up and restart the 10m section. The 10m section is completed when both hands are clearly past the next 10m line.  

Teams will start at the start mat together, On the call of go the team will run with ALL members holding the rope and running 1 lap together, at the completion of the first lap,  2 team members will drop off at the finish line, the remaining 2 members will complete the lap 2, Lap 3 will include ALL teams members,  at the completion of 3 lap,  2 team members will drop off at the finish line, Lap 5 will include ALL teams members. The 2 members that drop off on Laps 2 & 4 are up the team to decide, as long as it is 1 male and 1 female.

Time is taken when ALL team members have crossed the finish line holding the rope

5 Laps total

Lap 1 = 4 Members

Lap 2 = 2 Members

Lap 3 = 4 Members

Lap 4 = 2 Members

Lap 5 = 4 Members

*Scoring will be either completed time or Cap + full laps + distance completed on the main field

Completed as 2 male and female pairs.

From 0:00-4:00

30 Thrusters (60/40kg)

Max Synchro Bar Muscle Ups in time remaining

4:00-5:00 (Rest/Changeover)

From 5:00-9:00

30 Synchro Bar Muscle Ups

Max Thrusters in time remaining (60/40kg)

Flow - At “3,2,1, GO” the team runs from the start line to their platform where Male/female pairs will complete 30 Syncro Thrusters (Syncro at the top), once complete they will move to the rig to complete as many Syncro Bar Muscle-Ups (Syncro at the top) as possible until the 4 min mark.
There will be a 1min reset where the athletes will move behind the rig.
At the 5min mark the athletes will have 4 mins to complete 30 Syncro Bar Muscle-Ups and then max Syncro Thrusters until the 9min mark. 

No minimum work requirement, however M/F pairs must stay the same throughout the workout.

Score is total reps completed in 9 mins (only reps complete before the end of each time period will count).

Standards

Thruster
Each set of barbell thrusters begins with the barbell on the ground. The barbell is held in the front-rack position during the squat. The Barbell moves from the bottom of a front squat to full lockout overhead. A full squat clean into the thruster is allowed when the barbell is taken from the floor. The hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited when the barbell is locked out overhead, with the hips, knees, and arms fully extended, with the barbell directly over or slightly behind the middle of the body. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.”

Muscle up
The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip. 

The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

Chest to Bar 
This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chest clearly comes into contact with the bar below the collarbone. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

Pull Up
This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chin breaks the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection. 

For time:

50 Syncro Alt. DB Snatches (team of 4)

75 Syncro Pull-Ups (team of 2)

50 Syncro Alt. DB Snatches (team of 4)

75 Syncro Toes-to-Bar (team of 2)

Synchro Overhead Lunge to finish line (50m)

At “3,2,1 GO!” Teams run to their Dumbbells which will be between 20m line and perform 50 Syncro  Alternating Syncro DB Snatches as a team of 4. Teams will then move to the rig and perform 75 Syncro Pull-Ups done as teams of 2. Teams of 2 must be 1 male and 1 female.

Team members not working must be at the 10m line. Teams can swap in and out as many times as they like to complete the 75 reps. Teams will then advance their Dumbbells to the 40m mark on the field and perform another 50 Syncro Alt. DB Snatches. Teams will then run back to the rig and perform 75 Syncro Toes-to-Bar in the same fashion as their Pull-Ups. Following this, teams will form a line and perform a Synchro Overhead Lunge to the finish. The Overhead Lunge will be a single DB Overhead Lunge, alternating legs. You can swap arms as little or often as you like, but any swap of the arms means the team must stop, make the swap and then continue. The workout ends when all 4 team members have crossed the finish line and are at full extension.

Standards

Dumbbell Snatch
The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition. The dumbbell must be lowered below the top of the athlete’s head before he or she can switch hands for the next rep. The non-lifting hand and arm may not be in contact with the body during the repetition. If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count. At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a muscle snatch, power snatch, squat snatch, or split-style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

Pull Up
This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chin breaks the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection. 

Toes – to – Bar
In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended, and the heels must be brought back behind the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics style grips, gloves, etc.), but they may not tape the bar and wear hand protection. Overhand, underhand, or mixed grip are all permitted.
The rep is credited when both feet come into contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

Overhead Lunge (Front rack Lunge)
This is a single-arm overhead walking lunge. Each lunge begins with a dumbbell overhead, the feet together and the athlete standing tall with hips and knees extended. The athlete must be behind the mark denoting the start of the segment being attempted. At the bottom of the overhead lunge, the trailing knee must make contact with the ground and the dumbbell must be above the height of the athlete’s head. If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and return to the last completed section in order to continue. There is no requirement to switch arms; athletes may choose to do so of their own accord. The rep is credited when the athlete gets both heels across the line, has the dumbbell in the overhead position and is standing tall with hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed.
* FRONT RACK LUNGE – all standards remain the same however the Dumbbell must remain in the front rack position at all times with your hand wrapped around the handle of the dumbbell, Dumbbells may not be rested on the shoulder during the movement.  

Knee Raises
In the hanging knee-raise, the arms and hips must be fully extended at the bottom and the heels must be brought back behind the bar. Overhand, underhand, or mixed grip are all permitted. The rep is credited when the knees are above the height of the hips. 

Female 1 and Male 1 have 7 mins to establish a 1rm Snatch 

Female 2 and Male 2 have 7 mins to establish a 1rm Clean & Jerk

Only one person can be on the platform lifting at a time. Any order and number of attempts is permitted in the 7 minute window. The pair that is not lifting will be waiting behind a marker near the platform (this will make the event look cleaner and not have the platforms crowded with people, which will make for a better viewing experience).

*Note: My vision for this is to have all the platforms in one or two lines close to the stadium stand with the athletes facing the crowd. The non-working athletes would be on markers well behind these platforms. Bars will start empty for the snatch but can stay loaded for the Clean & Jerk. 

Score is the team total of all 4 lifts.

Standards

Snatch
The barbell begins on the ground and must be lifted overhead in one motion. Power, squat and split snatches are all permitted, but in each instance the athlete’s feet must be brought back in line. This is not ground-to-overhead in any way. A clean and jerk is a no rep. The bar can be dropped from overhead. If a barbell is dropped, the barbell must settle on the ground before the athlete begins the next repetition.

If you begin with an empty barbell, or a barbell that has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees. 

The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line.

Clean and Jerk
The Movement begins with the barbell on the ground. The lift must have two distinct movements the clean and the Jerk. The barbell must make contact with the shoulders. It is NOT necessary to lock out the hips and legs to complete the clean before lifting the barbell overhead. The rep is credited when the barbell is locked out overhead, and arms, hips and legs are extended with the bar over or slightly behind the centre of the body with the feet in line. A press, push press, push jerk, or split jerk are all permitted as long as the finished position is achieved.

Completed as a pair.

From 0:00-4:00

20 Syncro Thrusters (60/40kg)

Max Synchro Bar Muscle Ups in time remaining

4:00-5:00 (Rest/Changeover)

From 5:00-9:00

20 Synchro Bar Muscle Ups

Max Syncro Thrusters in time remaining (60/40kg)

Flow - At “3,2,1, GO” the pair runs from the start line to their platform where they will complete 20 Syncro Thrusters (Syncro at the top), once complete they will move to the rig to complete as many Syncro Bar Muscle-Ups (Syncro at the top) as possible until the 4 min mark. There will be a 1min reset where the athletes will move behind the rig. At the 5min mark the athletes will have 4 mins to complete 20 Syncro Bar Muscle-Ups and then max Syncro Thrusters until the 9min mark.

Score is total reps completed in 9 mins (only reps complete before the end of each time period will count).

Standards

Thruster
Each set of barbell thrusters begins with the barbell on the ground. The barbell is held in the front-rack position during the squat. The Barbell moves from the bottom of a front squat to full lockout overhead. A full squat clean into the thruster is allowed when the barbell is taken from the floor. The hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited when the barbell is locked out overhead, with the hips, knees, and arms fully extended, with the barbell directly over or slightly behind the middle of the body. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.”

Muscle up
The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip. 

The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

Chest to Bar 
This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chest clearly comes into contact with the bar below the collarbone. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

Pull Up
This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chin breaks the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection. 

Relay Format

30/24 calorie Row

20 Burpees over Rower

10 Sandbag Cleans (150 / 100 lbs)

Sandbag Carry (Bear Hug)

The workout will be done Males, then Females in mixed pairs.

At “3,2,1, GO!”, the pair will sprint down the field,  Athlete 1 will go straight to the rower and begin their row. The 2nd athlete will stand behind the rower. Once Athlete 1 has completed 30/24 Cals, Athlete 2 will complete their 30/24 Cals. Once Athlete 2 is off the Rower, Athlete 1 will perform 20 Burpees over the Rower, followed by Athlete 2.  The Sandbag will be situated at the 20m line. Once Athlete 2 finishes their last burpee over the Rower, both athletes move to the Sandbag where Athlete 1 will perform 10 Sandbag Cleans, followed by Athlete 2. Athlete 1 will then carry the Sandbag in a Bear Hug style 20m down the field and drop the bag, they will turn around, picking the bag back up and carrying bear hug style back to the mat at the 20m line. Athlete 2 will repeat the bear hug carry. Once the bag has been dropped on the mat at the 20m line, both athletes run to the start/finish line . Time will end when the last athlete gets over the finish line.

Standards

Row
The monitor on the rower must be set to zero at the beginning of each row. The athlete may have assistance resetting the monitor. The athlete must stay seated on the rower until the monitor reads the correct calories.

Burpee over Rower
The burpee must be performed perpendicular to and facing the rower. The athlete jumps or steps back to lie on the ground. The athlete’s head must be behind the Rower. The chest and thighs must touch the ground at the bottom. From this position, the athlete can jump to their feet. The athlete must jump over the rower 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 rower. Before starting the next rep, the athlete must be perpendicular to and facing the rower.

Sandbag Cleans
The sandbag starts on the ground and must be lifted to the shoulder and passed over the shoulder, with the sandbag at the shoulder the hips and knees must reach full extension. 

Sandbag Carry (Bear Hug)
The sandbag must be held in front of the athlete's chest, with arms wrapped around the side of the sandbag. The sandbag shall not be carried on the athlete's shoulder, hands must be around the sandbag and can not be under the sandbag during the carry. 

Pairs will start at the start mat together, On the call of go the Pair will run with both holding the rope and running 1 lap together, at the completion of the first lap 1 team member will drop off at the finish line, the remaining member will complete the next lap (holding the rope), at the end of Lap 2 the team members will swap (handing over the rope) and the second person will complete 1 lap on the 4th lap both will complete the final lap together.

4 Laps 

Lap 1 = 2 Members

Lap 2 = 1 Members

Lap 3 = 1 Members

Lap 4 = 2 Member

*Scoring will be either completed time or Cap + full laps + distance completed on the main field

Both athletes have 7 mins to establish a 1RM Snatch

Both athletes  have 7 mins to establish a 1RM Clean & Jerk

Score is the team total of all 4 lifts.

Only one person can be on the platform lifting at a time. Any order and number of attempts is permitted in the 7 minute window. The athlete not lifting will be waiting behind a marker near the platform. Any lift where the barbell has left the platform before the time period has elapsed may be finished, as long as the lifts meets the movement standards.

 (this will make the event look cleaner and not have the platforms crowded with people, which will make for a better viewing experience).

*Note: My vision for this is to have all the platforms in one or two lines close to the stadium stand with the athletes facing the crowd. The non-working athletes would be on markers well behind these platforms. Bars will start empty for the snatch but can stay loaded for the Clean & Jerk.

Standards

Snatch
The barbell begins on the ground and must be lifted overhead in one motion. Power, squat and split snatches are all permitted, but in each instance the athlete’s feet must be brought back in line. This is not ground-to-overhead in any way. A clean and jerk is a no rep. The bar can be dropped from overhead. If a barbell is dropped, the barbell must settle on the ground before the athlete begins the next repetition.

If you begin with an empty barbell, or a barbell that has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees. 

The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line.

Clean and Jerk
The Movement begins with the barbell on the ground. The lift must have two distinct movements: the clean and the Jerk. The barbell must make contact with the shoulders. It is NOT necessary to lock out the hips and legs to complete the clean before lifting the barbell overhead. The rep is credited when the barbell is locked out overhead, and arms, hips and legs are extended with the bar over or slightly behind the centre of the body with the feet in line. A press, push press, push jerk, or split jerk are all permitted as long as the finished position is achieved. 

For time:

50 Syncro Alt DB Snatches

50 Syncro Pull-ups

50 Syncro Alt DB Snatches

50 Syncro Toes-to-Bar 

Synchro Overhead Lunge to finish line (50m)

At “3,2,1, GO!” Pairs will run to their Dumbbells which will be at the 20m line and perform 50 alternating Syncro DB snatches. Pairs will then move to the rig and perform 50 Syncro Pull-Ups. Pairs will then advance their dumbbells to the 40m mark on the field and perform another 50 Syncro Alternating DB Snatches. Pairs will then run back to the rig and perform 50 Syncro Toes-to-Bar in the same fashion as their Pull-Ups. Following this, Pairs will form a line at the dumbbells and perform a Synchro Overhead Lunge to the finish. The overhead lunge will be a single arm overhead lunge, alternating legs. You can swap arms as little or often as you like, but any swap of the arms means the team must stop, make the swap and then continue. The workout ends when both athletes have crossed the finish line and reach full extension.

Standards

Dumbbell Snatch
The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition. The dumbbell must be lowered below the top of the athlete’s head before he or she can switch hands for the next rep. The non-lifting hand and arm may not be in contact with the body during the repetition. If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count. At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a muscle snatch, power snatch, squat snatch, or split-style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

Pull Up
This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chin breaks the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection. 

Toes – to – Bar
In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended, and the heels must be brought back behind the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics style grips, gloves, etc.), but they may not tape the bar and wear hand protection. Overhand, underhand, or mixed grip are all permitted.
The rep is credited when both feet come into contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

Overhead Lunge (Front rack Lunge)
This is a single-arm overhead walking lunge. Each lunge begins with a dumbbell overhead, the feet together and the athlete standing tall with hips and knees extended. The athlete must be behind the mark denoting the start of the segment being attempted. At the bottom of the overhead lunge, the trailing knee must make contact with the ground and the dumbbell must be above the height of the athlete’s head. If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and return to the last completed section in order to continue. There is no requirement to switch arms; athletes may choose to do so of their own accord. The rep is credited when the athlete gets both heels across the line, has the dumbbell in the overhead position and is standing tall with hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed.
* FRONT RACK LUNGE – all standards remain the same however the Dumbbell must remain in the front rack position at all times with your hand wrapped around the handle of the dumbbell, Dumbbells may not be rested on the shoulder during the movement.   

Knee Raises
In the hanging knee-raise, the arms and hips must be fully extended at the bottom and the heels must be brought back behind the bar. Overhand, underhand, or mixed grip are all permitted. The rep is credited when the knees are above the height of the hips.

Relay Format
30/24 calorie Row
20 Burpees over Rower
10 Sandbag Cleans (150 / 100 lbs)
Sandbag Carry (Bear Hug)
The workout will be Indian File in the following order MM-FF

 At “3,2,1, GO!” All 4 team members will sprint down the field with Male 1 going straight to the Rower to begin  rowing, the other 3 athletes will station behind the Rig. The Sandbags will be situated at the 20m line. Male 1 will row, burpee over the rower and then perform the sandbag cleans. After the last sandbag clean, he will advance his sandbag 20m, dropping the bag on the mat, picking it back up and returning back to the 20m line before sprinting to the finish mat. Once Male 1 begins his Sandbag Carry Male 2 will come forward and begin on the rower, then burpees over the rower, sandbag cleans and repeats the sandbag carry 20m out and 20m back before sprinting to the finish mat. Female 1 will complete the same sequence, starting the row once Male 2 begins the sandbag carry. She will row, burpee over the rower, complete the cleans and then carry the sandbag 40m (20m out/20m back) as the males did, before Female 2 will do the same, coming forwards to the rower once Female 1 begins her sandbag carry. Once Female 2 completes their carry and sprints to the finish line, the workout ends.

Standards

Row
The monitor on the rower must be set to zero at the beginning of each row. The athlete may have assistance resetting the monitor. The athlete must stay seated on the rower until the monitor reads the correct calories.

Burpee over Rower
The burpee must be performed perpendicular to and facing the rower. The athlete jumps or steps back to lie on the ground. The athlete’s head must be behind the Rower. The chest and thighs must touch the ground at the bottom. From this position, the athlete can jump to their feet. The athlete must jump over the rower 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 rower. Before starting the next rep, the athlete must be perpendicular to and facing the rower.

Sandbag Cleans
The sandbag starts on the ground and must be lifted to the shoulder and passed over the shoulder, with the sandbag at the shoulder the hips and knees must reach full extension. 

Sandbag Carry (Bear Hug)
The sandbag must be held in front of the athlete's chest, with arms wrapped around the side of the sandbag. The sandbag shall not be carried on the athlete's shoulder, hands must be around the sandbag and can not be under the sandbag during the carry.