The Fittest Experience 2024 Online Qualifier

Qualifier 24.1 

Every 2 Minutes x 8

8-7-6-5-4-3-2-1 Cleans

Max Effort Cal Row in remaining time

Time Cap: 16 Minutes

Score for this workout is the total number of calories completed in the 16 minutes

Pro/RX Division, Pro Team Division, RX Team Division, Masters 35-39, Masters 40-44

225/155#

Intermediate Division, Intermediate Team Division, Masters 45-49, Teens 16-17

185/125#

Masters 50-54, Teens 14-15 Division

155/105#

Rookie Division, Rookie Team Division

135/95#

Masters 55-59, Masters 60+ Division, Community Division

115/75#

Under 8 Division

10#

Kids 8-11 Division

20#

Kids 11-13 Division

35/45#

Workout Flow

This workout is an every 2 minute style workout that has a descending number of Cleans followed directly into max calories on the rower. There will be a total of 8 rounds on this workout for 16 minutes total.

You will set the monitor to zero calories on this workout and not touch the monitor during the duration of the workout.

This workout starts with athletes standing tall next to their barbell.

From 0:00 to 2:00, athletes will complete 8 Cleans followed directly into max calories on the rower. Once the 2 minute interval hits, you must stop pulling on the rower.

From 2:00 to 4:00, athletes will complete 7 Cleans followed directly into max calories on the rower. 

From 4:00 to 6:00, athletes will complete 6 Cleans followed directly into max calories on the rower. 

They will continue in the same fashion every 2 minutes until they hit 14:00-16:00 and complete 1 Clean followed directly into max calories on the rower.

Rollover calories will be counted during all intervals except the last one.

Your score for this workout is the total number of calories completed at the 16 minute mark. No rollover calories will count at the finish. 

If you are unable to complete the number of cleans in the 2 minutes, your workout will be over at that point and your score will be max calories on the rower up to that point.

DOs & DON’TS

Don’t touch the monitor of the C2 Rower once you start this workout.
Rollover calories during intervals 1-7 will count towards your score
Athlete’s score is the # of calories at the 16:00 mark.

Qualifier 24.2

For Time:

50-40-30-20-10

Double Unders

5-10-15-20-25

Wall Balls 20/14 to 10’/9’ ft target

30ft-30ft-30ft-30ft-30ft

Handstand Walk

Time Cap: 12 Minutes

Score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 12 minute time cap.

Pro/RX Division, Pro Team Division, RX Team Division, Masters 35-39, Masters 40-44, Teens 16-17 Division

For Time:

50-40-30-20-10

Double Unders

5-10-15-20-25

Wall Balls 20/14 to 10/9’ ft target

30ft-30ft-30ft-30ft-30ft

Handstand Walk

Teens 14-15 Division

For Time:

50-40-30-20-10

Double Unders

5-10-15-20-25

Wall Balls 14/10 to 10/9’ ft target

30ft-30ft-30ft-30ft-30ft

Handstand Walk

Intermediate Division, Intermediate Team Division, 

Masters 45-49, Masters 50-54 Division

For Time:

50-40-30-20-10

Double Unders

5-10-15-20-25

Wall Balls 20/14 to 10/9’ ft target

3-3-3-3-3

Wall Walks

Masters 55-59, Masters 60+ Division

For Time:

50-40-30-20-10

Double Unders

5-10-15-20-25

Wall Balls 14/10 to 10/9’ ft target

3-3-3-3-3

Wall Walks

Rookie Division, Rookie Team Division

For Time:

50-40-30-20-10

Double Unders

5-10-15-20-25

Wall Balls 20/14 to 10/9’ ft target

5-5-5-5-5

Scaled Wall Walks

Community Division

For Time:

100-80-60-40-20

Single Unders

5-10-15-20-25

Wall Balls 14/10 to 10/9’ ft target

5-5-5-5-5

Scaled Wall Walks

Kids 11-13 Division

For Time:

100-80-60-40-20

Single Unders

5-10-15-20-25

Wall Balls 10/6 to 9’ ft target

5-5-5-5-5

Scaled Wall Walks

Kids 8-11 Division

For Time:

100-80-60-40-20

Single Unders

5-10-15-20-25

Wall Balls 10/6 to 9’ ft target

5-5-5-5-5

Scaled Wall Walks

Kids Under 8

For Time:

100-80-60-40-20

Single Unders

5-10-15-20-25

Wall Balls 6# to 6’ ft target

5-5-5-5-5

Scaled Wall Walks

Workout Flow

Prior to starting the workout, the athlete will need to mark all tape lines for the handstand walk or wall walks as shown in the floor layout below.

This workout begins with the athlete standing tall by their jump rope. At 3-2-1 Go, athletes will pick up their jump rope to complete 50 Double Unders. Once complete, they will move to their medicine ball to perform 5 Wall Balls. Once complete, they will advance to the taped section and perform a 30 foot handstand walk.

For the Handstand Walks, the floor will be marked 15ft long, with markings at 5ft and 10ft. 

Handstand Walks do not need to be completed unbroken, however if the athlete comes down, they must reset to the last completed 5 ft section with hands behind the line to start. Athletes are not required to come down at the 15 ft turnaround, however both hands must clearly cross the line before initiating the return.

After completing the 30ft Handstand Walk, athletes will then perform 40 Double Unders, then 10 Wall Balls, and another 30ft Handstand Walk.

They will continue in this fashion for 30/15/30ft, 20/20/30ft, and 10/25/30ft.

There is a 12 minute time cap on this workout. 

Score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 12 minute time cap.

Movement Standards

Double Unders

For the Double Unders, the rope must pass completely under your feet twice in one jump and must spin forward. No Backwards double unders will be allowed. Only successful jumps are counted, not attempts.

Wall Ball

At the start of each rep, the ball must be in the support position in front of the athlete’s body. Squat until the hip crease is below the knees. A squat clean to start the set is allowed but not required as long as the ball starts on the ground. 

The rep is credited when the center of the ball hits the target clearly ABOVE the specified height. Height is 10 feet for males and 9 feet for females. If the ball hits low or does not hit the wall, the rep will not count. If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

NOTE: If using a mounted wall ball target, it is HIGHLY recommended that the BOTTOM of the target be mounted to the appropriate height.

Handstand Walk

The athlete must start with the hands (entire hand, including palm and fingers) behind the line 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. If the athlete comes down at any time, the athlete must restart from the last section completed. Both hands, including palms and fingers, must clearly cross the line marking the 5 ft section to earn credit for that distance. Each 5 ft section will count as 1 rep.

Wall Walk

Mark a tape line to designate the start/finish line. Measure from the wall to the edge of the tape that is CLOSEST to the wall. For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches. This first line will be the start and finish line for each repetition. Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall. The tape line placed 10 inches from the wall must be 30 inches in length and NO WIDER than 2 inches.

Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK).

Both hands must remain on the tape until both feet are on the wall. At the top of the movement, both hands must touch the tape line at the 10 inch mark before the athlete may descend. Any part of the hand may touch the tape line.

On the descent, the feet must remain on the wall until both hands are touching the first line. The rep is credited when the athlete returns to the starting position, with both hands touching the first line and the chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line.

Scaled Wall Walk

For the divisions with scaled wall walks, mark a tape line that measures 55 inches from the wall to the edge of the tape that is CLOSEST to the wall. The line must be 2 inches wide. 

For these athletes, every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must be in front of the tape line. No part of the hand may be touching the line.

Both hands must remain in front of the tape until both feet are on the wall. These athletes will walk up the wall until both hands are on the other side of the 2 inch tape line. The fingers may NOT be touching the tape line. On the descent, the feet must remain on the wall until both hands are in front of the tape line. No part of the hand may be touching the line. 

The rep is credited when the athlete returns to the starting position, with the hands in front of the line and chest, thighs, and feet touching the ground.

Qualifier 24.3                                                                          

For Time

30 Burpee Box Jump Overs 

40 Goblet Walking Lunges

50 DB Snatches

Time Cap: 7 Minutes

Score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 7 minute time cap.

Pro/RX Division, Pro Team Division, RX Team Division, Masters 35-39 Division, Masters 40-44 Division

For Time

30 Burpee Box Jump Overs 24/20

40 Goblet Walking Lunges 70/50

50 DB Snatches 70/50

Intermediate Division, Intermediate Team Division, Masters 45-49 Division, Masters  50-54 Division, Teen 16-17 Division

For Time

30 Burpee Box Jump Overs 24/20

40 Goblet Walking Lunges 50/35

50 DB Snatches 50/35

Rookie Division, Rookie Team Division

For Time

20 Burpee Box Jump Overs 24/20

30 Goblet Walking Lunges 50/35

40 DB Snatches 50/35

Teen 14-15 Division

For Time

20 Burpee Box Jump Overs 24/20

30 Goblet Walking Lunges 40/25

40 DB Snatches 40/25

Masters 55-59 Division, Masters 60+ Division

For Time

20 Burpee Box Jump Overs *step overs allowed 24/20

30 Goblet Walking Lunges 40/25

40 DB Snatches 40/25

Community Division

For Time

20 Burpee Box Jump Overs  *step overs allowed 24/20

30 Goblet Walking Lunges 35/20

40 DB Snatches 35/20

Kids Under 8, 8-10 Division

For Time

20 Burpee Box Jump Overs  *step overs allowed 20”

30 Goblet Walking Lunges 5#

40 DB Snatches 5#

Kids 11-13 Division

For Time

20 Burpee Box Jump Overs  *step overs allowed 20”

30 Goblet Walking Lunges 10#

40 DB Snatches 10#

Workout Flow

Prior to starting the workout, athletes must set up the competition floor as shown in the floor plan which includes a tape mark that goes perpendicular to the box on both sides. 

The workout begins with the athlete standing tall next to their box. At the call of 3-2-1 Go, the athlete will begin by completing 30 Burpee Box Jump Overs.

Once all 30 are complete, they will move to complete 40 Goblet Walking Lunges.

For the DB Goblet Lunges, you will take 10 steps in one direction before turning around. Lunging more than 10 steps in one direction before turning around will not be allowed. 

Once all 40 Goblet Walking Lunges are complete, they will move to complete 50 Alternating DB Snatches.

At the completion of the last DB Snatch or the 7 minute time cap, the workout will be complete, and the athlete’s score will be recorded.

Scoring

Score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 7 minute time cap.

DOs & DON’TS

Both heads of the DB MUST touch the ground on the Alternating DB Snatch
The DB may be held VERTICAL or HORIZONTAL with both hands on the dumbbell at all times during the lunges

Movement Standards

Burpee Box Jump Over

The burpee box jump over starts with the athlete perpendicular to the box while touching their chest and thighs to the ground and finishes with the athlete jumping over the box. In the bottom position, the center of the athlete’s chest must be on the line, and the feet and hands must be straddling the line. Setting the box at an angle is not allowed. A two foot takeoff is required, and only the athlete’s feet may touch the box. After landing on the box, the athlete may jump or step off to the other side. If the athlete lands on the box, both feet must touch the box before stepping or jumping off. Alternatively, the athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two foot landing. There is no requirement to stand tall while on top of the box. Each rep is counted when both feet are on the ground on the opposite side of the box. From there, the athlete may begin their next rep.

DB Goblet Walking Lunges

Each lunge step begins with the dumbbell in the goblet position, the feet together, and the hips and legs extended. The goblet position is holding the dumbbell at your chest with both hands. The dumbbell may be vertical or horizontal but must remain in control by the athlete until the rep is credited. The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. The athlete must alternate between which foot leads for each rep. The rep is credited when the feet are together and the hips and legs are fully extended. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. 

Lunging more than 10 steps in one direction before turning around is NOT ALLOWED. Athletes must lunge in a straight path. After turning around, athletes must lunge back along the same path. Lunging in any other pattern is not allowed.

Alternating DB Snatch

The Alt. DB 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 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, 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.

Qualifier 24.4                                                                           

9 min AMRAP 

3-6-9-12..etc

Handstand Push Ups

Front Squats

Round 1: 3/3

Round 2: 6/6

Round 3: 9/9

Round 4: 12/12

Etc…

Time Cap: 9 Minutes

Your score is the total number of repetitions completed in the 9 minutes.

Pro/RX Division, Pro Team Division, RX Team Division, Masters 35-39, 

Masters 40-44, Teens 16-17 Division

9 Min AMRAP

3-6-9-12..etc

Handstand Push Ups

Front Squats 165/115#

Intermediate Division, Intermediate Team Division, Masters 45-49, 

Masters 50-54, Teens 14-15 Division

9 Min AMRAP

3-6-9-12..etc

Handstand Push Ups

Front Squats 135/95#

Rookie Division, Rookie Team Division, 

Masters 55-59, Masters 60+ Division

9 Min AMRAP

3-6-9-12..etc

Elevated Handstand Push Ups to 2/4” riser

Front Squats 95/65#

Community Division

9 Min AMRAP

3-6-9-12..etc

Hand Release Push Ups

Front Squats 75/55#

Kids Under 8 Division

9 Min AMRAP

3-6-9-12..etc

Hand Release Push Ups

Front Squats 10#

Kids 8-11 Division

9 Min AMRAP

3-6-9-12..etc

Hand Release Push Ups

Front Squats 20#

Kids 11-13 Division

9 Min AMRAP

3-6-9-12..etc

Hand Release Push Ups

Front Squats 35/45#

Workout Flow

The workout begins with the athlete standing tall next to the wall. At the call of 3-2-1 Go, athletes will complete 3 Handstand Push Ups followed by 3 Front Squats.

For each round, you will go up by 3 reps on each movement. 3/3, then 6/6, then 9/9, etc until time is called. 

The Handstand Push Up standard, will use 2 inch wide tape - marked 10 inches out from the wall and no more than 30 inches in length. Athletes will perform their handstand push ups with both hands touching the tape. Any portion of the athlete’s hands may be touching the tape and fingers are allowed. Kipping or Strict is allowed.

For the Front Squats, squat racks are NOT allowed. The bar must rest on the athlete’s shoulders in the front rack position, any grip is permitted. A full squat clean is allowed when the bar is taken from the ground.

Your score is the total number of repetitions completed in the 9 minutes. 

Qualifier 24.5                                                                   

For Max Load:

3 Rep Max Hang Snatch

Time Cap: 6 Minutes

Athlete’s score will be the load in pounds of their heaviest successful set. There is no tiebreak for this event.

Workout Flow

The workout begins with an empty barbell on the floor. No racks are allowed on this workout. Athletes will have 6 minutes from their declared start time to find their heaviest lift. Within the 6 minute window, athletes may make as many or as few attempts as they would like. They must be finished with their last Hang Snatch in the 6 minute window for it to count.

A Hang Squat Snatch, Hang Power Snatch, or Hang Split Snatch will count for a successful repetition.

Athletes must declare the load they are attempting before starting to lift either verbally or written.

Athlete’s score will be the load (in lbs.) of their heaviest successful lift. There is no tiebreak for this workout.

All reps must be successfully completed before the athlete drops the bar. After finishing the final lift, remove and film all plates used on the bar to verify loading. Athletes may use knee sleeves but knee wraps are NOT permitted.

Athletes MAY have assistance adding weight and taking weight off their barbell.

Scoring

Athlete’s score will be the load in pounds of their heaviest successful set. There is no tiebreak for this event.

DOs & DON’TS

Risers ARE NOT ALLOWED on this workout to take the barbell off the floor

Movement Standards

Hang Snatch

For the Hang Snatch, power, squat, and split snatches are permitted. The first rep taken from the floor must achieve a deadlift lockout before re-dipping to initiate the hang snatch. You will take the bar from the hang position, above your knee, and catch it overhead standing all the way up fully locked out. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. If a split snatch is used, the feet must return in line with each other before the bar is lowered.

Qualifier 24.6

For Time:

0:00 - 3:00

12 Shuttle Runs (1 rep = 25 ft out/25 ft back)

15 Burpee Pull Ups

3:00 - 6:00

12 Shuttle Runs

20 Toe to Bar

6:00 - 9:00

12 Shuttle Runs

25 Pull Ups

9:00 - 12:00

12 Shuttle Runs

30 Chest to Bar Pull Ups

12:00 - 15:00

12 Shuttle Runs

Max Effort Bar Muscle Ups 

Time Cap: 15 Minutes

Score is the total number of repetitions completed in this workout.

Tiebreak

Tie-breaker is the total time at the last completed gymnastic movement. For instance, if you got to the bar muscle ups, your tie-break time is the time it took you to complete the 30 chest to bar pull ups. Another example, let’s say you only got 15 pull ups, your tie-break time would be the time it took you to complete the 20 toes to bar.

Pro/RX Division, Pro Team Division, RX Team Division, Intermediate Division, Intermediate Team Division, Rookie Division, Rookie Team Division, Masters 35-39, Masters 40-44, Masters 45-49, Masters 50-54, Teens 14-15, Teens 16-17 Division

For Time:

0:00 - 3:00

12 Shuttle Runs

15 Burpee Pull Ups

3:00 - 6:00

12 Shuttle Runs

20 Toe to Bar

6:00 - 9:00

12 Shuttle Runs

25 Pull Ups

9:00 - 12:00

12 Shuttle Runs

30 Chest to Bar Pull Ups

12:00 - 15:00

12 Shuttle Runs

Max Effort Bar Muscle Ups 

Masters 55-59, Masters 60+ Division

For Time:

0:00 - 3:00

9 Shuttle Runs

10 Burpee Pull Ups

3:00 - 6:00

9 Shuttle Runs

15 Toe to Bar

6:00 - 9:00

9 Shuttle Runs

20 Pull Ups

9:00 - 12:00

9 Shuttle Runs

25 Chest to Bar Pull Ups

12:00 - 15:00

9 Shuttle Runs

Max Effort Bar Muscle Ups 

Community Division, Kids Under 8, 8-11, & 11-13 Division

For Time:

0:00 - 3:00

9 Shuttle Runs

5 Burpee to Plate

3:00 - 6:00

9 Shuttle Runs

10 Burpee to Plate

6:00 - 9:00

9 Shuttle Runs

15 Burpee to Plate

9:00 - 12:00

9 Shuttle Runs

20 Burpee to Plate

12:00 - 15:00

9 Shuttle Runs

Max Effort Burpee to Plate

Workout Flow

Prior to starting the test, follow the instructions in the movement standards for the burpee pull-up to find a pull-up bar of appropriate height. Then create a shuttle run measuring 25 ft. The pull-up bar may be in any configuration as long as the athlete starts each shuttle run behind the designated shuttle-run start line.

You will set your clock to 15:00.

At the call of 3-2-1 Go, athletes will have 3 minutes, from 0:00-3:00, to complete 12 50-ft Shuttle Runs and then 15 Burpee Pull Ups. If you finish before the 3 minute mark, you will rest the remainder of 3 minutes before moving on to the next one. 

You will then have another 3 minutes, from 3:00-6:00, to complete 12 50-ft Shuttle Runs and then 20 Toes to Bar. If you finish before the 6 minute mark, you will rest the remainder of time before moving on to the next one.

You will then have another 3 minutes, from 6:00-9:00, to complete 12 50-ft Shuttle Runs and then 25 Pull Ups. If you finish before the 9 minute mark, you will rest the remainder of time before moving on to the next one.

You will then have another 3 minutes, from 9:00-12:00, to complete 12 50-ft Shuttle Runs and then 30 Chest to Bar Pull Ups. If you finish before the 12 minute mark, you will rest the remainder of time before moving on to the next one.

You will then have another 3 minutes, from 12:00-15:00, to complete 12 50-ft Shuttle Runs and then as many Bar Muscle Ups as you can in the remainder of time.

If you are unable to complete the work under any of the 3 minute windows, your workout is done and your score will be the total number of repetitions completed.

The tie break time will be at the completion of your last successful 3 minute window. For example if you were unable to complete all 30 Chest to Bars, your tie-break time would be the time it took you to finish the 12 Shuttle Runs & 25 Pull Ups.

Your score is the total number of repetitions completed in this workout.

DOs & DON’TS

You must tape the floor for the shuttle runs (25ft) so it is visible on camera
BOTH FEET AND ONE HAND must touch the floor on the other side of the tape and each turnaround on the shuttle run
Just putting your foot on the line will not count as a completed shuttle run rep
You must use the SAME pull up bar for ALL gymnastic movements