2022 Tundra Games

Team Event 1- Red Light, Green Light

Intermediate 

30 HSPU 

60 Pull Ups 

120’ Overhead Plate Lunge (45/25 Plate) 

45/36 Cal Ski + 45/36 Bike Erg (2 Athletes Working) 

30 HSPU 

40 Chest to Bar Pull Ups 

120’ Overhead Plate Lunge (45/25 Plate)

45/36n Ski + 45/36 Bike Erg (2 Athletes Working) 

30 HSPU 

20 Bar Muscle Ups 

120’ Overhead Plate Lunge (45/25 Plate)

45/36 Ski + 45/36 Bike Erg (2 Athletes Working)

Time Cap: 18:00

Flow: At “3,2,1, go”  athletes will race to kick upside down or handstand pushups. Only one athlete may work at a time for the handstand pushups. Non-working athletes must remain in the designated area. Athletes may tag in and out as needed. After the 30 handstand push ups, the teams will work on 60 pull ups. From the pull ups, athletes will work east to west for the 120’ walking plate overhead lunge (splitting up however, but must be in 40’ increments). After the distance for the lunge is completed, the three athletes can approach the machines and advance two athletes (both to work at the same time) to work on the 45/36 calories on the machines. Teams will repeat this flow for the handstand pushups, chest-to-bar pull ups, overhead lunge, ski + bike, and further for; handstand pushups, bar-muscle ups, overhead lunge, ski + bike. Tie break time will be marked once the final handstand push up is completed.

Movement Standards:

Handstand Pushup - The athlete will begin the rep inverted with shoulders and elbows fully extended, hips open, and heels touching the wall. The athlete will position hands inside the area outlined in the gymnastics mat. The athlete will then lower themselves until the head clearly touches the ground. From there the athlete will then return to the starting position and finish the rep with elbows and shoulders at full extension, hips open and heels touching the wall. If the feet move beyond the width of the hands, it is a no rep. Kipping or assisting with the legs is permitted. 

Chin over Bar Pull Ups- This is a standard chin over 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 feet off the ground. At the top, the chin must clearly break the horizontal plane of the bar.

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 feet off the ground. At the top, the chest must clearly come into contact with the bar, below the collarbone.

Bar Muscle up- In the muscle-up, the Athlete must begin with, or pass through, a hang below the bar, 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 bar during the kip. The Athlete must pass through a portion of a dip and the elbows must be fully locked out while in the support position above the bar. 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 bar is required. The Athlete may not rest on the bar with any part of the body touching except the hands. 

Overhead Plate Lunge- Each lunge begins with the 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 plate must be above the height of the athlete’s head. If, during the lunge, the plate 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. Lunging in place is not allowed. The rep is credited when the athlete gets both heels across the line, has the plate 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.

Bike - The monitor will be set to count up as the athlete works. The athlete may not touch the monitor. The monitor will be reset between each round.

Ski- The monitor will be set to count up as the athlete works. The athlete may not touch the monitor. The monitor will be reset between each round.

Dumbbell Strict Press: Each rep of the shoulder to overhead begins with the dumbbells on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. The athlete may NOT dip or bend the knees prior to moving the dumbbells to the ending position of overhead with the elbow, shoulder, hips and knees fully extended, and feet in line must be achieved before the rep is complete.

Individual Event 1- Red Light, Green Light

2:00X 6 Rounds 

15/12 Ski 

60’ Overhead Plate Lunge 

Max reps with remaining time 

Max RMU 
Max 1 Def HSPU (45/25 Plate) 
Max RMU 
Max 2 Def HSPU (45/25 Plate) X2
Max RMU 
Max 3 Def HSPU (45/25 Plate) X3

Flow: At “3,2,1, Go” athletes will race to the ski erg machines and ski their respective calories. All plates will be stacked by the ski. The athlete will pick a plate from the top of the pile in their respective lane. The athlete will then overhead lunge for three lengths of 20' segments. The athlete can set the plate by the down and begin working on the ring muscle ups. At the 2:00 mark, there will be a 1:00 reset period. The athlete may bring the plate to the gymnastics mat in that rest period. After the minute is over the athlete will start from the top with their respective (15/12) calories. After overhead lunging down, the athlete will use  that plate, and the one from the previous round for the deficit handstand push ups. Athletes will repeat this until the 6 rounds have been completed. 

Movement Standards:

Ski- The monitor will be set to count up as the athlete works. The athlete may not touch the monitor. The monitor will be reset between each round.

Overhead Plate Lunge- Each lunge begins with the 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 plate must be above the height of the athlete’s head. If, during the lunge, the plate 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. Lunging in place is not allowed. The rep is credited when the athlete gets both heels across the line, has the plate 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.

Ring Muscle up- 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.

Handstand Pushup - The athlete will begin the rep inverted with shoulders and elbows fully extended, hips open, and heels touching the wall. The athlete will position hands inside the area outlined in the gymnastics mat. The athlete will then lower themselves until the head clearly touches the ground. From there the athlete will then return to the starting position and finish the rep with elbows and shoulders at full extension, hips open and heels touching the wall. If the feet move beyond the width of the hands, it is a no rep. Kipping or assisting with the legs is permitted.

Individual Event 1- Red Light, Green Light

2:00X 6 Rounds 

15/12 Ski 

60’ Overhead Plate Lunge 

Max reps with remaining time 

Max RMU 
Max 1 Def HSPU (45/25 Plate) 
Max RMU 
Max 2 Def HSPU (45/25 Plate) X2
Max RMU 
Max 3 Def HSPU (45/25 Plate) X3

Flow: At “3,2,1, Go” athletes will race to the ski erg machines and ski their respective calories. All plates will be stacked by the ski. The athlete will pick a plate from the top of the pile in their respective lane. The athlete will then overhead lunge for three lengths of 20' segments. The athlete can set the plate by the down and begin working on the ring muscle ups. At the 2:00 mark, there will be a 1:00 reset period. The athlete may bring the plate to the gymnastics mat in that rest period. After the minute is over the athlete will start from the top with their respective (15/12) calories. After overhead lunging down, the athlete will use  that plate, and the one from the previous round for the deficit handstand push ups. Athletes will repeat this until the 6 rounds have been completed. 

Movement Standards:

Ski- The monitor will be set to count up as the athlete works. The athlete may not touch the monitor. The monitor will be reset between each round.

Overhead Plate Lunge- Each lunge begins with the 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 plate must be above the height of the athlete’s head. If, during the lunge, the plate 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. Lunging in place is not allowed. The rep is credited when the athlete gets both heels across the line, has the plate 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.

Ring Muscle up- 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.

Handstand Pushup - The athlete will begin the rep inverted with shoulders and elbows fully extended, hips open, and heels touching the wall. The athlete will position hands inside the area outlined in the gymnastics mat. The athlete will then lower themselves until the head clearly touches the ground. From there the athlete will then return to the starting position and finish the rep with elbows and shoulders at full extension, hips open and heels touching the wall. If the feet move beyond the width of the hands, it is a no rep. Kipping or assisting with the legs is permitted.

Individual Event 2- Candyland

Ruck 

Time Cap: 45min

Flow : At “3,2,1, Go” Judge will release all athletes on their trail run. There will be 3 stops where they will pick up a 10# sandbag to put in the ruck bag. Time will be taken at the end of the trail run where each backpack will be inspected for 3 sand bags. Missing a sandbag will be an automatic 5:00 penalty added to the athlete’s time. 

Run- Athletes will stay on the designated trail wearing the assigned ruck bag. The athlete will make 3 stops to pick up a 10# sandbag to add to the ruck bag. Time will be taken when the athlete crosses with the backpack containing all three bags’ sandbags. Missing sandbags will be an automatic 5:00 added to the athlete’s total time.

Individual Event 3 -King of the Mountain

For Time 

40 DB Snatches 70/50#

60/45 Cal Assault Bike 

*E2MOM including 0:00- 1 Hill Sprint 

Time Cap: 12:00

Flow: At “3,2,1, Go” athletes will begin their first hill sprint. The athlete must go around the agility pole at the top of the hill. When the athlete returns the first hill sprint, the athlete may begin to work on 40 dumbbell snatches. At the 2:00 mark, the athlete will run another hill sprint before continuing on the dumbbell snatches. If the athlete has completed all 40 snatches, they may begin the assault bike. Every 2:00 minutes, the athlete will be sent on a hill sprint until completion. This workout ends at the top of the hill. Once completed with the assault bike (60/45) athletes will race up the hill for their final time to be marked.

Movement Standards:

Alternating Dumbbell Snatch - Athletes will start each rep with both heads of the dumbbell on the ground. The athlete will then snatch or swing the dumbbell from the floor and finish with the dumbbell locked out overhead with hips, knees, shoulders, and arms at full extension; this shall indicate a completed repetition. The athlete may NOT pause at the shoulders and press the dumbbell. Athletes will be required to alternate hands for each rep. If a no rep is called the athlete must repeat the rep on that side before switching to the other hand. At the completion of the rep the athlete must control the dumbbell below the waist.

Assault Bike - The monitor will be set to count up as the athlete works. The athlete may not touch the monitor. The monitor will be reset between each round.

Hill Run- Athletes will start their run by their respective mat and take off in a straight line up the hill. The athlete is required to go around the agility pole at the top of the hill for the rep to count.

Team Event 4- Hangman

Team
Intermediate
3 Attempts Each Athlete
Max Hang Clean + Jerk
(1:00 for each Attempt)

Scaled
3 Attempts Each Athlete
Max Hang Clean
(1:00 for each Attempt)

Time Cap: 9:00

Flow: At “3,2,1, go” athlete one will have 1:00 to hit first weight. Every athlete will get three attempts at the lift. Scores will be the heaviest barbell successfully lifted. Athletes will alternate at the top of each minute. Athletes may not switch until the minute resets. Score will be the heaviest barbell successfully lifted. 

Movement Standards:

Hang Clean and Jerk - The athlete will deadlift the bar and establish a hang position (barbell above the knee). The athlete will move the bar from the hang to the shoulder in one smooth motion. The athlete will then take the bar from the shoulder to overhead. Power variations are allowed. The rep will be completed when the athlete stands up to full extension with the bar overhead and both feet under the hips. The athlete may not touch the designated lifting area during the lift with any part of the body other than the feet. 

Hang Clean: The bar must start in the hang position, with the body fully extended and arms straight. Once the starting position is achieved the athlete may complete a hang power or squat clean using any hang position they like as long as the bar stays above the knees. At the top the elbows must be in front of the bar, with the hips and knees fully extended.

Individual Event 4-Hangman

3 Attempts- Max Hang Snatch
3 Attempts- Max Hang Clean + Jerk

(Oly meet style)

Flow: Athletes will have to submit their first weight at 3:00pm on Saturday. Once a weight is established, athletes may not go lower than the weight submitted. Each athlete will get :30 to complete each attempt. All athletes will get 3 attempts at each movement. The Judge will signal the athlete when they have been credited the rep for each movement. Failure to establish control or dropping the bar prior to receiving the clear sign from the judge may result on a no-rep. 

Movement Standards:

Hang Clean and Jerk - The athlete will deadlift the bar and establish a hang position (barbell above the knee). The athlete will move the bar from the hang to the shoulder in one smooth motion. The athlete will then take the bar from the shoulder to overhead. Power variations are allowed. The rep will be completed when the athlete stands up to full extension with the bar overhead and both feet under the hips. The athlete may not touch the designated lifting area during the lift with any part of the body other than the feet. 

Hang Snatch - The athlete will deadlift the bar and establish a hang position (barbell above the knee). The athlete will move the bar from the hang to overhead in one smooth motion. Stopping at the shoulder is not permitted. Power snatch is allowed. The rep will be completed when the athlete stands up to full extension with the bar overhead with both feet under the hips. The athlete may not touch the designated lifting area with any part of the body other than the feet.

Individual Event 4-Hangman

3 Attempts- Max Hang Snatch
3 Attempts- Max Hang Clean + Jerk

(Oly meet style)

Flow: Athletes will have to submit their first weight at 3:00pm on Saturday. Once a weight is established, athletes may not go lower than the weight submitted. Each athlete will get :30 to complete each attempt. All athletes will get 3 attempts at each movement. The Judge will signal the athlete when they have been credited the rep for each movement. Failure to establish control or dropping the bar prior to receiving the clear sign from the judge may result on a no-rep. 

Movement Standards:

Hang Clean and Jerk - The athlete will deadlift the bar and establish a hang position (barbell above the knee). The athlete will move the bar from the hang to the shoulder in one smooth motion. The athlete will then take the bar from the shoulder to overhead. Power variations are allowed. The rep will be completed when the athlete stands up to full extension with the bar overhead and both feet under the hips. The athlete may not touch the designated lifting area during the lift with any part of the body other than the feet. 

Hang Snatch - The athlete will deadlift the bar and establish a hang position (barbell above the knee). The athlete will move the bar from the hang to overhead in one smooth motion. Stopping at the shoulder is not permitted. Power snatch is allowed. The rep will be completed when the athlete stands up to full extension with the bar overhead with both feet under the hips. The athlete may not touch the designated lifting area with any part of the body other than the feet.

Individual Event 4-Hangman

3 Attempts- Max Hang Snatch
3 Attempts- Max Hang Clean + Jerk

(Oly meet style)

Flow: Athletes will have to submit their first weight at 3:00pm on Saturday. Once a weight is established, athletes may not go lower than the weight submitted. Each athlete will get :30 to complete each attempt. All athletes will get 3 attempts at each movement. The Judge will signal the athlete when they have been credited the rep for each movement. Failure to establish control or dropping the bar prior to receiving the clear sign from the judge may result on a no-rep. 

Movement Standards:

Hang Clean and Jerk - The athlete will deadlift the bar and establish a hang position (barbell above the knee). The athlete will move the bar from the hang to the shoulder in one smooth motion. The athlete will then take the bar from the shoulder to overhead. Power variations are allowed. The rep will be completed when the athlete stands up to full extension with the bar overhead and both feet under the hips. The athlete may not touch the designated lifting area during the lift with any part of the body other than the feet. 

Hang Snatch - The athlete will deadlift the bar and establish a hang position (barbell above the knee). The athlete will move the bar from the hang to overhead in one smooth motion. Stopping at the shoulder is not permitted. Power snatch is allowed. The rep will be completed when the athlete stands up to full extension with the bar overhead with both feet under the hips. The athlete may not touch the designated lifting area with any part of the body other than the feet.

Individual Event 5- Leapfrog

For Time 

30/24 Cal Row

15 Bar Facing Burpees 

30 Toes to Bar

15 DeadLift 225/155

30 Box Jump Overs 24/20
15 Deadlift 225/155

30 Toes to Bar 

15 Bar Facing Burpees 

30/24 Cal Row 

Time Cap:11:00

At “3,2,1 go” athletes will begin working on their respective calories (30/24#) on the rower. Once the calories are completed they will move on the 15 bar facing burpees. After the bar facing burpees have been completed, athlete’s will move to complete 30 toes-to-bar on the pull up bar. After completion of the toes-to-bar athletes will complete 15 deadlifts, followed by 30 box jump overs. The athletes will then work back to the bar for 15 deadlifts, then  toes-to-bar for 30 reps,  and 15 bar facing burpees. Once the burpees have been completed the athlete will ro one final time for 30/24 calories. Time will be taken at the time the athlete crosses the finish line. 

Movement Standards:

Row - The monitor will be set to count up as the athlete works. The athlete may not touch the monitor. The monitor will be reset between each round.

Bar Facing Burpees- The burpees must be performed perpendicular to and facing the barbell. Athletes may jump or step back to reach 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. The athlete’s head must stay behind the barbell. Hands and feet must remain inside the width of the plates. Stepping and/or jumping back to the starting position are both permitted. The athlete MUST clearly jump over the barbell. Both feet must be off the ground as the athlete passes over the bar. Stepping over is NOT permitted. The athlete does NOT need to use a two-foot take off. Scaled divisions may step over the bar. Touching the barbell on the jump or step-over is a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the barbell. There is no requirement to land with both feet at the same time.  The athlete must be perpendicular to and facing the barbell before starting the next rep. If the athlete receives a “no rep” for any reason, the entire rep must be repeated. 

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 with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Both feet must come into contact with the bar at the same time, inside the hands

Deadlift: This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No bouncing.

Box Jump Over - The athlete will start facing the box and MUST jump with a two foot takeoff. The athlete does NOT need to reach full extension at the top of the box and may get down to the opposite side however they please, whether jumping off the box or stepping down. The athlete may not touch any part of their body to the box during the rep, other than their feet. The rep is counted when the athlete gets to the floor on the opposite side of the box.

Individual Event 6+ 7- Twister

0:00-4:00

90 Wall Ball Shots 

-Rest 1:00- 

5:00-15:00 

For Time 

10 Rounds 

9 Thrusters 75/55

35 Double Unders 

Time Cap: 15:00

Flow: At “3,2,1, go” the athlete will begin working on 90 wall ball shots. Time will be taken at the completion of the 90th rep. If the athlete completes the wall ball shots prior to 4:00. Athletes will rest. At the 4:00 mark athlete’s will have 1:00 rest. Failure to complete the 90 wall ball shots will result in a second per rep added to the total time. At the 5:00 mark, athletes will begin their 9 thrusters, followed by 35 double unders. Athletes will repeat until 10 rounds have been completed. Time will be taken once the athlete crosses the finish line. 

Movement Standards:

Wall ball Shots- 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 center of the ball must hit 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.

Individual Event 6+ 7- Twister

0:00-4:00

90 Wall Ball Shots 

-Rest 1:00- 

5:00-15:00 

For Time 

10 Rounds 

9 Thrusters 75/55

35 Double Unders 

Time Cap: 15:00

Flow: At “3,2,1, go” the athlete will begin working on 90 wall ball shots. Time will be taken at the completion of the 90th rep. If the athlete completes the wall ball shots prior to 4:00. Athletes will rest. At the 4:00 mark athlete’s will have 1:00 rest. Failure to complete the 90 wall ball shots will result in a second per rep added to the total time. At the 5:00 mark, athletes will begin their 9 thrusters, followed by 35 double unders. Athletes will repeat until 10 rounds have been completed. Time will be taken once the athlete crosses the finish line. 

Movement Standards:

Thruster - This is a standard thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The hip crease must clearly pass below the top of the knees in the bottom position. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the barbell directly over the body.

Double Unders- This is the standard double under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.