HomeGrown Classic 2026

All Out Cleans

3 Working Sets

4 Minute Working Window

2 Minutes Rest Between Sets

Toe to Bar

Double Unders

Max Reps Squat Cleans

• Score = Total # of squat cleans between all sets

 

Division Standards:

ELITE

30 Toe to Bars

90 Double Unders

Squat Cleans 225/155

RX

20 Toe to Bar

60 Double Unders

Squat Cleans 185/125

 

SCALED

20 Knee Raises

100 Single Unders

Squat Cleans 135/95

 

MASTERS

20 Toe to Bars

60 Double Unders

155/105

 

Flow & Movement Standards

Athletes will begin under their toe to bar station. At 3,2,1, Go, athletes will complete their toe to bars/knee raises then move on to complete their double unders/single udners. In the remining time of the 4 minute window, athletes will complete as many reps of squat cleans as possible. Athletes will then rest for 2 minutes before completing the next round. In total, there are 3 working sets of 4 minutes with 2 minutes rest between. The athletes score will be the cumulative amount of squat clean reps across all working sets.

 

Toe to Bar & Knee Raises

Toe 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.

Knee Raises - In the hanging knee-raise, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. At the top of the repetition, the athlete must raise the knees above the height of the hips. 

 

Double Unders / Single Unders

Double Unders - The rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

Single Unders - The rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count.

 

Squat Clean

The barbell begins on the ground. Touch and go is permitted. The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat will be permitted, but a deadlift followed by a hang clean is not allowed. The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar. NO bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.

"Race to Finish"

For Time - 12 minute CAP

 

ELITE

42 GHDs

36 Alt DB Snatches 70/50lbs

30 Chest to Bars

24 Alt DB Clean and Jerks 70/50lbs

18 Bar Muscle Ups

12 Wall Walks

 

RX

36 GHDs

30 Alt DB Snatches 50/35lbs

24 Chest to Bars

18 Alt DB Clean and Jerks 50/35lbs

12 Bar Muscle Ups

6 Wall Walks

 

SCALED

For Time

36 GHDs (Parallel to ground on GHDs)

30 Alt DB Snatches 35/20lbs

24 Ring Rows

18 Alt DB Clean and Jerks 35/20lbs

12 Pull Ups

3 Wall Walks

 

MASTERS

For Time

36 GHDs

30 Alt DB Snatches 50/35lbs

24 Chest to Bars

18 Alt DB Clean and Jerks 50/35lbs

8 Bar Muscle Ups

6 Wall Walks

 

• 12 minute CAP
• Tiebreak = time after completing chest to bars or ring rows

 

Flow & Movement Standards

Athletes will start standing next to their GHD's. At 3,2,1, go, athletes will get into the GHD and begin the chipper, only moving on to the next movement once they have completes all reps of the current movement (in order described above). After completing te chest bar reps/ring row reps, a tie break time will be recorded.

 

GHD Sit Ups

Each rep begins and ends with the athlete seated at the top of the GHD with hands touching the foot pads. The athlete must touch the ground or designated riser with both hands before returning to the seated position. The touch on the ground or riser must be overhead, not to the side of the body. The fingers must be at least in line with the top of the head when viewed from profile. The rep is credited when both hands touch the foot pads.The rep is credited when both hands touch the foot pads.

*Scaled: athletes will only be required to come to paralell to floor at the bottom of the GHD.

 

DB Alternating Snatches

Each rep starts with both heads of the dumbbell on the ground. The dumbbell is lifted overhead in one motion. The rep is credited when: (1) Knees, hips, and elbow of the working arm are fully extended. (2) The middle of the dumbbell is in line with, or behind, the body when viewed from the side. The dumbbell will then be brought back down the the floor (both heads touching the ground) and arm alternated before starting the next rep.

Common NO reps:

• 1 head of the dumbbell touching the ground.
• Non-working arm touching the body at any point.
• Finishing with the dumbbell in front of the body or not reaching full extension.

 

DB Alternating Clean & Jerk

Each rep starts with both heads of the dumbbell on the ground. The dumbbell is then lifted to the shoulder (no snatching allowed) and must clearly touch the shoulder. From the shoulder, the DB can then be strict pressed/push pressed, push jerked/split jerked to over heard. The rep is credited when: (1) Knees, hips, and elbow of the working arm are fully extended. (2) The middle of the dumbbell is in line with, or behind, the body when viewed from the side. The dumbbell will then be brought back down the the floor (both heads touching the ground) and arm alternated before starting the next rep.

Common NO reps:

• 1 head of the dumbbell touching the ground.
• Non-working arm touching the body at any point.
• Finishing with the dumbbell in front of the body or not reaching full extension.

 

Bar Muscle Up

Start each rep with arms fully extended and feet off the ground. Pass through some portion of a dip before locking out over the bar. The rep is credited when: (1) Arms are fully extended in the support position. (2) Shoulders are directly over, or slightly in front of, the bar when viewed from the side.

Common NO reps:

• Any portion of the foot rising above the pull-up bar during the kip.
• Any part of the arm (besides the hands) touching the bar during the rep.
• Lowering before reaching full extension of the arms at lockout (top of each rep).
• Removing the hands and resting on the torso while above the bar.

 

Chest to Bar

Chest to Bar - Start each rep with arms fully extended and feet off the ground. Any style of grip is permitted. The rep is credited when the chest clearly contacts the bar at or below the collarbone. NOTE: Any style of pull-up is permitted,as long as the criteria above are met.

 

Pull Up

Start each rep with arms fully extended and feet off the ground. Any style of grip is permitted. The rep is credited when the chin clearly breaks the horizontal plane of the bar. NOTE: Any style of pull-up is permitted, as long as the criteria above are met.

 

Ring Row

Each rep requires a full-grip, hanging start with arms fully extended, pulling until the rings touch the sides of the chest, and maintaining a rigid, straight-body position throughout. The feet must stay behind a designated line, and the movement must show full extension at the bottom of every rep.

 

Wall Walks

**Taped lines for both men and women will be set up at each station on the wall*

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 60/55-inch 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 be on the 10-inch line 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 60/55-inch line. The rep is credited when the athlete returns to the starting position, with both hands touching the 60/55-inch line and the chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line.

"Ride, Climb Die"

3 Min Window

Calories Echo Bike

Rope Climbs

Death by Burpee Box Jump Overs -- Adding Burpee Box Jump Overs Each Round Until Failure

• 6 Round CAP
• Score = Total # of Burpee Box Jump Overs
• Tiebreak = Time it takes to complete ROUND 1 Echo Bike Calories
• If you can not complete that round's allotted # of burpees within 3 minutes, you will not continue to the next round
• If you make it round 6 & complete all burpee box jump overs, you can continue with MAX reps until time runs out to keep adding to your score.

 

Division Standards:

ELITE

24/18 Calories Echo

3 Rope Climbs

2 Burpee Box Jump Overs 24/20” (Adding 2 Burpee Box Jump Overs Each Round)

 

RX

18/12 Calories Echo

2 Rope Climbs

2 Burpee Box Jump Overs 24/20” (Adding 2 Burpee Box Jump Overs Each Round)

 

SCALED

14/10 Calories Echo

1 15ft Rope Climb OR 3 hand-over-hand up/hand-under-hand down

2 Burpee Box Jump Overs 20” (Step Up Allowed) (Adding 2 Burpee Box Jump Overs Each Round)

 

MASTERS

18/12 Calories Echo

2 Rope Climbs

Burpee Box Jump Overs 24/20” (Adding 2 Burpee Box Jump Overs Each Round)

 

Flow & Movement Standards

Athletes will start behind their bikes, with the bike set to count DOWN from their calorie count. With a 3 minute clock, at 3,2,1, GO, athletes will complete their calories on the echo bike, staying on the bike until the calories hit 0. For round 1, the time it takes to complete these calories will be recorded. The athlete will then move on to their rope climb(s). After all rope climbs are completed, the athlete will have the remaining time to complete that round's allotted # of burpee box jump overs.

*If there is time remaining in the 3 minute window, the athlete will rest until the next 3 minutes window begins (immediately after the previous 3 minute window. There is NO rest between rounds). 6 round CAP.

*If the athlete does not complete all allotted burpee box jump overs within the 3 minute window, the athlete will not continue the workout. Their total # of burpee box jump overs and tie break time will be recorded.

*If an athletes makes it to round 6 AND completes all alloted burpee box jump overs, they can continue to do max reps until time is complete for 1 additional point per rep.

 

Echo Bike

Calories will count down and be reset by a judge each round. On round 1, you must start behind your bike and wait for GO to get on the bike to begin. You must remain ON THE BIKE until your calories hit 0.

 

Rope Climp

Traditional - Each rep starts with both feet on the ground. The athlete may jump into the rope climb. Any style of climbing is permitted. The rep is credited when one hand clearly touches above the designated mark. There is no requirement during the descent of the climb.

Hand-Over-Hand (scaled only) - Each rep starts with the athlete lying on their backs, flat on the ground. The athlete then places their hands on the rope, placing one hand directly on top of the other hand, with legs straight, until standing up. No assistance from the legs will be permitted. The athlete then must descend the rope, back to lying down, placing one hand directly under the other hand.

 

Burpee Box Jump Overs

The burpee box jump-over starts with the athlete FACING the box. In the bottom position, the chest, feet and hands must touch the ground, perpendicular to the box. Athletes may step or jump in and out of the push-up position. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. After landing on the box, the athlete MUST STEP DOWN off the box. There is no requirement to stand tall while on top of the box. The rep is complete when you have completed the burpee, box jump, and landed on the other side of the box.