On a 16:00 running clock

Part A (0:00 to 8:00):

Complete as many reps as possible in 8:00 of:

4-6-8-10-12-14...

Thruster 

Lateral burpee over bar

Begin at 4 reps of each and increase by 2 reps after completion of each round.

VARIATIONS

Rx divisions:

Men use 95 lbs.

Women use 65 lbs.

Athletes 13-15 yo, and 55+ use 65/45 lb.

Scaled divisions:

Men use 65 lbs., step over allowed

Women use 45 lbs., step over allowed

Athletes 13-15 yo, and 55+ use 45/35 lb.

Part B (8:00 to 16:00):

8:00 mins to establish: 

3RM Hang Clean 

NOTES

This workout begins with the athlete standing at their bar. After the call of “3, 2, 1 ... go,” the athlete will have 8 minutes to begin working on the ascending ladder of thrusters and burpees over the bar. Part A of the workout is complete once the 8:00 time cap has been reached and the athlete will transition immediately into Part B. In Part B, the athlete will have from 8:00 to 16:00 to find a 3-rep hang clean. The highest successful lift counts toward the score. 

This workout will have two scores, Part A and Part B.

EQUIPMENT

• Barbell, collars, and weights loaded to the appropriate level for your division

*The official weight is in pounds.

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS

All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, clearly show all the weights on the barbell. A clock or timer with the running workout time should be clearly visible throughout the entire workout. Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

MOVEMENT STANDARDS

Thruster - The bar must be taken from the ground each time and power or squat cleaned into a full squat where the crease of the hip passes below the top of the knee, and then “thrusted” overhead with arms extended and bar, shoulder, hip, and heels all in vertical alignment.

Lateral burpee over bar - The athlete begins from a standing position and then lowers and touches the chest to the ground (body in parallel with the bar) before getting back up and making a two foot jump over the bar. All Rx athletes will use full size “Olympic” bumper plates unless in the 13-15 or 55+ age groups, where they, along with scaled athletes, will have the option of using iron 10 lb. or 5 lb. weights, or empty bar, which make the bar lower. Only scaled athletes can choose to step over the bar if they would like.

Hang clean - This begins with the athlete first deadlifting the bar to the hang position. Then the athlete will clean it to the shoulders from the hang position. A squat or power clean may be used. All three reps should be done without the bar touching the ground or the athlete’s hands removing from the bar.

On a 16:00 running clock

Part A (0:00 to 8:00):

Complete as many reps as possible in 8:00 of:

4-6-8-10-12-14...

Thruster 

Lateral burpee over bar

Begin at 4 reps of each and increase by 2 reps after completion of each round.

VARIATIONS

Rx divisions:

Men use 95 lbs.

Women use 65 lbs.

Athletes 13-15 yo, and 55+ use 65/45 lb.

Scaled divisions:

Men use 65 lbs., step over allowed

Women use 45 lbs., step over allowed

Athletes 13-15 yo, and 55+ use 45/35 lb.

Part B (8:00 to 16:00):

8:00 mins to establish: 

3RM Hang Clean 

NOTES

This workout begins with the athlete standing at their bar. After the call of “3, 2, 1 ... go,” the athlete will have 8 minutes to begin working on the ascending ladder of thrusters and burpees over the bar. Part A of the workout is complete once the 8:00 time cap has been reached and the athlete will transition immediately into Part B. In Part B, the athlete will have from 8:00 to 16:00 to find a 3-rep hang clean. The highest successful lift counts toward the score. 

This workout will have two scores, Part A and Part B.

EQUIPMENT

• Barbell, collars, and weights loaded to the appropriate level for your division

*The official weight is in pounds.

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS

All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, clearly show all the weights on the barbell. A clock or timer with the running workout time should be clearly visible throughout the entire workout. Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

MOVEMENT STANDARDS

Thruster - The bar must be taken from the ground each time and power or squat cleaned into a full squat where the crease of the hip passes below the top of the knee, and then “thrusted” overhead with arms extended and bar, shoulder, hip, and heels all in vertical alignment.

Lateral burpee over bar - The athlete begins from a standing position and then lowers and touches the chest to the ground (body in parallel with the bar) before getting back up and making a two foot jump over the bar. All Rx athletes will use full size “Olympic” bumper plates unless in the 13-15 or 55+ age groups, where they, along with scaled athletes, will have the option of using iron 10 lb. or 5 lb. weights, or empty bar, which make the bar lower. Only scaled athletes can choose to step over the bar if they would like.

Hang clean - This begins with the athlete first deadlifting the bar to the hang position. Then the athlete will clean it to the shoulders from the hang position. A squat or power clean may be used. All three reps should be done without the bar touching the ground or the athlete’s hands removing from the bar.

For time:

10 Deadlifts

20 Pull ups

30 Box jumps

40 Sit Ups

50 Alternating dumbbell snatch

40 Sit Ups

30 Box jumps

20 Pull ups

10 Deadlifts

20-minute cap

VARIATIONS

Rx divisions:

Men use 255 lbs for deadlift, 24” box jump, and 50 lb. dumbbell.

Women use 175 lbs. for deadlift, 20” box jump, and 35 lb. dumbbell.

Athletes 13-15 yo, and 55+ use 175/125 lb. for deadlift, 24” box with step up allowed, 35/20 lb. dumbbell

Scaled divisions:

Men use 175 lb. for deadlift, 24” box with step up allowed, 35 lb. dumbbell, and jumping pull ups

Women use 115 lb. for deadlift, 20” box with step up allowed, 20 lb. dumbbell, and jumping pull ups

Athletes 13-15 yo, and 55+ use 135/95 lb. for deadlift, 24” box with step up allowed, 25/15 lb. dumbbell

NOTES

This workout begins with the athlete standing at their deadlift bar. After the call of “3, 2, 1 ... go,” the athlete will start working on the deadlifts. Once they are complete, they will move to pull ups, and continue in this fashion until they have completed all the movements or hit the time cap. 

Score is the time taken to complete the workout. If the time cutoff is met, the athlete’s score will be the cap + reps not completed. 

EQUIPMENT

• Barbell, collars, and weights loaded to the appropriate level for your division
• (1) Box to the appropriate height for your division
• (1) Dumbbell of the appropriate weight for your division
• Pullup bar
• An Abmat or other situp mat along with something to be used to hold the feet while doing situps may be used.

*The official weight is in pounds. 

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS

All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, clearly show all the weights on the barbell. A clock or timer with the running workout time should be clearly visible throughout the entire workout. Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

MOVEMENT STANDARDS

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

Pull up - This is a standard chin-over-bar pullup. 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. Overhand, underhand or mixed grip are all permitted.

Pull up - This is a standard chin-over-bar pullup. 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. Overhand, underhand or mixed grip are all permitted. A rep is counted when the chin passes above the vertical plane of the bar. For scaled divisions, a jumping pull up may be used in which a box is placed underneath the pull up bar for “jumping” assistance. The height of the box is determined by when both of the athlete’s hands are raised standing on the box, the wrist is no more than 6” above the height of the bar. The pull up must still meet the range of motion standards where the arms are fully extended at the bottom of the pull up, and the chin must go over the vertical plane of the bar at the top.

Box Jump - Athlete starts with both feet on the ground and face the side of the box. Do not angle the box and jump or step up on the corner. Rx athletes must jump with a two-foot take off. Scaled athletes may jump or step up to the box. Stepping off the box for all athletes is allowed. Using hands to push on the legs for step ups is not allowed. A rep is credited when both feet are on the top of the box; and hips and knees are fully extended, with head and shoulders over the hips. Reaching extension in mid air is a no rep.

Situp - The begins with the athlete sitting vertical and spine tall. The legs should be forward with the knees bent, or in a “butterfly” position. Weights or another object may be used as an anchor for the feet. An Abmat or mat may be used to cushion/support the back, but is not required. The athlete will sit back, touch their hands to the ground above their head, then return forward to where their head is tall and shoulders are above the hips. Reps will not be counted if the athlete does not return to the fully upright position.

Alternating 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 and may not alternate until a successful rep is achieved. The non lifting hand and arm may not be in contact with the body during the repetition. 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.

Rx Variation

For time:

32 Toes to bar

80 Double unders

10 Single-arm overhead alternating reverse lunges*

60 Double unders

20 Single-arm overhead alternating reverse lunges*

40 Double unders

30 Single-arm overhead alternating reverse lunges*

20 Double unders

40 Single-arm overhead alternating reverse lunges*

16 Toes to bar

Men use 50 lbs. dumbbell

Women use 35 lbs. Dumbbell

Athletes 13-15 yo, and 55+ use 35/20 lb. dumbbell

Scaled Variation

For time:

32 knee raises

80 Single unders

10 Single-arm front rack alternating reverse lunges*

60 Single unders

20 Single-arm front rack alternating reverse lunges*

40 Single unders

30 Single-arm front alternating reverse lunges*

20 Single unders

40 Single-arm front rack alternating reverse lunges*

16 knee raises

Men use 35 lbs. dumbbell

Women use 20 lbs. Dumbbell

Athletes 13-15 yo, and 55+ use 25/15 lb. dumbbell

*The dumbbell must be switched in hands at the halfway point of each set.

Time cap for the workout is 16:00

NOTES

This workout begins with the athlete standing at their toes to the bar/knee raise station. After the call of “3, 2, 1 ... go,” the athlete will begin working on the “buy in” of 32 toes to bar or knee raises. Once complete, they will continue into the four rounds of jump rope and single arm overhead alternating reverse lunges, ensuring to switch the weight in the hand/front rack at the halfway point. The workout is complete once the final “cash out” set of toes to bar/knee-raises are complete. 

Score is the time taken to complete the workout.

EQUIPMENT

• (1) Dumbbell of the appropriate weight for your division
• Pull up bar for toes to bar/knee raises
• Jump rope

*The official weight is in pounds. 

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS

All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, clearly show all the weights on the barbell. A clock or timer with the running workout time should be clearly visible throughout the entire workout. Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

MOVEMENT STANDARDS

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 contact the bar at the same time with the feet inside the hands.

Double unders/Single unders - For the double under, the rope must pass completely under the feet twice for each jump. For scaled divisions, the single under may be used in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count.

Single-arm overhead alternating reverse lunges - This movement begins with the dumbbell overhead, the feet together and the athlete standing tall with hips and knees extended. The athlete will step one leg backward so that the knee touches the ground. The dumbbell must remain above the height of the athletes’ 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 and return to do the rep again. The rep finishes when the athlete steps back forward to the standing position with the feet together and in alignment. The athletes are required to switch hands halfway through the set of lunges. 

Single-arm front rack alternating reverse lunges - Same way as the overhead reverse lunge with the exception that the dumbbell is held in a front rack, versus overhead position. The front rack must be switched from one side to the other halfway through the set.

On a 8:00 running clock:

Part A: (0:00 to 4:00)

AMRAP in 4:00:

4-6-8-10-12…reps of:

Air squats or broomstick thrusters

Lateral burpees

Part B: (4:00 to 8:00)

(1) Max set of pull ups or bar hang

VARIATIONS

Under 8 divisions & 9-10 yo divisions:

Air squats 

11-12 yo divisions:

Broomstick or PVC thrusters

NOTES

This workout begins with the athlete standing at their bar. After the call of “3, 2, 1 ... go,” the athlete will have 4 minutes to begin working on the ascending ladder of air squats or thrusters and burpees. Part A of the workout is complete once the 4:00 time cap has been reached and the athlete will transition immediately into Part B. In Part B, the athlete will have from 4:00 to 8:00 to find a max set of pull ups or timed bar hang. 

This workout will have two scores, Part A and Part B.

EQUIPMENT

• Under 8 & 9-10 yo divisions: broomstick or PVC on the ground for jumping over + pull up bar
• 11-12 yo divisions: Broomstick or PVC for thrusters and jumping over for lateral burpees.

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS

NA. However, please feel free to video and tag @mbsturkeychallenge and  #turkeychallenge2020 so we can see the effort!

MOVEMENT STANDARDS

Air squat - This is a standard air squat. The athlete will begin in a standing position with head and shoulder over hips, and knees fully extended. They will then lower down into a full squat where the crease of the hips pass below the top of the knee, then return back to a standing position.

Broomstick thrusters - This is a standard thruster movement where the athlete will move the broomstick or PVC from the bottom of the squat to a full locked out position overhead. The broomstick or PVC must be taken from the ground. The hip crease must pass clearly below the top of the knee. The rep is credited when the stick or PVC is directly overhead with the hips, arms, and knees fully extended with the stick directly over the athlete’s body.

Lateral burpees - This is a standard burpee where the athlete begins from a standing position, lowers and touches the chest to the ground, then returns to standing and jumps  over the line or stick. A two foot jump is required. The rep is counted once the athlete jumps over the PVC or stick on the ground.

Pull up / bar hang - In both the pull up and har hang, the athlete will begin in a full-hang position with the arms straight and body below the bar. Overhead, switch, or chin grip may be used. For the pull up, the athlete will pull their chin to where it clearly goes over the vertical plan of the bar. Strict, kip, or butterfly motion may be used. A set is determined by the number that can be done without coming off the bar. For the timed bar hang, the timer will begin once the athlete comes to the hang position and is no longer supported. The set concludes once the athlete comes off the bar. For scoring purposes, pull ups will score higher than bar hang. Pull ups will be entered by using a full number (ie, enter the full # of reps in the score entry), whereas the bar hang will be entered as 0.___ where the timed hang is entered as the time behind the decimal. Email info@turkeychallenge.com for questions.

On a 8:00 running clock:

Part A: (0:00 to 4:00)

AMRAP in 4:00:

4-6-8-10-12…reps of:

Air squats or broomstick thrusters

Lateral burpees

Part B: (4:00 to 8:00)

(1) Max set of pull ups or bar hang

VARIATIONS

Under 8 divisions & 9-10 yo divisions:

Air squats 

11-12 yo divisions:

Broomstick or PVC thrusters

NOTES

This workout begins with the athlete standing at their bar. After the call of “3, 2, 1 ... go,” the athlete will have 4 minutes to begin working on the ascending ladder of air squats or thrusters and burpees. Part A of the workout is complete once the 4:00 time cap has been reached and the athlete will transition immediately into Part B. In Part B, the athlete will have from 4:00 to 8:00 to find a max set of pull ups or timed bar hang. 

This workout will have two scores, Part A and Part B.

EQUIPMENT

• Under 8 & 9-10 yo divisions: broomstick or PVC on the ground for jumping over + pull up bar
• 11-12 yo divisions: Broomstick or PVC for thrusters and jumping over for lateral burpees.

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS

NA. However, please feel free to video and tag @mbsturkeychallenge and  #turkeychallenge2020 so we can see the effort!

MOVEMENT STANDARDS

Air squat - This is a standard air squat. The athlete will begin in a standing position with head and shoulder over hips, and knees fully extended. They will then lower down into a full squat where the crease of the hips pass below the top of the knee, then return back to a standing position.

Broomstick thrusters - This is a standard thruster movement where the athlete will move the broomstick or PVC from the bottom of the squat to a full locked out position overhead. The broomstick or PVC must be taken from the ground. The hip crease must pass clearly below the top of the knee. The rep is credited when the stick or PVC is directly overhead with the hips, arms, and knees fully extended with the stick directly over the athlete’s body.

Lateral burpees - This is a standard burpee where the athlete begins from a standing position, lowers and touches the chest to the ground, then returns to standing and jumps  over the line or stick. A two foot jump is required. The rep is counted once the athlete jumps over the PVC or stick on the ground.

Pull up / bar hang - In both the pull up and har hang, the athlete will begin in a full-hang position with the arms straight and body below the bar. Overhead, switch, or chin grip may be used. For the pull up, the athlete will pull their chin to where it clearly goes over the vertical plan of the bar. Strict, kip, or butterfly motion may be used. A set is determined by the number that can be done without coming off the bar. For the timed bar hang, the timer will begin once the athlete comes to the hang position and is no longer supported. The set concludes once the athlete comes off the bar. For scoring purposes, pull ups will score higher than bar hang. Pull ups will be entered by using a full number (ie, enter the full # of reps in the score entry), whereas the bar hang will be entered as 0.___ where the timed hang is entered as the time behind the decimal. Email info@turkeychallenge.com for questions.

For time:

10 Deadlifts, 

15 Box/stair step ups

20 sit ups

25 Jumping jacks

20 Sit Ups

15 Box/stair step ups

10 Deadlifts

VARIATIONS

Under 8 divisions:

Deadlift object 10-15 lb, 6-10” box/stair step up

9-10 yo divisions:

Deadlift object 15-25 lb., 12-16” box/stair step up

11-12 yo divisions:

Deadlift object 25-35 lb., 12-16” box/stair step up

NOTES

This workout begins with the athlete standing at the deadlift station. After the call of “3, 2, 1 ... go,” the athlete will begin the deadlift set. Once complete, they will move to the box/stair step up, then move to the situps, and then to jumping jacks. They will continue back down the ladder until finished. The workout is complete once the final set of deadlifts is complete.

Score is the time taken to complete the workouts.

EQUIPMENT

• Deadlift object weighted according to the age division.
• Box or stair to the appropriate weight for the age division.
• An abmat or mat along with anchor for the feet may be used in the situps if desired. We HIGHLY recommend anchoring the kids feet.

*The official weight is in pounds.

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS

NA. However, please feel free to video and tag @mbsturkeychallenge and  #turkeychallenge2020 so we can see the effort!

MOVEMENT STANDARDS

Deadlift - Creativity is completely fine here. Use either one or two objects as needed to make up the weight. Ie, this may be two water bottles or dumbbells, or may be a single kettlebell or even a rock that’s been weighed as the correct weight range. The idea is that at the bottom, the hand hold is roughly mid-shin height similar to a traditional bar height and that the athlete will lift the weight/object from the ground to a standing position where the head and shoulders are behind the weight, hips and knees fully open.

Box/stair step up - Again, creativity is fine here. The intent is to be a step, not jump, up to the top of the box or stair. Athletes may alternate legs, but it is not required. At the top, both feet must be on top of the box or stair with the athlete standing, hips fully open and knees extended. They may step or jump down. Most importantly, ensure the safety of the athlete by choosing something stable that will not tip over.

Situp - This begins with the athlete sitting vertical and spine tall. The legs should be forward with the knees bent, or in a “butterfly” position. Weights or a parent holding the feet as an anchor is HIGHLY recommended. An Abmat or mat may be used to cushion/support the back, but is not required. The athlete will sit back, touch their hands to the ground above their head, then return forward to where their head is tall and shoulders are above the hips. Reps will not be counted if the athlete does not return to the fully upright position.

Jumping Jack - The jumping jack begins with the athlete standing with arms at the sides and feet together. They will jump while extending their feet to the sides in either direction and bringing their hands to touch overhead. They will then jump again to the beginning position by bringing the feet back together and arms to the sides. The rep is counted once returning to the beginning position.

For time:

16 Mountain climbers

40 Broomstick jumps

20 Walking lunge steps

30 Broomstick jumps

15 Walking lunge steps

20 Broomstick jumps

10 Walking lunge steps

10 Broomstick jumps

5 Walking lunge steps

8 Mountain climbers

VARIATIONS

All divisions:

Broomstick or PVC on the ground

Score is the total time taken to complete the workout.

NOTES

This workout begins with the athlete standing at the mountain climbers station. After the call of “3, 2, 1 ... go,” the athlete will do the “buy in” set of mountain climbers. Once complete, they will move to the first set of broomstick or PVC jumps. Once complete, they will move to the first set of walking lunge steps. The athlete will continue progressing through the workout, completing each exercise before moving forward. The workout is complete when the final “cash out” set of mountain climbers is complete.

EQUIPMENT

• Broomstick or PVC to jump over.

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS

NA. However, please feel free to video and tag @mbsturkeychallenge and  #turkeychallenge2020 so we can see the effort!

MOVEMENT STANDARDS

Mountain climbers - This movement is done in a plank position on the hands. The athlete will pull one knee up and in toward the midsection touching the toe at a higher place on the ground. They will then alternate the action with the other knee. A repetition is counted EACH time the knee/foot come ups and toes touch the ground.

Broomstick jumps - A broomstick or PVC will be placed on the ground and the athlete will jump from two feet to the other side of the stick. A rep is counted once both feet land on the other side of the stick.

Walking lunge steps - This is a standard walking lung where the athlete will begin in a standing position, then take a step forward to where the trailing knee “kisses” the ground, then step forward back into the standing position. Using hands on the knees to assist the get up is not allowed. 

On a 22:00 running clock

Part A.

From 0:00 to 12:00, complete as many reps as possible of the relay:

FF Pair - 4 Thrusters/4 Burpees over bar

FF Pair - 4 Burpees over bar/4 Thrusters

MM Pair - 4 Thrusters/4 Burpees over bar

MM Pair - 4 Burpees over bar/4 Thrusters

Once the male pair finish their portion, return to the beginning, but add 2 reps to each exercise. So, the second round will be 6 reps of each, the third round will be 8 reps, fourth will be 10 reps, and so on.

Rx

Men use a bar loaded with bumper plates to 95 lb. for thrusters. Lateral burpees over the women's bar.

Women use a bar loaded with bumper plates to 65 lb. for thrusters. Lateral burpees over the men’s bar.

Scaled

Men use a bar loaded with bumper plates to 65 lb. for thrusters.  Lateral burpees over the men’s bar with stepping allowed.

Women use a bar loaded with bumper plates to 45 lb. for thrusters. Lateral burpees over the men’s bar with stepping allowed.

Part A score is the total of all reps completed within the time limit. Refer to the scorecard for scoring clarification.

Part B.(from 12:00-22:00)

Each team member, find a 3RM hang clean. 

Power or squat variation is acceptable. Bar must begin from the hang position and cannot touch the ground in between reps. Only one bar will be used for Part B (either 35 lb. or 45 lb. bar is acceptable). Athletes may lift in any order and there is no minimum or maximum number of attempts allowed per athlete. 

Part B score is the sum of each team member's highest successful lift.

NOTES

Part A of this workout begins with the female athletes standing at the two bars. After the call of “3, 2, 1 ... go,” both females will begin working on the relay by completing their first exercise- one will begin on the thrusters, and the other on the lateral burpees over the bar. Both athletes may work at the same time and do not have to be in synchro. Once each athlete has completed the first exercise, they will switch positions and complete the second exercise- the female that started on the thrusters will move to the burpees over bar, and the female that started on the burpees over bar will move to the thrusters. Once both females have completed both exercises, they will each tag a male teammate to replace them. The males will then execute in the same fashion with the same number of reps on both exercises. Once both males have completed both exercises, they will then tag a female to replace them and continue the relay. However, after each completed round of the relay, 2 reps are added to each exercise.

Part B of this workout begins immediately at the time cap of Part A and goes for 10 minutes until 22:00 on the running clock. Only one bar will be used for Part B (either 35 lb. or 45 lb. bar is acceptable). Athletes may lift in any order and there is no minimum or maximum number of attempts allowed per athlete. 

EQUIPMENT

• Barbell, collars, and weights loaded to the appropriate level for your division

*The official weight is in pounds. 

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS

All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, clearly show all the weights on the barbell. A clock or timer with the running workout time should be clearly visible throughout the entire workout. Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

MOVEMENT STANDARDS

Thruster - The bar must be taken from the ground each time and power or squat cleaned into a full squat where the crease of the hip passes below the top of the knee, and then “thrusted” overhead with arms extended and bar, shoulder, hip, and heels all in vertical alignment.

Lateral burpee over bar - The athlete begins from a standing position and then lowers and touches the chest to the ground (body in parallel with the bar) before getting back up and making a two foot jump over the bar. All Rx athletes will use full size “Olympic” bumper plates and use a two footed jump over the bar. Scaled athletes have the option of using iron 10 lb. or 5 lb. weights, which make the bar lower, and they can choose to step over the bar if they would like.

Hang clean - This begins with the athlete first deadlifting the bar to the hang position. Then the athlete will clean it to the shoulders from the hang position. A squat or power clean may be used. All three reps should be done without the bar touching the ground or the athlete’s hands removing from the bar.

On a 22:00 running clock

Part A.

From 0:00 to 12:00, complete as many reps as possible of the relay:

FF Pair - 4 Thrusters/4 Burpees over bar

FF Pair - 4 Burpees over bar/4 Thrusters

MM Pair - 4 Thrusters/4 Burpees over bar

MM Pair - 4 Burpees over bar/4 Thrusters

Once the male pair finish their portion, return to the beginning, but add 2 reps to each exercise. So, the second round will be 6 reps of each, the third round will be 8 reps, fourth will be 10 reps, and so on.

Rx

Men use a bar loaded with bumper plates to 95 lb. for thrusters. Lateral burpees over the women's bar.

Women use a bar loaded with bumper plates to 65 lb. for thrusters. Lateral burpees over the men’s bar.

Scaled

Men use a bar loaded with bumper plates to 65 lb. for thrusters.  Lateral burpees over the men’s bar with stepping allowed.

Women use a bar loaded with bumper plates to 45 lb. for thrusters. Lateral burpees over the men’s bar with stepping allowed.

Part A score is the total of all reps completed within the time limit. Refer to the scorecard for scoring clarification.

Part B.(from 12:00-22:00)

Each team member, find a 3RM hang clean. 

Power or squat variation is acceptable. Bar must begin from the hang position and cannot touch the ground in between reps. Only one bar will be used for Part B (either 35 lb. or 45 lb. bar is acceptable). Athletes may lift in any order and there is no minimum or maximum number of attempts allowed per athlete. 

Part B score is the sum of each team member's highest successful lift.

NOTES

Part A of this workout begins with the female athletes standing at the two bars. After the call of “3, 2, 1 ... go,” both females will begin working on the relay by completing their first exercise- one will begin on the thrusters, and the other on the lateral burpees over the bar. Both athletes may work at the same time and do not have to be in synchro. Once each athlete has completed the first exercise, they will switch positions and complete the second exercise- the female that started on the thrusters will move to the burpees over bar, and the female that started on the burpees over bar will move to the thrusters. Once both females have completed both exercises, they will each tag a male teammate to replace them. The males will then execute in the same fashion with the same number of reps on both exercises. Once both males have completed both exercises, they will then tag a female to replace them and continue the relay. However, after each completed round of the relay, 2 reps are added to each exercise.

Part B of this workout begins immediately at the time cap of Part A and goes for 10 minutes until 22:00 on the running clock. Only one bar will be used for Part B (either 35 lb. or 45 lb. bar is acceptable). Athletes may lift in any order and there is no minimum or maximum number of attempts allowed per athlete. 

EQUIPMENT

• Barbell, collars, and weights loaded to the appropriate level for your division

*The official weight is in pounds. 

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS

All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, clearly show all the weights on the barbell. A clock or timer with the running workout time should be clearly visible throughout the entire workout. Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

MOVEMENT STANDARDS

Thruster - The bar must be taken from the ground each time and power or squat cleaned into a full squat where the crease of the hip passes below the top of the knee, and then “thrusted” overhead with arms extended and bar, shoulder, hip, and heels all in vertical alignment.

Lateral burpee over bar - The athlete begins from a standing position and then lowers and touches the chest to the ground (body in parallel with the bar) before getting back up and making a two foot jump over the bar. All Rx athletes will use full size “Olympic” bumper plates and use a two footed jump over the bar. Scaled athletes have the option of using iron 10 lb. or 5 lb. weights, which make the bar lower, and they can choose to step over the bar if they would like.

Hang clean - This begins with the athlete first deadlifting the bar to the hang position. Then the athlete will clean it to the shoulders from the hang position. A squat or power clean may be used. All three reps should be done without the bar touching the ground or the athlete’s hands removing from the bar.

In MF pairs, complete for time:

75 Synchro Pull ups

75 Synchro Box jumps

75 Synchro Sit Ups

75 Synchro Alternating dumbbell snatch

In order for the working pair to earn reps, the other MF pair must be holding the top of the deadlift. 

20-minute cap.

VARIATIONS

Rx divisions:

Men use 255 lbs for deadlift hold, 24” box jump, and 50 lb. dumbbell.

Women use 175 lbs. for deadlift hold, 20” box jump, and 35 lb. dumbbell.

Scaled divisions:

Men use 175 lb. for deadlift hold, 24” box with step ups allowed, 35 lb. dumbbell, and jumping pull ups

Women use 115 lb. for deadlift hold, 20” box with step ups allowed, 20 lb. dumbbell, and jumping pull ups

Score is the time to complete the workout.

NOTES

This workout begins with the MF pairs at their stations - MF pair 1 will be at the pull up station, while MF pair 2 will be at the deadlift bars. After the call of “3, 2, 1 ... go,” MF pair 2 will lift the deadlift bars so that MF pair 1 can begin working on the chipper. The team may switch out either one or two athletes from the chipper to the deadlift station as often as they would like. Once the pull up station is complete, the team will move to the box jumps, then the situps, and finally dumbbell snatch. Reps done in the chipper without both deadlift bars being locked out in the top of the deadlift DO NOT COUNT!!!

EQUIPMENT

• (2) Barbells for deadlift hold, collars, and weights loaded to the appropriate level for your division
• (2) Boxes to the appropriate height for your division
• (2) Dumbbell of the appropriate weight for your division
• Pullup bar
• An Abmat or other situp mat along with something to be used to hold the feet while doing situps may be used.

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS

All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, clearly show all the weights on the barbell. A clock or timer with the running workout time should be clearly visible throughout the entire workout. Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

MOVEMENT STANDARDS

Deadlift hold - This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, each of the athletes will lift their own bars to top position and hold. At the top, the athlete’s hips and knees must maintain full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. No straps or assistance of any sort may be used to hold onto the bar. A switch or hook grip may be used.

Synchro Pull up - This is a standard chin-over-bar pullup. 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. Overhand, underhand or mixed grip are all permitted. A rep is counted when each of the partner's chins  pass above the bar at the same time. For scaled divisions, a jumping pull up may be used in which a box is placed underneath the pull up bar for “jumping” assistance. The height of the box is determined by when both of the athlete’s hands are raised standing on the box, the wrist is no more than 6” above the height of the bar. The pull up must still meet the range of motion standards where the arms are fully extended at the bottom of the pull up, and the both of the partner’s chins must go over the vertical plane of the bar at the top at the same time.

Synchro Box Jump - This is a standard box jump. Athlete’s start with both feet on the ground and face the side of their box. Do not angle the box and jump or step up on the corner. Rx athletes must jump with a two-foot take off. Scaled athletes may jump or step up to the box. Stepping off the box for all athletes is allowed. Using hands to push on the legs for step ups is not allowed. A rep is credited when both athletes have both feet on the top of the box; and hips and knees are fully extended, with head and shoulders over the hips. Reaching extension in mid air is a no rep.

Synchro Situp - The begins with each of the athletes sitting vertical and spine tall. They may be facing or beside each other. The legs should be forward with the knees bent, or in a “butterfly” position. Weights or another object may be used as an anchor for the feet. Together, the athletes will sit back, touch their hands to the ground above their head, then return forward to where their head is tall and shoulders are above the hips. In order for the rep to count, athletes must be at the top of each completed rep at the same time. Reps will not be counted if the athlete does not return to the fully upright position.

Synchro Alternating dumbbell snatch - The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. Athletes may face, or stand beside each other. 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 and may not alternate until a successful rep is achieved. The non lifting hand and arm may not be in contact with the body during the repetition. 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. In order for the rep to count, both athletes must complete the rep together and have the DB’s in the overhead position at the same time.

For Time:

32 Synchro DB facing burpees

160 Double unders (40 each)

10 Synchro Single-arm overhead alternating reverse lunges*

160 Double unders (40 each)

20 Synchro Single-arm overhead alternating reverse lunges*

160 Double unders (40 each)

30 Synchro Single-arm overhead alternating reverse lunges*

160 Double unders (40 each)

40 Synchro Single-arm overhead alternating reverse lunges*

16 Synchro DB facing burpees

20-min cap

VARIATIONS

Rx divisions:

Men use 50 lbs. dumbbell

Women use 35 lbs. Dumbbell

Scaled divisions:

35/20 lb. Single-arm front rack alternating reverse lunges*, same number (40 reps) single unders

*The dumbbell must be switched in hands at the halfway point of each set.

Score is the time to complete the workout.

NOTES

This workout begins with all athletes standing in front of their dumbbells on the ground. After the call of “3, 2, 1 ... go,” all athletes will begin together with 32 synchro dumbbell facing burpees. Once complete, they will move forward to double/single unders, where they will work at the same time to complete 50 double unders (or single unders for scaled) each. Once each athlete has completed their jump rope set, the team will move to the first set of synchro single arm overhead dumbbell reverse lunges, ensuring to switch sides at the halfway point. Once the reps are complete, the team will move to the jump rope and complete in the same fashion as round 1. After the fourth round of synchro dumbbell overhead reverse lunges is complete, the athletes will finish the workout with 16 final synchro dumbbell facing burpees.  Refer to movement standards below.

EQUIPMENT

• (4) dumbbells of the appropriate weight for your division
• Jump ropes

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS

All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, clearly show all the weights on the barbell. A clock or timer with the running workout time should be clearly visible throughout the entire workout. Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

MOVEMENT STANDARDS

Synchro dumbbell facing burpees - Similar to a bar facing burpee, the athlete begins standing, lowers the chest to touch the ground, with the head behind the DB, then returns to standing before jumping over their dumbbell ensuring the feet pass clearly over the dumbbell as opposed to around the sides. In the synchro burpee, all athletes must have their chests on the ground at the same time. The rep is counted when all athletes have had their chest on the ground at the same time, then return to their feet and get to the other side of the dumbbell.

Double unders/Single unders - For the double under, the rope must pass completely under the feet twice for each jump. For scaled divisions, the single under may be used in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count.

Synchro single arm overhead dumbbell reverse lunge - This movement begins with all athletes holding the dumbbell overhead, the feet together and standing tall with hips and knees extended. At the same time, the athletes will step one leg backward so that the knee touches the ground simultaneously. The athletes will then step forward to where the feet return together again. Both the bottom and the top of the rep must stay within synchronization - all four athletes at the bottom, then all four athletes at the top. Teams do not have to alternate feet (however, it’s recommended), but they must switch the carrying side of the dumbbell at the halfway point. If the dumbbell of any one athlete falls below the height of their head, touches their body or the ground, the rep for the entire team may need to be started over.