INDIVIDUAL elite

score: for time | Time cap (10:00)

12 Squat Snatches (155/105#)
30yd Handstand Walk w/2 Pirouette Sequences
9 Squat Snatches (155/105#)
30yd Handstand Walk w/2 Pirouette Sequences
6 Squat Snatches (155/105#)
30yd Handstand Walk w/2 Pirouette Sequences

For this workout, the start/finish line is the end zone goal line.

Flow
Prior to the workout the athlete will stand tall behind the start line. When the clock starts, the athlete will make their way to the barbell stationed at the 5-yard line.

• First Round: The athlete performs 12 Squat Snatches. After completing the Snatches, the athlete will move to the 10-yard line and begin with a handstand pirouette into a minimum 5 yard Handstand Walk. Continue the Handstand Walk in 5-yard sections until reaching the 25-yard line. At the 25-yard line, the athlete will perform a second handstand pirouette into another minimum 5-yard Handstand Walk. Continue in 5-yard sections until reaching the 40-yard line. Upon crossing the 40-yard line, return by foot (upright) to the barbell.

• Second Round: The athlete performs 9 Squat Snatches. After completing the Snatches, the athlete will move to the 10-yard line and begin with a handstand pirouette into a minimum 5 yard Handstand Walk. Continue the Handstand Walk in 5-yard sections until reaching the 25-yard line. At the 25-yard line, the athlete will perform a second handstand pirouette into another minimum 5-yard Handstand Walk. Continue in 5-yard sections until reaching the 40-yard line. Upon crossing the 40-yard line, return by foot (upright) to the barbell.

• Final Round: The athlete performs 6 Squat Snatches. After completing the Snatches, the athlete will move to the 10-yard line and begin with a handstand pirouette into a minimum 5 yard Handstand Walk. Continue the Handstand Walk in 5-yard sections until reaching the 25-yard line. At the 25-yard line, the athlete will perform a second handstand pirouette into another minimum 5-yard Handstand Walk. Continue in 5-yard sections until reaching the 40-yard line. Upon crossing the 40-yard line, the athlete will then, by foot (upright), return to and cross the finish line to complete the workout.

Important Instructions or Details

Handstand Walk w/Pirouette Movement Standards

• Kick up with both hands (entire hand, including palm and fingers) behind the line of the 5-yard section being attempted.

  • Stepping over the line or landing with the hands on or over the line is a “no rep.”

• For the 5-yard minimum handstand walk w/pirouette section, the athlete must

  • a. handstand walk across the section line, and then

  • b. complete the pirouette within the 5-yard section, and then

  • c. handstand walk across the line of the 5-yard section being attempted.

  • If the athlete fails any of these three requirements, they must restart the entire handstand walk w/pirouette.

• Coming down from the hands at any time requires a restart from behind the last line successfully crossed.

• Must walk forward.

• A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground.

• Must handstand walk across the line. Jumping both hands over the line to finish a section is not allowed.

• The athlete is permitted to complete the entire 30-yard handstand walk without breaking.

Squat Snatch

1. Start Position

   • The barbell begins on the ground for each rep. Touch-and-go is permitted; however, no bouncing or dropping of the barbell and catching it on the rebound is allowed.

2. Execution

   • The athlete lifts the barbell from the ground and moves it in one continuous motion overhead, catching it in a full squat position with hip crease below knee level.

   • The athlete then stands up to full extension with the barbell overhead, achieving locked-out elbows, hips, and knees.

3. Completion of Rep

   • A successful rep is achieved when the athlete reaches full lockout in the overhead position with the barbell over the center of the body and all points of extension are met (hips, knees, and elbows locked out with feet in line).

4. No Rep Scenarios

   • The athlete will receive a "no rep" if they:

     • Fail to reach a full squat with hip crease below parallel.

     • Do not reach full lockout or extension with the barbell overhead.

     • Use a power snatch or press out after catching above parallel.

Score
The score is the time when the athlete crosses the finish line or the total number of repetitions completed at the time cap.

INDIVIDUAL RX

score: for time | Time cap (10:00)

12 Squat Snatches (135/95#)
30yd Handstand Walk
9 Squat Snatches (135/95#)
30yd Handstand Walk
6 Squat Snatches (135/95#)
30yd Handstand Walk

Flow
Prior to the workout the athlete will stand tall behind the start line. When the clock starts, the athlete will make their way to the barbell stationed at the 5-yard line.

• First Round: The athlete performs 12 Squat Snatches. After completing the snatches, the athlete will move to the 10-yard line and complete a 30 yard Handstand Walk in unbroken, 5-yard sections until reaching the 40-yard line. Upon crossing the 40-yard line, return by foot (upright) to the barbell.

• Second Round: The athlete performs 9 Squat Snatches. After completing the snatches, the athlete will move to the 10-yard line and complete a 30 yard Handstand Walk in unbroken, 5-yard sections until reaching the 40-yard line. Upon crossing the 40-yard line, return by foot (upright) to the barbell.

• Final Round: The athlete performs 6 Squat Snatches. After completing the snatches, the athlete will move to the 10-yard line and complete a 30 yard Handstand Walk in unbroken, 5-yard sections until reaching the 40-yard line. Upon crossing the 40-yard line, the athlete will then, by foot (upright), return to and cross the finish line to complete the workout.

Important Instructions or Details

Handstand Walk Movement Standards

• Kick up with both hands (entire hand, including palm and fingers) behind the line of the 5-yard section being attempted.

  • Stepping over the line or landing with the hands on or over the line is a “no rep.”

• Coming down from the hands at any time requires a restart from behind the last line successfully crossed.

• Must walk forward.

• A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground.

• Must handstand walk across the line. Jumping both hands over the line to finish a section is not allowed.

• The athlete is permitted to complete the entire 30-yard handstand walk without breaking.

• Handstand walks must be completed in unbroken 5-yard sections.

• For scoring, each 5-yard section scores one rep.

Squat Snatch

1. Start Position

   • The barbell begins on the ground for each rep. Touch-and-go is permitted; however, no bouncing or dropping of the barbell and catching it on the rebound is allowed.

2. Execution

   • The athlete lifts the barbell from the ground and moves it in one continuous motion overhead, catching it in a full squat position with hip crease below knee level.

   • The athlete then stands up to full extension with the barbell overhead, achieving locked-out elbows, hips, and knees.

3. Completion of Rep

   • A successful rep is achieved when the athlete reaches full lockout in the overhead position with the barbell over the center of the body and all points of extension are met (hips, knees, and elbows locked out with feet in line).

4. No Rep Scenarios

   • The athlete will receive a "no rep" if they:

     • Fail to reach a full squat with hip crease below parallel.

     • Do not reach full lockout or extension with the barbell overhead.

     • Use a power snatch or press out after catching above parallel.

Score
The score is the time when the athlete crosses the finish line or the total number of repetitions completed at the time cap.

INDIVIDUAL intermediate

score: for time | Time cap (10:00)

12 Power or Squat Snatches (95/65#)
20yd Bear Crawl
10 Line-Facing Burpees
20yd Bear Crawl
9 Power or Squat Snatch (95/65#)
20yd Bear Crawl
10 Line-Facing Burpees
20yd Bear Crawl
6 Power or Squat Snatch (95/65#)
20yd Bear Crawl
10 Line-Facing Burpees
20yd Bear Crawl

Flow
Prior to the workout the athlete will stand tall behind the start line. When the clock starts, the athlete will make their way to the barbell stationed at the 5-yard line.

• First Round: The athlete performs 12 Power or Squat Snatches. After completing the Snatches, the athlete will move to the 10-yard line and complete a 20 yard Bear Crawl in unbroken, 5-yard sections until reaching the 30-yard line. Upon crossing the 30-yard line, the athlete will perform 10 Line-Facing Burpees. Then, perform another 20 yard Bear Crawl back to the 10-yard line by crossing it, then return to the barbell.

• Second Round: The athlete performs 9 Power or Squat Snatches. After completing the Snatches, the athlete will move to the 10-yard line and complete a 20 yard Bear Crawl in unbroken, 5-yard sections until reaching the 30-yard line. Upon crossing the 30-yard line, the athlete will perform 10 Line-Facing Burpees. Then, perform another 20 yard Bear Crawl back to the 10-yard line by crossing it, then return to the barbell.

• Final Round: The athlete performs 6 Power or Squat Snatches. After completing the Snatches, the athlete will move to the 10-yard line and complete a 20 yard Bear Crawl in unbroken, 5-yard sections until reaching the 30-yard line. Upon crossing the 30-yard line, the athlete will perform 10 Line-Facing Burpees. Then, perform another 20 yard Bear Crawl back to the 10-yard line. Upon crossing the 10-yard line, the athlete will then, by foot (upright), return to and cross the finish line to complete the workout.

Important Instructions or Details:

Bear Crawl Movement Standards

• The athlete must place both hands (entire hand, including palm and fingers) on the ground behind the mark denoting the start of the 5-yard section being attempted.

  • Reaching across the line and placing hands into the section constitutes a no rep.

• During the bear crawl, the athlete must touch both palms to the ground and raise the hips above the height of the head so as to be supporting some bodyweight with the arms.

• If at any time the athlete stands up, drops to the ground or drops the hips below the height of the head, the athlete must restart from the last line crossed.

• Both hands and both feet must cross the line marking the 5-yard section to earn credit for that distance.

• For scoring, each 5-yard sections scores one rep.

Power or Squat Snatch

1. Start Position

   • Each rep begins with the barbell on the ground. Touch-and-go is allowed, but bouncing or rebounding the barbell between reps is not permitted.

2. Execution

   • The athlete lifts the barbell from the ground and moves it in one continuous motion overhead, catching it in either a power snatch position (above parallel) or a squat snatch position (hip crease below knee level).

   • The chosen catch position must be maintained as the athlete stands to full extension with the barbell.

3. Completion of Rep

   • A successful rep is achieved when the athlete reaches full lockout with the barbell overhead and the hips, knees, and elbows fully extended.

   • The barbell must be in line with the center of the body, and feet must be in line at the top of the movement.

4. No Rep Scenarios

   • The athlete will receive a "no rep" if they:

     • Do not catch the barbell in either a power (above parallel) or squat position (below parallel).

     • Fail to reach full lockout or extension with the barbell overhead.

     • Press out the barbell after reaching lockout or re-bend the knees.

Score
The score is the time when the athlete crosses the finish line or the total number of repetitions completed at the time cap.

Pairs Rx

score: for time | Time cap (10:00)

60yd Handstand Walk
30 Squat Snatch (135/95#)
60yd Handstand Walk

Flow
Prior to the workout, the pair will stand tall behind their start line. When the clock starts, the workout begins with the pair moving to the 10-yard line to begin a 60 yard Handstand Walk (30 yards down and 30 yards back). Upon completing the Handstand Walk, partners will perform 30 Squat Snatches with the barbell stationed at the 5-yard line. Then, the pair will perform another 60 yard Handstand Walk, then return to and cross the finish line to complete the workout.

Important Instructions or Details:

Handstand Walk Movement Standards

• Handstand walks must be completed in unbroken 5-yard sections.

• Partners can only switch at the completion of each 5-yard section.

• The pair may divide the work between them in any way.

• The entire 60 yard handstand walk may be completed by one partner.

• Kick up with both hands (entire hand, including palm and fingers) behind the line of the 5-yard section being attempted.

• Stepping over the line or landing with the hands on or over the line is a “no rep.”

• Coming down from the hands at any time requires a restart from behind the last line successfully crossed.

• Must walk forward.

• A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground.

• Must handstand walk across the line. Jumping both hands over the line to finish a section is not allowed.

• For scoring, each 5-yard section scores one rep.

Squat Snatch

1. Start Position

   • The barbell begins on the ground for each rep. Touch-and-go is permitted; however, no bouncing or dropping of the barbell and catching it on the rebound is allowed.

2. Execution

   • The athlete lifts the barbell from the ground and moves it in one continuous motion overhead, catching it in a full squat position with hip crease below knee level.

   • The athlete then stands up to full extension with the barbell overhead, achieving locked-out elbows, hips, and knees.

3. Completion of Rep

   • A successful rep is achieved when the athlete reaches full lockout in the overhead position with the barbell over the center of the body and all points of extension are met (hips, knees, and elbows locked out with feet in line).

4. No Rep Scenarios

   • The athlete will receive a "no rep" if they:

     • Fail to reach a full squat with hip crease below parallel.

     • Do not reach full lockout or extension with the barbell overhead.

     • Use a power snatch or press out after catching above parallel.

Score
The score is the time when the second partner crosses the finish line or the total number of repetitions completed at the time cap.

Pairs INTERMEDIATE

score: for time | Time cap (10:00)

60yd Partner Wheelbarrow Walk
30 Power or Squat Snatch (95/65#)
60yd Partner Wheelbarrow Walk

Flow
Prior to the workout, the pair will stand tall behind their start line. When the clock starts, the workout begins with the pair moving to the 10-yard line to begin a 60 yard Partner Wheelbarrow (30 yards down and 30 yards back). Upon completing the Wheelbarrow, partners will perform 30 Power or Squat Snatches with the barbell stationed at the 5-yard line. Then, the pair will perform another 60 yard Partner Wheelbarrow, then return to and cross the finish line to complete the workout.

Important Instructions or Details

Partner Wheelbarrow Walk Movement Standards

• The Partner Wheelbarrow Walk must be completed in unbroken 5-yard sections and may only switch positions after the completion of each 5-yard section.

• The pair may divide the time in each position between them in any way. The two positions are:

  • 1. The "Hands Partner": Position yourself on the ground in a high-plank or pushup position with both hands (entire hands, fingers and palms) behind the line of the 5-yard section being attempted.

  • 2. The "Legs Partner”: Position yourself just behind the Hands Partner's feet, then grab the feet or ankles.

    • No part of the body above the ankle may be held; only the ankles and/or feet.

• These positions must be held until the rep is credited when both partners have completely crossed the line of the 5-yard section.

Power or Squat Snatch

1. Start Position

   • Each rep begins with the barbell on the ground. Touch-and-go is allowed, but bouncing or rebounding the barbell between reps is not permitted.

2. Execution

   • The athlete lifts the barbell from the ground and moves it in one continuous motion overhead, catching it in either a power snatch position (above parallel) or a squat snatch position (hip crease below knee level).

   • The chosen catch position must be maintained as the athlete stands to full extension with the barbell.

3. Completion of Rep

   • A successful rep is achieved when the athlete reaches full lockout with the barbell overhead and the hips, knees, and elbows fully extended.

   • The barbell must be in line with the center of the body, and feet must be in line at the top of the movement.

4. No Rep Scenarios

   • The athlete will receive a "no rep" if they:

     • Do not catch the barbell in either a power (above parallel) or squat position (below parallel).

     • Fail to reach full lockout or extension with the barbell overhead.

     • Press out the barbell after reaching lockout or re-bend the knees.

Score
The score is the time when the second athlete crosses the finish line or the total number of repetitions completed at the time cap.

INDIVIDUAL elite

score: for time | Time cap (8:00)

200yd Suicide Sprint
100 Double Unders
25 Double DB Box Step-overs (50/35# @ 24/20”)
100 Double Unders
200yd Suicide Sprint

For this workout, the start/finish line is the 40-yard line.

Flow
Prior to the start of the workout, the athlete will stand tall behind the start line. When the clock starts, the athlete will begin the first suicide sprint as described at the top of this page. They will then proceed directly into 100 double unders, then 25 double dumbbell box step-overs. They will then again complete 100 double unders, then finish the second suicide sprint as described at the top of this page. The athlete must return to and cross the finish line to finish the workout.

Score
The score is the time when the athlete crosses the finish line or the total number of repetitions completed at the time cap.

INDIVIDUAL RX

score: for time | Time cap (8:00)

200yd Suicide Sprint
75 Double Unders
25 Double DB Box Step-overs (50/35# @ 20”)
75 Double Unders
200yd Suicide Sprint

For this workout, the start/finish line is the 40-yard line.

Flow
Prior to the start of the workout, the athlete will stand tall behind the start line. When the clock starts, the athlete will begin the first suicide sprint as described at the top of this page. They will then proceed directly into 75 double unders, then 25 double dumbbell box step-overs. They will then again complete 75 double unders, then finish the second suicide sprint as described at the top of this page. The athlete must return to and cross the finish line to finish the workout.

Score
The score is the time when the athlete crosses the finish line or the total number of repetitions completed at the time cap.

INDIVIDUAL intermediate

score: for time | Time cap (8:00)

200yd Suicide Sprint
50 Bar Hop-overs
20 Double DB Box Step-overs (35/20# @ 20”)
50 Bar Hop-overs
200yd Suicide Sprint

For this workout, the start/finish line is the 40-yard line.

Flow
Prior to the start of the workout, the athlete will stand tall behind the start line. When the clock starts, the athlete will begin the first suicide sprint as described at the top of this page. They will then proceed directly into 50 bar hop-overs, then 20 double dumbbell box step-overs. They will then again complete 50 bar hop-overs, then finish the second suicide sprint as described at the top of this page. The athlete must return to and cross the finish line to finish the workout.

Score
The score is the time when the athlete crosses the finish line or the total number of repetitions completed at the time cap.

Suicide Sprint (Individual)

At "Go!", the athlete begins the 200-yard Suicide Sprint from the 40-yard line (Start/Finish line), with a spotter judge stationed to verify each required line touch.

• Standard: The athlete must touch each designated yard line with one foot or hand on both the outbound and return legs. The spotter judge will either:

  • Point to the line to signal a successful touch to the primary judge, or

  • Call "No-rep" if the athlete fails to touch the line, signaling them to return to that line and make the required touch.

• Flow

  • Run from the 40-yard line to the 30-yard line, touch it, and return to the 40-yard line and touch it.

  • Run from the 40-yard line to the 20-yard line, touch it, and return to the 40-yard line and touch it.

  • Run from the 40-yard line to the 10-yard line, touch it, and return to the 40-yard line and touch it.

  • Run from the 40-yard line to the Goal line, touch it, and return to the 40-yard line and touch it.

• The spotter judge will confirm each line touch and move forward to the next line in sequence once a successful touch is completed.

• DURING THE SECOND SUICIDE SPRINT, AFTER COMPLETING THE FINAL LEG, THE ATHLETE MUST RETURN TO AND CROSS THE START/FINISH LINE (THE 40 YARD LINE) TO FINISH THE WORKOUT.

• Suicide Sprint Scoring

  • The suicide sprint consists of four legs, with increasing distances to each station:

    • Leg 1: 10 yards away, completing this leg earns 1 rep.

    • Leg 2: 20 yards away, completing this leg earns 2 reps.

    • Leg 3: 30 yards away, completing this leg earns 3 reps.

    • Leg 4: 40 yards away, completing this leg earns 4 reps.

  • A rep is considered complete when athlete has touched the designated yard line (30, 20, 10 and Goal)

  • Completing all four legs (10, 20, 30, and 40 yards) equals a total of 10 reps for a full 200-yard sprint.

Important Instructions or Details:

• If the spotter judge calls a "No-rep," the athlete must immediately return to the designated line and touch it correctly before continuing.

• Only the spotter judge’s signal to the primary judge will validate each line touch.

Double Unders

1. Execution

   • The rope must pass under the athlete’s feet twice for each jump.

   • The athlete must complete each double under without any intermediate hops or single unders.

2. Counting Reps

   • Each successful double under counts as one rep.

   • Reps are not counted if the rope catches or only passes once under the feet.

Double DB Box Step-Overs

1. Start Position

   • The athlete begins with one dumbbell in each hand, held in any of the following positions:

     • Overhead, Front rack, Back rack, Suitcase position (at the sides)

   • A full grip must be maintained on each dumbbell in any position selected.

   • Both feet should be on the ground, and the dumbbells should remain at the athlete’s side.

2. Box Step-Up and Over

   • The athlete steps onto the box with one foot, bringing the other foot up to follow.

   • Both feet must make contact with the top of the box simultaneously or sequentially, as long as control is maintained.

3. Step-Over Completion

   • After both feet make contact on top, the athlete steps down to the opposite side.

   • Both dumbbells must stay at the athlete’s side and cannot be placed on the box or swung excessively to generate momentum.

4. Repetitions

   • Each successful step-over counts as one rep.

   • Athletes must perform each rep unbroken, meaning they cannot set the dumbbells down until both feet have made contact on the opposite side.

5. No Rep Scenarios

   • The athlete will receive a "no rep" if they:

     • Fail to step on top with both feet.

     • Lose control of one or both dumbbells or fail to maintain a full grip on both dumbbells.

     • Set the dumbbells on the box or floor before reaching the opposite side.

Pairs RX

two scores: for rounds+reps and for reps | Time cap (8:00)

Against an 8:00 clock,

Station 1: AMRAP
120yd Suicide Sprint
6 Double DB Box Step-Overs (50/35# @ 20”)

Station 2: AMReps
Max SkiErg Calories

For this workout, the start/finish line is the 40-yard line.

Flow
Prior to the start of the workout, one partner will stand tall behind the start line and the other stationed on the SkiErg platform. When the clock starts, the Station 2 partner will begin completing SkiErg Calories as the Station 1 athlete begins the first Suicide Sprint as described above, then proceeds directly to 6 Double Dumbbell Box Step-Overs. After completion of the Box Step-Overs, if desired, this is the only point throughout the workout when partners may switch stations. The pair will continue working at each station until the time cap.

Important Instructions or Details

• The pair may switch stations ONLY after the partner working on Station 1 completes exactly one round of the couplet (one 120yd Suicide Sprint and 6 Box Step-overs).

• The pair may divide the work between them in any way.

• Throughout the workout, the pair will cycle the First and Second Suicide Sprints.

Score
The scores are 1) the total number of completed reps from Station 1 and 2) the total number of completed SkiErg Calories at Station 2. Each score is weighted equally.

Pairs INTERMEDIATE

two scores: for rounds+reps and for reps | Time cap (8:00)

Against an 8:00 clock,

Score 1: AMRAP
120yd Suicide Sprint
6 Double DB Box Step-Overs (35/20# @ 20”)

Score 2: AMReps
Max SkiErg Calories

For this workout, the start/finish line is the 40-yard line.

Flow
Prior to the start of the workout, one partner will stand tall behind the start line and the other stationed on the SkiErg platform. When the clock starts, the Station 2 partner will begin completing SkiErg Calories as the Station 1 athlete begins the first Suicide Sprint as described above, then proceeds directly to 6 Double Dumbbell Box Step-Overs. After completion of the Box Step-Overs, if desired, this is the only point throughout the workout when partners may switch stations. The pair will continue working at each station until the time cap.

Important Instructions or Details

• The pair may switch stations ONLY after the partner working on Station 1 completes one round of the couplet (one 120yd Suicide Sprint and 6 Box Step-overs).

• The pair may divide the work between them in any way.

• Throughout the workout, the pair will cycle the First and Second Suicide Sprints.

Score
The scores are 1) the total number of completed reps from Station 1 and 2) the total number of completed SkiErg Calories at Station 2. Each score is weighted equally.

Suicide Sprint (Pairs)

At "Go!", the athlete begins the 120-yard Suicide Sprint from the 40-yard line (Start/Finish line), with a spotter judge stationed to verify each required line touch.

Standard: The athlete must touch each designated yard line with one foot or hand on both the outbound and return legs. The spotter judge will either:

• Point to the line to signal a successful touch to the primary judge, or

• Call "No-rep" if the athlete fails to touch the line, signaling them to return to that line and make the required touch.

Flow

1. Run from the 40-yard line to the 30-yard line, touch it, and return to the 40-yard line and touch it.

2. Run from the 40-yard line to the 20-yard line, touch it, and return to the 40-yard line and touch it.

3. Run from the 40-yard line to the 10-yard line, touch it, and return to the 40-yard line and touch it.

The spotter judge will confirm each line touch and move forward to the next line in sequence once a successful touch is completed.

Suicide Sprint Scoring

The suicide sprint consists of three legs, with increasing distances to each station:

• Leg 1: 10 yards away, completing this leg earns 1 rep.

• Leg 2: 20 yards away, completing this leg earns 2 reps.

• Leg 3: 30 yards away, completing this leg earns 3 reps.

A rep is considered complete when the athlete has touched the designated yard line (30, 20, and 10 yards).

Completing all three legs (10, 20, and 30 yards) equals a total of 6 reps for a full 120-yard sprint.

Double DB Box Step-Overs

1. Start Position

   • The athlete begins with one dumbbell in each hand, held in any of the following positions:

     • Overhead, Front rack, Back rack, Suitcase position (at the sides)

   • A full grip must be maintained on each dumbbell in any position selected.

   • Both feet should be on the ground, and the dumbbells should remain at the athlete’s side.

2. Box Step-Up and Over

   • The athlete steps onto the box with one foot, bringing the other foot up to follow.

   • Both feet must make contact with the top of the box simultaneously or sequentially, as long as control is maintained.

3. Step-Over Completion

   • After both feet make contact on top, the athlete steps down to the opposite side.

   • Both dumbbells must stay at the athlete’s side and cannot be placed on the box or swung excessively to generate momentum.

4. Repetitions

   • Each successful step-over counts as one rep.

   • Athletes must perform each rep unbroken, meaning they cannot set the dumbbells down until both feet have made contact on the opposite side.

5. No Rep Scenarios

   • The athlete will receive a "no rep" if they:

     • Fail to step on top with both feet.

     • Lose control of one or both dumbbells or fail to maintain a full grip on both dumbbells.

     • Set the dumbbells on the box or floor before reaching the opposite side.

Pairs RX

two scores: for rounds+reps and for reps | Time cap (8:00)

Against an 8:00 clock,

Station 1: AMRAP
120yd Suicide Sprint
6 Double DB Box Step-Overs (50/35# @ 20”)

Station 2: AMReps
Max SkiErg Calories

For this workout, the start/finish line is the 40-yard line.

Flow
Prior to the start of the workout, one partner will stand tall behind the start line and the other stationed on the SkiErg platform. When the clock starts, the Station 2 partner will begin completing SkiErg Calories as the Station 1 athlete begins the first Suicide Sprint as described above, then proceeds directly to 6 Double Dumbbell Box Step-Overs. After completion of the Box Step-Overs, if desired, this is the only point throughout the workout when partners may switch stations. The pair will continue working at each station until the time cap.

Important Instructions or Details

• The pair may switch stations ONLY after the partner working on Station 1 completes exactly one round of the couplet (one 120yd Suicide Sprint and 6 Box Step-overs).

• The pair may divide the work between them in any way.

• Throughout the workout, the pair will cycle the First and Second Suicide Sprints.

Score
The scores are 1) the total number of completed reps from Station 1 and 2) the total number of completed SkiErg Calories at Station 2. Each score is weighted equally.

Pairs INTERMEDIATE

two scores: for rounds+reps and for reps | Time cap (8:00)

Against an 8:00 clock,

Score 1: AMRAP
120yd Suicide Sprint
6 Double DB Box Step-Overs (35/20# @ 20”)

Score 2: AMReps
Max SkiErg Calories

For this workout, the start/finish line is the 40-yard line.

Flow
Prior to the start of the workout, one partner will stand tall behind the start line and the other stationed on the SkiErg platform. When the clock starts, the Station 2 partner will begin completing SkiErg Calories as the Station 1 athlete begins the first Suicide Sprint as described above, then proceeds directly to 6 Double Dumbbell Box Step-Overs. After completion of the Box Step-Overs, if desired, this is the only point throughout the workout when partners may switch stations. The pair will continue working at each station until the time cap.

Important Instructions or Details

• The pair may switch stations ONLY after the partner working on Station 1 completes one round of the couplet (one 120yd Suicide Sprint and 6 Box Step-overs).

• The pair may divide the work between them in any way.

• Throughout the workout, the pair will cycle the First and Second Suicide Sprints.

Score
The scores are 1) the total number of completed reps from Station 1 and 2) the total number of completed SkiErg Calories at Station 2. Each score is weighted equally.

Suicide Sprint (Pairs)

At "Go!", the athlete begins the 120-yard Suicide Sprint from the 40-yard line (Start/Finish line), with a spotter judge stationed to verify each required line touch.

Standard: The athlete must touch each designated yard line with one foot or hand on both the outbound and return legs. The spotter judge will either:

• Point to the line to signal a successful touch to the primary judge, or

• Call "No-rep" if the athlete fails to touch the line, signaling them to return to that line and make the required touch.

Flow

1. Run from the 40-yard line to the 30-yard line, touch it, and return to the 40-yard line and touch it.

2. Run from the 40-yard line to the 20-yard line, touch it, and return to the 40-yard line and touch it.

3. Run from the 40-yard line to the 10-yard line, touch it, and return to the 40-yard line and touch it.

The spotter judge will confirm each line touch and move forward to the next line in sequence once a successful touch is completed.

Suicide Sprint Scoring

The suicide sprint consists of three legs, with increasing distances to each station:

• Leg 1: 10 yards away, completing this leg earns 1 rep.

• Leg 2: 20 yards away, completing this leg earns 2 reps.

• Leg 3: 30 yards away, completing this leg earns 3 reps.

A rep is considered complete when the athlete has touched the designated yard line (30, 20, and 10 yards).

Completing all three legs (10, 20, and 30 yards) equals a total of 6 reps for a full 120-yard sprint.

Double DB Box Step-Overs

1. Start Position

   • The athlete begins with one dumbbell in each hand, held in any of the following positions:

     • Overhead, Front rack, Back rack, Suitcase position (at the sides)

   • A full grip must be maintained on each dumbbell in any position selected.

   • Both feet should be on the ground, and the dumbbells should remain at the athlete’s side.

2. Box Step-Up and Over

   • The athlete steps onto the box with one foot, bringing the other foot up to follow.

   • Both feet must make contact with the top of the box simultaneously or sequentially, as long as control is maintained.

3. Step-Over Completion

   • After both feet make contact on top, the athlete steps down to the opposite side.

   • Both dumbbells must stay at the athlete’s side and cannot be placed on the box or swung excessively to generate momentum.

4. Repetitions

   • Each successful step-over counts as one rep.

   • Athletes must perform each rep unbroken, meaning they cannot set the dumbbells down until both feet have made contact on the opposite side.

5. No Rep Scenarios

   • The athlete will receive a "no rep" if they:

     • Fail to step on top with both feet.

     • Lose control of one or both dumbbells or fail to maintain a full grip on both dumbbells.

     • Set the dumbbells on the box or floor before reaching the opposite side.

INDIVIDUAL elite

INDIVIDUAL RX

INDIVIDUAL intermediate

two scores: for time and rounds+reps | Time cap (20:00)

1400m Run
Then in the remaining time,
AMRAP
12/10 SkiErg Calories
5 Box-Facing Burpee Box Jump Overs (24/20")
Goal-Line Run
5 Box-Facing Burpee Box Jump Overs (24/20")
5yd Box Push

For this workout, the start position is explained in the Flow.

Flow
Prior to the start of the workout, the athlete will stand tall facing east and with one hand, touch the SkiErg stationed at the 45-yard line in their assigned lane. When the clock starts, the athlete will begin the 1400m Run by exiting the competition field in the lane bordered by the 45- and 47-yard lines, When the athlete reaches the track, they will turn left to continue the run. The athlete will complete three 400m laps, then one 200m (one half-lap) and re-enter the competition field from the west side. The Run is completed when the athlete touches the SkiErg in their assigned lane. [Refer to the map below]

They will then proceed directly into an AMRAP of 12/10 SkiErg Calories, 5 Box-Facing Burpee Box Jump Overs, 1 Goal-Line Run, 5 Box-Facing Burpee Box Jump Overs, and a 5 yard Box Push. The athlete will continue repeating the AMRAP until the time cap.

1400m Run

Box-Facing Burpee Box Jump Over

1. Start Position

   • The athlete begins standing in front of the box, facing it.

2. Burpee Execution

   • The athlete performs a burpee by:

     • Dropping to the ground with chest and thighs touching the ground.

     • Returning to a standing position by either jumping or stepping back to the ground.

3. Box Jump Over Execution

   • The athlete jumps onto the box, landing with both feet on top.

   • The athlete may only step down from the box to the opposite side while maintaining a forward-facing position.

   • Both feet must land on the ground on the opposite side of the box.

4. Completion of Rep

   • A rep is complete when the athlete finishes the burpee and both feet are on the ground on the opposite side of the box.

5. No Rep Scenarios

   • A "no rep" will be called if the athlete:

     • Fails to touch the chest and thighs to the ground during the burpee.

     • Does not land with both feet on the box during the jump.

     • Fails to land with both feet on the ground on the opposite side of the box.

     • Steps off the side of the box instead of jumping over it.

Goal-Line Run

1. For the Goal-Line Run, the athlete will run from their box to the end zone goal line, on which a delineator is stationed.

2. The athlete must touch the delineator to complete the run.

3. Every completed Goal-Line run scores as one rep.

Box Push

1. At the start of the workout, the box's entire back edge will be stationed on the 40-yard line.

2. To complete the first box push, the athlete must push the box until its entire back edge is on the 35-yard line.

3. Every completed Box Push scores as one rep

4. As the athlete progresses, with every completed box push, the box will be stationed on the 35, 30, 25, 20, 15, 10, and 5 yard lines.

5. With every completed box push, the distance of the Goal-Line Run will be decreased. This has no impact on scoring the Goal-Line Run.

Important Instructions or Details

• Machine monitors will be reset after each calorie set, i.e. no rollover calories.

Score
The scores are 1) the time to complete the run and 2) the total number of completed reps in the AMRAP. Each score is weighted equally.

Pairs Rx

Pairs INTERMEDIATE

two scores: for time and rounds+reps | Time cap (20:00)

1000m + 600m Relay Run
Then in the remaining time,
AMRAP
20/16 SkiErg Calories
10 Box-Facing Burpee Box Jump Overs (24/20")
Goal-Line Run
10 Box-Facing Burpee Box Jump Overs (24/20")
5yd Box Push

For this workout, the start position is explained in the Flow.

Flow
Prior to the start of the workout, one partner (Partner 2) will stand by as the other partner (Partner 1) will stand tall facing east and with one hand, touch the SkiErg stationed at the 45-yard line in their working lane. When the clock starts, Partner 1 will begin the 1000m Run by exiting the competition field in the lane bordered by the 45- and 47-yard lines, When Partner 1 reaches the track, they will turn left to continue the run. Partner 1 will complete two 400m laps, then one 200m (one half-lap) and re-enter the competition field from the west side. Partner 2 MUST stand tall facing east with one hand on the SkiErg as the 1000m Run is completed when Partner 1 tags Partner 2. Partner 2 will then begin the 600m Run by exiting the competition field to the east. When Partner 2 reaches the track, they will turn left to continue the run. Partner 2 will complete one 400m lap, then one 200m (one half-lap) and re-enter the competition field from the west side. Partner 1 MUST stand tall with one hand on the SkiErg as the relay Run is completed when Partner 2 tags Partner 1. [Refer to the map below]

Working one at a time, the pair will proceed directly into an AMRAP of 20/16 SkiErg Calories, 10 Box-Facing Burpee Box Jump Overs, 1 goal-line run, 10 Box-Facing Burpee Box Jump Overs, and a 5 yard Box Push. The pair will continue repeating the AMRAP until the time cap.

1000m+600m Relay Run

Box-Facing Burpee Box Jump Over

1. Start Position

   • The athlete begins standing in front of the box, facing it.

2. Burpee Execution

   • The athlete performs a burpee by:

     • Dropping to the ground with chest and thighs touching the ground.

     • Returning to a standing position by either jumping or stepping back to the ground.

3. Box Jump Over Execution

   • The athlete jumps onto the box, landing with both feet on top.

   • The athlete may only step down from the box to the opposite side while maintaining a forward-facing position.

   • Both feet must land on the ground on the opposite side of the box.

4. Completion of Rep

   • A rep is complete when the athlete finishes the burpee and both feet are on the ground on the opposite side of the box.

5. No Rep Scenarios

   • A "no rep" will be called if the athlete:

     • Fails to touch the chest and thighs to the ground during the burpee.

     • Does not land with both feet on the box during the jump.

     • Fails to land with both feet on the ground on the opposite side of the box.

     • Steps off the side of the box instead of jumping over it.

Goal-Line Run

1. For the Goal-Line Run, the athlete will run from their box to the end zone goal line, on which a delineator is stationed.

2. The athlete must touch the delineator to complete the run.

3. Every completed Goal-Line run scores as one rep.

Box Push

1. At the start of the workout, the box's entire back edge will be stationed on the 40-yard line.

2. To complete the first box push, the athlete must push the box until its entire back edge is on the 35-yard line.

3. Every completed Box Push scores as one rep

4. As the athlete progresses, with every completed box push, the box will be stationed on the 35, 30, 25, 20, 15, 10, and 5 yard lines.

5. With every completed box push, the distance of the Goal-Line Run will be decreased. This has no impact on scoring the Goal-Line Run.

Important Instructions or Details

• Only one partner may work at a time.

• During the AMRAP, the reps may be partitioned in any way.

• The pair may switch at any time and as many times as they wish. Other than as described in the run, tagging is not required to switch.

• The working partner must complete a BBJO by having both feet on ground on the opposite side of box from the burpee before their partner may start any next rep.

• Machine monitors will be reset after each calorie set, i.e. no rollover calories.

Score
The scores are 1) the time to complete the Relay Run and 2) the total number of completed reps in the AMRAP. Each score is weighted equally.

INDIVIDUAL elite

INDIVIDUAL RX

INDIVIDUAL intermediate

two scores: for time and rounds+reps | Time cap (20:00)

1400m Run
Then in the remaining time,
AMRAP
12/10 SkiErg Calories
5 Box-Facing Burpee Box Jump Overs (24/20")
1 Goal-Line Run
5 Box-Facing Burpee Box Jump Overs (24/20")
5yd Box Push

For this workout, the start position is explained in the Flow.

Flow
Prior to the start of the workout, the athlete will stand tall facing east and with one hand, touch the SkiErg stationed at the 45-yard line in their assigned lane. When the clock starts, the athlete will begin the 1400m Run by exiting the competition field in the lane bordered by the 45- and 47-yard lines, When the athlete reaches the track, they will turn left to continue the run. The athlete will complete three 400m laps, then one 200m (one half-lap) and re-enter the competition field from the west side. The Run is completed when the athlete touches the SkiErg in their assigned lane. [Refer to the map below]

They will then proceed directly into an AMRAP of 12/10 SkiErg Calories, 5 Box-Facing Burpee Box Jump Overs, 1 Goal-Line Run, 5 Box-Facing Burpee Box Jump Overs, and a 5 yard Box Push. The athlete will continue repeating the AMRAP until the time cap.

1400m Run

Box-Facing Burpee Box Jump Over

1. Start Position

   • The athlete begins standing in front of the box, facing it.

2. Burpee Execution

   • The athlete performs a burpee by:

     • Dropping to the ground with chest and thighs touching the ground.

     • Returning to a standing position by either jumping or stepping back to the ground.

3. Box Jump Over Execution

   • The athlete jumps onto the box, landing with both feet on top.

   • The athlete may only step down from the box to the opposite side while maintaining a forward-facing position.

   • Both feet must land on the ground on the opposite side of the box.

4. Completion of Rep

   • A rep is complete when the athlete finishes the burpee and both feet are on the ground on the opposite side of the box.

5. No Rep Scenarios

   • A "no rep" will be called if the athlete:

     • Fails to touch the chest and thighs to the ground during the burpee.

     • Does not land with both feet on the box during the jump.

     • Fails to land with both feet on the ground on the opposite side of the box.

     • Steps off the side of the box instead of jumping over it.

Goal-Line Run

1. For the Goal-Line Run, the athlete will run from their box to the end zone goal line, on which a delineator is stationed.

2. The athlete must touch the delineator to complete the run.

3. Every completed Goal-Line run scores as one rep.

Box Push

1. At the start of the workout, the box's entire back edge will be stationed on the 40-yard line.

2. To complete the first box push, the athlete must push the box until its entire back edge is on the 35-yard line.

3. Every completed Box Push scores as one rep

4. As the athlete progresses, with every completed box push, the box will be stationed on the 35, 30, 25, 20, 15, 10, and 5 yard lines.

5. With every completed box push, the distance of the Goal-Line Run will be decreased. This has no impact on scoring the Goal-Line Run.

Important Instructions or Details

• Machine monitors will be reset after each calorie set, i.e. no rollover calories.

Score
The scores are 1) the time to complete the run and 2) the total number of completed reps in the AMRAP. Each score is weighted equally.

Pairs Rx

Pairs INTERMEDIATE

two scores: for time and rounds+reps | Time cap (20:00)

1000m + 600m Relay Run
Then in the remaining time,
AMRAP
20/16 SkiErg Calories
10 Box-Facing Burpee Box Jump Overs (24/20")
1 Goal-Line Run
10 Box-Facing Burpee Box Jump Overs (24/20")
5yd Box Push

For this workout, the start position is explained in the Flow.

Flow
Prior to the start of the workout, one partner (Partner 2) will stand by as the other partner (Partner 1) will stand tall facing east and with one hand, touch the SkiErg stationed at the 45-yard line in their working lane. When the clock starts, Partner 1 will begin the 1000m Run by exiting the competition field in the lane bordered by the 45- and 47-yard lines, When Partner 1 reaches the track, they will turn left to continue the run. Partner 1 will complete two 400m laps, then one 200m (one half-lap) and re-enter the competition field from the west side. Partner 2 MUST stand tall facing east with one hand on the SkiErg as the 1000m Run is completed when Partner 1 tags Partner 2. Partner 2 will then begin the 600m Run by exiting the competition field to the east. When Partner 2 reaches the track, they will turn left to continue the run. Partner 2 will complete one 400m lap, then one 200m (one half-lap) and re-enter the competition field from the west side. Partner 1 MUST stand tall with one hand on the SkiErg as the relay Run is completed when Partner 2 tags Partner 1. [Refer to the map below]

Working one at a time, the pair will proceed directly into an AMRAP of 20/16 SkiErg Calories, 10 Box-Facing Burpee Box Jump Overs, 1 goal-line run, 10 Box-Facing Burpee Box Jump Overs, and a 5 yard Box Push. The pair will continue repeating the AMRAP until the time cap.

1000m+600m Relay Run

Box-Facing Burpee Box Jump Over

1. Start Position

   • The athlete begins standing in front of the box, facing it.

2. Burpee Execution

   • The athlete performs a burpee by:

     • Dropping to the ground with chest and thighs touching the ground.

     • Returning to a standing position by either jumping or stepping back to the ground.

3. Box Jump Over Execution

   • The athlete jumps onto the box, landing with both feet on top.

   • The athlete may only step down from the box to the opposite side while maintaining a forward-facing position.

   • Both feet must land on the ground on the opposite side of the box.

4. Completion of Rep

   • A rep is complete when the athlete finishes the burpee and both feet are on the ground on the opposite side of the box.

5. No Rep Scenarios

   • A "no rep" will be called if the athlete:

     • Fails to touch the chest and thighs to the ground during the burpee.

     • Does not land with both feet on the box during the jump.

     • Fails to land with both feet on the ground on the opposite side of the box.

     • Steps off the side of the box instead of jumping over it.

Goal-Line Run

1. For the Goal-Line Run, the athlete will run from their box to the end zone goal line, on which a delineator is stationed.

2. The athlete must touch the delineator to complete the run.

3. Every completed Goal-Line run scores as one rep.

Box Push

1. At the start of the workout, the box's entire back edge will be stationed on the 40-yard line.

2. To complete the first box push, the athlete must push the box until its entire back edge is on the 35-yard line.

3. Every completed Box Push scores as one rep

4. As the athlete progresses, with every completed box push, the box will be stationed on the 35, 30, 25, 20, 15, 10, and 5 yard lines.

5. With every completed box push, the distance of the Goal-Line Run will be decreased. This has no impact on scoring the Goal-Line Run.

Important Instructions or Details

• Only one partner may work at a time.

• During the AMRAP, the reps may be partitioned in any way.

• The pair may switch at any time and as many times as they wish. Other than as described in the run, tagging is not required to switch.

• The working partner must complete a BBJO by having both feet on ground on the opposite side of box from the burpee before their partner may start any next rep.

• Machine monitors will be reset after each calorie set, i.e. no rollover calories.

Score
The scores are 1) the time to complete the Relay Run and 2) the total number of completed reps in the AMRAP. Each score is weighted equally.

INDIVIDUAL elite

score: for time | Time cap (20:00)

3 Rounds
20/16 BikeErg Calories
20 Toes-To-Bars

Directly into,
2 Rounds
20/16 BikeErg Calories
20 Chest-To-Bars

Directly into,
1 Round
20/16 BikeErg Calories
20 Bar Muscle-ups

For this workout, the start/finish line is the end zone goal line.

Flow
Prior to the start of the workout, the athlete will stand tall behind the start line. When the clock starts, the athlete will make their way to the BikeErg stationed on the 40-yard line and begin with 3 rounds of 20/16 BikeErg Calories and 20 Toes-to-Bars. They will then proceed directly into 2 rounds of 20/16 BikeErg Calories and 20 Chest-to-Bars. Finally, they will proceed directly into 1 round of 20/16 BikeErg Calories and 20 Bar Muscle-Ups. After completing the final round of Bar Muscle-Ups, the athlete must return to and cross the finish line to complete the workout.

Toes-to-Bar, Chest-to-Bar Pull-Up, and Bar Muscle-Up

1. Start Position (All Movements)

   • Each rep begins with the athlete in a full hang from the pull-up bar.

   • Arms must be fully extended, and feet must be off the ground and behind the vertical plane of the bar.

2. Execution and Range of Motion

   • Toes-to-Bar: The athlete must bring both feet up to make contact with the bar simultaneously. Both feet must touch the bar at the same time, and they must make contact inside the hands.

   • Chest-to-Bar Pull-Up: The athlete pulls up until their chest makes clear contact with the bar below the collarbone. Touching higher on the body (e.g., shoulders or neck) does not meet the standard.

   • Bar Muscle-Up: The athlete pulls up and transitions over the bar to achieve full lockout of the elbows at the top. The athlete must finish with arms fully extended above the bar, and the elbows, shoulders, and hips must reach full extension with the feet clearing above the bar.

3. Completion of Rep (All Movements)

   • For each movement, the rep is complete when the athlete achieves the required contact with the bar or reaches full extension in the final position, as specified.

   • The athlete must return to a full hang with extended arms before starting the next rep.

4. No Rep Scenarios (All Movements)

   • The athlete will receive a "no rep" if they:

     • Fail to achieve the specific contact with the bar (e.g., both feet in toes-to-bar, chest in chest-to-bar, full lockout in bar muscle-up).

     • Do not start from a full hang or do not reset to a full hang between reps.

     • Use any form of support other than their own grip on the bar.

Score
The score is the time when the athlete crosses the finish line or the total number of repetitions completed at the time cap.

INDIVIDUAL RX

score: for time | Time cap (20:00)

3 Rounds
15/12 BikeErg Calories
15 Toes-To-Bars

Directly into,
2 Rounds
15/12 BikeErg Calories
15 Chest-To-Bars

Directly into,
1 Round
15/12 BikeErg Calories
15 Bar Muscle-ups

For this workout, the start/finish line is the end zone goal line.

Flow
Prior to the start of the workout, the athlete will stand tall behind the start line. When the clock starts, the athlete will make their way to the BikeErg stationed on the 40-yard line and begin with 3 rounds of 15/12 BikeErg Calories and 15 Toes-to-Bars. They will then proceed directly into 2 rounds of 15/12 BikeErg Calories and 15 Chest-to-Bars. Finally, they will proceed directly into 1 round of 15/12 BikeErg Calories and 15 Bar Muscle-Ups. After completing the final round of Bar Muscle-Ups, the athlete must return to and cross the finish line to complete the workout.

Toes-to-Bar, Chest-to-Bar Pull-Up, and Bar Muscle-Up

1. Start Position (All Movements)

   • Each rep begins with the athlete in a full hang from the pull-up bar.

   • Arms must be fully extended, and feet must be off the ground and behind the vertical plane of the bar.

2. Execution and Range of Motion

   • Toes-to-Bar: The athlete must bring both feet up to make contact with the bar simultaneously. Both feet must touch the bar at the same time, and they must make contact inside the hands.

   • Chest-to-Bar Pull-Up: The athlete pulls up until their chest makes clear contact with the bar below the collarbone. Touching higher on the body (e.g., shoulders or neck) does not meet the standard.

   • Bar Muscle-Up: The athlete pulls up and transitions over the bar to achieve full lockout of the elbows at the top. The athlete must finish with arms fully extended above the bar, and the elbows, shoulders, and hips must reach full extension with the feet clearing above the bar.

3. Completion of Rep (All Movements)

   • For each movement, the rep is complete when the athlete achieves the required contact with the bar or reaches full extension in the final position, as specified.

   • The athlete must return to a full hang with extended arms before starting the next rep.

4. No Rep Scenarios (All Movements)

   • The athlete will receive a "no rep" if they:

     • Fail to achieve the specific contact with the bar (e.g., both feet in toes-to-bar, chest in chest-to-bar, full lockout in bar muscle-up).

     • Do not start from a full hang or do not reset to a full hang between reps.

     • Use any form of support other than their own grip on the bar.

Score
The score is the time when the athlete crosses the finish line or the total number of repetitions completed at the time cap.

INDIVIDUAL intermediate

score: for time | Time cap (20:00)

3 Rounds
15/12 BikeErg Calories
15 Toes-To-Rings

Directly into,
2 Rounds
15/12 BikeErg Calories
15 Chin-Over-Bar Pull-ups

Directly into,
1 Round
15/12 BikeErg Calories
45 Toes-To-Rings

For this workout, the start/finish line is the end zone goal line.

Flow
Prior to the start of the workout, the athlete will stand tall behind the start line. When the clock starts, the athlete will make their way to the BikeErg stationed on the 40-yard line and begin with 3 rounds of 15/12 BikeErg Calories and 15 Toes-to-Rings. They will then proceed directly into 2 rounds of 15/12 BikeErg Calories and 15 Chin-Over-Bar Pull-ups. Finally, they will proceed directly into 1 round of 15/12 BikeErg Calories and 45 Toes-To-Rings. After completing the final round of Toes-To-Rings, the athlete must return to and cross the finish line to complete the workout.

Toes-to-Rings and Chin-Over-Bar Pull-Ups

1. Start Position (Both Movements)

   • Each rep begins with the athlete in a full hang from the rings (for toes-to-rings) or pull-up bar (for chin-over-bar pull-ups).

   • Arms must be fully extended, and feet must be off the ground and behind the vertical plane of the rings or bar.

2. Execution and Range of Motion

   • Toes-to-Rings: The athlete must bring both feet up to make contact with the rings simultaneously. Both feet must touch the rings at the same time, making contact inside the hands.

   • Chin-Over-Bar Pull-Up: The athlete pulls up until the chin clearly passes above the horizontal plane of the bar. Partial height or reaching without full clearance does not meet the standard.

3. Completion of Rep (Both Movements)

   • Each rep is complete when the athlete achieves the required contact with the rings or chin position over the bar.

   • The athlete must return to a full hang with arms fully extended before beginning the next rep.

4. No Rep Scenarios (Both Movements)

   • The athlete will receive a "no rep" if they:

     • Fail to achieve the specified contact with the rings (toes-to-rings) or do not bring the chin fully over the bar (chin-over-bar pull-ups).

     • Do not start from or reset to a full hang with extended arms between reps.

     • Use any form of assistance or support other than their own grip on the rings or bar.

Score
The score is the time when the athlete crosses the finish line or the total number of repetitions completed at the time cap.

Pairs Rx

score: for time | Time cap (20:00)

60/48 BikeErg Calories
70 Toes-To-Bars
60/48 BikeErg Calories
50 Chest-To-Bars
60/48 BikeErg Calories
30 Bar Muscle-ups

For this workout, the start/finish line is the end zone goal line.

Flow
Prior to the start of the workout, the pair will stand tall behind the start line. When the clock starts, the pair will make their way to the BikeErg stationed on the 40-yard line and begin with 60/48 BikeErg Calories, then move on to 70 Toes-To-Bars, then 60/48 BikeErg Calories, then 50 Chest-To-Bars, then 60/48 BikeErg Calories, then 30 Bar Muscle-Ups. After completing the final round of Bar Muscle-Ups, the pair must return to and cross the finish line to complete the workout.

Important Instructions or Details

• The pair may divide the work between them in any way.

• Throughout the workout, the pair must remain at the station at which they are working (BikeErg or rig) until they have completed each set.

Toes-to-Bar, Chest-to-Bar Pull-Up, and Bar Muscle-Up

1. Start Position (All Movements)

   • Each rep begins with the athlete in a full hang from the pull-up bar.

   • Arms must be fully extended, and feet must be off the ground and behind the vertical plane of the bar.

2. Execution and Range of Motion

   • Toes-to-Bar: The athlete must bring both feet up to make contact with the bar simultaneously. Both feet must touch the bar at the same time, and they must make contact inside the hands.

   • Chest-to-Bar Pull-Up: The athlete pulls up until their chest makes clear contact with the bar below the collarbone. Touching higher on the body (e.g., shoulders or neck) does not meet the standard.

   • Bar Muscle-Up: The athlete pulls up and transitions over the bar to achieve full lockout of the elbows at the top. The athlete must finish with arms fully extended above the bar, and the elbows, shoulders, and hips must reach full extension with the feet clearing above the bar.

3. Completion of Rep (All Movements)

   • For each movement, the rep is complete when the athlete achieves the required contact with the bar or reaches full extension in the final position, as specified.

   • The athlete must return to a full hang with extended arms before starting the next rep.

4. No Rep Scenarios (All Movements)

   • The athlete will receive a "no rep" if they:

     • Fail to achieve the specific contact with the bar (e.g., both feet in toes-to-bar, chest in chest-to-bar, full lockout in bar muscle-up).

     • Do not start from a full hang or do not reset to a full hang between reps.

     • Use any form of support other than their own grip on the bar.

Score
The score is the time when the second athlete of the pair has crossed the finish line or the total number of repetitions completed at the time cap.

Pairs INTERMEDIATE

score: for time | Time cap (20:00)

60/48 BikeErg Calories
60 Toes-To-Rings
60/48 BikeErg Calories
50 Chin-Over-Bar Pull-ups
60/48 BikeErg Calories
60 Toes-To-Rings

For this workout, the start/finish line is the end zone goal line.

Flow
Prior to the start of the workout, the pair will stand tall behind the start line. When the clock starts, the pair will make their way to the BikeErg stationed on the 40-yard line and begin with 60/48 BikeErg Calories, then moves on to 60 Toes-To-Rings, then 60/48 BikeErg Calories, then 50 Chin-Over-Bar Pull-ups, then 60/48 BikeErg Calories, then 60 Toes-To-Rings. After completing the final round of Toes-To-Rings, the pair must return to and cross the finish line to complete the workout.

Important Instructions or Details:

• The pair may divide the work between them in any way.

• Throughout the workout, the pair must remain at the station at which they are working (BikeErg or rig) until they have completed each set.

Toes-to-Rings and Chin-Over-Bar Pull-Ups

1. Start Position (Both Movements)

   • Each rep begins with the athlete in a full hang from the rings (for toes-to-rings) or pull-up bar (for chin-over-bar pull-ups).

   • Arms must be fully extended, and feet must be off the ground and behind the vertical plane of the rings or bar.

2. Execution and Range of Motion

   • Toes-to-Rings: The athlete must bring both feet up to make contact with the rings simultaneously. Both feet must touch the rings at the same time, making contact inside the hands.

   • Chin-Over-Bar Pull-Up: The athlete pulls up until the chin clearly passes above the horizontal plane of the bar. Partial height or reaching without full clearance does not meet the standard.

3. Completion of Rep (Both Movements)

   • Each rep is complete when the athlete achieves the required contact with the rings or chin position over the bar.

   • The athlete must return to a full hang with arms fully extended before beginning the next rep.

4. No Rep Scenarios (Both Movements)

   • The athlete will receive a "no rep" if they:

     • Fail to achieve the specified contact with the rings (toes-to-rings) or do not bring the chin fully over the bar (chin-over-bar pull-ups).

     • Do not start from or reset to a full hang with extended arms between reps.

     • Use any form of assistance or support other than their own grip on the rings or bar.

Score
The score is the time when the second athlete of the pair has crossed the finish line or the total number of repetitions completed at the time cap.

INDIVIDUAL elite

score: for time | Time cap (10:00)

Buy-In: 40/32 RowErg Calories
21 Thrusters (115/85#)
10 yd Double DB Overhead Walking Lunges (50/35#)
15 Thrusters (115/85#)
10 yd Double DB Overhead Walking Lunges (50/35#)
9 Thrusters (115/85#)
10 yd Double DB Overhead Walking Lunges (50/35#)

For this workout, the start/finish line is the end zone goal line.

Flow
Prior to the workout, the athlete will stand tall behind the start line. The workout begins with a buy-in of 40/32 RowErg Calories on the RowErg stationed on the 45-yard line. The athlete then proceeds to the barbell and a pair of dumbbells stationed on the 40-yard line.

• First Round: The athlete performs 21 Thrusters. After completing the Thrusters, the athlete will lunge 10 yards toward the goal line with dumbbells in the overhead position, crossing the 30-yard line. The athlete sets down the dumbbells on the 30-yard line and returns to the barbell for the next round of Thrusters.

• Second Round: The athlete performs 15 Thrusters. After completing the Thrusters, the athlete will lunge 10 yards toward the goal line with dumbbells in the overhead position, crossing the 20-yard line. The athlete sets down the dumbbells on the 20-yard line and returns to the barbell for the next round of Thrusters.

• Final Round: The athlete performs 9 Thrusters. After completing the Thrusters, the athlete will lunge 10 yards toward the goal line with dumbbells in the overhead position, crossing the 10-yard line. The athlete sets down the dumbbells, then crosses the finish line to complete the workout.

Barbell Thrusters

1. Start Position

   • Each rep begins with the barbell on the ground. The athlete may perform a squat clean directly into the thruster for the first rep if desired.

2. Execution and Range of Motion

   • The athlete performs a full squat, ensuring the hip crease drops below the top of the knees.

   • In one continuous motion, the athlete drives the barbell overhead, reaching full lockout with arms, hips, and knees extended.

   • The movement must be completed as a single fluid action without pausing or re-dipping at the top (no jerking allowed).

3. Completion of Rep

   • A successful rep is achieved when the athlete stands fully extended with the barbell locked out overhead and in line with the center of the body.

   • Both arms, hips, and knees must be fully extended, with the feet in line at the top of the movement.

4. No Rep Scenarios

   • The athlete will receive a "no rep" if they:

     • Do not reach full squat depth (hip crease below knee level).

     • Fail to achieve full lockout overhead (arms, hips, and knees extended).

     • Use a pause, re-dip, or any press-out motion to complete the overhead position.

Dumbbell Overhead Walking Lunges

1. Start Position

   • The athlete begins standing with a dumbbell in each hand, held overhead with arms fully extended. A full grip must be maintained on each dumbbell.

2. Execution and Range of Motion

   • The athlete takes a step forward with one leg, lowering into a lunge while keeping the front knee directly above the ankle and the back knee touching or just above the ground.

   • The back knee must reach full extension as the athlete rises from the lunge position.

   • The dumbbells must remain overhead, with arms fully extended and locked out for the entire duration of the movement.

3. Completion of Rep

   • A successful rep is achieved when the athlete steps forward into the lunge position, maintains the overhead position, and returns to a standing position with both feet together before taking the next step.

   • The athlete must alternate legs for each rep, completing the designated number of lunges.

4. No Rep Scenarios

   • The athlete will receive a "no rep" if they:

     • Fail to keep the dumbbells locked out overhead during the movement.

     • Do not reach full depth in the lunge (back knee must touch or be very close to the ground).

     • Step forward without maintaining proper form (front knee must not extend past the toes).

     • Do not alternate legs for each rep.

Important Instructions or Details

• For scoring, each 5-yard lunge increment scores one rep.

• If necessary, the time to complete the RowErg Calories will break overall workout ties.

Score
The score is the time when the athlete crosses the finish line or the total number of repetitions completed at the time cap.

INDIVIDUAL RX

score: for time | Time cap (10:00)

Buy-In: 40/32 RowErg Calories
21 Thrusters (105/75#)
10 yd Double DB Suitcase Walking Lunges (50/35#)
15 Thrusters (105/75#)
10 yd Double DB Suitcase Walking Lunges (50/35#)
9 Thrusters (105/75#)
10 yd Double DB Suitcase Walking Lunges (50/35#)

For this workout, the start/finish line is the end zone goal line.

Flow
Prior to the workout, the athlete will stand tall behind the start line. The workout begins with a buy-in of 40/32 RowErg Calories on the RowErg stationed on the 45-yard line. The athlete then proceeds to the barbell and a pair of dumbbells stationed on the 40-yard line.

• First Round: The athlete performs 21 Thrusters. After completing the Thrusters, the athlete will lunge 10 yards toward the goal line with dumbbells in the suitcase position, crossing the 30-yard line. The athlete sets down the dumbbells on the 30-yard line and returns to the barbell for the next round of thrusters.

• Second Round: The athlete performs 15 Thrusters. After completing the Thrusters, the athlete will lunge 10 yards toward the goal line with dumbbells in the suitcase position, crossing the 20-yard line. The athlete sets down the dumbbells on the 20-yard line and returns to the barbell for the next round of thrusters.

• Final Round: The athlete performs 9 Thrusters. After completing the Thrusters, the athlete will lunge 10 yards toward the goal line with dumbbells in the suitcase position, crossing the 10-yard line. The athlete sets down the dumbbells, then crosses the finish line to complete the workout.

Barbell Thrusters

1. Start Position

   • Each rep begins with the barbell on the ground. The athlete may perform a squat clean directly into the thruster for the first rep if desired.

2. Execution and Range of Motion

   • The athlete performs a full squat, ensuring the hip crease drops below the top of the knees.

   • In one continuous motion, the athlete drives the barbell overhead, reaching full lockout with arms, hips, and knees extended.

   • The movement must be completed as a single fluid action without pausing or re-dipping at the top (no jerking allowed).

3. Completion of Rep

   • A successful rep is achieved when the athlete stands fully extended with the barbell locked out overhead and in line with the center of the body.

   • Both arms, hips, and knees must be fully extended, with the feet in line at the top of the movement.

4. No Rep Scenarios

   • The athlete will receive a "no rep" if they:

     • Do not reach full squat depth (hip crease below knee level).

     • Fail to achieve full lockout overhead (arms, hips, and knees extended).

     • Use a pause, re-dip, or any press-out motion to complete the overhead position.

Double Dumbbell Suitcase Walking Lunges

1. Start Position

   • The athlete begins standing with a dumbbell in each hand, held at their sides (suitcase position) with arms fully extended and a full grip maintained on each dumbbell.

2. Execution and Range of Motion

   • The athlete steps forward with one leg into a lunge position, lowering the body until the back knee touches or is just above the ground.

   • The front knee must remain directly above the ankle, and the back knee must reach full extension as the athlete rises from the lunge position.

   • The dumbbells must remain at the sides throughout the movement without being dropped or set down.

3. Completion of Rep

   • A successful rep is achieved when the athlete steps forward into the lunge position and returns to a standing position with both feet together before taking the next step.

   • The athlete must alternate legs for each rep, completing the designated number of lunges.

4. No Rep Scenarios

   • The athlete will receive a "no rep" if they:

     • Fail to keep the dumbbells in the suitcase position (at the sides) throughout the movement.

     • Do not reach full depth in the lunge (back knee must touch or be very close to the ground).

     • Step forward without maintaining proper form (front knee must not extend past the toes).

     • Do not alternate legs for each rep.

Important Instructions or Details

• If necessary, the time to complete the RowErg Calories will break overall workout ties.

• For scoring, each 5-yard lunge increment scores one rep.

Score
The score is the time when the athlete crosses the finish line or the total number of repetitions completed at the time cap.

INDIVIDUAL intermediate

score: for time | Time cap (10:00)

Buy-In: 40/32 RowErg Calories
21 Thrusters (95/65#)
10 yd Double DB Suitcase Walking Lunges (35/20#)
15 Thrusters (95/65#)
10 yd Double DB Suitcase Walking Lunges (35/20#)
9 Thrusters (95/65#)
10 yd Double DB Suitcase Walking Lunges (35/20#)

For this workout, the start/finish line is the end zone goal line.

Flow
Prior to the workout, the athlete will stand tall behind the start line. The workout begins with a buy-in of 40/32 RowErg Calories on the RowErg stationed on the 45-yard line. The athlete then proceeds to the barbell and a pair of dumbbells stationed on the 40-yard line.

• First Round: The athlete performs 21 Thrusters. After completing the Thrusters, the athlete will lunge 10 yards toward the goal line with dumbbells in the suitcase position, crossing the 30-yard line. The athlete sets down the dumbbells on the 30-yard line and returns to the barbell for the next round of thrusters.

• Second Round: The athlete performs 15 Thrusters. After completing the Thrusters, the athlete will lunge 10 yards toward the goal line with dumbbells in the suitcase position, crossing the 20-yard line. The athlete sets down the dumbbells on the 20-yard line and returns to the barbell for the next round of thrusters.

• Final Round: The athlete performs 9 Thrusters. After completing the Thrusters, the athlete will lunge 10 yards toward the goal line with dumbbells in the suitcase position, crossing the 10-yard line. The athlete sets down the dumbbells, then crosses the finish line to complete the workout.

Barbell Thrusters

1. Start Position

   • Each rep begins with the barbell on the ground. The athlete may perform a squat clean directly into the thruster for the first rep if desired.

2. Execution and Range of Motion

   • The athlete performs a full squat, ensuring the hip crease drops below the top of the knees.

   • In one continuous motion, the athlete drives the barbell overhead, reaching full lockout with arms, hips, and knees extended.

   • The movement must be completed as a single fluid action without pausing or re-dipping at the top (no jerking allowed).

3. Completion of Rep

   • A successful rep is achieved when the athlete stands fully extended with the barbell locked out overhead and in line with the center of the body.

   • Both arms, hips, and knees must be fully extended, with the feet in line at the top of the movement.

4. No Rep Scenarios

   • The athlete will receive a "no rep" if they:

     • Do not reach full squat depth (hip crease below knee level).

     • Fail to achieve full lockout overhead (arms, hips, and knees extended).

     • Use a pause, re-dip, or any press-out motion to complete the overhead position.

Double Dumbbell Suitcase Walking Lunges

1. Start Position

   • The athlete begins standing with a dumbbell in each hand, held at their sides (suitcase position) with arms fully extended and a full grip maintained on each dumbbell.

2. Execution and Range of Motion

   • The athlete steps forward with one leg into a lunge position, lowering the body until the back knee touches or is just above the ground.

   • The front knee must remain directly above the ankle, and the back knee must reach full extension as the athlete rises from the lunge position.

   • The dumbbells must remain at the sides throughout the movement without being dropped or set down.

3. Completion of Rep

   • A successful rep is achieved when the athlete steps forward into the lunge position and returns to a standing position with both feet together before taking the next step.

   • The athlete must alternate legs for each rep, completing the designated number of lunges.

4. No Rep Scenarios

   • The athlete will receive a "no rep" if they:

     • Fail to keep the dumbbells in the suitcase position (at the sides) throughout the movement.

     • Do not reach full depth in the lunge (back knee must touch or be very close to the ground).

     • Step forward without maintaining proper form (front knee must not extend past the toes).

     • Do not alternate legs for each rep.

Important Instructions or Details

• If necessary, the time to complete the RowErg Calories will break overall workout ties.

• For scoring, each 5-yard lunge increment scores one rep.

Score
The score is the time when the athlete crosses the finish line or the total number of repetitions completed at the time cap.

Pairs Rx

two scores: for time and for reps | Time cap (10:00)

Buy-in: 100/80 RowErg Calories
Then in the remaining time,
Max Reps Thrusters (105/75#)

For this workout, the start line is the end zone goal line.

NOTE: For athlete safety, the equipment in odd lanes will be stationed at the 45- and 35-yards lines and in even lanes at the 40- and 30-yard lines. The starting lines will be adjusted accordingly.

Flow
Prior to the workout, the pair will stand tall behind their start line. The workout begins with a buy-in of 100/80 RowErg Calories on the RowErg. Upon completion, the pair then proceeds to the barbell to complete as many Thrusters as possible in the remaining time. The workout is completed when the timer reaches the time cap.

Barbell Thrusters

1. Start Position

   • Each rep begins with the barbell on the ground. The athlete may perform a squat clean directly into the thruster for the first rep if desired.

2. Execution and Range of Motion

   • The athlete performs a full squat, ensuring the hip crease drops below the top of the knees.

   • In one continuous motion, the athlete drives the barbell overhead, reaching full lockout with arms, hips, and knees extended.

   • The movement must be completed as a single fluid action without pausing or re-dipping at the top (no jerking allowed).

3. Completion of Rep

   • A successful rep is achieved when the athlete stands fully extended with the barbell locked out overhead and in line with the center of the body.

   • Both arms, hips, and knees must be fully extended, with the feet in line at the top of the movement.

4. No Rep Scenarios

   • The athlete will receive a "no rep" if they:

     • Do not reach full squat depth (hip crease below knee level).

     • Fail to achieve full lockout overhead (arms, hips, and knees extended).

     • Use a pause, re-dip, or any press-out motion to complete the overhead position.

Important Instructions or Details:

• The pair may divide the work between them in any way.

Score
The scores are 1) the total time to complete the RowErg Calories and 2) the combined total completed Thrusters. Each score is weighted identically.

Pairs INTERMEDIATE

two scores: for time and for reps | Time cap (10:00)

Buy-in: 100/80 RowErg Calories
Then in the remaining time,
Max Reps Thrusters (95/65#)

NOTE: For athlete safety, the equipment in odd lanes will be stationed at the 45- and 35-yards lines and in even lanes at the 40- and 30-yard lines. The starting lines will be adjusted accordingly.

Flow
Prior to the workout, the pair will stand tall behind their start line. The workout begins with a buy-in of 100/80 RowErg Calories on the RowErg. Upon completion, the pair then proceeds to the barbell to complete as many Thrusters as possible in the remaining time. The workout is completed when the timer reaches the time cap.

Barbell Thrusters

1. Start Position

   • Each rep begins with the barbell on the ground. The athlete may perform a squat clean directly into the thruster for the first rep if desired.

2. Execution and Range of Motion

   • The athlete performs a full squat, ensuring the hip crease drops below the top of the knees.

   • In one continuous motion, the athlete drives the barbell overhead, reaching full lockout with arms, hips, and knees extended.

   • The movement must be completed as a single fluid action without pausing or re-dipping at the top (no jerking allowed).

3. Completion of Rep

   • A successful rep is achieved when the athlete stands fully extended with the barbell locked out overhead and in line with the center of the body.

   • Both arms, hips, and knees must be fully extended, with the feet in line at the top of the movement.

4. No Rep Scenarios

   • The athlete will receive a "no rep" if they:

     • Do not reach full squat depth (hip crease below knee level).

     • Fail to achieve full lockout overhead (arms, hips, and knees extended).

     • Use a pause, re-dip, or any press-out motion to complete the overhead position.

Important Instructions or Details:

• The pair may divide the work between them in any way.

Score
The scores are 1) the total time to complete the RowErg Calories and 2) the combined total completed Thrusters. Each score is weighted identically.

Pairs Rx

two scores: for time and for reps | Time cap (10:00)

Buy-in: 100/80 RowErg Calories
Then in the remaining time,
Max Reps Thrusters (105/75#)

For this workout, the start line is the end zone goal line.

NOTE: For athlete safety, the equipment in odd lanes will be stationed at the 45- and 35-yards lines and in even lanes at the 40- and 30-yard lines. The starting lines will be adjusted accordingly.

Flow
Prior to the workout, the pair will stand tall behind their start line. The workout begins with a buy-in of 100/80 RowErg Calories on the RowErg. Upon completion, the pair then proceeds to the barbell to complete as many Thrusters as possible in the remaining time. The workout is completed when the timer reaches the time cap.

Barbell Thrusters

1. Start Position

   • Each rep begins with the barbell on the ground. The athlete may perform a squat clean directly into the thruster for the first rep if desired.

2. Execution and Range of Motion

   • The athlete performs a full squat, ensuring the hip crease drops below the top of the knees.

   • In one continuous motion, the athlete drives the barbell overhead, reaching full lockout with arms, hips, and knees extended.

   • The movement must be completed as a single fluid action without pausing or re-dipping at the top (no jerking allowed).

3. Completion of Rep

   • A successful rep is achieved when the athlete stands fully extended with the barbell locked out overhead and in line with the center of the body.

   • Both arms, hips, and knees must be fully extended, with the feet in line at the top of the movement.

4. No Rep Scenarios

   • The athlete will receive a "no rep" if they:

     • Do not reach full squat depth (hip crease below knee level).

     • Fail to achieve full lockout overhead (arms, hips, and knees extended).

     • Use a pause, re-dip, or any press-out motion to complete the overhead position.

Important Instructions or Details:

• The pair may divide the work between them in any way.

Score
The scores are 1) the total time to complete the RowErg Calories and 2) the combined total completed Thrusters. Each score is weighted identically.

Pairs INTERMEDIATE

two scores: for time and for reps | Time cap (10:00)

Buy-in: 100/80 RowErg Calories
Then in the remaining time,
Max Reps Thrusters (95/65#)

NOTE: For athlete safety, the equipment in odd lanes will be stationed at the 45- and 35-yards lines and in even lanes at the 40- and 30-yard lines. The starting lines will be adjusted accordingly.

Flow
Prior to the workout, the pair will stand tall behind their start line. The workout begins with a buy-in of 100/80 RowErg Calories on the RowErg. Upon completion, the pair then proceeds to the barbell to complete as many Thrusters as possible in the remaining time. The workout is completed when the timer reaches the time cap.

Barbell Thrusters

1. Start Position

   • Each rep begins with the barbell on the ground. The athlete may perform a squat clean directly into the thruster for the first rep if desired.

2. Execution and Range of Motion

   • The athlete performs a full squat, ensuring the hip crease drops below the top of the knees.

   • In one continuous motion, the athlete drives the barbell overhead, reaching full lockout with arms, hips, and knees extended.

   • The movement must be completed as a single fluid action without pausing or re-dipping at the top (no jerking allowed).

3. Completion of Rep

   • A successful rep is achieved when the athlete stands fully extended with the barbell locked out overhead and in line with the center of the body.

   • Both arms, hips, and knees must be fully extended, with the feet in line at the top of the movement.

4. No Rep Scenarios

   • The athlete will receive a "no rep" if they:

     • Do not reach full squat depth (hip crease below knee level).

     • Fail to achieve full lockout overhead (arms, hips, and knees extended).

     • Use a pause, re-dip, or any press-out motion to complete the overhead position.

Important Instructions or Details:

• The pair may divide the work between them in any way.

Score
The scores are 1) the total time to complete the RowErg Calories and 2) the combined total completed Thrusters. Each score is weighted identically.

INDIVIDUAL elite

INDIVIDUAL RX

INDIVIDUAL intermediate

score: for weight | Time cap (8:00)

Barbell Complex
1 Clean + 1 Hang Clean + 1 Shoulder-To-Overhead

Flow
The athlete will have 8 minutes to complete a complex of one Clean, one Hang Clean, and one Shoulder-To-Overhead. The movements must be completed in this one continuous sequence without resting the barbell on the ground. 

This workout begins with the athlete standing at their lifting platform on which they will find:

• an empty division-specific barbell (15kg or 20kg)

• a pair of each of the following weight plates: 55#, 45#, 25#, 15#, 10#, 5#, and 2.5#

• a pair of barbell collars

After the call of “3, 2, 1... go,” the athlete will build their barbell without help from anyone. The athlete may increase the barbell weight in any way, but the total weight must be in increments of 5 pounds. This means the total weight must end in 0 or 5.

• For weight calculation and scoring, the 15kg barbell will count as 35# and the 20kg barbell as 45#.

Collars must be placed on the outside of the plates for each attempt. Collars will not be included in the total weight.

Before every attempt, the athlete must declare their weight to the judge who will verify it. Once verified, the judge will instruct the athlete to begin the attempt.

Barbell Clean, Barbell Hang Clean, and Barbell Shoulder-to-Overhead

• Barbell Clean

  • The athlete lifts the barbell from the ground to the shoulders, catching it in any position (squat, power, or muscle).

  • A successful clean is complete when the barbell is securely racked on the shoulders with elbows in front of the bar and feet in line.

• Barbell Hang Clean

  • The athlete performs the hang clean from a position above, at or below the knees, catching it in any position (squat, power, or muscle).

    • If a bumper plate touches the mat or ground at any time, it is a "no-rep" and the athlete must restart the entire complex

  • A successful hang clean is complete when the barbell is secured on the shoulders as described above.

• Barbell Shoulder-to-Overhead

  • The athlete moves the barbell from the shoulders (front rack) to an overhead position, using any technique (push press, push jerk, or split jerk).

  • A successful shoulder-to-overhead is complete when the barbell is locked out overhead with arms, hips, and knees fully extended.

• Completion of the Complex

  • All movements must be performed in sequence without dropping the barbell between movements.

  • The complex is complete when the athlete returns to a standing position with the barbell overhead.

• No Rep Scenarios

  • A "no rep" will be called if the athlete:

    • Fails to complete any movement with the required range of motion or catch position.

    • Drops the barbell or sets it down between movements.

    • Rests the barbell in the back rack position.

    • Fails to achieve full lockout with the barbell overhead.

Important Instructions or Details

• An attempt must be started BEFORE the time cap.

  • Therefore, if the athlete begins their attempt by lifting the barbell off the ground before the time cap, they will be permitted to finish the attempt after the time cap.

• The athlete may begin as many attempts as possible during the working time window.

• If, after lifting the barbell off the ground to begin the attempt, a bumper plate touches the ground or the barbell touches the athlete's back at any point, the athlete has failed the complex (a no-rep) and must return the barbell to the ground.

Score
The score is the weight in pounds of the heaviest completed complex.
If the athlete fails to complete a complex, the athlete's workout score is 0.

Pairs Rx

Pairs INTERMEDIATE

score: for total weight | Time cap (8:00)

Barbell Complex
1 Clean + 1 Hang Clean + 1 Shoulder-To-Overhead

Flow
The pair will have 8 minutes for each partner to complete a complex of one Clean, one Hang Clean, and one Shoulder-To-Overhead. The movements must be completed in this one continuous sequence without resting the barbell on the ground or interruption. 

This workout begins with the pair standing at their lifting platform on which they will find:

• an empty division-specific barbell (15kg or 20kg)

• a pair of each of the following weight plates: 55#, 45#, 25#, 15#, 10#, 5#, and 2.5#

• a pair of barbell collars

After the call of “3, 2, 1... go,” the pair will build their barbell. The pair may increase the barbell weight in any way, but the total weight must be in increments of 5 pounds. This means the total weight must end in 0 or 5.

• For weight calculation and scoring, the 15kg barbell will count as 35# and the 20kg barbell as 45#.

Collars must be placed on the outside of the plates for each attempt. Collars will not be included in the total weight.

Before every attempt, the attempting partner must declare their weight to the judge who will verify it. Once verified, the judge will instruct the partner to begin the attempt.

Barbell Clean, Barbell Hang Clean, and Barbell Shoulder-to-Overhead

• Barbell Clean

  • The athlete lifts the barbell from the ground to the shoulders, catching it in any position (squat, power, or full).

  • A successful clean is complete when the barbell is securely racked on the shoulders with elbows in front of the bar and feet in line.

• Barbell Hang Clean

  • The athlete performs the hang clean from a position above, at or below the knees, catching it in any position (squat, power, or full).

    • If a bumper plate touches the mat or ground at any time, it is a "no-rep" and the athlete must restart the entire complex

  • A successful hang clean is complete when the barbell is secured on the shoulders as described above.

• Barbell Shoulder-to-Overhead

  • The athlete moves the barbell from the shoulders (front rack) to an overhead position, using any technique (push press, push jerk, or split jerk).

  • A successful shoulder-to-overhead is complete when the barbell is locked out overhead with arms, hips, and knees fully extended.

• Completion of the Complex

  • All movements must be performed in sequence without dropping the barbell between movements.

  • The complex is complete when the athlete returns to a standing position with the barbell overhead.

• No Rep Scenarios

  • A "no rep" will be called if the athlete:

    • Fails to complete any movement with the required range of motion or catch position.

    • Drops the barbell or sets it down between movements.

    • Rests the barbell in the back rack position.

    • Fails to achieve full lockout with the barbell overhead.

Important Instructions or Details

• An attempt must be started BEFORE the time cap.

  • Therefore, if the athlete begins their attempt by lifting the barbell off the ground before the time cap, they will be permitted to finish the attempt after the time cap.

• The athlete may begin as many attempts as possible during the working time window.

• If, after lifting the barbell off the ground to begin the attempt, a bumper plate touches the ground or the barbell touches the athlete's back at any point, the athlete has failed the complex (a no-rep) and must return the barbell to the ground.

Score
The score is the total combined weight in pounds of each partner's heaviest completed complex.
If a partner fails to complete a complex, that partner's workout score is 0.