Legends Championship 2023

For Time

Time Cap: 7 Minutes

Partners 1&2 (M/F)
40 Clean & Jerks

Partners 3&4 (M/F)
15 Synchro Bar Muscle Ups

Partners 1&2 (M/F)
15 Synchro Bar Muscle Ups

Partners 3&4 (M/F)
40 Snatches

Group 1: 95/65#
Group 2: 95/65#

Notes:
The test begins with the athletes standing on their starting mat. After “3, 2, 1, Go…” partners 1&2 will
advance to their barbells and perform 40 Clean & Jerks. Only 1 athlete can be working at a time in the
designated barbell area, non working athlete must stay behind designated line. Once completed, the
athletes will return to the start mat and tag partners 3&4. Partners 3&4 will advance to the rig and
perform 15 synchro bar muscle ups. After the 15 th synchro bar muscle up partners 3&4 will return to the
start mat and tag partners 1&2. Partners 1&2 will then advance to the rig and perform 15 synchro bar
muscle ups. After the 15 th synchro bar muscle up, partners 1&2 will return to the start mat and tag
partners 3&4. Partners 3&4 will advance to their barbell and perform 40 snatches. Only 1 athlete can
be working at a time in the designated barbell area, non working athlete must stay behind designated
line. After the 40 th snatch, the team will proceed to the finish mat. When all four athletes are on the
finish mat the judge will record the time for the workout.

For Time

Time Cap: 15 Minutes

20' Handstand Walk

2 Squat Cleans

40' Handstand Walk

4 Squat Cleans

60' Handstand Walk

6 Squat Cleans

80' Handstand Walk

8 Squat Cleans

100' HS Walk

10 Squat Cleans

35-39: 225/155#
40-44: 225/155#
45-49: 225/155#
50-54: 205/135#
55-59: 185/125# (10', 20', 30', 40', 50')
60-64: 135/95# (5', 10', 15', 20', 20')
65+: 115/75# (5', 10', 15', 20', 20')

Notes:
The test begins with the athlete standing on their starting mat. After “3, 2, 1, Go…” the athlete will
perform a 20’ handstand walk. After completing the handstand walk, the athlete will advance to their
barbell and perform 2 squat cleans. The athlete will then perform a 40’ handstand walk and 4 squat
cleans, followed by 60’ handstand walk and 6 squat cleans, followed by an 80’ handstand walk and 8
squat cleans, and finally a 100’ handstand walk and 10 squat cleans. Once the 10 th squat clean is
successful, the athlete will advance to the finish mat and the judge will record their time.

For Time

Time Cap: 16 Minutes

4 rounds - two partners at a time 1M/1F
10 hang squat cleans (5 each)
20 deadlifts - (10 Each)
then
400' HS walk
then
4 rounds - two partners at a time MM/FF
15 cleans
30 deadlifts

Group 1: 185/125#
Group 2: 155/105#

Notes:
The test begins with the team standing on their starting mat. After “3, 2, 1, Go…” partners 1&2 will
advance to their barbells. Athlete 1 will perform 5 hang squat cleans in a row while partner 2 holds their
bar at the top of a deadlift. Then athlete 2 will complete 5 hang squat cleans in a row while partner 1
holds their barbell. Once completed, partner 1 will then perform 10 deadlifts in a row while partner 2
holds their barbell, and then they will switch. When finished partners 1&2 will return to the start mat
and tag partners 3&4. Partners 3&4 will then complete the hang squat cleans and deadlifts in the same
fashion. This pattern will continue one more time for both partners 1&2 and partners 3&4. The team
will then complete 400’ handstand walk relay. Each team member is required to do a minimum of 40’
Switching can only occur after successfully completed 20’ increments. After the handstand walk relay is
completed, their first same gender pair athletes will then perform a round of 15 cleans and 30 deadlifts.
After the 30 th deadlift, their first pair athletes will return to the start mat and tag in the second same
gender pair of athletes who will then advance to their barbell and perform 15 cleans and 30 deadlifts.
This pattern will continue one more time for a total of 4 rounds. When second pair of partners finish
their 30 th deadlift of the 4 th round, the team will advance to the finish mat and the judge will record their
time.

For Time

Time Cap: 10 Minutes

2 Shuttle Runs

2 Cleans

4 Shuttle Runs

4 Cleans

6 Shuttle Runs

6 Cleans

8 Shuttle Runs

8 Cleans

10 Shuttle Runs

10 Cleans

35-39: 135# / 95#
40-44: 135# / 95#
45-49: 135# / 95#
50-54: 115# / 75#
55-59: 115# / 75#
60-64: 95# / 65#
65+: 75# / 55#

Notes:
The test begins with the athlete standing on their starting mat. After “3, 2, 1, Go…” the athlete will
begin their first shuttle run. Upon completion the athlete will advance to their barbell and perform 2
cleans. The athlete will repeat this pattern adding 2 shuttle runs and 2 cleans for each subsequent
round. Upon completing their final round (10 shuttle runs and 10 cleans) the athlete will proceed to
their finish mat and the judge will record their time.

For Time

Time Cap: 8 Minutes

4 Rounds

8 Snatch

4/3 Bar Muscle Up

8 Clean to Overhead

4/3 Bar Muscle Up

35-39: 95/65#
40-44: 95/65#
45-49: 95/65#
50-54: 95/65#
55-59: 75/55#
60-64: 75/55# & Chest to Bar Pull Up (M&F) Rounds 1-3, Bar MU Round 4
65+: 75/55# & Chest to Bar Pull Up (M&F) Rounds 1-3, Bar MU Round 4

Notes:
The test begins with the athlete standing on their starting mat. After “3, 2, 1, Go…” the athlete will
advance to their barbell and perform 8 snatches. Once completed, the athlete will advance to the rig
and perform the prescribed number of bar muscle ups (chest to bar pull ups for 60+). The athlete
returns to their barbell for 8 clean to overhead. After the 8 th clean to overhead the athlete returns to
the rig for the prescribed bar muscle ups. After the fourth round, the athlete will proceed to the finish
mat and the judge will record their time.

NOTE: 60+ Do Bar Muscle Up in 4th Round

For Time

Time Cap: 9 Minutes

15/15 Single Arm Dumbbell Shoulder to Overhead

100M Swim

12/12 Single Arm Dumbbell Shoulder to Overhead

100M Swim

9/9 Single Arm Dumbbell Shoulder to Overhead

100M Swim

35-39: 60/40#
40-44: 60/40#
45-49: 60/40#
50-54: 50/35#
55-59: 50/35#
60-64: 40/30#
65+: 35/20#

Notes:
The test begins with the athlete standing on the pool deck in their lane. After “3, 2, 1, Go…” the athlete
picks up the dumbbell and completes 15 single arm shoulder to overhead. Once 15 repetitions are
completed with one arm, the athlete will then complete 15 with the other arm. After the shoulder to
overhead the athlete proceeds to the pool to complete the 100 meter swim. The athlete will then exit
the pool and complete the round of 12/12 shoulder to overhead followed by a second 100M swim.
Finally the athlete will complete the round of 9/9 shoulder to overhead and the last 100M swim. When
the athlete’s hand touches the wall at the end of the final 100M swim the clocks stops and the athletes
time is recorded.

For Time

Time Cap: 7 Minutes

240' Double Dumbbell Farmers Lunge

36 Double Dumbbell Deadlifts

24 Double Dumbbell Hang Squat Cleans

12 Double Dumbbell Devils Press

** 2 Double Dumbbell Devils Press for every break on lunge, deadlifts, & hang squat cleans

35-39: 50/35#
40-44: 50/35#
45-49: 50/35#
50-54: 40/30#
55-59: 40/30#
60-64: 35/20#
65+: 35/20#

Notes:
The test begins with the athlete standing on their starting mat. After “3, 2, 1, Go…” the athlete will
advance to their dumbbells and complete 240’ of Double Dumbbell Farmers Lunge. Once completed,
the athlete will then face the audience and perform 36 double dumbbell deadlifts. The athlete will then
advance 5’ and perform 24 Double Dumbbell Hang Squat Cleans. Once completed, the athlete will
advance 5’ and perform 12 Double Dumbbell Devils Press. The athlete will then safely place the
dumbbells back on the ground and advance to their finish mat and the judge will record the finish time.
If at anytime during the lunge, deadlift, or hang squat clean the athlete “breaks”, they must perform a 2
rep double dumbbell devils press as a penalty.

For Time

Time Cap: 12 minutes

4 rounds
15/15 DB STOH
50 meter swim
4 rounds
15/15 DB STOH
100 meter swim

Group 1: 50/35#
Group 2: 40/30#

Notes:
The test begins with the athletes standing on the pool deck in their lane. After “3, 2, 1, Go…” one
athlete picks up the dumbbell and completes 15 single arm shoulder to overhead. Once 15 repetitions
are completed with one arm, the athlete will then complete 15 with the other arm. After the shoulder
to overhead the athlete proceeds to the pool to complete the 50 meter swim. The athlete will then exit
the pool and tag the next athlete to complete the dumbbell shoulder to overhead and 50 meter swim.
After 4 rounds have been successfully completed of dumbbell shoulder to overhead and 50 meter
swims, the same pattern will repeat with 100 meter swims. When the athlete touches the wall on the
final 100M swim, the judge will record the teams time.

For Time

Time Cap: 4 Minutes

3 Rope Climbs

20 Double Unders (Heavy Rope)

3 Rope Climbs

40 single crossovers (Beaded Rope)

3 Rope Climbs

60 Double Unders (Speed Rope)

35-39: As Prescribed
40-44: As Prescribed
45-49: As Prescribed
50-54: As Prescribed
55-59: As Prescribed
60-64: 2 Rope Climbs / Singles on Heavy Rope
65+: 2 Rope Climbs / Singles on Heavy Rope

Notes:
The test begins with the athlete standing on their starting mat. After “3, 2, 1, Go…” the athlete will
advance to their climbing rope and perform the prescribed number of rope climbs. After completing the
rope climbs the athlete will advance to the heavy rope and perform 20 double unders (single unders for
ages 60+). The athlete will then return to their climbing rope and again complete the prescribed
number of rope climbs. They will then advance to the beaded rope and perform 40 single crossovers.
The athlete then makes their way back to the climbing rope for a final round of the prescribed number
of rope climbs before advancing to their speed rope for 60 double unders. Once completed the athlete
will advance to the finish mat and the judge will record their time.

For time - 10 min cap
8 rope climbs
200 double unders speed rope - 50 each
8 rope climbs
160 single crossovers - 40 each
8 rope climbs
80 heavy double unders - 20 each

Group 1: 15'
Group 2: 15'

Notes:
The test begins with the team standing on their starting mat. After “3, 2, 1, Go…” the first athlete will
advance to their climbing rope and perform a rope climb. The athlete will then return to their
teammates at the starting mat and tag the next athlete who will then perform one rope climb. This will
continue until all athletes have completed 2 rope climbs (8 total). Once the 8 th rope climb is finished, the
athlete will return to the start mat and tag the first teammate who will advance on to the floor and
perform 50 double unders with a speed rope. When finished the athlete will return to the start mat and
tag the next athlete. This pattern will continue until all four teammates have completed 50 double
unders (200 total). The athletes will then repeat the sequence for the 8 rope climbs. When the second
round of 8 rope climbs is finished, the athletes will perform a relay of 160 (40 each) single crossover with
the beaded rope. After the single crossover relay, the athletes will perform their final relay of 8 rope
climbs. Once the final rope climb is completed, the athletes will finish with a relay of 80 (20 each) heavy
double unders. The time will be recorded by the judge when all 4 athletes are on the finish mat.

For Time

Time Cap: 5 Minutes

21 Thrusters

21 Pull-ups

15 Thrusters

15 Pull-ups

9 Thrusters

9 Pull-ups

35-39: 95/65#
40-44: 95/65#
45-49: 95/65#
50-54: 75/55#
55-59: 75/55#
60-64: 75/55#
65+: 45/35#

Notes:
The test begins with the athlete standing on their starting mat. After “3, 2, 1, Go…” the athlete will
advance to their barbell and perform 21 thrusters. The athlete then proceeds to the rig to complete 21
pull ups. The athlete will then return to the barbell and perform 15 thrusters. Following the 15
thrusters the athlete returns to the rig and completes 15 pull ups. The athlete returns to the barbell for
a final time to complete 9 thrusters and then back to the rig for 9 pull ups. After the final pull up the
athlete will advance to the finish mat and the judge will record the athlete’s time.

For Time

Time Cap: 9 Minutes

4 Rounds

40' Double Dumbbell walking lunge (farmers)

12 Double Dumbbell Deadlifts

9 Double Dumbbell Hang Cleans

6 Double Dumbbell Devils Press

35-39: 30# / 20#
40-44: 30# / 20#
45-49: 30# / 20#
50-54: 20# / 15#
55-59: 20# / 15#
60-64: 15# / 10#
65+: 15# / 10#

Notes:
The test begins with the athlete standing on their starting mat. After “3, 2, 1, Go…” the athlete will
advance to their dumbbells and perform a 40’ double dumbbell walking lunge. Once completed, the
athlete will then perform 12 double dumbbell deadlifts, followed by 9 double dumbbell hang cleans and
finally 6 double dumbbell Devils Press. This pattern will continue for 3 more rounds (4 in total). Upon
completion of the 6 th devils press in the 4 th round the athlete will safely put the dumbbells back on the
floor and advance to the finish mat where the judge will record their time.

Two Part Workout Each Scored Separately

Part 1

For Reps

Time Cap 7 Minutes

+2 DB Snatch

10 Goblet Squats

1 Minute Rest

Part 2

For Time

Time Cap: 3 Minutes

50 Dumbbell Thrusters

25 Bar Facing Burpees

Part 1

35-39: 70/50#
40-44: 70/50#
45-49: 70/50#
50-54: 60/40#
55-59: 50/35#
60-64: 50/35#
65+: 50/35#

Part 2

35-39: 35/20#
40-44: 35/20#
45-49: 35/20#
50-54: 30/20#
55-59: 20/10#
60-64: 20/10#
65+: 20/10#

Notes:
The test begins with the athlete standing on their starting mat. After “3, 2, 1, Go…” the athlete will
advance to the single dumbbell and perform 2 snatches then 10 goblet squats. After completing the
goblet squats the athlete will then complete 4 snatches then 10 goblet squats. This +2 pattern of
snatches and 10 goblet squats will continue for 6 minutes. Once time is done, the judge will record the
athletes reps and the athlete will recover for 1 minute. The athlete will return to their start mat and
after a second “3, 2, 1, Go…” the athlete will advance to the double dumbbells and perform 50 dumbbell
thrusters. Once completed, the athlete will advance to the barbell and perform 25 bar facing burpees.
Once the last burpee is completed the athlete will advance to the finish mat and the judge will record
their time.

Two Part Workout Each Scored Separately

Part 1

For Reps

Time Cap 6 Minutes

+2 DB Snatch

10 Goblet Squats

1 Minute Rest

Part 2

For Time

Time Cap: 3 Minutes

50 Dumbbell Thrusters

25 Bar Facing Burpees

Part 1

35-39: 70/50#
40-44: 70/50#
45-49: 70/50#
50-54: 60/40#
55-59: 50/35#
60-64: 50/35#
65+: 50/35#

Part 2

35-39: 35/20#
40-44: 35/20#
45-49: 35/20#
50-54: 30/20#
55-59: 20/10#
60-64: 20/10#
65+: 20/10#

Notes:
The test begins with the athlete standing on their starting mat. After “3, 2, 1, Go…” the athlete will
advance to the single dumbbell and perform 2 snatches then 10 goblet squats. After completing the
goblet squats the athlete will then complete 4 snatches then 10 goblet squats. This +2 pattern of
snatches and 10 goblet squats will continue for 6 minutes. Once time is done, the judge will record the
athletes reps and the athlete will recover for 1 minute. The athlete will return to their start mat and
after a second “3, 2, 1, Go…” the athlete will advance to the double dumbbells and perform 50 dumbbell
thrusters. Once completed, the athlete will advance to the barbell and perform 25 bar facing burpees.
Once the last burpee is completed the athlete will advance to the finish mat and the judge will record
their time.

For Time

Time Cap: 7 Minutes

15 Toes to Bar

40 Single Unders Heavy Rope

12 Toes to Bar

50 Single Unders Beaded Rope

9 Toes to Bar

60 Double Unders (120 Single Unders Optional) Speed Rope

35-39: Per Above
40-44: Per Above
45-49: Per Above
50-54: 12-9-6 TTB
55-59: 12-9-6 TTB / 30-40-50 Rope
60-64: 12-9-6 TTB / 30-40-50 Rope
65+: 12-9-6 TTB / 20-30-40 Rope

The test begins with the athlete standing on their starting mat. After “3, 2, 1, Go…” the athlete will
advance to the rig and perform the prescribed number of toes to bar. Once completed the athlete will
return to the floor and use the heavy rope to perform the prescribed number of single unders. When
finished the athlete returns to the rig and performs the prescribed number of toes to bar. Once
completed the athlete returns to the floor to use the beaded rope to perform the prescribed number of
single unders. The athlete returns to the rig one last time and performs their final number of prescribed
toes to bar. When done, the athlete returns to the floor and uses their speed rope to perform the
required numbers of double unders (or single under option). After their final double under the athlete
returns to their finish mat where the judge will record their time.

Score is Total Weight

4 minutes to establish a 1RM Snatch

1 minute transition

4 Minutes to establish a 1 RM C&J

Notes:
The test begins with the athlete standing on their starting mat. After “3, 2, 1, Go…” the athlete will
advance to their lifting area and load the empty barbell. The athlete will declare the attempted weight
verbally to the judge and then proceed to snatch. The judge will clearly indicate if the attempt was
successful or a “no rep”. The athlete is allowed to make as many attempts as possible during the
allotted 4 minutes. Upon completion of the snatch portion of the event, there will be a 1 minute reset.
The athlete is free to load the bar to their weight for their 1 st clean and jerk attempt during this time.
After the 1 minute rest the athlete will have 4 minutes to establish a 1 rep max clean and jerk. Before
each rep the athlete will declare the attempted weight verbally to the judge. The athlete is allowed to
make as many attempts as possible during the remaining 4 minutes. The athlete must stay within the
designated area. If any part of the body touches the line, the rep will not be credited. The athlete’s score
is the combined weight of their heaviest snatch and heaviest clean and jerk.

For time

Time Cap: 11 minutes

320' farmers walking lunge
40 synchro DDB deadlifts P1/P2
40 synchro DDB deadlifts P3/P4
20 synchro DDB thrusters P1/P2
20 synchro DDB thrusters P3/P4
32 Devils Press

Group 1: 60/40#s
Group 2: 50/35#s

Notes:
The test begins with the athletes standing on their starting mat. After “3, 2, 1, Go…” one team member
will advance to their dumbbells and perform their first 40’ walking lunge (farmers). Once completed the
next partner can begin their first 40’ walking lunge. This pattern will continue until all 320’ of walking
lunges are complete. The team will then advance the dumbbells and one male and one female athlete
(P1/P2) will perform 40 synchro double dumbbell deadlifts. When they have finished the deadlifts, the
second set of partners will perform their 40 double dumbbell synchro deadlifts. When P3/P4 are done
with their deadlifts, P1/P2 will perform 20 synchro double dumbbell thrusters. Following the 20
thrusters by P1/P2, P3/P4 will also perform 20 synchro double dumbbell thrusters. After all thrusters
are completed, the team will collectively complete 32 devils press. There are no minimum work
requirements for the devils press. Pairs must stay together for the entire workout.