Average Joe's 2025

Athletes will start behind the start line with one plate loaded on the sled.
Ahtletes will then drag the sled, any way they like, 50 feet- across the line. Then they will load one plate.
They will then drag the sled back across the starting line and load an additional plate.
They will then turn back and drag another 50 feet crossing the line and adding one final plate.
They will then turn and cross the starting line one final time. When the sled crosses the line the clock will stop.

Beginner women will start with 2 25# plates loaded and will add three additional 25s.
 
Intermediate women and Beginner men will start with 2 35# plates loaded and add three additional 35s
 
Intermeidate men will start with 2 45# plates loaded and will add three additional 45s.
 
 
 
 
 
 

•At the call of “Go,” bike for 3 minutes.
•Athletes can get off the bike whenever they wish but they must stop biking at 3 minutes.

•During the bike, 1 calorie = 1 rep.
•Athletes must stop at 3 min or before, the score will be recorded when the monitor has come to rest.

5 min AMRAP

Max Clean and Jerks

*Score is total weight lifted

(# reps multiplied by weight of bar)

Weights

**Choose a weight for the duration**

Beginner Female:

52/65/75/85/95

Intermediate Female:

65/85/105/125/155

Beginner Male:

75/95/115/135/165

Intermediate male:

95/115/135/185/205

Prior to starting, athletes will choose their workout weight and load their bar. Athletes may not change their weight choice during the workout.

Athletes will start facing the bar. On the call of 3..2..1.. GO, athletes will accumulate as many Clean and Jerk reps as possible at their chosen weight.

The barbell starts on the floor for each rep. Athletes may not lower to the hang position before cleaning the bar. A squat or power clean is allowed. A shoulder press, push press, push jerk, or split jerk may be used to get the weight overhead. The barbell must come to full lockout overhead with the hips, knees, and arms fully extended, and the bar directly over the middle of the body.

Score is total weight lifted

(# reps multiplied by weight of bar)

12 MIN AMRAP

10 Hanging Knee Raises

10 Cal Ski

10 Box step ups (24"/20")

10 DB Snatch (35#/20#)

Hanging Knee Raises

The athlete must begin by hanging from the pull-up bar with arms extended. the rep is credited when the athlete’s knees rise above the hips. Heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted.

Skierg

Athletes must remain on the machine until the monitor reads 10 calories. The judges will reset the machines each round, athletes do not touch the monitors.

Box step Ups

The athlete starts with both feet on the ground and faces the box. The athlete must step to the top of the box. Only the athlete’s feet may make contact with the box. The rep is credited when both of the athlete’s feet are on the top of the box and the hips and knees are fully extended. Athletes must step down and alternate legs to start each step.

DB Snatch

Starts with both heads of the dumbbell on the ground, the dumbbell then must be lifted overhead in one motion. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand or arm may NOT make contact with the legs or other parts of the body during the repetition. The rep is credited when: the arms, hips, and knees are fully extended; and- the dumbbell is clearly over the middle of the athlete’s body when viewed from profile.

A clean and jerk is not allowed.

Bouncing the dumbbell is not allowed.

•"For Time" will begin one minute following the completion of the bike.
•Athletes will complete four rounds beginning with 10 burpees over the barbell.
•Then move to the front squats.
•Athletes will continue alternating movements until 4 rounds have been completed or ten minutes have been reached.

Beginner Female: 40 lbs
Intermediate Female: 65 lbs
Beginner Male: 75 lbs
Intermediate Male: 95 lbs

Burpees Over the Bar
The athlete begins each rep standing tall.
Athlete must touch their chest and thighs to the ground at the bottom of the burpee.
Jumping or stepping the feet back and forward is allowed.
The athlete must then jump or step over the barbell.
There is no requirement to stand tall at the top of the burpee.
The rep is complete when both feet land on the opposite side of the bar.
 
Front Squat
The movement begins with the barbell on the ground. Athletes will clean the bar to the front rack.
The bar must be in a front rack position, with elbows in front of the bar.
A full squat is required: hip crease must clearly pass below the top of the knees at the bottom of each rep.
The rep is complete when the athlete stands to full extension: knees, hips, and shoulders in a straight line.
Dropping the bar before reaching full extension invalidates the rep.