ABLE Games 2024

“Heavy Climb”

-

6 min Time Cap 

Alternating Ground to Overhead Ladder Relay

30 G2OH 53/35- each

20 G2OH 70/53-each 

Max Reps 80/70- split  

Ground to Overhead weight  by Division

RX: as written 

Intermediate: 

30@ 35/26

20@ 53/35

Max: 70/53

Scaled: 

30@ 20/10

20@ 25/15

Max: 35/20

Baseline: 

30@ 15/10

20@25/15

Max: 25/20

A:

30@ 10/8

20@ 15/10

Max: 20/15 

B: 

30@ 8/5

20@ 10/8

Max: 15/10

C/D Upper: (from lap)

30@ 5/3

20@ 8/5

Max: 10/8

C/D Lower:

30 Lunges

20 Frog Jumps (sit to med ball)

Max: 5ft Broad Jumps

FLOW

This workout begins with the athletes at their start mat. At the sound of the 3,2,1 GO athlete 1 will move to the first weight and perform 30 ground to overhead, once completed they will tag out their partner waiting at the startmat who will then move to the weight and complete their 30 reps of ground to overhead.  This rotation will follow for the round of 20.  Once the round of 20 is completed, both athletes will complete as many reps as possible at the final weight. Only one athlete will be in the working area while the other is resting in the previous square until the 6 min are up 

SCORE

The score for this event will be the total amount of reps completed at the final weight. Tie break time will be when the second athlete finishes their round of 20. 

MOVEMENT STANDARDS

Ground to Overhead

Athletes will start with the weight on the ground.  You can snatch the weight overhead or clean it to the shoulder and jerk it overhead.  Rep is credited when the athlete has the weight over the center of their body, their arms, hips, knees at full extension. Athletes will then switch to the other hand to complete the next rep. If  touch n go reps are being performed, kettlebell must touch the ground before the next rep can be started.  If your division has db, both heads of the db must touch the ground for the rep to count.  The weight CANNOT be dropped from overhead.  If this happens, the rep that was just performed will not count.  This is for safety purposes. 

Lunges

At the start of each rep, athletes will stand fully extended with hips and knees locked out.  Athletes will take one step forward and the back or trailing knee will make contact with the ground.  Once contact has been made, athletes will return to the start position, feet together with hips and knees locked out. The rep is credited when the athlete has made contact with the ground and is back at the starting position. 

Frog Jumps

Athletes start in a standing position with feet hip width apart. Athletes squat down and place hands flat on the floor in between legs with hips below knees. Athlete then pushes through hands and legs and performs a jump to a squat again. Athletes hips must be below knees for rep to be credited. Rep is credit when the feet have left the floor.

Broad Jumps

Athletes will start standing on Poly Spot.  In one jump athletes will reach the next Poly Spot and then turn around.  Rep is credited when the athlete reaches the opposite spot from where they started. 

“Monkeying Around”

-

10 Min AMRAP 

Athlete 1: Bar Hang

Athlete  2: 

2 Rounds: 

10 Toes 2 Bars

10 Box Jumps Overs

Hang Movement by Division

RX: Hang

Intermediate: Hang

Scaled: Hang

Baseline: Hang

A: Hang

B: Hang for 10 seconds

C/D Upper: Medicine Ball OH Hold 8/6 (or dumbbell)

C/D Lower: Wall Sit

Toes to Bar Movement by Division

RX: Toes To Bar

Intermediate: Toes To Bar

Scaled: Knee Raises

Baseline: Knee Raises

A: Knee Raises

B: 5 Lying Toes To Rig 

C/D Upper: Medicine ball Halo 8/6 (or dumbbell)

C/D Lower: 5 Lying Toes To Rig

Box Jump Over Movement by Division

RX: (24/20in)

Intermediate: (24/20in)

Scaled: (24/20in) box jump or step over

Baseline: step up (16/14in)

A: step up (16/14in)

B: step up (12in) (stand by rig- can use to assist)

C/D Upper: Russian Twists (dumbbell)

C/D Lower: step upp (12in)

FLOW

This workout begins with the athletes at their start mat. At the sound of the 3,2,1 GO athlete 1 will move to the rig to perform a hang from the bar. athlete 2 will move to the rig and start on 2 rounds of the toes to bar and the box jump overs.  Once athlete 2 completes both rounds they will switch with athlete 1 and start on the hang while athlete 2 moves through their 2 rounds of toes to bar and box jump overs.  This rotation will continue until the 10 min is complete.  No reps will be counted unless one of the athletes is hanging from the bar

SCORE

The score for this event will be the total amount of reps completed on the toes to bar and the box jump overs. 

MOVEMENT STANDARDS

Hang from the bar

Athletes will hang from the rig while their partner is working on the calories on the rower. Athletes feet must remain off the ground, once the feet touch the ground the working athlete must stop. Any grip style can be used as long as the feet are off the ground. Only the hands are allowed on the rig.  No reps will be counted until the athlete is hanging from the bar with the feet off the ground 

Wall Sit

Athletes will put their backs on the wall and squat down to parallel and hold that position. 

Toes to Bar

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the vertical plane of the bar before initiating the next rep. Any part of the shoe may touch the bar for the rep to count.

Hanging Knee Raises 

Athletes must go from a full hang to having the knees brought above the height of the hips. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body before initiating the next rep. Any grip is permitted. 

Lying Toes to Rig 

Athletes will start with their backs on the ground, they will reach up to the rig with their arms fully extended.  From the lying position they will raise their feet together until both toes touch the upright of the rig.  Any part of the feet can touch as long as both touch at the same time while the arms are fully extended

Med Ball Halo

Athletes will hold the med ball above their head with both hands.  They will then rotate the ball around their head.  1 rep is considered one full rotation around their head. 

Box Jump overs 

The athlete starts with both feet on the ground on one side of the box. Do NOT angle the box. A lateral jump over the box (starting with the feet parallel to the box) IS permitted. There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping completely over the box, the feet must go over the box, not around it.. Each rep is counted when the athlete lands on the ground on the opposite side. If a no rep occurs the athlete does not need to return to the side they jumped from they can just continue where they are. If athletes are using different height boxes, it is on the athlete to make sure they use the correct height.  If the athlete fails to use the correct height, none of the reps will count until they use the correct height. 

Box Step Overs 

The athlete starts with both feet on the ground on one side of the box. Do NOT angle the box. Athletes will step with both feet on to the top of the box. There is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box.  Each rep is counted when the athlete has both feet on the ground on the opposite side. If a no rep occurs the athlete does not need to return to the side they started from, they can just continue where they are. If athletes are using different height boxes, it is on the athlete to make sure they use the correct height.  If the athlete fails to use the correct height, none of the reps will count until they use the correct height. 

Box Step Ups 

The athlete starts with both feet on the ground on one side of the box. Do NOT angle the box. Athletes will step up with both feet onto the top of the box. Athletes must reach full extension on the top of the box before they step down. Only the athlete’s feet may touch the box.  Each rep is counted when the athlete has both feet on the ground on the same side they started on. If athletes are using different height boxes, it is on the athlete to make sure they use the correct height.  If the athlete fails to use the correct height, none of the reps will count until they use the correct height. 

Russian Twist with DB

Athletes will start with arms extended and holding the weight.  Athletes will then move db to touch one side of their wheelchair arm and then immediately to the other side’s arm. Repetition is counted when the athlete has performed a repetition on each side.

“Push the Limits”

- 

For Time:

Calories on the Echo Bike 

50 Handstand Push-ups 

25 synchro Single Arm (SA) Thrusters 53/35 each arm

Time Cap: 15 min 

Calories by Division

RX: 100 (M/M) 80 (F/F) 90 (M/F)

Intermediate: 80 (M/M), 65 (F/F), 72 (M/F) 

Scaled:65 (M/M), 50 (F/F), 58 (M/F)

Baseline: 50 (M/M), 35 (F/F), 43 (M/F)

Co-Ability Divisions:

RX: 50 (M), 40 (F)

Intermediate: 40 (M), 32 (F)

Scaled: 33 (M), 26 (F)

A: 20 (M), 15 (F)

B: 15 (M), 10 (F)

C/D Upper: SKI ERG: 20 (M), 16 (F) 

C/D Lower: 10 (M), 5 (F)

Handstand Push-up  by Division

RX: as written

Intermediate: Seated DB Press 2x 35/25

Scaled:  push ups

Baseline:  push ups

A:  push ups

B:  push ups to a box

C/D Upper: Dumbbell Front raise 5/3

C/D Lower: glute bridges

Synchro SA Thruster  by Division

RX: as written

Intermediate: 35/20

Scaled:  20/15

Baseline:  10/8

A:  8/5

B:  5/3

C/D Upper: Touch feet to OH Press 5/3

C/D Lower: Chair squat stand up, jump

FLOW

This workout begins with athlete 1 sitting on the bike with their hands off the handle and feet on the pegs.  At the sound of the 3,2,1,GO athlete 1 will begin to chip away their assigned amount of calories.  Athletes can switch out at any time. Once the total amount of calories has been completed athletes will move on to the handstand push-ups to complete 50 reps.  Athletes can switch out as needed.  Once the handstand reps are completed athletes will advance to the Kettlebells and complete 25 synchro single arm thrusters on one arm then advance the weights to the next square and complete 25 synchro single arm thrusters on the other arm.  Once all 50 reps have been completed, athletes will head to the finish. Time will stop once both athletes are on the finish mat 

SCORE

The score for this event will be the total time it takes to complete the work.  

MOVEMENT STANDARDS

Echo Bike

Athlete 1 may start on the bike with feet on the pegs and hands off the handles.  The seat height can be adjusted, but at no point should an athlete touch the monitor. Only 1 athlete can be working at a time

Handstand push-up

The athlete must perform the handstand push-ups with both hands touching the tape line 10 inches from the wall.  Any portion of the athlete’s hands may be touching the line (fingers OK).  The arms, shoulders and hips must be fully extended and in line with the body before the athlete may descend. Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body. Rep is credited when the athlete is in the fully locked out position.  

Seated Double Db Push Press 

Athletes will start in the seated position, back against the wall with their legs straight in front of them. DBs will start on the athletes shoulders and the rep is credited when the weight overhead with shoulders and elbows fully locked out with the dbs over the center of the body

Push- up 

Athlete will start in a locked out position with the elbows locked out and hips and shoulders at the same level in a plank.  Athlete will lower down until their chest makes contact with the ground.  Only the chest can make contact.  The rep will be credited when the athlete has returned to the locked out position

Push-up to a box 

Athletes will start in a plank position with hands on the box, elbows locked out and the feet no wider than shoulder width. Athletes lower themselves to the box until the chest touches the box. The reps are credited when the athlete returns to the lockout position where the elbows are locked out and the body is in a straight, plank position from the box.

Dumbbell Front Raise

Athletes start with feet shoulder width apart with dumbbells resting in front of the thighs. With elbows locked out, weights are lifted to shoulder height. Rep is credited when the athlete returns weights to the front of the thigh with elbows locked out. 

Glute Bridge

Athlete starts in a lying down position with knees bent and feet flat on the ground. Feet should be hip width apart. Hands are placed by the athlete's side. Athletes squeeze their glutes and push through their feet while raising their hips upward. Rep is credited if the body is in a straight line from knee to hip and hip to shoulder. 

SA Kettlebell Thruster

This movement begins with the kettlebell on the ground. Athletes will get the kettlebell to a front rack position in any fashion.  Front rack is defined as the hands touching the chest under the chin.Athletes will hold KB in this position as they start the squat. Athlete moves to the bottom of the squat where the hips are lower than knees to full lockout overhead where knees, hips, shoulder and elbow are fully locked out. A full squat clean into the thruster is allowed when the kettlebell is taken from the floor. The hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited when both athletes have the KB locked out overhead, with the hips, knees, and arms fully extended; and the KB is directly over or slightly behind the middle of the body.  Re-dipping during the press (i.e., performing a jerk) will result in a “no rep”. Athletes may not receive assistance when picking up or setting down the dumbbell. Athletes can not drop the KB from overhead this will result in a no rep as this is a safety issue. Athletes will perform the first 25 reps on one arm before moving to the next arm to finish the last 25 reps.  

Touch Feet to OH Press 

Athlete starts in a lying down position with knees bent and feet flat on the ground. Feet should be hip width apart. Hands are placed by the athlete's side. Athletes squeeze their glutes and push through their feet while raising their hips upward. Rep is credited if the body is in a straight line from knee to hip and hip to shoulder. 

Chair Squat Stand up, Jump 

Each repetition begins with the athlete standing tall, hips and knees fully extended. Athletes will squat down to a chair or box. Athlete will then stand up and jump 2 feet off the ground. The rep is credited once the athlete returns to a standing position. 

“The Jet”

4rds

15 Bar Muscle Up 

15 Synchro Burpees Over the line 

Time Cap: 9 min 

Bar Muscle up variations by Division

RX: as written 

Intermediate: Pull- ups 

Scaled: TRX Rows

Baseline: TRX Rows

A:TRX Rows

B: TRX Rows

C/D Upper: Banded pull downs with PVC 

C/D Lower: Banded Good Mornings 

Burpee variations by Division

RX: as written 

Intermediate: as written 

Scaled: as written- may step over line 

Baseline: as written- may step over line 

A: as written- may step over line 

B: Burpee to box 

C/D Upper: Wall ball toss to Target 8/6

C/D Lower: Lower Body Russian Twists

FLOW

This workout begins with the athletes at their start mat. At the sound of the 3,2,1 GO athletes will move to the rig and complete 15 bar muscle ups, switching out as needed with the non working athlete in the designated area.  Once completed athletes will move forward to the line where they will perform 15 synchro line facing burpees.  Once completed, athletes will move back to the rig for round 2.  This flow will continue for rounds 3 and 4.  At the completion of the last burpee on round 4, both athletes will sprint to the finish.  Time stops when the last athlete is on the stop mat. 

SCORE

The score for this event will be the total time it takes to complete all 4 rounds.   There will be a tie break time taken after the first round is complete

MOVEMENT STANDARDS

Bar Muscle Ups

The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip. The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. Athletes may wear hand protection (gymnastics-style grips, gloves, etc.).

Pull- Ups

This is a standard pull-up. At the bottom, the arms must be fully extended with the feet off the ground. At the top, the chin must break the horizontal plane of the bar. Any style of pull-up is permitted, as long as all the requirements are met. Athletes may wear hand protection (gymnastics-style grips, gloves, etc.).

TRX Row

Athletes will start with hands holding the strap and feet will go on the designated line prior to the start of the movement.  Athletes’ arms must be fully extended at the bottom. Athletes will then pull their body until their chest touches the Handles.  The rep will be counted when athletes’ chests clearly come into contact with the handles

PVC Banded Press Down

Athletes will grab the PVC pipe with both hands (if possible) and arms fully extended.  Keeping the arms fully extended, athletes will press down on the PVC pipe until it reaches their lap or maximum press down has been achieved. 

Banded Good Mornings

Athletes will start standing tall with a band around their feet and neck.  Athletes will hinge at the hips until their toros is parallel with the ground.  Rep will be credited when the athlete has returned to the start position.

Syncro Line Facing Burpees

Each rep starts with athletes facing the line. In the bottom position, athletes must be perpendicular to the line with chest and thighs touching.  Athletes may step or jump in and out of the bottom position. Athletes must touch their chest and thighs to the ground at the same time before standing to jump over the line. If some athletes reach the bottom position ahead of the other, they may wait on the ground for their teammates. A clear jump IS REQUIRED Rx and Intermediate, all other divisions may step over the line. If any athlete touches the line at any time, the rep will not count. In this case, athletes will need to complete the entire line-facing burpee over again. In the event of a no rep from either athlete, the both athletes  must complete another full repetition. Each rep is credited when all athletes touch the ground on the opposite side of the line. From there, they may begin their next rep.

Burpee to box 

Athletes start standing next to their box. Athletes place their hands on the box and either step or jump their feet back to a plank position. Athletes then jump or step their feet back to the box and stand up. The Synchro portion is when both athletes' chest are touching, so either the ground or the box. Rep is credited when the athlete returns to a standing position with hands off the box and their partner is on the other side of the line from where they started.  

Wall Ball Toss to Target 

Athletes will start with the ball in their hands, they will then toss to the designated.  Rep is credited when the ball hits the target. The synchro is when both partners have completed their rep

Lower Body Russian Twists 

Athlete starts in a seated position with legs out straight in front of them. Athletes raise both legs together up and over a cone to the left and then repeats to the right. 1 repetition is counted after both sides have been completed.

“The Traveler”

-

2x 4 min AMRAP  

4 Min Amrap- Athlete 1

Row 40/36 Calories

Then in the remaining time:

Max distance farmer carries 2x80/70 

-1 min transition- 

4 Min AMRAP- Athlete 2

180ft Farmer carry 2x80/70

Then in remaining time 

Max calories on rower 

Calories by Division

RX: as written 

Intermediate: 36/32

Scaled: 32/28

Baseline: 24/20

A: 20/16

B: 14/10

C/D Upper: 10/8

C/D Lower: 6x 30ft  shuttle sprints 

Farmer Carries by Division

RX: as written

Intermediate: 70/53

Scaled: 35/20

Baseline: 20/15

A: 15/10

B: 10/5

C/D Upper: 4 Rope Pull 

C/D Lower: 180ft Sled Drag

FLOW

This workout begins with athlete 1 sitting on the rower with their hands off the handle.  At the sound of the 3,2,1,GO athlete 1 will begin to row their assigned amount of calories.  Once completed the athlete will exit the rower and in the remaining time complete the max distance of farmer carries.  At the end of 4 min, in the 1 min transition, athlete 1 will return their weight to the start.  After the min transition is up, Athlete will begin their work with 180ft of farmer carries.  Once athlete 2 has completed the distance, they will head to the rower and in the remaining time complete as many calories as possible.  

MOVEMENT STANDARDS

Rower 

Athlete 1 may start on the rower with feet strapped in but hands must remain off the handle.  Athletes will not touch the monitor.  For athletes roll over calories will count.  

Farmer Carries

Weight will start on the ground behind the line, athletes will deadlift it up and carry one DB in each hand on the outside of the body. If the weight is set down, the athlete will start at the last completed 5ft section.  If the db is dropped from hang position, it will result in a no rep and the athlete will have to go back to the last completed section.  If this occurs at the end, the last rep will not count.  This is a safety issue  

Rope Pull

Athletes will pull a battle rope using a hand over hand motion (if able) until all 30 feet of rope have been pulled. Partner will then pull the rope back straight for the athlete to repeat the pull 3 more times 

Sled Drag 

Athletes will start with both feet behind the line and grab the handles of the sled.  Athletes will drag the sled all the way past the next line.  They will then turn the sled around and drag it back to the start.