Mountain West Fitness Championship (MWFC)

Workout #1 

“The Mountain Complex”

Brought To you by Hero Barbell Co. 

6 Minutes to Find Max 

1 Snatch + 1 Hang Snatch + 1 Snatch

*Power or Squat,

*All Individual Divisions

Score: Weight of heaviest complex 

*Points: 1st place = 100

Tiebreak: None

( Workout Flow )

Workout #1 will begin with athletes standing at their barbell, athletes will have 6 Minutes to find their max of The Mountain Complex which includes 1 Snatch, 1 Hang Snatch, 1 Snatch. *Power or Squat Snatch are permitted. *Full Movement standards below.

*Athletes are permitted to pre-load their barbell with their starting weight but must wait for the 6 Minute Window to Lift. 

*For the Complex to count athletes must have the full complex completed prior to the sound of the beep @ 6 Minutes. Lifting after the beep will not be counted.

*Clips outside plates are required on all lifts. 

Movement Standards

Snatch (Power/Squat)

For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A muscle snatch, power snatch, squat snatch or split snatch may be used. This is NOT a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep.

Hang Snatch (Power/Squat)

For the hang snatch, the above movement standards for finish position with arms, hips, and knee’s fully extended is the same. For the Hang snatch, the plates must not touch the ground in the lowering phase of the lift. *If the plates touch the ground on the hang snatch the lift will be deemed a No Rep.

*The Full Snatch Complex must be completed unbroken, if any of the three lifts are deemed a No Rep the full complex must be repeated starting from the ground.

(Workout #2) 

“Life Alert”

Brought To you by The U.S. Army 

For time

2k Echo Bike

25 Burpee Box Jump Overs 

25 Alt Toes To Bar

25 Burpee to Target 

25 Toes To Bar

25 Box Jump Over

Timecap: 12min 

Score: Time

*Points: 1st place = 100

Tiebreak: None

Box: 24/20in 

*All Individual Divisions as Prescribed

( Workout Flow )

Workout #2 will begin with athletes on their respective lane start/finish mat, at the start of the clock athletes will proceed to the Echo Bike to Complete 2km, once the designated distance is completed athletes will proceed down their lane to begin 25 reps of Burpee Box Jump Overs, once completed athletes will continue down lane to designated pull up bar to complete 25 Alternating Toe to Bars, once completed athletes will complete 25 Burpee to Pull up bar target, once completed athletes will do 25 Toes to Bar, once completed athletes will return back to the box to complete 25 Box Jump Overs, after the 25th rep athletes will sprint to the finish mat for their Time score. Timecap for Workout #2 is 12:00 Minutes. 

Movement Standards

Burpee Box Jump Over

The burpee box jump-over starts with the athlete facing the box while touching the chest and thighs to the ground and finishes with the athlete jumping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep. There is no requirement to stand tall while on top of box.

A two-foot takeoff is always required, both feet must be on top of the box at the same time, and only the athlete’s feet may touch the box. The athlete may jump on top of the box and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it.

Each rep is counted when the athletes feet have landed on the ground on the opposite side, where they may begin their next rep.

*Athletes body must remain within lane, if any part of the athletes body goes outside lane at any point during movements it will be deemed a No-Rep.

Alternating Toes To Bar

Athletes begin by hanging from the pull-up bar with arms extended.

• Both heels must be brought back behind the bar at some point during each rep.

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when one foot makes contact with the bar between the hands.

• Any part of the feet may make contact with the bar.

Athletes must alternate feet making contact with pull up bar for the reps to count.

• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Wax or other sticky substances is not. There will be chalk available in each lane

Burpee to Target

The Burpee to Target begins with the athletes chest & thighs touching the ground in the bottom of the burpee. Athletes may jump or step up out of the burpee, to complete the rep both hands, any part of the hand must make contact with the pull up bar at the designated height for Men & Women *See below to set heights.

*Men’s Pull Up Bar Height will be set to 8'2"

*Women’s Pull Up Bar Height will be set to 7'2"

Box Jump Over

The box jump over starts with the athlete on one side of the box and finishes with the athlete jumping over the box. Facing and lateral are permitted.

• A two-foot take off is always required, and only the athlete’s feet may touch the box.

• After landing on the box, the athlete may jump or step off to the other side. both feet must be on top of the box at the same time.

• There is no requirement to stand tall while on top of the box.

• Alternatively, the athlete may jump completely over the box.

• If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot landing.

Toes to Bar

Athletes begin by hanging from the pull-up bar with arms extended.

• The heels must be brought back behind the bar.

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when both feet contact the bar between the hands at the same time.

• Any part of the feet may make contact with the bar.

• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Wax or other sticky substances is not. There will be chalk available in each lane

Athletes begin by hanging from the pull-up bar with arms extended.

• The heels must be brought back behind the bar.

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when both feet contact the bar between the hands at the same time.

• Any part of the feet may make contact with the bar.

• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Wax or other sticky substances is not. There will be chalk available in each lane

For time

Part #1:

For Time:

500m Ski-Erg

500m Row

1,000m Bike Erg

Directly Into

Part #2:

*100 Drag Rope Double Unders

1,000m Bike Erg

500m Row

500m Ski-Erg

(Scoring)

Scores: Time

*Points: 1st place = 100pts/Each

Tiebreak: None

(Workout Flow)

Workout #3 is a 2 part workout with two separate scores for part 1 & Part 2, workout #3 will begin with athletes standing on the Start/Finish Mat, at the start of the clock athletes will proceed to the Ski-Erg to complete 500m Ski-Erg, after completion athletes will then move on to complete 500m on the Row-erg, after completion athletes will then complete 1000m on the Bike Erg to finish Part #1, once completed athletes will immediately begin Part #2 with 100 Drag Rope Double Unders, once double unders are finished athletes will then complete the same three Erg’s in reverse order with 1000m Bike Erg, 500m Row-Erg, 500m Ski-Erg following this movement athletes will sprint to the finish mat for a workout total time.

*Timecap is 16min for Men, 19min for Women.

(Movement Standards)

For All Machines athletes may adjust seat heights and damper settings as needed prior to the start of workout #3. *Athletes must remain seated on Bike/Rower until designated meters are complete, leaving early prior to the designated meters will result in a time penalty assessed to the time score. Athletes must remain standing on Ski-Erg Platform with handles in hands until the designated meters is hit, the same above time penalty will be assessed for athletes leaving the platform early. 

Drag Rope Double Under

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

*In each lane there will be (1) Large, (1) Medium, (1) Small size Drag Rope for athletes to use. Athletes are Not permitted to bring their own drag rope for use in this workout.

For time

Part #1:

For Time:

500m Ski-Erg

500m Row

1,000m Bike Erg

Directly Into

Part #2:

*100 Drag Rope Double Unders

1,000m Bike Erg

500m Row

500m Ski-Erg

Scores: Time

*Points: 1st place = 100pts/Each

Tiebreak: None

(Workout Flow)

Workout #3 is a 2 part workout with two separate scores for part 1 & Part 2, workout #3 will begin with athletes standing on the Start/Finish Mat, at the start of the clock athletes will proceed to the Ski-Erg to complete 500m Ski-Erg, after completion athletes will then move on to complete 500m on the Row-erg, after completion athletes will then complete 1000m on the Bike Erg to finish Part #1, once completed athletes will immediately begin Part #2 with 100 Drag Rope Double Unders, once double unders are finished athletes will then complete the same three Erg’s in reverse order with 1000m Bike Erg, 500m Row-Erg, 500m Ski-Erg following this movement athletes will sprint to the finish mat for a workout total time.

*Timecap is 16min for Men, 19min for Women.

(Movement Standards)

For All Machines athletes may adjust seat heights and damper settings as needed prior to the start of workout #3. *Athletes must remain seated on Bike/Rower until designated meters are complete, leaving early prior to the designated meters will result in a time penalty assessed to the time score. Athletes must remain standing on Ski-Erg Platform with handles in hands until the designated meters is hit, the same above time penalty will be assessed for athletes leaving the platform early.

Drag Rope Double Under

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

*In each lane there will be (1) Large, (1) Medium, (1) Small size Drag Rope for athletes to use. Athletes are Not permitted to bring their own drag rope for use in this workout.

For Time:

21-15-9

Dumbbell Bench Press

Heavy DB GOBLET SQUAT

Heavy DB Snatch

RX:

Men: 70s for all movements/ Women: 50s for all movements

Intermediate:

Men: 50s for Bench/70 for Squat & Snatch

Women: 35s for Bench/50 for Squat & Snatch

Men’s Time Cap: 8 Minutes

Women’s Time Cap: 10 Minutes

Scores: Time

*Points: 1st place = 100pts

Tiebreak: None

(Workout Flow)

Workout #4 will be start with athletes standing at their respective lane start/finish mat, at the start of the clock athletes will run down their lane to the bench and start with 21 reps of Dumbbell Bench Press, followed by 21 Dumbbell Goblet Squats & 21 Duumbbell Snatches at the designated 21 rep marker, after completion of 21 reps of each they will return to the bench to complete 15 reps of each movement then 9 reps of each movement, progressing down the lane completing Squats & Snatches at designated rep markers. Once the final 9 Dumbbell snatches are completed athletes will sprint to the finish mat.

Movement Standards

Dumbbell Bench Press

The Dumbbell Bench Press Rep must start with arms fully extended & one part of the dumbbell touching each other. This is the Start on Finish position for each rep.

• Both feet must remain on the floor throughout the entire rep.

(bumper plates will be provided to athletes that show they cannot make foot contact with the ground when seated on bench)

The dumbbells must remain parallel to the floor, tilting the dumbbells down with one head towards the athletes body will not be allowed.
• The shoulders and buttocks must remain in contact with the bench throughout the rep. • During the lift, if the feet come off the floor (or bumper plates) at any point, or the shoulders and/or buttocks come off the bench, the rep will not count. • One part of the dumbbell head must make contact with any part of the torso at the bottom of the rep. The rep is completed when athlete shows full arm extension at the top the rep & the dumbbells touch.

The Dumbbells must be set on the floor between sets of bench press, they are not allowed to be set on the bench.

Dumbbell Goblet Squats

This is a standard dumbbell goblet squat. The dumbbell starts on the ground.

The dumbbell can be held vertical or horizontal, the athlete must pick the dumbbell up and show full knee & hip extension at the top of the rep before beginning to initiate the first squat. *A Squat Clean or any such variation will not count as the first rep.

During the squat the hip crease must clearly pass below the top of the knees in the bottom position. Every repetition of the goblet squat must finish with the hips and legs fully extended when viewed from the side.

Dumbbell Snatch

The dumbbell snatch starts with both heads of the dumbbell on the ground. & both heads of the dumbbell must touch the ground at the beginning of each rep, if only one head of the dumbbell touches it will be deemed a No Rep.

• The athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed.

• Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Alternating reps is Not required.

• 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; and- Both sides have completed a successful snatch

• The athlete may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

• Athletes may choose to touch the DB to the ground from in between or outside of the legs.

Athletes must show control of the Dumbbell to the ground after each rep, if athlete does not show control and drops the dumbbell the previous completed rep will be deemed a No Rep and athlete will be forced to repeat that rep.

Intervals: 3Min-3Min-3Min

1:00Min Rest Between

Rounds 1:

500/450m Row

Max Clean & Jerks w/remaining time

Rounds 2:

450/400m Row

Max Clean & Jerks w/remaining time

Rounds 3:

400/350m Row

Max Clean & Jerks w/remaining time

(Weights)

RX

Men: 135/165/185

Women: 85/115/135

Intermediate

Men: 115/145/165

Women: 65/95/115

Scores: Total Reps

*Points: 1st place = 100pts

Tiebreak: Most Reps in Single Interval

(Workout Flow)

Workout #4 will start with athletes seated on the rower, at the start of the 3 minute intervals athletes will complete the designated distance in meters on the rower before proceeding to the barbell for max reps clean & jerks in the remaining time available. At the 3 Minute mark athletes will have 1 minute to add the designated weight to the barbell for interval #2, athletes will start the 2nd three minute interval at the end of the 1 min rest starting again seated on the rower. This will repeat again in the same order for interval number 3. Score is max reps combined between all three intervals.

Tiebreak: Most Reps completed in One Interval

Movement Standards

Row-Erg

Athletes may adjust the rower damper setting prior the start of the workout.

*Athletes must remain seated on Rower until designated meters are complete, leaving early prior to the designated meters will result in a rep penalty assessed to the total rep score.

Clean & Jerk

During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. The barbell must pass through the front-rack position before going overhead; snatching is not permitted. The rep is counted when the barbell is fully locked out overhead directly over the middle of the athlete’s body, with the arms, hips, and knees extended, and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift.

*Individual Athletes will add weight during the 1:00min Rest between rounds.

For Time:

100ft Sandbag Lunge

10 Bar Muscle Ups

50ft Handstand Walk

8 Bar Muscle Ups

200ft Sandbag Carry

6 Bar Muscle Ups

200ft Sandbag Carry

4 Bar Muscle Ups

50ft Handstand Walk

2 Bar Muscle Ups

100ft Sandbag Lunge

Time Cap is 12:00 Minutes.

RX & Intermediate

Sandbag Weight: Men:125/Women:100

Scores: For Time

*Points: 1st place = 100pts

Tiebreak: None

(Workout Flow)

Workout #6 Athletes will start with athletes standing at their respective lane start/finish mat. At the start of the clock athletes will proceed down the lane, they will complete 100ft of Sandbag Loaded walking lunges, after completion athletes will return to the Pull Up Bar to complete 10 Bar Muscle Ups, after completion athletes will handstand walk

50ft, followed by 8 Bar Muscle Ups, 200ft sandbag carry, 6 Bar Muscle Ups, another 200ft Sandbag Carry, 4 Bar Muscle Ups, another 50ft Handstand Walk, 2 Bar Muscle ups and finally complete 200ft of sandbag loaded walking lunges, once complete athletes will sprint to the finish mat.

Movement Standards

Bar Muscle Ups

The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground.

• Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted.

• No portion of the foot may rise above the lowest part of the bar during the kip. The athlete must pass through some portion of a dip before locking out over the bar.

Sandbag Lunge

Both athletes feet must start clearly behind the line. Each lunge step begins with sandbag held however athlete prefers as long as bag is off the ground, the feet together, and the hips and legs extended. The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension.

• The athlete must alternate which foot leads for each rep. The rep is credited when the feet are together and the hips and legs are fully extended. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top.

The Lane will be marked in 5ft sections, 25ft length. If assessed a no rep or drop the sandbag before completing a 5ft section the athlete will need start with both feet behind the line of that 5ft section.

Sandbag Carry

The Sandbag may be held however athlete prefers as long as bag is off the ground. The Lane will be marked in 5ft sections, 25ft length. Both athletes feet must start behind the start line of the 25ft lane, and both feet must cross the last 5ft section prior to returning. If a no rep or 5ft section is not completed athletes will need to return behind previous 5ft section and start again behind the line.

Handstand Walk

Athletes MUST handstand walk forward.

• When kicking up, your hands (including your fingers) must be placed on the ground BEHIND the line.

• Placing your hands or fingers on or over the line when kicking up constitutes a no rep.

• Both hands, including palms and fingers, must touch the ground completely clear of the line marking the end of the length before the feet touch the ground.

• If at any time the athlete comes down from their hands before finishing the length, they must repeat the previous 5ft section.

• Athletes are not required to kick down after completing a segment.

9:00 Minutes to Find Max Complex

1 Snatch + 1 Hang Snatch + 1 Snatch

*Power or Squat

Score: Team Combined Heaviest Complex Weight

*Points: 1st place = 100

Tiebreak: Heaviest Complex Weight

(Workout Flow)

Workout #1 will begin with 1 Athlete from each team standing at their barbell, athletes will have 9 Minutes to find their max of The Mountain Complex which includes 1 Snatch, 1 Hang Snatch, 1 Snatch. *Power or Squat Snatch are permitted. *Full Movement standards below.

*Athletes are permitted to pre-load their barbell with their starting weight but must wait for the 9 Minute Window to Lift.

*Before starting the complex the athlete must declare the lift weight to the judge, the judge will confirm the declared weight and change the flipcard weight. There will be a weight flip card for each lane that the judge will change prior to the lift.

*For the Complex to count athletes must have the full complex completed prior to the sound of the beep @ 9 Minutes. Lifting after the beep will not be counted.

*Non Lifting Teammates will be required to stay behind a designated line during lifting complex, this is for safety purposes for the athletes/judges. A No Rep will be assessed by the judge for the lifting athlete if teammates are not is the designated area.

*Clips outside plates are required on all lifts.

(Movement Standards)

Snatch (Power/Squat)

For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A muscle snatch, power snatch, squat snatch or split snatch may be used. This is NOT a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep

Hang Snatch (Power/Squat)

For the hang snatch, the above movement standards for finish position with arms, hips, and knee’s fully extended is the same. For the Hang snatch, the plates must not touch the ground in the lowering phase of the lift. *If the plates touch the ground on the hang snatch the lift will be deemed a No Rep.

*The Full Snatch Complex must be completed unbroken, if any of the three lifts are deemed a No Rep the full complex must be repeated starting from the ground.

*Hands must remain on bar for the entire complex, any missed lifts of the Snatch, Hang Snatch, Snatch will result in a No Rep of the Complex and it must restart from the beginning.

The 3rd Rep in the Complex must be a touch & go, if there is a pause or plates stop on the ground the complex will be deemed a No Rep and must restart.

For Time:

Part A:

(All Three Athletes can work part 1)

2K Echo Bike (1 Work)

35 Synchro Burpee Box Jump Overs (2 Work)

-Into-

Part B:

45 Alt Toes To Bar (1 Work)

30 Synchro Burpee To Target (2 Work)

45 Toes To Bar (1 Work)

25 Synchro Box Jump Overs

(2 Work)

Timecap: 12:00 Min

Score: Time

*Points: 1st place = 100

Tiebreak: None

*All Team Divisions: Box: 24/20in

*Open Division: Box Step Overs, Hanging Knee Raises.

(Workout Flow) 

Workout #2 has a Part A & Part B:

Part A will begin with team athletes on their respective lane start/finish mat, at the start of the clock 1 athlete from each team will proceed to the Echo Bike to start on the 2km bike, the other two team athletes will start on the 35 synchro burpee box jump overs, teams may switch at anytime during part A, once the 2K Echo Bike & 35 synchro Burpee Box Jump Overs are complete the team may move directly into Part B starts with 1 athlete from each team starting on the 45 Alt Toes to bar, teams may split these reps as needed. After completion of Alt T2B, teams will have two athletes at a time complete 30 Synchro Burpee To Pull Up Bar Target, Once completed teams must complete 45 Toes to Bar, Only 1 athlete may work at a time. Once completed they will proceed back down their lane and complete 25 synchro Box Jump Overs with two athletes working at a time. Once completing all three athletes must get to the finish mat for time to stop.

(Movement Standards)

Synchro Burpee Box Jump Overs

The burpee box jump-over starts with the athlete facing the box while touching the chest and thighs to the ground and finishes with the athlete jumping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep. For the synchronized burpee to count, both athletes’ chests must be on the ground at the same time.

There is no requirement to stand tall while on top of box or be on the top of the box at the same time.

A two-foot takeoff is always required, both feet must be on top of the box at the same time, and only the athlete’s feet may touch the box. The athlete may jump on top of the box and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it.

Each rep is counted when both athletes have landed on the ground on the opposite side, where they may begin their next rep.

Synchro Burpee To Target

The Synchronized Burpee to Target begins with both athletes chest & thighs touching the ground at the same time in the bottom of the burpee. Both athletes may jump or step up out of the burpee, to complete the rep both athletes hands, any part of the hand must make contact with the pull up bar at the designated height for Men & Women *See below to set heights.

*Men’s Pull Up Bar Height will be set to 8'2"

*Women’s Pull Up Bar Height will be set to 7'2"

Synchro Box Jump Overs

To begin each rep both athletes feet must start on the ground on the same side of the box>

There is no requirement to stand tall while on top of box or be on the top of the box at the same time.

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 and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it.

Each rep is counted when both athletes have landed on the ground on the opposite side, where they may begin their next rep.

Toes To Bar

Athletes begin by hanging from the pull-up bar with arms extended.

• The heels must be brought back behind the bar.

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when both feet contact the bar between the hands at the same time.

• Any part of the feet may make contact with the bar.

• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Wax or other sticky substances is not. There will be chalk available in each lane

Hanging knee Raises

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

Synchro Box Step Overs

The Synchro box step over begins with both feet of each working athlete on the ground on one side of the box.

• When stepping up and over, both feet must make contact with the top of the box. There is no requirement to stand tall while on top of the box or both be on top of the box at the same time.

• The rep will be counted when both feet of both working athletes feet touch the ground on the other side of the box. *Hands are not allowed to assist in the step up by touching the box or on athletes knees, either would result in a no rep.

Alternating Toes to Bar

Athletes begin by hanging from the pull-up bar with arms extended.

• Both heels must be brought back behind the bar at some point during each rep.

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when one foot makes contact with the bar between the hands.

• Any part of the feet may make contact with the bar.

Athletes must alternate feet making contact with pull up bar for the reps to count.

• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Wax or other sticky substances is not. There will be chalk available in each lane

Part #1:

2:00 Min Each Machine

Total Calories Combined:

2:00 Min Ski-Erg

2:00 Min Row

2:00 Min Bike Erg

1:00 Min Transition Between

Part #2:

9:00 Minute AMRAP

(2 Athletes can Work @ any Time)

Max Heavy Rope Double Unders

+

Max Calorie Bike Erg

Score #1:

Max Calories Combined for Team in Part #1

Score #2

Combined Reps of DU + Bike Erg Calories in Part #2

*Points: 1st place = 100pts/Each

Tiebreak: None

*Open Division: Max Drag Rope Single Unders

(Workout Flow)

Workout #3 is a 2 part workout with two separate scores for part 1 & Part 2, workout #3 will begin with team athletes sitting/standing on their respective starting Machine Erg, there will be three 2:00min intervals with all three athletes working on the three different ergs accumulating max calories, athletes will rotate each interval to a different machine while continuing to accumulate max calories on each machine, after the 3rd 2:00min interval there will be a 1:00min break between Part #1 & Part 2. Part 2 which is a 9:00 Min AMRAP will begin with 1 Team athlete on the Bike Erg, and 1 Team Athlete on Jump Rope Station, at the start of the clock two athletes may work to accumulate max calories on Bike Erg, & Max Jump Rope, team athletes may switch as needed with only two athletes working at any one time. *Judge will reset the monitor during 1:00 Min Rest between Part 1 & Part 2.

(Movement Standards)

For All Machines athletes may adjust seat heights and damper settings as needed prior to the start of workout #3. Team Athletes must remain on their machine during part 1 for the full duration of the 2:00min interval.

Drag Rope Double Unders

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

*In each lane there will be (1) Large, (1) Medium, (1) Small size Drag Rope for athletes to use. Athletes are Not permitted to bring their own drag rope for use in this workout. *Open Division: Max Drag Rope Single Unders

Part #2:

9:00 Minute AMRAP

(2 Athletes can Work @ any Time)

Max Heavy Rope Double Unders

+

Max Calorie Bike Erg

*Open Division: Max Drag Rope Single Unders

For Time:

Athlete #1 Completes

30 Bench Press

20 Goblet Squat

10 Dumbbell Snatch

Athlete #2 Completes

20 Bench Press

10 Goblet Squats

30 Dumbbell Snatch

Athlete #3 Completes

10 Bench Press

30 Goblet Squats

20 Dumbbell Snatch

Weights & Time Cap

RX: Men: (70s) Women: (50s)

Int/Masters: Men: (50s/70) Women: (35s/50)

Open: Women: (35s)

Men’s Time Cap: 8 Minutes

Women’s Time Cap: 10 Minutes

Scores: Time

*Points: 1st place = 100pts

Tiebreak: None

(Workout Flow)

Workout #4 will be start with team athletes standing at their respective lane start mat, at the start of the clock athlete #1 will run down their lane to the bench

To complete 30 reps of Dumbbell Bench Press, 20 Dumbbell Goblet Squats & 10 Dumbbell Snatches, after the last Dumbbell Snatch Athlete #1 will run to the finish line under the Rig.

Once Athlete #1 Crosses Finish Line, Athlete #2 will proceed to the Bench to complete 20 reps of Dumbbell Bench Press, 10 Dumbbell Goblet Squats & 30 Dumbbell Snatches, after the last Dumbbell Snatch Athlete #2 will run to the finish line under the Rig joining athlete #1.

Once Athlete #2 Crosses Finish Line, Athlete #3 will proceed to the Bench to complete 10 reps of Dumbbell Bench Press, 30 Dumbbell Goblet Squats & 20 Dumbbell Snatches, after the last Dumbbell Snatch Athlete #3 will run to the finish line for a total time score.

(Movement Standards)

Dumbbell Bench Press

The Dumbbell Bench Press Rep must start with arms fully extended & one part of the dumbbell touching each other. This is the Start on Finish position for each rep.

• Both feet must remain on the floor throughout the entire rep.

(bumper plates will be provided to athletes that show they cannot make foot contact with the ground when seated on bench)

The dumbbells must remain parallel to the floor, tilting the dumbbells down with one head towards the athletes body will not be allowed.
• The shoulders and buttocks must remain in contact with the bench throughout the rep. • During the lift, if the feet come off the floor (or bumper plates) at any point, or the shoulders and/or buttocks come off the bench, the rep will not count. • One part of the dumbbell head must make contact with any part of the torso at the bottom of the rep. The rep is completed when athlete shows full arm extension at the top the rep & the dumbbells touch.

The Dumbbells must be set on the floor between sets of bench press, they are not allowed to be set on the bench.

Dumbbell Goblet Squats

This is a standard dumbbell goblet squat. The dumbbell starts on the ground.

The dumbbell can be held vertical or horizontal, the athlete must pick the dumbbell up and show full knee & hip extension at the top of the rep before beginning to initiate the first squat. *A Squat Clean or any such variation will not count as the first rep.

During the squat the hip crease must clearly pass below the top of the knees in the bottom position. Every repetition of the goblet squat must finish with the hips and legs fully extended when viewed from the side.

Dumbbell Snatch

The dumbbell snatch starts with both heads of the dumbbell on the ground & both heads of the dumbbell must touch the ground at the beginning of each rep, if only one head of the dumbbell touches it will be deemed a No Rep.

• The athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed.

• Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Alternating reps is Not required.

• 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; and- Both sides have completed a successful snatch

• The athlete may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

• Athletes may choose to touch the DB to the ground from in between or outside of the legs.

Athletes must show control of the Dumbbell to the ground after each rep, if athlete does not show control and drops the dumbbell the previous completed rep will be deemed a No Rep and athlete will be forced to repeat that rep.

Intervals: 4Min-4Min-4Min

Round 1: (Athlete 1)

625/500m Row

Max Clean & Jerk w/remaining time

Round 2: (Athlete 2)

625/500m Row

Max Clean & Jerk w/remaining time

Round 3: (Athlete 3)

625/500m Row

Max Clean & Jerk w/remaining time

(Weights)

RX

Men: 135/165/185 / Women: 85/115/135

Intermediate/Masters:

Men: 115/145/165 / Women: 65/95/115

Open:

Women: 55/85/105

(Scoring)

Scores: Total Reps

*Points: 1st place = 100pts

Tiebreak: Most Reps in Single Interval

(Workout Flow)

Workout #4 will start with Team Athlete #1 seated on the rower. At the start of the 4 minute interval athletes will complete the designated distance in meters on the rower before proceeding to the barbell for max reps clean & jerks in the remaining time available.

At the 4 Minute Mark Athlete #2 will begin the designated distance in meters on the rower. Athlete #1 will add additional plates to barbell for athlete #2’s designated loading. Athlete #2 will proceed to the barbell to complete Max reps Clean & Jerks in the remaining time available.

At the 4 Minute Mark Athlete #3 will begin the designated distance in meters on the rower. Athlete #2 will add additional plates to barbell for athlete #3’s designated loading. Athlete #3 will proceed to the barbell to complete Max reps Clean & Jerks in the remaining time available.

( Movement Standards )

Row-Erg

Athletes may adjust the rower damper setting prior the start of the workout.

*Athletes must remain seated on Rower until designated meters are complete, leaving early prior to the designated meters will result in a (1) rep penalty assessed to the total rep score.

Clean & Jerk

During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. The barbell must pass through the front-rack position before going overhead; snatching is not permitted. The rep is counted when the barbell is fully locked out overhead directly over the middle of the athlete’s body, with the arms, hips, and knees extended, and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. Barbell must be dropped in front of athlete after completion of rep, a No Rep will be assessed if the barbell is dropped behind athlete.

*Team Athlete #1 will add weight for athlete #2 after their 4:00min timeframe is complete, same for athlete #2 adding weight for athlete #3.

*Clean & Jerk Rep must be fully completed prior to the timer beep.

For Time:

100ft Synchro Sandbag Lunge (2 Athlete)

20 Synchro Ring Rows (2 Athlete)

50ft Handstand Walk (1 Athlete)

20 Synchro Pull Ups (2 Athlete)

200ft Synchro Sandbag Carry (2 Athlete)

20 Synchro Chest to Bar (2 Athlete)

50ft Handstand Walk (1 Athlete)

20 Bar Muscle Ups (1 Athlete)

100ft Synchro Sandbag Lunge (2 Athlete)

(1,2 Athletes Shows How many athletes on the team are working at same time)

***Carries, Lunges & HSW must be completed in 50ft sections before rotating working athletes.

(Scoring)

Scores: For Time

*Points: 1st place = 100pts

Tiebreak: None

RX/Intermediate/Masters: Men & Women

Sandbag Weights: 125+100,

Each Team will have one sandbag of each weight,

Open Teams will have 100+75lb bags

(Workout Flow)

Workout #6 will be start with team athletes standing at their respective lane start/finish mat, at the start of the clock all three team athletes will run to the opposite end of the lane, two team athletes will pick up sandbags to complete 100ft of Sandbag loaded walking lunges, teams may switch in athletes every 50ft, once completed teams will proceed to 20 synchro Ring Rows with two athletes working at a time, once completed, 1 team athlete will complete 50ft handstand walk, followed by 20 synchro pull ups, into 200ft synchro sandbag carry, teams may switch in athletes every 50ft, followed by 20 synchro chest to bar pull ups, once completed, 1 team athlete will complete 50ft handstand walk, followed by 20 Bar muscle ups, split between teammates as needed, once muscle ups are completed, two team athletes will pick up sandbags to complete 100ft of Sandbag loaded walking lunges teams may switch in athletes every 50ft, after lunges are completed all three team athletes must run to finish mat for time to stop.

Synchro Sandbag Lunge

Both athletes feet must start clearly behind the line. Each lunge step begins with picking up the sandbag, sandbag can be held however athlete prefers as long as bag is off the ground, and the hips and legs extended. The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. Team Athletes are not required to make contact in-sync on lunges, team athletes must just be on the same 25ft foot length at the same time, both athletes must complete 25ft lunge section before returning.

• The athlete must alternate which foot leads for each rep. The rep is credited when the feet are together and the hips and legs are fully extended. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top.

The Lane will be marked in 5ft sections, 25ft length. If assessed a no rep or drop the sandbag before completing a 5ft section the athlete will need start with both feet behind the line of that 5ft section.

*Team Athletes will be required to complete 50ft sections of lunges without switching any new athlete in. Team athletes may switch sandbag weights during the 50ft section, but not athletes.

Synchro Sandbag Carry

The Sandbag may be held however athlete prefers as long as bag is off the ground. The Lane will be marked in 5ft sections, 25ft length. Both athletes feet must start behind the start line of the 25ft lane, and both feet must cross the last 5ft section prior to returning. If a no rep or 5ft section is not completed athletes will need to return behind previous 5ft section and start again behind the line.

*Team Athletes will be required to complete 50ft sections of carries without switching any new athlete in. Team athletes may switch sandbag weights during the 50ft section, but not athletes.

Handstand Walk

Athletes MUST handstand walk forward. • When kicking up, your hands (including your fingers) must be placed on the ground BEHIND the line. • Placing your hands or fingers on or over the line when kicking up constitutes a no rep. Both hands must stay within the 6ft width lane, if any part of the hand touches the line on either side of the lane it will be a No Rep.

• Both hands, including palms and fingers, must touch the ground completely clear of the line marking the end of the length before the feet touch the ground. • If at any time the athlete comes down from their hands before finishing the length, they must repeat the previous 5ft section. • Athletes are not required to kick down after completing a segment.

*Team Athletes will be required to complete 50ft section without switching or tagging out.

Synchro Ring Rows

The bottom of the lowest part of the wood on the rings will be hung 34” from the floor. A line will be taped directly under the vertical pull up bar the rings are hanging from, in line with the rig and the rings. Both athlete’s heels must be across the line at all times. Arms must be straight at the bottom of the movement (elbows fully extended) and the athletes must rise until the rings touch their chest or shoulders, rings must touch at the same time for both athletes for the synchro rep to count. Hips & shoulders must move as one during the ring row with knee’s fully extended/locked out.

Synchro Pull Ups

Both athletes must start each rep with arms fully extended and feet off the ground.

• Any style of pull-up or grip is permitted as long as the requirements are met.

The rep is credited when both athlete’s chins break the horizontal plane of the bar at the same time, if both athletes chins are not above the bar simultaneously this will result in a no rep..

(gymnastics-style grips, gloves, etc.) is permitted, Not allowed: Tack or Sticky substances.

*Both athletes must be on the same pull up bar.

Synchro Chest To Bar Pull Ups

Both athletes must start each rep with their arms fully extended and their feet o the ground.

• The rep is credited when both athlete’s chests clearly comes into contact with the bar at or below the collarbone at the same time. If both do not make contact with the pull up bar simultaneously it will result in a No Rep.

*Both athletes must be on the same pull up bar.

Bar Muscle Ups

The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. • Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. • No portion of the foot may rise above the lowest part of the bar during the kip. The athlete must pass through some portion of a dip before locking out over the bar.