NXT LVL Games 2023

EVENT 2 - “DUCK DUCK, GOOSE”

3 rounds for time:

10 Alternating Wall Walks

10 Worm Clean & Jerks

20 Toes-to-Bar

20 Worm Push Press

TIME CAP - 14:00

WEIGHTS/MOVEMENTS PER DIVISION

RX: Wall Walk Distance - 10” from Wall | Worm - 200lbs/150lbs | 20 Toes-to-Bar

RX Masters: Wall Walk Distance - 10” from Wall | Worm - 150lbs/100lbs | 15 Toes-to-Bar

Intermediate: Wall Walk Distance - 20” from Wall | Worm - 150lbs/100lbs | 15 Toes-to-Bar

Intermediate Masters: Wall Walk Distance - 20” from Wall | Worm - 100lbs/70lbs | 15 Toes-to-Bar

Novice: Wall Walk Distance - 30” from Wall | Worm - 100lbs/70lbs | 20 Weighted Sit Ups - 20lbs/14lbs Medicine Ball

Novice Masters: Wall Walk Distance - 30” from Wall | Worm - 100lbs/70lbs | 20 Weighted Sit Ups - 14lbs/10lbs Medicine Ball

FLOW

This workout begins with athletes standing on the starting mat. At the call of 3,2,1, GO!… Athletes will move to the wall and perform 10 Wall Walks (total), these reps are alternating reps. Once the Wall Walks are complete, athletes will move to the Worm and perform 10 Worm Clean & Jerks. Once the Worm Clean & Jerks are complete, athletes will ensure the Worm is still in front of the marked tape line before moving to the pull up bar. At the pull up bar, athletes will accumulate 20 Toes-to-Bar. For Intermediate Divisions, athletes will accumulate 15 Toes-to-Bar. For Novice Divisions, athletes will accumulate 20 Weights Sit Ups at the weights listed. These are shared reps, no minimum work requirement between the athletes. One athlete working at a time. Once complete, athletes will move back to the Worm and perform 20 Worm Push Presses. Once again, before heading back to the wall for the next round of Wall Walks, athletes will ensure the Worm is still in front of the marked tape line before continuing.

This format will continue for 3 rounds TOTAL. Time will be called when the team is on the finishing mat. f a team does not complete the reps under the given time cap, the score will be the total amount of reps completed within the time cap.

GENERAL/EQUIPMENT STANDARDS

•Starting mat will be in front of the crowd. Finishing mat will be at the wall.

•Wall Walks are ALTERNATING reps. Each athlete will perform 5 reps each, alternating with their partner.

•The next partner can only start their Wall Walk rep once the other partner has their chest back to the floor. A no rep will be called if an athlete starts too early and will have to start the rep from the starting position on the floor.

•Each rep of the Worm Clean & Jerks will be from the ground and must go to the opposite side of each rep. Contact on the other shoulder must be made before dropping the Worm on the other side. a lockout overhead is not required.

•The Toes-to-Bar or Weighted Sit Ups are shared reps and an accumulation of the required reps. There is no minimum work requirement for any of the athletes.

•The Worm Push Presses do not require a full lockout overhead.

•The Worm MUST be in front of the marked tape line AT ALL TIMES. The judge will prompt the team to either move forward during the reps or prompt the team to move the worm forward before starting the next movement.

•THERE WILL BE NO ASSISTANCE FROM THE JUDGES UNLESS SAFETY IS A CONCERN.

MOVEMENT STANDARDS

ALTERNATING WALL WALKS (ALL DIVISIONS)

These reps MUST be alternating. The other athlete may only begin their rep once the other athlete has returned back to the starting position with the chest on the floor. Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground, both hands on the starting line (55” for women’s divisions, 60” for men’s divisions).. At the start and finish of each rep, both hands must touch the starting  line (fingers touching is OK). BOTH hands must remain on the tape until both feet are on the wall. At the top of the movement, both hands must touch the tape line at the 10-inch mark from the wall before the athlete may descend. Intermediate divisions will be 20 inches from the wall, Novice divisions will be 30 inches from the wall. Any part of the hand may touch the tape line. On the descent, the feet MUST remain on the wall until both hands are touching the start line. The rep is credited when the athlete returns to the starting position, with both hands touching the starting line and the chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line. 

WORM CLEAN & JERKS (ALL DIVISIONS)

Each rep begins with the worm on the floor. Athletes must lift the worm to the shoulder in one smooth motion. The worm must be resting on the shoulder of both athletes at the same time before the jerk portion begins. Each rep of the jerk begins with the worm on the shoulders and finishes with the worm resting on the opposite shoulder. The worm must be moved to the opposite shoulder at the same time and must be in contact with the shoulder simultaneously for the rep to count. The worm must then go to the floor and be touching the floor simultaneously before starting the next rep. Touch and go reps are permitted.

TOES-TO-BAR (RX & INTERMEDIATE DIVISIONS)

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.

WEIGHTED SIT UPS (NOVICE DIVISIONS)

Begin each rep of the sit-up with your back in contact with the floor, knees bent with your feet on the ground, and the medicine ball touching the floor above your head. The rep is credited when you have raised your torso so your chest is upright, your shoulders are over your hips and the medicine ball is touching the ground between the legs. AbMats are permitted. During the rep the medicine ball cannot come in contact with any other part of the body including the head at any time.

WORM PUSH PRESS (ALL DIVISIONS)

Each rep of the shoulder to overhead begins with the worm on the shoulders and finishes with the worm resting on the opposite shoulder. The worm must be moved by the athletes to the opposite shoulder at the same time and must be in contact with the shoulder simultaneously for the rep to count.

EVENT 4 - “HOPSCOTCH”

For time:

Partner 1: 15-12-9

Front Squats

Heavy Rope Double Unders

Calories Echo Bike

then…

100 Heavy Rope Double Unders (shared)

then…         

Partner 2: 9-12-15

Front Squats

Heavy Rope Double Unders

Calories Echo Bike

TIME CAP - 13:00

WEIGHTS/MOVEMENTS PER DIVISION

Men: 15-12-9-9-12-15 Rep Scheme

Women: 12-9-6-6-9-12 Rep Scheme

RX: Barbell - 115lbs/85lbs

RX Masters: Barbell - 95lbs/65lbs

Intermediate: Barbell - 95lbs/65lbs

Intermediate Masters: Barbell - 75lbs/55lbs

Novice: Barbell - 75lbs/55lbs | 2x Heavy Rope Single unders

Novice Masters: Barbell - 75lbs/55lbs | 2x Heavy Rope Single unders

FLOW

This workout begins with athletes standing on the starting mat. At the call of 3,2,1, GO!… Athlete 1 will move on the competition floor and complete 15 Front Squats, 15 Heavy Rope Double Unders and 15 Echo Bike Calories. Once complete, the same athlete will perform 12 of each movement and then 9 of each movement. 15-12-9 will be the rep scheme for all male divisions. 12-9-6 will be the rep scheme for all female divisions. For Novice divisions, the Heavy Rope Single Unders will double, males will be 30-24-18, females will be 24-18-12. 

Once athlete 1 completes the descending rep scheme, both athletes will move to the 100 Heavy Rope Double Unders. Novice divisions will perform 200 Heavy Rope Single Unders. These are shared reps, no minimum work requirement between the athletes. Only one athlete working at a time.

Once the team has accumulated the required amount of skips, athlete 2 will now begin an ascending rep scheme of 9-12-15 of Front Squats, Heavy Rope Double Unders and Echo Bike Calories. Once again, the rep scheme for all female divisions will be 6-9-12 and Novice divisions will perform double the amount of Heavy Rope Single Unders.

Time will be called when the team is on the finishing mat. If a team does not complete the reps under the given time cap, the score will be the total amount of reps completed within the time cap.

GENERAL/EQUIPMENT STANDARDS

•During the Front Squats the athlete and the barbell must remain in between the marked tape lines. If the plates or the athlete’s feet touch the line at any time the rep will not count.

•Athletes can Squat Clean the first Front Squat rep or anytime the barbell comes from the floor.

•The Heavy Rope will be confirmed by the judge before the start of the workout. The weights in the rope cannot be adjusted. 

•Place the Heavy Rope gently down on the competition floor after each set as the end caps are plastic and if dropped hard, they may break. If broken, we will attempt to provide a replacement in a timely manner, but the clock will still move forward. To avoid all of this, place the rope down gently. **If a rope handle breaks due to mishandling by the athlete, no replacement rope will be provided. The athlete will then need to use their partner’s rope to complete the workout

•The athletes may adjust the bike seat but are not permitted to touch the monitor at any time and must remain on the seat until the required calories are completed. The monitor will be reset by the judge between rounds.

•Athlete 2 can adjust the seat once athlete 1 completes their part.

•THERE WILL BE NO ASSISTANCE FROM THE JUDGES UNLESS SAFETY IS A CONCERN. (EXCEPT FOR THE RESETTING OF THE ECHO BIKE) 

MOVEMENT STANDARDS

FRONT SQUATS

Each set of front squats must begin with the barbell on the ground. The crease of the athlete’s hip must be clearly below the top of the knees at the bottom. The bar must remain in the front-rack position. The hands do NOT need to remain on the bar. A full squat clean is permitted but not required to start the movement.

DOUBLE UNDERS (RX & INTERMEDIATE DIVISIONS)
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. 

SINGLE UNDERS (NOVICE DIVISIONS)
The rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

ECHO BIKE
The athletes may adjust the seat but are not to touch the monitor at any time and must remain on the seat until the required calories are completed. The monitor will be reset by the judge between rounds.

EVENT 1 - “MERRY-GO-ROUND”

AMRAP 15:

15 Alternating Single Dumbbell Snatches

10 Burpee Box Get Overs

15 Alternating Single Dumbbell Devil’s Press

10 Burpee Box Get Overs

15 Alternating Single Dumbbell Hang Clusters

10 Burpee Box Get Overs

*all dumbbell movements to be done synchronized.

WEIGHTS/MOVEMENTS PER DIVISION

RX: Dumbbell - 50lbs/35lbs | Box Height - 40”

RX Masters: Dumbbell - 35lbs/25lbs | Box Height - 40”

Intermediate: Dumbbell - 35lbs/25lbs | Box Height - 40”

Intermediate Masters: Dumbbell - 35lbs/25lbs | Box Height - 40”

Novice: Dumbbell - 25lbs/20lbs | Box Height - 30”

Novice Masters: Dumbbell -25/20lbs | Box Height - 30”

FLOW

This workout begins with athletes standing on the starting mat. At the call of 3,2,1, GO!… Athletes will move to their dumbbell and perform 15 Synchronized Alternating Single Dumbbell Snatches. Once complete, athletes MUST move their dumbbell behind the marked tape line. Once both dumbbells are behind the line, athletes will perform 10 Burpee Box Get Overs, these reps are alternating reps. Only one athlete working at a time. Once the athlete completes the repetition, that athlete must return to the burpee side. When returning to the burpee side, the athlete must use the area on the side opposite of the judge/box in their respective lane. Each rep of the Burpee Box Get Over will always be performed facing the crowd. Once the Burpee Box Get Overs are complete, athletes will bring their dumbbells back into the working area before starting the next dumbbell movement.

This format will continue with the dumbbell movement changing each time. When the athletes return to the dumbbell for the second time, the movement will change to Synchronized Alternating Single Dumbbell Devil’s Press. When the athlete returns to the dumbbell for the third time, the movement will change to Synchronized Alternating Single Dumbbell Clusters. The Burpee Box Get Overs stay the same at 10 repetitions in between each dumbbell movement. 

This format will continue until the 15 minute AMRAP is complete. TOTAL completed reps will be the score given to each team at the end of the 15 minute AMRAP.

GENERAL/EQUIPMENT STANDARDS

•ALL dumbbell movements must be synchronized. 

•ALL dumbbell movements must be alternating arm reps.

•Athletes do not need to start with the same working arm.

•Athletes can switch hands either above the head, on the way down or on the floor.

•For each dumbbell movement, the rep is credited when both athletes have the dumbbell locked out overhead with their hips, knees, and arms fully extended and the dumbbell is directly over, or slightly behind, the middle of their body.

•At the beginning of each dumbbell set, the dumbbell must start on the floor with both heads on the ground. This includes the Hang Clusters. 

•During the Snatches, the contact of both heads of the dumbbell does not have to be simultaneous and athletes do not need to synchronize the contact on the floor with each other.

•During the Devil’s Press, the burpee does not have to be synchronized. For the burpee of this movement, the chest MUST come in contact with the FLOOR not the dumbbell. During the burpee, the legs are permitted to cross the tape line, however the dumbbell must always remain inside the working area. 

•During the Hang Clusters, the squat does not have to be synchronized.

•If during the Hang Clusters the athlete breaks the set up and rests the dumbbell on the floor, the athlete is required to deadlift the dumbbell and pause with the dumbbell at the hang position between the legs in a full locked out standing position.

•After each dumbbell movement, athletes are required to move their dumbbell behind the marked tape line before starting the Burpee Box Get Overs. Any dropping or throwing of the dumbbells across the line will result in a 10 rep penalty to the event score. Repeated infractions will result in a score of zero for the event. 

•After the Burpee Box Get Overs, the athletes are required to move their dumbbell back in front of the marked tape line before starting the next dumbbell movement.

•For the Burpee Box Get Overs, the next repetition can begin only when both of the previous athlete’s feet contact the floor on the other side of the box. The judge will prompt the non working athlete on when to start the next rep.

•When landing on the other side of the box, the feet must land within the marked tape lines.

•When getting over the box, the athlete’s entire body, including the legs must go OVER the box NOT around it, but if the athlete has the knee(s) landing on top of the box, the feet, and only the feet, can swing around the side of the box.

•If a no rep occurs, the same working athlete MUST restart the entire rep beginning with the burpee.

•THERE WILL BE NO ASSISTANCE FROM THE JUDGES UNLESS SAFETY IS A CONCERN.

MOVEMENT STANDARDS

All dumbbell movements MUST be alternating and MUST be synchronized with your partner. The synchronized portion of the movement is counted at the top of the rep, meaning both athletes MUST have their hips, knees, and arms fully extended and the dumbbell is directly over, or slightly behind, the middle of their body in order for the rep to count. The dumbbell for each movement starts with both heads of the dumbbell on the ground. athletes may not use the non-lifting hand or arm to assist by making contact with the legs or other parts of the body during the repetition.

SYNCHRONIZED ALTERNATING SINGLE DUMBBELL SNATCHES (ALL DIVISIONS)

Athletes must lift the dumbbell overhead in one motion. A clean and jerk is not allowed. Touch-and-go is permitted. Both heads of the dumbbell must come in contact with the ground. Bouncing the dumbbell is not allowed. Athletes 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. On the next rep, athletes MUST change which arm performs the next Dumbbell Snatch for the reps to be completed as alternating. Athletes may not receive any assistance in resetting the dumbbell. Athletes may NOT drop the dumbbell at any point of the lift unless safety is a concern. If the athlete deliberately drops the Dumbbell, a 10 rep penalty will be given on the final score.

BURPEE BOX GET OVERS, ALTERNATING REPS (ALL DIVISIONS)

For the burpee, the athlete must be perpendicular to the box at the bottom position, with the athlete's chest touching the ground. A step out or jump out and back from the bottom of the burpee IS allowed. The athlete must come to their feet and get over the box to the other side where the rep will be counted. When landing on the floor on the other side of the box, the athlete must land within the width of the box, tape lines will be set on the floor for the landing area. When getting over the box, landing on top of the box is allowed, but not required. The hands, forearms, knees and feet are the only body parts that can come in contact with the top of the box. The athlete’s entire body, including the legs must go OVER the box NOT around it, but if the athlete has the knee(s) landing on top of the box, the feet, and only the feet, can swing around the side of the box. Full extension at the top is not required. Once athlete 1 lands on the opposite side of the box, the judge will prompt athlete 2 to begin their rep. When the athlete completes a rep, the athlete MUST return back to the side of the box where the burpee was performed. When returning to the burpee side, the athlete must use the area on the side opposite of the judge/box in their respective lane. If a no rep occurs, the same working athlete MUST restart the entire rep beginning with the burpee.

SYNCHRONIZED ALTERNATING SINGLE DUMBBELL DEVIL’S PRESS (ALL DIVISIONS)

With one of the athletes hands on the dumbbell and the other hand on the floor, athletes will perform a burpee with their chests making contact on the floor. From here, the athletes will return to their feet, never taking their hands from the dumbbell and floor. A step out or jump out and back from the bottom of the burpee IS allowed. Next, athletes shall snatch or swing the dumbbell from the floor, and finish the arm holding the dumbbell fully locked out overhead. Athletes may “swing” the dumbbell between their legs, but not outside the legs, to help to build momentum to get the dumbbell overhead. A clean and jerk is not allowed. Athletes may not use the non-lifting hand or arm to assist by making contact with the legs or other parts of the body during the repetition. On the next rep, athletes MUST change which arm performs the next Devil’s Press for the reps to be completed as alternating. Athletes may not receive any assistance in resetting the dumbbell. Athletes may NOT drop the dumbbell at any point of the lift unless safety is a concern. If the athlete deliberately drops the Dumbbell, a 10 rep penalty will be given on the final score.

SYNCHRONIZED ALTERNATING SINGLE DUMBBELL HANG CLUSTERS (ALL DIVISIONS)

Athletes will deadlift the dumbbell off of the floor and the athletes must pause with the dumbbell at the hang position between the legs in a fully locked out standing position. From there, athletes will perform a hang squat clean, with the dumbbell contacting the shoulder, directly into a thruster. The crease of the athlete's hip must clearly pass below the top of the athlete's knees in the bottom position of the hang squat clean. Receiving the dumbbell in the bottom of the squat is not required. A power clean followed by a front squat will be permitted. The thruster portion of the movement must be completed in one fluid motion from the bottom of the squat. A hang squat clean followed by a jerk is not allowed. On the next rep, athletes MUST change which arm performs the next Cluster for the reps to be completed as alternating. When performing the next rep the dumbbell must pass through the hang position between the legs with a straight arm before doing the next cluster. Athletes may not receive any assistance in resetting the dumbbell. Athletes may NOT drop the dumbbell at any point of the lift unless safety is a concern. If the athlete deliberately drops the Dumbbell, a 10 rep penalty will be given on the final score.

EVENT 3 - “RED LIGHT, GREEN LIGHT”

Complete the following for MAX load:

2 Hang Squat Cleans + 2 Shoulder-to-Overhead + 2 Thrusters

*Each athlete will get 3 attempts. Athletes will have 45 seconds to complete the complex. There will be a 30 second transition between each athlete. Workout will be 7 minutes total.

FLOW

This workout begins with both athletes standing behind the pull up bars. At the call of 3,2,1, LIFT!… Athlete 1 will move to the barbell, athlete 2 will remain behind the pull up bars.

Athlete 1 will have :45 to complete the following complex…

2 Hang Squat Cleans + 2 Shoulder-to-Overhead + 2 Thrusters

After the :45 time frame, there will be a :30 transition time before the 2nd athlete’s attempt.

Before athlete 2 starts their :45 time frame to lift, both athletes must be behind the pull up bars.

At the next call of 3,2,1, LIFT!… Athlete 2 will now move to the barbell to complete the same complex.

This format will continue until both athletes have completed 3 lifts each. Score is the combined heaviest completed complex of both athletes.

GENERAL/EQUIPMENT STANDARDS

•The barbell can be preloaded for the first attempt.

•Barbell clips must be used.

•Each athlete MUST declare the weight being attempted.

There will be a total of 225lbs in each lane. If you require more weight, please inform us during your athlete corral. Weights provided will be… (2 x 45lbs) (2 x 25lbs) (2 x 15lbs) (4 x 10lbs) (2 x 5lbs) (2 x 2.5lbs)

•If the bar is dropped, let go, slipped or rests on the floor at any time after the barbell is lifted from the floor, the lift will be considered over and you have the option to reattempt the complex if time permits. A re-grip at the hips or hang position is permitted, but resting the bar deliberately on the legs, or hips will be considered a broken complex, the attempt is over and you must start over.

•If you miss any part of the complex, the judge will inform you and you can continue as long as the missed movement is completed to continue with the complex. But once the bar drops or you bring the bar back to the floor, the attempt is done and you must start over and complete the complex if time permits.

•The bar + athlete must be in front of the lifting line during the entire complex. If any part of the barbell and/or athlete crosses the line the attempt will be considered over and you attempt the complex from the beginning if time permits. 

•The entire complex must be finished within the :45 time frame. This means, the final thruster must be completed and athlete returned to a fully controlled locked out standing position at :44 or earlier.

•Both athletes MUST be behind the pull up bars before either athlete moves to the barbell to lift.

•The non-lifting athlete MUST stay behind the pull up bar while the other athlete is lifting.

•The changing of weights can only happen during the :30 transition time. Both athletes may work together to change the weights

•All remaining weights left on the floor must be behind the lifting line and within your own lane. If any weight is left on the floor in another lane or in the lifting area, you must place everything back before the athlete lifts.

•Athletes may NOT wear gymnastics grips or weightlifting straps during this event.

•THERE WILL BE NO ASSISTANCE FROM THE JUDGES UNLESS SAFETY IS A CONCERN.

MOVEMENT STANDARDS

HANG SQUAT CLEAN

The athlete will deadlift the barbell off of the floor and the athlete must pause with the barbell in a fully locked out standing position. From there, the athlete will perform a Hang Squat Clean. The crease of the athlete's hip must clearly pass below the top of the athlete's knees in the bottom position of the hang squat clean. Receiving the barbell in the bottom of the squat is not required. A power clean followed by a front squat will be permitted provided there is continuous downward motion during the movement.. The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar. When attempting the second rep, athletes must pass through the hang position or any part of the thigh or hip with straight arms.

SHOULDER-TO-OVERHEAD

The shoulder-to-overhead begins after completing the second Hang Squat Clean. A Press, Push Press, Push Jerk, or Split Jerk are all permitted as long as the required finish position is achieved. The rep is credited when the barbell is locked out overhead with the arms, hips, and legs fully extended and the bar is over or slightly behind the center of the athlete’s body, with feet in line. If the athlete fails the jerk and brings the barbell back to the rack position, the athlete may reattempt the jerk. When attempting the second rep, athletes may string or absorb into the next rep as long as the first rep is brought to the locked out position in full control.

THRUSTER

The crease of the athlete’s hip must clearly pass below the top of the knees in the bottom position. The rep is credited when the athlete reaches full lockout with the barbell overhead. The athlete’s hips, knees, and arms must be fully extended, and the bar must be directly over, or slightly behind, the middle of their body. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.

EVENT 5 - “SIMON SAYS”

For time:

Buy-In: 75 Wallballs

then…

5 rounds of:

5 Synchro Bar Muscle-Ups

7 Synchro Power Cleans

then…

Cash-Out: 75 Wallballs

TIME CAP - 15:00

WEIGHTS/MOVEMENTS PER DIVISION

RX: Medicine Ball 20lbs/14lbs to 11ft/10ft Target | Barbell - 115lbs/85lbs

RX Masters: Medicine Ball 20lbs/14lbs to 11ft/10ft Target | Bar Height - Between Collarbone & Chin | Barbell - 95lbs/65lbs

Intermediate: Medicine Ball 20lbs/14lbs to 11ft/10ft Target | Bar Height - Between Collarbone & Chin | Barbell - 95lbs/65lbs

Intermediate Masters: Medicine Ball 14lbs/10lbs to 11ft/10ft Target | Bar Height - Between Collarbone & Chin | Barbell - 75lbs/55lbs

Novice: Barbell - Medicine Ball 14lbs/10lbs to 11ft/10ft Target | Bar Height - Between Mid Chest & Collarbone | Barbell - 75lbs/55lbs

Novice Masters: Barbell - Medicine Ball 14lbs/10lbs to 11ft/10ft Target | Bar Height - Between Mid Chest & Collarbone | Barbell - 75lbs/55lbs

FLOW

This workout begins with athletes standing on the starting mat. At the call of 3,2,1, GO!… Athletes will move to the wall and perform 75 Wallballs at the required weight to the 11 foot/10 foot target. These are shared reps, no minimum work requirement between the athletes. One athlete working at a time. Once the Wallballs are complete, athletes will move to the pull up bars and perform 5 Synchronized Bar Muscle Ups. Intermediate and Novice divisions will perform Synchronized Jumping Bar Muscle Ups. Once the Bar Muscle Ups are complete, athletes will move to the barbells and perform 7 Synchronized Cleans. The 5 Synchronized Bar Muscle Ups and 7 Synchronized Cleans will continue for a total of 5 rounds.

Once the 5 rounds are complete, athletes will move back to the wall and perform another 75 Wallballs at the required weight to the 11 foot/10 foot target. Once again, These are shared reps, no minimum work requirement between the athletes. One athlete working at a time. 

Time will be called when the team is on the finishing mat. If a team does not complete the reps under the given time cap, the score will be the total amount of reps completed within the time cap.

GENERAL/EQUIPMENT STANDARDS

•Both Wallball sets are shared reps with only one athlete working at a time.

•Wallball target for men is 11 feet. Wallball target for women is 10 feet.

•The synchronized part of the Bar Muscle Ups is when both athletes have the arms locked out on top of the bar.

•The synchronized part of the Cleans is when both athletes are in a fully locked out standing position with the barbell on the shoulders with the elbows forward.

•Athletes MUST clearly show the synchronized part of the Bar Muscle Ups and Cleans for the rep to count. A slight pause is HIGHLY recommended. If it is clearly not shown, it will be a no rep until both athletes show it.

•For Novice and Intermediate divisions, there will be some overlap from the lane to the left. The overlap will be from the athlete performing their Jumping Bar Muscle Ups. The barbells in your lane will be placed in the correct position to optimize space and keep all athletes safe during the workout.

•THERE WILL BE NO ASSISTANCE FROM THE JUDGES UNLESS SAFETY IS A CONCERN.

MOVEMENT STANDARDS

WALLBALLS

At the start of each rep, the ball must be in the support position in front of the body. Squat until the hip crease is below the knee. A squat clean to start the set is allowed but not required as long as the ball starts on the ground. Men will throw to a 11 foot target. Women will throw to a 10 foot target. The rep is credited when the center of the ball hits the target at or above the specified height. If the ball hits low or does not hit the wall, the rep will not count. If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce. When switching partners to accumulate the reps, the ball MUST be dropped and settle on the ground before the next partner starts the next reps. The ball cannot be caught after the rebound off of the wallball target and the ball cannot be caught off of the bounce from the previous partner.

SYNCHRONIZED BAR MUSCLE UPS

Athletes 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. Athletes must pass through some portion of a dip before locking out over the bar. The rep is credited when both athletes arms are fully locked out in the support position above the bar and their shoulders are over or slightly in front of the bar. Only the athlete's hands, and no other part of the arms, may touch the bar during the rep. Removing your hands while in the support position is not allowed.  At lockout, only the athlete's arms may support the athlete's weight. Athletes will face the bleachers.

SYNCHRONIZED JUMPING BAR MUSCLE UPS

Athletes must begin with or pass through a hang below the bar, with arms fully extended and feet on the ground. A kip motion on the floor under the Rogue Bar is acceptable. After showing full arm extension under the Rogue Bar, athletes must pass through some portion of a dip before locking out over the bar. Athletes are not required to jump from the bottom position. Athletes may stand after showing full arm extension under the Rogue Bar and then jump on top of the bar. The rep is credited when both athletes arms are fully locked out in the support position above the bar and their shoulders are over or slightly in front of the bar at the same time. Only the athlete's hands, and no other part of the arms, may touch the bar during the rep. Removing your hands while in the support position is not allowed.  At lockout, only the athlete's arms may support the athlete's weight. For Intermediate divisions, the Rogue Bar will be set between the collarbone and chin. For Novice divisions, the Rogue Bar will be set between mid-chest and collarbone. Rogue Bars will be staggered and athletes will face each other.

SYNCHRONIZED CLEANS

The barbells begin on the ground. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athletes can begin the next repetition. Muscle cleans, power cleans, squat cleans, and split cleans are permitted. Hang cleans are not allowed. The rep is credited when the athlete's hips and knees reach full extension, the feet are in line, and the bar is supported in the front-rack position, with the elbows clearly in front of the hands at the same time. If the bar is lowered from the rack position before the hips and knees reach full extension, the rep will not count. Barbells will be staggered and athletes face each other.

FINAL EVENT - “WHAT TIME IS IT MR. WOLF?”

For time:

40ft. Worm Lunges

80ft. Handstand Walk (40ft there and back, 5ft unbroken increments, shared)

40 Worm Squats (move forward after every 10 squats)

80ft. Handstand Walk (40ft there and back, 5ft unbroken increments, shared)

40ft. Worm Lunges

TIME CAP - 7:00

WEIGHTS/MOVEMENTS PER DIVISION

RX: Worm - 200lbs/150lbs

RX Masters: Worm - 150lbs/100lbs

Intermediate: Worm - 150lbs/100lbs | 80ft Dual Dumbbell Overhead Walk per partner @ 50lbs/35lbs, each 40ft distance MUST be Unbroken

Intermediate Masters: Worm - 100lbs/70lb | 80ft Dual Dumbbell Overhead Walk per partner @ 50lbs/35lbs, each 40ft distance MUST be Unbroken

Novice: Worm - 100lbs/70lb | 80ft Dual Dumbbell Overhead Walk per partner @ 35lbs/25lbs, each 40ft distance MUST be Unbroken

Novice Masters: Worm - 100lbs/70lb | 80ft Dual Dumbbell Overhead Walk per partner @ 35lbs/25lbs, each 40ft distance MUST be Unbroken

FLOW

This workout begins with athletes standing on the starting mat. At the call of 3,2,1, GO!… Athletes will move to the worm and complete a 40ft Walking Lunge. Once the Worm Walking Lunges are complete, RX teams will complete a 80ft. Handstand Walk, this is shared work and must be completed in 5ft. unbroken sections. For Novice and Intermediate teams, each athlete will complete a 80ft. Dual Dumbbell Overhead Carry, this must be done in 40ft. unbroken sections. Once the Handstand Walking and Dual Dumbbell Overhead Carries are completed, athletes will head back to the Worm, pick it up and move to the first 10ft. section. In each 10ft section, athletes will perform 10 Worm Squats. This will happen for 4 sections for a total of 40 Worm Squats. When the last rep of the Worm Squats are complete, athletes must walk the worm forward to clear the last tape line to drop the worm. The worm must be behind the tape line before continuing. Once the Worm is in the correct area, athletes will head back to the Handstand Walking/Dual Dumbbell Overhead Carries and complete the same distance as before. Once complete, athletes will head back to the worm and finish the workout with a 40ft. Worm Walking Lunge. Once the lunges are complete, a sprint to the finish mat is required to stop the time.

Time will be called when the team is on the finishing mat. If a team does not complete the reps under the given time cap, the score will be the total amount of reps completed within the time cap.

GENERAL/EQUIPMENT STANDARDS

•Before each set of the Worm Lunges, the worm must clearly be behind the tape line before picking up.

•The 40ft. length of Walking Lunges is complete when the athlete in the back of the worm crosses the 40ft. tape line.

• Before starting the next movement, teams must have the Worm clearly behind the tape lines.

• For the Handstand Walks, this is a shared distance. Athlete’s must complete 5ft unbroken sections. You can switch athletes anytime, no minimum work requirement per athlete. The non-working athlete must stay behind the working athlete at all times and not walk into any other lanes.

•For the Dual Dumbbell Overhead Carry, each athlete must complete 80ft. total and must be done in 40ft unbroken sections. Athletes can complete the entire 80ft unbroken, but the entire body of the athlete and the dumbbells must clearly pass the 40ft. tape line before turning around and continuing.

•The dumbbell MUST BE PLACED DOWN. If dumbbells are dropped or thrown deliberately, a no rep will be given for the first drop. If it happens again, a penalty will be added to the final score. If it happens a third time, your team will be disqualified.

For the Worm Squats, 10 reps will be completed in each 10ft section for a total of 40 reps. You must walk the worm forward to the front of the 10ft. section and then complete the squats. The judge will prompt you when to start your reps.

•After the Worm Squats, athletes must move the worm forward past the last tape line before dropping the worm and continuing.

•THERE WILL BE NO ASSISTANCE FROM THE JUDGES UNLESS SAFETY IS A CONCERN.

MOVEMENT STANDARDS

WORM LUNGES (ALL DIVISIONS)
Each step starts with the athletes on the same side of the Worm, with the Worm resting on their shoulders. At the bottom, each athlete’s knee must make contact with the ground at the same time. At the top of each step, each athlete’s hips and knees must be fully extended at the same time before beginning the next step. The rep ends when the back athlete’s feet cross the tape line in a fully standing lock out position. 

HANDSTAND WALKING (RX DIVISIONS)

Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted. Stepping over the line or landing with your hands on or over the line is a “no rep.” Must walk forward. Coming down from the hands at any time requires a restart from behind the last line successfully crossed. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. Each 5-foot section will count as 1 rep. Must handstand walk across the line. Jumping both hands over the line to finish a section is not allowed. Non-working athletes must stay behind the working athlete at all times.

DUAL DUMBBELL OVERHEAD CARRY (NOVICE & INTERMEDIATE DIVISIONS)

The dumbbells must remain overhead. Straight arms are not required, but both heads of the dumbbells must remain above the head at all times, A full grip around the handle of the dumbbell must be maintained for the duration of the walk. Resting the head of the dumbbell in the hand is NOT allowed. The dumbbells and/or hands cannot be held or pressed together. The athlete must reach the distance of a repetition before lowering the dumbbells from overhead.

​​WORM SQUATS (ALL DIVISIONS)

Each rep starts with both athletes on the same side of the Worm, with the Worm resting on their shoulders. At the bottom of the squat, each athlete’s hip crease must clearly pass below the top the knees at the same time and both athletes must return to a full standing locked out position before starting the next rep. The synchro portion of this movement is at the bottom of the squat. After 10 Worm Squats, athletes must walk the worm forward to the front of the next 10ft. section before performing another set of 10 reps. This format will continue until 40 reps of the Worm Squat are completed.