2021 Tundra Games

Every 2:00 x 5 Rounds

Buy In: 

14 Toes to Bar

7 Burpee Box Jump Overs

In the remaining time of each 2:00, complete as many as possible:

40 alternating DB Snatch 70/50 

20 SB Clean 150/100 

-rest 1:00 after each round-

Workout Flow

Athlete will begin on the start mat and at the call of 3, 2, 1, go will buy in with 14 toes to bar then 7 burpee box jump overs. With the remainder of the round time, they will chip away at 40 alternating dumbbell snatches. At the 2:00 mark, athletes will stop working and reset to their start mat for a 1:00 rest. Each round will begin with the buy-in, athlete will pick up where they left off and continue in this fashion until the 20th over the shoulder sandbag clean is complete then run to the finish. 

Score is time.

Movement Standards

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. At the start of each rep, the arms must be fully extended and the heels must be brought back behind the bar. Athletes may wear hand protection (gymnastics style grips, gloves, etc. Overhand, underhand, or mixed grip are all permitted. The rep is credited when both feet come into contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

Burpee Box Jump Over: The athlete must face the box at the bottom position, with the athlete's chest and hips touching the ground. The athlete must come to his or her feet and must jump over the box to the other side where the athlete will start the next rep, again facing the box. The jump must be a two-footed jump, and only the athlete’s feet may touch the box. Landing on top of the box is allowed, but not required, but the feet must go over the box not around it. Each rep, including the final rep, is complete once the athlete has landed on the other side of the box from the last completed burpee.

Alternating Dumbbell Snatch: The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, both heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition. The dumbbell must be lowered below the top of the athlete´s head before he or she can switch hands for the next rep. The non-lifting hand and arm may not be in contact with the body during the repetition. If the athlete receives a no rep and has already switched hands, the athlete must perform a good rep on the offending side for the next repetition to count. At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete's body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch. However, both feet must return and be in line under the athlete's body while the dumbbell is locked out overhead.

Sandbag Clean: The sandbag will always start from the ground, athletes must move the sandbag from the ground over their shoulder, showing full extension at both the knees and hips before dropping the sandbag behind them. The sandbag may not go around the shoulder.

For Time

CAP 17:00

Intermediate
Part A

30 Wall Balls

20/16 Cal Assault Bike

10 Thrusters (115/85)

Part B

10 Thrusters (115/85)

20/16 Cal Assault Bike 

30 Wall Balls

Scaled  
Part A

30 Wall balls 14/10

16/12 Cal Assault Bike

10 Thrusters (95/65)

Part B

10 Thrusters (95/65)

16/12 Calorie Assault Bike

30 Wall balls (14/10)

Workout Flow:

All athletes will start on their start mat and at the call of 3, 2, 1, Go, Athlete 1 will begin to work through 30 wall ball shots, calories on the Assault bike, and 10 thrusters. After their last thruster, Athlete 1 will run back to tag Athlete 2 who will complete their 30 wall ball shots, calorie bike, and 10 thrusters. Athlete 2 will then run to the start and tag Athlete 3 to begin their round of 30 wall balls, calorie bike, and 10 thrusters. Once Athlete 3 has completed their last thruster, they will then run back to tag Athlete 1 to begin Part B, 10 thrusters, calorie bike and 30 wall balls. Athlete 1 will then tag Athlete 2 and the team will continue in this manner until Athlete 3 completes their 30 wall balls, when they will run to the finish and time will be recorded. 

Score is total time.

Movement Standards

Wall ball: in the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits below or does not hit the target it is a no rep.

Bike: The athletes may not touch the monitor. The monitor will be reset between rounds. Athletes must remain seated on the bike until the entire team finishes required calories.

Thruster: This is a standard thruster. The rep begins in the bottom of a squat with the hips below parallel, and the bar in contact with the shoulders in the front rack position. The athlete will bring the bar to standing and proceed to press the bar overhead in one continuous motion. Jerking under the bar is not allowed and will result in a no rep. A squat clean into the first rep is allowed so long as the requisite depth is met. 

INDIVIDUAL EVENT 6: 

For time

30 Wall Ball

20 Calories Assault Bike

10 Thrusters 

(4:00 CAP)

-2:00 Rest-  

individual

10 Thrusters

20 Calories Assault Bike

30 Wall Balls

(4:00 CAP)

Score is 2 separate times, Part A and Part B, each worth 50 points.

Workout Flow:

Athlete will begin on their start mat and at the call of 3, 2, 1, go, they will have 4:00 to complete 30 wall ball shots, then 20 calories on the Assault bike, and 10 thrusters. Once the 10th thruster is complete, time will be noted and athlete will return to their start mat to rest for 4:00. When 2:00 rest has elapsed, athlete will return to their barbell and have 2:00 to complete 10 thrusters, 20 calories on the Assault bike, and 30 wall balls. After the final wall ball shot is complete, they will sprint to the finish when time is called.

Movement Standards

Wall ball: in the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits below or does not hit the target it is a no rep.

Bike: The athletes may not touch the monitor. The monitor will be reset between rounds. Athletes must remain seated on the bike until the entire team finishes required calories.

Thruster: This is a standard thruster. The rep begins in the bottom of a squat with the hips below parallel, and the bar in contact with the shoulders in the front rack position. The athlete will bring the bar to standing and proceed to press the bar overhead in one continuous motion. Jerking under the bar is not allowed and will result in a no rep. A squat clean into the first rep is allowed so long as the requisite depth is met.

MALE
21 Cal Bike Erg

9 Ring Muscle Up 

21 Cal Row 

9 Bar Muscle Up  

15 Cal Bike Erg

6 Ring Muscle Up 

15 Cal Row

6 Bar Muscle Up

9 Cal Bike Erg

3 Ring Muscle Up

9 cal Row

3 Bar Muscle Up

FEMALE
21 Cal Row

9 Bar Muscle Up

15 Cal Row

6 Bar Muscle Up

9 Cal Row

3 Bar Muscle Up

45 Cal Bike Erg

9 Ring Muscle Up

Workout Flow

Male athletes will start at the start mat. At the call of 3, 2, 1, Go athletes will complete 21 calories on the bike, then move to the rings to complete 21 ring muscle ups. Once ring muscle ups are complete, they will then move on to row 21 calories and 9 bar muscle ups. Athlete will complete repeat these movements in the correct rep scheme, finishing with 3 bar muscle ups. After the last bar muscle up, athlete will sprint to the finish.

Female athletes will start at the start mat. At the call of 3, 2, 1, Go athletes will row 21 calories, then move to the rig to complete 9 bar muscle ups, then back to the rower for 15 calories and 6 bar muscle ups and continue until they complete 3 bar muscle ups. Athletes will then perform 45 calories on the bike and 9 ring muscle ups. After the final muscle up, athlete will sprint to the finish.

Score is time. There will be a tiebreak time after each Erg movement.

Movement Standards

Bike: Athletes may adjust the seats (and handlebars and dampers) before the workout but may not touch the monitor. Correct number of calories must be achieved before the athlete can come off the bike.

Row: Athletes may adjust the footpads (and dampers) before the workout but may not touch the monitor. Correct number of calories must be achieved before the athlete can come off the rower.

Ring Muscle Up: In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground. At the top, elbows must be fully locked out while supporting yourself above the rings. Control must be shown at the top, pushing away from the rings in any direction before establishing lock out at the top will result in a no-rep. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required. If the heels rise above the bottom of the rings during the kip (do we want to watch for this?), it is a no rep. Rings will be set at a fixed height (I think brian knows this height, should we put that in here?), athletes may not adjust the height of the rings.

Bar Muscle Up: 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.).

Intermediate
72/60 Cal Row 

45/36 Ground to Overhead (115/85)

30/18 Ground to Overhead (135/95)

15/9 Ground to Overhead (155/105)

72/60 Cal Bike Erg 

45/36 Pull Ups

30/18 Chest to Bar

15/9 Bar Muscle Up 

Scaled

60/48 Cal Row 

45/36 Ground to Overhead (115/85)

30/18 Ground to Overhead (135/95)

15/9 Ground to Overhead (155/105)

60/48 Cal Bike Erg 

30/18 Pull Ups

Score is time.

Workout Flow

Intermediate: All athletes will begin on their start on the line. At the call of 3, 2, 1, Go Athletes chip away at 72/60 calorie row. Athletes can split up the work as desired. Once the team has completed the row, they may move on to clean and jerk or snatch the barbell at the respective weight. Once the final snatch or clean and jerk at 155/105 is completed, athletes move on the the bike erg. Once the team has completed 72/60 calories on the bike erg, they may proceed to the pull up bar. Once the final bar muscle up is complete the last athlete will then sprint to the finish where time is called.

Scaled: All athletes will begin on their start on the line. At the call of 3, 2, 1, Go Athletes chip away at 60/48 calorie row. Athletes can split up the work as desired. Once the team has completed the row, they may move on to clean and jerk or snatch the barbell at the respective weight. Once the final snatch or clean and jerk at 95/65 is completed, athletes move on the the bike erg. Once the team has completed 60/48 calories on the bike erg, they may proceed to the pull up bar. Once the final bar muscle up is complete the last athlete will then sprint to the finish where time is called.

Movement Standards

Bike: The athletes may not touch the monitor. The monitor will be reset between rounds. Athletes must remain seated on the bike until the entire team finishes required calories.

Row: Athletes may adjust the footpads before the workout but may not touch the monitor. Correct number of calories must be achieved before the athlete can come off the rower.

Pull up: 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. 

Chest to Bar Pull Up: This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar, below the collarbone. 

Bar Muscle Up: 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.).

Snatch: The barbell begins on the ground and must be lifted overhead in one motion. Power, squat and split snatches are all permitted, but in each instance the athlete’s feet must be brought back in line. The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line. Only the athlete’s feet are allowed to touch the ground.

400m Run

8 deadlift 315/215 ← This was supposed to be before the gymnastics and was written in 

Backwards the other two rounds were backwards too.

28/24 handstand push up

400m Run 

8 deadlift 315/215

20/18 strict handstand push up

400m Run 

8 deadlift 315/215

120’ handstand walk (10’ unbroken segments)

Score is time

Workout Flow:

Athlete will begin on their start mat and at the call of 3, 2, 1, go, they will run down their lanes and onto the designated running path. They will run back in through their lane to perform 36 handstand pushups followed by 10 deadlifts. Once the deadlifts are complete, the athlete will go for their second run, followed by 24 strict handstand push ups and 10 deadlifts. At the completion of the deadlifts, athlete will run down their lanes for the second 400m run, come back and perform 24 strict HSPU and 10 deadlifts. They will then leave for their final 400m run, return to complete 120’ HSW and 10 deadlifts. Once the final deadlift is complete, athlete will sprint to the finish and time will be called.

Movement Standards

Run: Athletes must exit and return down their lanes as well as remain on the designated course.

Deadlift: This is a conventional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. Any hand position is allowed, but the arms must be straight throughout. Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted (we don’t want to advertise this as an option, it encourages poor movement), as long as full extension of the knees and hips is eventually reached.

HSPU: The movement begins at the top of a handstand with the arms fully locked out, only the heels on the wall, and the hands placed clearly within the marked area (say the area they get?). The palm of the hand must remain within the taped area. At the bottom of each rep, the head touches the ground and at the top of each rep, the arms return to fully locked out with only the heels on the wall. Kipping is allowed as long as the other requirements are met.

Strict HSPU: The movement begins at the top of a handstand with the arms fully locked out, only the heels on the wall, and the hands placed clearly within the marked area. The palm of the hand must remain within the taped area. At the bottom of each rep, the head must make contact with the ground. At the top of each rep, the arms return to fully locked out with only the heels on the wall. Any kip or momentum from the hips will result in a no-rep. Only the heels of the feet are allowed to touch the wall at any time during the movement.

Handstand Walk: The athlete must kick up with their whole hands behind the taped line and segment is counted when the entirety of both hands are across the line. Athletes must walk forward, backward or sideways HS walk is not permitted. If the athlete comes down at any time, the athlete must reset to the beginning of the failed segment. Athletes must handstand walk across the line and may not jump both hands over the line to finish a section.  Athletes must stay within their lane as they travel forward. 

For Max Weight

Clean

Score is heaviest weight successfully lifted.

Workout Flow: 

Each athlete will begin at their barbell. The athlete will be permitted to load the bars to the desired weight prior to the initial attempt. Each athlete will be given a 20 second window to perform a clean. Any style clean is permitted. If the athlete misses they are permitted another attempt and will be counted as a good rep if it is completed within the designated time frame. Athletes must declare their attempt weight.

Athletes will be given 3 - 20 second time slots in which to lift. 

Movement Standards

Clean - The barbell will begin on the ground. A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.

Team Event 4 (all teams)

Each Athlete has 3 minutes

Athlete 1 -  1 Hang Clean

Athlete 2 -  1 Hang Clean + 1 Clean

Athlete 3 -  Clean

Score is combined total of each athlete’s heaviest successful lift.

Workout Flow

All athletes will start on their start mat and the barbell may be preloaded for Athlete 1. At the call of 3, 2, 1, GO Athlete 1 will have from 0:00 to 3:00 to complete a 1 Rep Max Hang Clean. Athlete 2 will then have from 3:00 - 6:00 to complete their 1 Rep Max Hang Clean + Clean complex. Athlete 3 will have from 6:00 - 9:00 to perform a 1 Rep Max Clean. Athletes must declare their attempt weight and can go up or down in weight. Team members may help load and unload but must stay behind the lifting athlete when an attempt is made. 

Movement Standards

Hang Clean: Each repetition must be taken from the floor to a deadlift lockout (hips and knees fully extended, and head and shoulders behind the bar) before re-dipping to initiate the hang clean. Once the bar has been deadlifted, re-dipping below the top of the knee is not permitted. The rep is credited when the athlete is standing with the barbell on their shoulder, hips and knees fully extended, feet in line and the elbows in front of the bar.

Clean - The barbell will begin on the ground. A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.

Hang Clean + Clean Complex: Same standards as the Hang Clean and Clean. Must be touch and go and hands must not leave the barbell between the lifts. If the athlete misses any portion of the complex, it is a no rep.

For Time (CAP 30:00)

3 mile run (with a vest 20#/14#) 

Workout Flow

All athletes will start behind the start line. At the call of 3, 2, 1, GO athletes will run the designated course (one lap = 1.5 miles, two laps = 3 miles.) Time is called when the athlete crosses the finish line.

Score is time.

Movement Standards

Run: Athletes must remain on the designated course and vest must be worn for the entirety of the event.