Fresh Coast Games Online Qualifier 2025

SAME REP/WEIGHTS ACROSS ALL DIVISIONS

ON A 10:00 RUNNING CLOCK:

8,7,6,5,4,3,2,1,1,1.... Thruster

7 Bar Facing Burpees after each set of Thrusters

*Athletes who complete the final bar and the following 7 burpees will then continue completing rounds of 1 Thruster and 7 Burpees until time expires.

Thruster Weight:

Men: 95-115-135-155-175-195-215-225

Women: 55-75-95-115-135-145-155-165

At 3...2...1...GO! Athletes will Clean the bar from the ground to the front rack position (Squat clean allowed). Athletes will perform 8 Thrusters (Full squat including the hip crease passing BELOW the knee into an overhead press as the athletes reach extension through the knees, hips, and arms fully locked out. Jerking is prohibited as well as stepping.). After 8 Thrusters are complete the athlete will now begin 7 Bar Facing Burpees over the bar (Chest to deck with a two foot takeoff and landing is required). While the athlete is performing burpees they may have somebody help them change weights. After athletes complete 7 Bar Facing Burpees they will move back to the barbell to complete 7 Thrusters. Athletes will follow this pattern of Thrusters in a descending rep scheme and 7 BFBOB until they reach the final bar weight of 225/165. If athletes succesfully complete the 1 thruster and 7 burpees of that round they will continue to complete 1 thruster at that same weight and 7 BFBOB until time expires. Scoring of this workout will be the total repetitions completed.

**Make sure to view the full workout explanation that was either sent to the team captains or that can be downloaded from our website: www.freshcoastgames.com under the FCOQ tab at the top left.

RX AND INT UTILIZE DIFFERENT BAR WEIGHTS

AMRAP X 7 MINUTES:

7 Power Snatch

7 Box Jump Overs 24/20

7 Clean & Jerk

7 Box Jump Overs 24/20

BARBELL WEIGHT:

RX: Men 115 Women: 80 (Womens bar = 35lbs)

INT: Men 95 Women: 65 (Womens bar = 35lbs)

BOX HEIGHT: MEN 24" Women 20"

At 3...2...1...GO! Athletes will perform 7 Power Snatches (Take the bar from the ground to overhead in one smooth motion). After the 7th snatch is complete athletes will now move to box jump overs (Jumping on top of the box with both feet touching the top and no other body parts then passing over to the opposite side of the box. Athletes are not required to fully stand up on the box. Rebounding is prohibited). Athletes will move back to the barbell after the completion of their 7th BJO and then perform 7 Clean & Jerks (Taking the bar from the floor to the shoulders, stopping at the shoulders and then proceeding overhead). After the 7th Jerk has been locked out, athletes will move back to the box to complete 7 more box jump overs. Athletes will continue this pattern for the entirety of the 7 minutes. Scoring will be total reps completed.

**Make sure to view the full workout explanation that was either sent to the team captains or that can be downloaded from our website: www.freshcoastgames.com under the FCOQ tab at the top left.

-RX AND INT DIVISION HAVE DIFFERING REP SCHEME AND MOVEMENTS-

RX

3 ROUNDS:

3:00 ON / 1:00 OFF

20 Chest To Bar Pullups

10 DB Box Step-Overs

MAX Double Unders In Time RemaInIng

DB WEIGHT:

Men 50lbs ea. hand

Women 35lbs ea. hand

Box Height: Men 24" Women 20"

INT

3 ROUNDS: (SCORE IS TOTAL DU REPS)

3:00 ON / 1:00 OFF

16 JumpIng Chin Over Bar Pullups

8 DB Box Step-Overs

MAX Double Unders In TIme Remaining

DB WEIGHT:

Men 50lbs ea. hand

Women 35lbs ea. hand

Box Height: Men 24" Women 20"

At 3...2...1...GO! Athletes will perform 20 Chest To Bar Pull Ups (Chest to Bar- The athlete must start each rep with their arms fully extended and their feet off the ground. The rep is credited when the athlete's chest clearly comes into contact with the bar at or below the collarbone). Any style of pull-up or grip is permitted as long as the other requirements are met. After completion of pull ups, athletes will move to their box and pick up a dumbbell in each hand, In a farmers style hold, (Dumbbell hanging to each side of persons body). Athletes will step onto the box with both feet and proceed to step off of the box on the opposite side for a total of 10 repetitions. For the remainder of the 3:00 clock, athletes will perform Double Unders (one jump as the rope passes twice under the feet). When the 3:00 has run out, athletes will stop for a full 1:00 break. This pattern will go on until athletes have completed 3 rounds. Scoring is the total amount of double unders performed across all 3 rounds. The intermediate division will perform 16 Jumping Chin Over Bar Pull-Ups (athlete stands under a bar just out of reach when standing tall and reaching vertically. The athlete jumps and grasps the bar and may either continue their upward momentum with the aid of their arms until their chin reaches above the plane of the bar or they may then kip swing into a kipping chin over bar pull-up. The intermediate division will perform 8 Dumbbell Box Step overs with the same weight and height of box as the RX Division. Just like the RX division, they move onto perform as many Double Unders that they can in the time remaining.

**Make sure to view the full workout explanation that was either sent to the team captains or that can be downloaded from our website: www.freshcoastgames.com under the FCOQ tab at the top left.

-WORKOUT IS THE SAME FOR ALL DIVISION-

FOR TIME:

200 CALORIE ROW

100 T2B

*Athletes choose one of the following rep scheme options:

Option 1: 20 ROUNDS OF 10 CALORIE ROW + 5 T2B

Option 2: 10 ROUNDS OF 20 CALORIE ROW + 10 T2B

Option 3: 5 ROUNDS OF 40 CALORIE ROW + 20 T2B

*Athletes must reset rower back to zero each round and remain seated on rower until the required amount of calories are achieved each round before moving on to the T2B.

This is a choose your own adventure workout with 3 options to choose from. Your option needs to be verballized in your video before starting the clock. Athletes will perform Rowing and Toes to Bar (the Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body) until they have completed 200 Calories on the rower and 100 Toes to Bar in the fashion of one of the 3 options to choose from. The rower must be reset back to zero before starting each round of rowing (another individual may reset your rower for you) and the athlete must remain in the rower seat until the screen shows the proper number of calories needed before moving on to the Toes to Bar. Scoring will be the time it takes to complete the full workout or the total reps completed at the 20:00 time cap.

If an athlete does not complete the prescribed work within the 20 minute window they will add 5 seconds for each rep not completed. Example: If an athlete performing option 2 only completes 9 rounds, they would have 30 reps not completed which would equal 150 seconds. Their score for the workout would be 22:30.

**Make sure to view the full workout explanation that was either sent to the team captains or that can be downloaded from our website: www.freshcoastgames.com under the FCOQ tab at the top left.