WORKOUT 21.1

In 10:00

Row 2,000 meters

Max Ground to Overhead*

*A clean and jerk, snatch, or cluster may be used. All movements must pass through a squat prior to reaching overhead lockout for rep to count.

VARIATIONS

Individual and Team Rx:

Men use 155 lbs.

Women use 105 lbs. 

Individual and Team Open, and 40+ Individual:

Men use 115 lbs.

Women use 75 lbs.

Teen 14-17

Boys use 95 lbs. 

Girls use 65 lbs. 

NOTES

This workout begins with the athlete on the rower. After the call of “3, 2, 1 ... go,” the athlete will begin rowing 2,000 meters. Once the row is complete, the athlete will begin max reps ground to overhead. The workout is complete once the 10:00 mark has been reached.

EQUIPMENT

• C2 Rower

• Barbell, collars, and weights loaded to the appropriate level for your division
  

*The official weight is in pounds. For each workout, be sure the athlete has adequate space to safely complete all the movements. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.

VIDEO SUBMISSION 

Video only required for top placers and eligibility for prizes. See video requirements here for more information.

Row

Any damper setting may be used on the rower. The athlete will row the set number of meters before getting off the rower. 

Ground to overhead

A clean and jerk, snatch, or cluster may be used. All movements must pass through a squat prior to reaching overhead lockout for rep to count. A power clean or snatch followed by a front squat or overhead squat for each rep is acceptable. The finish of the movement requires a straight vertical line of the body and arms overhead with the feet together in line. 

WORKOUT 21.2

Individual and Team Rx:

For time:

25 Toes to bar

5 Ring muscle ups

20 Toes to bar

4 Ring muscle ups

15 Toes to bar

3 Ring muscle ups

10 Toes to bar

2 Ring muscle ups

5 Toes to bar

1 Ring muscle up

VARIATIONS

Individual and Team Open, 40+ Master, and 14-17 Teen:

For time:

25 Toes to bar

20 Pull ups*

20 Toes to bar

16 Pull ups

15 Toes to bar

12 Pull ups

10 Toes to bar

8 Pull ups

5 Toes to bar

4 Pull ups

14-minute cap

*For scoring purposes, this is a 90-rep workout. Every 4 pull ups is equivalent to one rep.

NOTES

This workout begins with the athlete standing at their pull up bar for the toes to bar. After the call of “3, 2, 1 ... go,” the athlete will begin their first set of toes to bar. Once the set is complete, they will move to the ring muscle ups or pull ups. Once that set is complete, they will move back again to the toes to bar for the second set. They will continue, and the workout will be complete when all the prescribed work has been done, or the time cap has been reached. 

EQUIPMENT

• Pull up bar station to do toes to bar and pull ups (if applicable)

• Rings for muscle ups (if applicable)

For each workout, be sure the athlete has adequate space to safely complete all the movements. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.

VIDEO SUBMISSION 

Video only required for top placers and eligibility for prizes. See video requirements here for more information.

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 with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. 

Both feet must contact the bar at the same time with the feet inside the hands.

Ring muscle ups

In the muscle-up, the athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the rings during the kip.

The elbows must be fully locked out while in the support position above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted.

Pull up - This is a standard chin-over-bar pullup. 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, with the feet off the ground. Overhand, underhand or mixed grip are all permitted. A rep is counted when the chin passes above the vertical plane of the bar. 

WORKOUT 21.3

For time:

100 Double unders

50 Overhead squats

25 Bar facing burpees

9-minute cap

VARIATIONS

Individual/Team Rx and Open, and 40+ Masters:

Men use 75 lbs.

Women use 55 lbs. 

14-17 Teen:

Boys use 55 lbs.

Women use 35 lbs. 

NOTES

This workout begins with the athlete standing with their jump rope in their hand. After the call of “3, 2, 1 ... go,” the athlete will begin working on their set of double unders. Once the double unders are complete, they will move to the overhead squats and then to the bar facing burpees. The workout is complete once all the bar facing burpees have been completed, or the time cap has been reached.

EQUIPMENT

• Jump rope for double unders

• Barbell, collars, and weights loaded to the appropriate level for your division

For each workout, be sure the athlete has adequate space to safely complete all the movements. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.

VIDEO SUBMISSION 

Video only required for top placers and eligibility for prizes. See video requirements here for more information.

Double unders

This is the standard double-under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

Overhead squats

A clean and jerk or snatch may be used to get the bar to the overhead position. From there, the athlete will squat to where the crease of the hips passes below the knees, while holding the bar overhead. Then, the athlete will stand fully, with the hips and knees fully extended with the bar overhead. The first rep may be squat snatched. 

Bar facing burpees

Each bar facing burpee consists of the athlete facing the bar with the head behind the bar. Each rep requires the chest and thighs to the ground  and then make a two-footed jump over the barbell to the other side. If a two-footed jump is not made, a correct two-footed jump can be made to the other side to complete the rep. It is not required to fully open the hips while jumping over the barbell.