Rep Your Box @ PUSH Box Fitness

For Time -

80 Toes to Bar (Resting Athlete: Deadlift Hold)

60 Overhead Squats (Resting Athlete: Plate Overhead Hold in Seated Position)

40 Front Rack Lunges (Resting Athlete: Plank Hold with elbows locked out)

Time Cap: 12 Minutes

Red Division

Toes to Bar, Overhead Squats (135/95), Front Rack Lunges (135/95), Plate Overhead Hold (45/25), Plank Hold

Blue Division

Knees Above Parallel, Overhead Squats (105/65), Front Rack Lunges (105/65)

Scoring Standards

Final score is the time completed for the team format. If the team gets time capped, it is cap + rep remaining.

Team Workout Flow -

General Flow: The team will start on the toes to bar, the non-working athlete will hold a deadlift at their prescribed division weight. The team moves onto overhead squats, the non-working athlete hold an overhead plate hold in the seated position with legs locked out in front at their prescribed division weight. Lastly, the team moves onto the front rack lunges, the non-working athlete hold a plank hold (elbows extended). Chipper reps only count when the static hold is in full force by the non-working athlete.

One athlete is always working on the chipper reps, while the non-working athlete is always completing the static hold. Athletes can swap at any point. There is no minimum amount of work each athlete needs to do. The reps just need to be completed. 

Movement Standards (review videos on our event page) -

Toes to Bar: The athlete can perform the toes to bar strict or kipping. To complete the rep, the athlete must have both toes touch the bar and the feet must break the parallel plane of the rig behind them.

Deadlift Hold: The movement starts from the ground. The athlete can use any grip method they see fit including: double overhand grip or mixed grip. The athlete will stand with the bar, with the hips locked out and shoulders behind the bar to start the deadlift hold. Athletes will continue the hold until they swap out with another teammate.

Overhead Squat: Athletes may snatch the rep or take it from the floor however they would like. At the top of the rep, the barbell must be fully locked out overhead with the hips, knees and arms fully extended (no soft elbows will be allowed), and the barbell is directly over the middle of the body. At the bottom of the rep, the hip crease must reach below the knee. The squat must break parallel.

Overhead Plate Hold: At the top of the rep, the plate must be fully locked out overhead with the knees and arms fully extended (no soft elbows will be allowed), and the plate is directly over the middle of the body. The legs must be straight ahead and locked out (the body being in an L-shape on the floor).

Barbell Front Rack Lunge: The first rep starts from the ground. The bar must be cleaned from the ground to the shoulders. Holding the bar in the front rack position, the athlete will step forward into a lunge. The athlete's knee must touch the floor in the deepest part of the lunge, bringing their foot back to standing the opposite foot will step forward into a lunge.

EMOM 6 -

Max Reps of Ground to Overhead

Minutes 1, 3, 5 - Athlete A

Minutes 2, 4, 6 - Athlete B

Red Division

Ground to Overhead: Ladder 1 (95/65), Ladder 2 (135/85), Ladder 3 (155/105)

Blue Division

Ground to Overhead: Ladder 1 (75/55), Ladder 2 (115/75), Ladder 3 (135/95)

Scoring Standards

Final score is the total reps completed for each athlete, every minute on the minute. Each athletes reps will be added together for a final team score.

Team Workout Flow -

General Flow: Athletes will work in pairs, sharing one barbell for this workout. Athletes are responsible for adding and/or stripping weight on the barbell when needed, either athlete in the pair can do this. Minute 1 Athlete 1 will complete max reps at the prescribed weight, and Minute 2 Athlete 2 will complete max reps at the same prescribed weight. Minute 3, the weight goes up, the team can decide how and when they want to add the weight. Athletes will continue in the same back and forth fashion.

Movement Standards (review videos on our event page) -

Ground to Overhead: Each rep starts from the ground. Athletes can use any of the following: power snatch, squat snatch, split snatch, muscle snatch, power clean & jerk, squat clean & jerk, cluster. At the top, coming to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. The rep must always begin from the ground and is complete when the athlete fully stands with the bar, with the arms, hips, and legs fully locked out.

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For Time -

50 Synchronized Lateral Box Jump Overs

40 Synchronized Burpee to Plate

30 Synchronized Pull-Ups

20 Pistol Squats (Only one athlete needs to go at a time, not synchronized)

Time Cap: 10 Minutes

Red Division

Box Jump Overs (24”/20”), Burpee to Plate (45/25), Pull-Ups, Pistol Squats

Blue Division

Box Step Overs (24”/20”), Burpee to Plate (45/25), Jumping Pull-Ups, Pistol Squats on a Box (24"/20")

Scoring Standards

Final score is the time completed for the team format. If the team gets time capped, it is cap + reps remaining.

Team Workout Flow -

General Flow: Athletes will work in synchronized pairs to complete this workout, with the exception of the pistols where only one athlete needs to go at a time to complete the total 20. 

Movement Standards (review videos on our event page) -

Lateral Box Jump Over: Athletes will start on one side of the box facing each other, jump onto the box with both feet touching the box at the same time, and jump down to the opposite side of the box to complete the rep. The athlete does not have to fully extend hips at the top of the box for the rep to count. Fully jumping over the box will not be allowed.

Burpee to Plate: Athletes will perform a burpee, their chest and thighs must touch the ground at the same time when performing the burpee. Once the athlete is up from the burpee, they must perform a jump, clearing the ground, opening their hips and jumping on top of the prescribed plate on the ground. Both of the athletes' feet must be touching the plate at the same time for the rep to count. One can wait on the plate for the other to get there.

Pull-Up: Athletes can use any of the following techniques: strict, kipping, or butterfly. Athletes must perform a pull-up and their chin must be over the pull-up bar at the same time for the rep to count. 

Pistol Squat: Athlete starts in a standing position, then descend downward into a one-legged squat with their foot in front of them in a straight line. At the bottom of the rep, the hip crease must be in a straight line. The squat must meet parallel. The rep is complete when the athlete fully stands with the hips and legs fully locked out. Athletes can hold their foot out if they choose, but the foot must not touch the ground until they have completely stood up. They DO NOT have to be alternating, it is athlete's choice.

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For Time -

2000 Meter Standing Bike Erg

500 Meter Row

100 Double-Unders

Time Cap: 15 Minutes

Red Division

Standing Bike Erg, Rowing, 100 Double-Unders

Blue Division

Standing Bike Erg, Rowing, 200 Single-Unders

Scoring Standards

Final score is the overall time completed for the team format. If the team is time capped, the score is cap + reps remaining.

Tiebreaker time will be taken in event of a tie on the podium, when athlete 1 completes the workout.

Team Workout Flow -

General Flow: Athlete 1 will start the workout with the 2000 meter standing Bike Erg. Once they complete the Bike Erg, Athlete 2 can start their 2000 meter Bike Erg portion and Athlete 1 will start their 500 meter row, etc., until each athlete has completed the workout. Every meter is equaled to one rep.

On a 5 Minute Clock, Complete -

Max Calories on Ski Erg

Resting Athlete: Must Perform a Sandbag Hold / Hug

Red Division

Ski Erg, Sandbag (125/70)

Scoring Standards

Final score is the total whole calories completed on the ski erg after the 5 minutes is complete.

Team Workout Flow -

General Flow: The team will start with one athlete standing on the base of the ski erg and their hands off the paddle, and the second athlete standing with the sandbag in front of them. Team can decide who does what & when they will swap positions. When the timer starts, the athlete at the sandbag must get the sandbag up into a hold or hug position before the athlete at the ski erg can start skiing (for the calories to count). If the sandbag is dropped at any point, the calories do not count until the sandbag is picked up again.