The MFLH Fight For the Fittest 2023

RX

For time: 12 minute time cap
50/40 Calorie Row
150 Double-Unders
50 Single Arm KB Clean & Jerk / Snatch (70/44)*
150 Double-Unders
50/40 Calorie Row

*switching arm as needed 

Intermediate

For time: 12 minute time cap
50/40 Calorie Row
150 Single Unders
50 Single Arm KB Clean & Jerk / Snatch (53/35)*
150 single-Unders
50/40 Calorie Row

*switching arm as needed 

Masters 40+

For time: 12 minute time cap
50/40 Calorie Row
100 Double Unders
50 Single Arm KB Clean & Jerk / Snatch (53/35)*
100 Double-Unders
50/40 Calorie Row

*switching arm as needed 

Scoring:

Score is time the workout is completed OR the time cap plus reps remaining.

Workout Flow:

Athletes will start their workout seated with feet strapped into the rower.  On the count of 3,2,1 go, athletes will begin their 50/40 cal row.  Once the athlete completes the required calories they can depart the rower and proceed to their designated jumping area where their rope will be waiting.  Athletes will complete the required number of  double/single unders and then advance forward to their KB.  All athletes will then complete 50 KB ground to overhead.  Once completed the athletes will return to the jump rope and then to the rower.  The workout is completed when the athlete finishes the required calories on the rower.

Standards:

Row

• Athletes are allowed to adjust damper on rower before or during the workout. Athletes may adjust the monitor angle prior to start of the workout but can not adjust settings. 

• Athlete’s will be responsible for turning on their monitor for their final row.

• The athlete can not let go of the handles until the calories are completed.  If the judge determines early departure, the athlete will be assigned a new finish calories, to be determined at the discretion of the judge.  I

Double Unders(RX/Masters)

• Athletes must provide their own ropes.  

• Rope must pass under the athlete twice in one jump for the rep to count.

• Backup ropes are allowed.

Single Unders (Intermediate only)

• Athletes must provide their own rope. 

• Rope must pass under the athlete one time per jump for the rep to count.  

• Athlete must jump with two feet, skipping not allowed

• Double unders will not be counted.

• Backup ropes are allowed.

KB Ground to Overhead

• The athlete must use only one arm at a time to get the KB from the ground to the overhead position.  

• A KB snatch or KB Clean and jerk is acceptable.  

• The athlete is allowed to pause with the KB at the waist or the shoulder prior to reaching the overhead position.

• The non working hand is not allowed to touch the athlete's body or KB until the rep is completed. 

• The rep is completed when the athlete is holding the kb overhead with the arm locked out and knees and hips at full extension.  

• After the rep is completed, the athlete can use their non-working hand to brace the KB back to the floor before starting their next rep

• Athletes can switch arms as desired.

• KB must be returned to the floor before the next beginning of the next rep.  

• Any Kb dropped from overhead will be called a no rep.

• No grips or straps of any kind may be used.

RX

For Time:10 Minute Time Cap

3 rounds of:

10 Front Squats (115/80)

10 Burpees Over Bar

2 rounds of:

20 Shoulder to Overhead (115/80)

20 Toes to Bar

1 Round of:

30 Thrusters (115/80)

30 CTB Pull-Ups 

Intermediate/Masters

For Time:10 Minute Time Cap

3 rounds of:

10 Front Squats (95/65)

10 Burpees Over Bar

2 rounds of:

20 Shoulder to Overhead (95/65)

20 Toes to Bar

1 Round of:

30 Thrusters (95/65)

30 Pull-Ups 

Scoring:

Score is time the workout is completed OR the time cap plus reps remaining.

Workout Flow

On the count of 3,2,1, go, athletes will enter their lane and proceed to their barbell.  They will then complete 3 rounds of front squats and burpees over the bar, followed by 2 rounds of S2O and toes to bar, followed by 1 round of thrusters and CTB/Pull Ups.

The workout ends when the athlete crosses the finish line.

Standards:

Burpees over the Bar  

• The burpee must be performed perpendicular to the barbell with the athlete facing the barbell. 

• The athlete may jump back or step down into the burpee.

• The athlete’s head must be behind the barbell and their chest and thighs must simultaneously touch the ground.  

• Their hands and feet must remain inside the width of the plates at the bottom of the burpee. 

• From this position, the athlete can step up or jump up to their feet. 

• The athlete may “get over” the bar anyway they desire.  Single leg jumping or stepping over is permitted. 

• The athlete can not touch the bar on the way over.

• The rep is credited when both feet touch the ground on the other side of the barbell. 

Shoulder to Overhead

• The barbell will start from the ground for the first rep.  The following reps may then be done with touch and go reps from the shoulder.  

• The athlete may get the barbell from shoulder to overhead with any technique (ie. strict press, push press, push jerk, split jerk). 

• The rep is completed when the barbell is overhead with the athlete’s elbows, hips and knees in full extension.  

• No grips or straps may be used on the barbell at anytime.

Toes to Bar

• The rep starts when the athlete is hanging from the bar with full extension and the feet are behind the bar.

• The athletes must have both feet hit the bar at the same time to complete the rep.

• Both feet must pass behind the bar (midline) prior to the start of the next rep.  

• Any grip is allowed.  

• Boxes will be available if needed.  Athletes are responsible for requesting boxes immediately upon entering the workout floor for their heat.

• Athletes will have an assigned pull up bar

Front Squats

• The barbell must remain in the front rack position for the entire rep.

• At the bottom of the movement, the crease of the hip must pass below the knee.

• At the top, the knees and hips must be at full extension with the barbell in control for the rep to count.

• The first rep can be initiated with a squat clean or a hang squat clean.

• No grips or straps may be used on the barbell at anytime

Chest to Bar (RX Only)

• The movement starts with the athlete hanging from the bar in full extension. 

• Athletes must demonstrate clear contact of the chest with the bar to complete the rep.

• Athletes will be given an assigned pull up bar.

• Any grip is allowed

• Jumping chest to bar is not permitted.

• Boxes will be available if needed.  Athletes are responsible for requesting boxes immediately upon entering the workout floor for their heat.

Chin over bar pull ups (Intermediate/Masters)

• The movement starts with the athlete hanging from the bar in full extension. 

• Athletes must demonstrate a clear chin over the bar to complete the rep.

• Athletes will be given an assigned pull up bar.

• Any grip is allowed.

• Jumping pull ups is not permitted.

• Boxes will be available if needed.  Athletes are responsible for requesting boxes immediately upon entering the workout floor for their heat.

Thrusters:

• At the bottom of the rep, the crease of the athlete’s hip must clearly pass below the top of the knees. 

• 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. 

• A full squat clean into the thruster is allowed when the bar is taken from the floor.

• 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.

• no grips or straps may be used on the barbell at any time

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Rx/Intermediate/Masters

On a 9:00 Clock:

90/75 Calorie Bike ERG

6 RM Hang Squat Clean

Scoring:

This is a 2 score workout. 

Score 1- Time to complete bike erg

Score 2- Heaviest weight successfully lifted

Workout Flow:

On the count of 3,2,1 go athletes will proceed to the bike and complete the designated calories.  Once the calories are completed they will immediately proceed to their preloaded barbell and begin their lifts.  Athletes will continue to attempt their lifts for the duration of the 9 minute clock.  *The final rep must be completed prior to the time cap in order for the 6RM to count.

Standards:

Bike Erg:

• Athletes can adjust the bike seat and handlebars prior to the start of the workout

• The athletes monitor will be set to calories and athletes must not adjust monitor settings at anytime.

• Athletes may adjust the bike damper before or during the workout as they see fit.

• Athletes will start the workout behind the bike behind the designated start line.

• The athlete can not depart the bike until the calories are completed.  If the judge determines early departure, the athlete will be assigned a new finish calories, to be determined at the discretion of the judge.  

Hang Squat Cleans: 

• The barbell will be preloaded to a set weight. RX 135/125 Intermediate/Masters 95/85.  

• The weight preloaded on the barbell does not have to be attempted.  The weight can be increased or decreased prior to the first attempt.

• The athletes will have weights available to add weight as desired, but can not change the barbell load until after they have completed their bike.

• The barbell must be deadlifted to full extension before beginning the movement. If the first clean attempt does not come from the hang position it will be called a no rep at that point. 

• Athletes can perform the hang from any of the following positions: high hang, above the knee, or below the knee, as long as the barbell does not touch the floor.

• The hang clean must be completed in one fluid motion.  If the athlete performs a hang POWER clean and then squats to depth it will be a no rep.

• The athlete must pass through a full squat with hips below the knees. 

• 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.

• All 6 reps must be completed without the barbell touching the floor in order to count.

• If the athlete performs a no rep on any of the 6 Hang squat cleans they can continue with the complex as long as the bar does not touch the ground.

• All attempts must have weight clips in order to count.

• All 6 reps must be completed PRIOR to the time cap in order for the rep to count.

• It is the athletes responsibility to announce the weight on the barbell to their judge prior to lifting.

• It is the athletes responsibility to make sure the weight on the barbell is correct.

Rx/Intermediate/Masters

On a 9:00 Clock:

90/75 Calorie Bike ERG

6 RM Hang Squat Clean

Scoring:

This is a 2 score workout. 

Score 1- Time to complete bike erg

Score 2- Heaviest weight successfully lifted

Workout Flow:

On the count of 3,2,1 go athletes will proceed to the bike and complete the designated calories.  Once the calories are completed they will immediately proceed to their preloaded barbell and begin their lifts.  Athletes will continue to attempt their lifts for the duration of the 9 minute clock.

Standards:

Bike Erg:

• Athletes can adjust the bike seat and handlebars prior to the start of the workout

• The athletes monitor will be set to calories 

• Athletes may adjust the bike damper before or during the workout as they see fit.

• Athletes will start the workout behind the bike behind the designated start line.

• The athlete can not depart the bike until the calories are completed.  If the judge determines early departure, the athlete will be assigned a new finish calories, to be determined at the discretion of the judge.  

Hang Squat Cleans: 

• The barbell will be preloaded to a set weight. RX 135/125 Intermediate/Masters 95/85.  

• The weight preloaded on the barbell does not have to be attempted.

• The athletes will have weights available to add weight as desired, but can not change the barbell load until after they have completed their bike.

• The barbell must be deadlifted to full extension before beginning the movement. If the first clean attempt does not come from the hang position it will be called a no rep at that point. 

• Athletes can perform the hang from any of the following positions: high hang, above the knee, or below the knee, as long as the barbell does not touch the floor.

• The hang clean must be completed in one fluid motion.  If the athlete performs a hang POWER clean and then squats to depth it will be a no rep.

• The athlete must pass through a full squat with hips below the knees. 

• 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.

• All 6 reps must be completed without the barbell touching the floor in order to count.

• If the athlete performs a no rep on any of the 6 Hang squat cleans they can continue with the complex as long as the bar does not touch the ground.

• All attempts must have weight clips in order to count.

• All 6 reps must be completed PRIOR to the time cap in order for the rep to count.

• It is the athletes responsibility to announce the weight on the barbell to their judge prior to lifting.

• It is the athletes responsibility to make sure the weight on the barbell is correct.