US Army Warrior Fitness Team

• 14 min AMRAP of:

60 Cal row

50 Toes to bar

40 Wall ball shots (20/14 lb, 10/9 ft)

30 Cleans (135/95 lb)

20 Ring muscle 

Row Standards:

The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning of each round and we must clearly see 60 cals rowed on monitor before moving onto the next movement.

Toes to bar standards:

In the 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.

Wallball standards:  

In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the 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 low or does not hit the wall, it is a no rep.

Clean standards:

The barbell begins on the ground. Touch-and-go is permitted. No bouncing.  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

Muscle up standards: 

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.  The elbows must be fully locked out while supporting yourself above the rings. 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

Wallball weight and height: Male-20/'10 Female-14/'9

0-8 minutes: 1RM max snatch

8-16 minutes: 1RM Clean and Jerk

The athlete must change all weight themselves.

Clean and Jerk standards: The Athlete will move the bar from the ground to the shoulder in one smooth motion. The rep will be completed when the Athlete stands up to full extension with the bar on the shoulders and both feet under the hips. The athlete may not touch the platform with any part of the body other than the feet.  Power variations are allowed. Hang variations are not allowed.   and finishes with the weight fully locked out overhead.  A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips, and knees are fully extended, and the bar finishes directly over the body with the feet under the athlete’s center of mass.

Snatch standards:  The barbell must begin on the ground and must be lifted overhead in one motion.  Athlete may full squat snatch passing thought a full squat with hips below knees.  The athlete may not touch the platform with any part of the body other than the feet.  Power variations are allowed. Hang variations are not allowed.   and finishes with the weight fully locked out overhead.

100 Foot Handstand walk

27 Chest to bar pullups

100 Foot handstand walk

21 Chest to bar pullups

100 Foot handstand walk

15 Chest to bar pulluips

100 Foot handstand walk

Handstand Walk Standards:

Handstand walk must be marked in one 25 foot section.
25 foot section must be visibly and clearly marked in 5 foot increments (verifying measurement with measuring tape in intro video).
Athlete must start handstand walk with BOTH hands (palms and fingers) completely behind (no contact with) current 5 foot section line. Kicking up with palms and/or fingers on top of or in front of line will result in a NO REP
Athletes have completed a 5 foot section when BOTH hands have made contact with the floor completely PAST next line marker. Kicking down with palms and/or fingers behind or in contact with line constitutes a NO REP and you must go back to the last completed segment.

Chest to bar standards:

Dead hang kipping or butteerfly pullups are allowed as long as when starting arms are fully locked out and feet are clearly off the ground.  At the top chest must clearly come into contact with the bar below the colarbone.  Tape on the bar and gymnastics grips are not allowed, you must choose one while performing this movment prior to starting the workout. 

21 Front squats

21 Burpee box jump overs 

18 Front squats 

18 Burpee box jump overs 

15 front squats 

15 Burpee box jump overs

12 Front squats 

12 Burpee box jump overs

9 Front squats 

9 Burpee box jump overs

6 Front squats 

6 Burpee box jump overs

3 Front squats 

3 Burpee box jump overs

Front squat standards:

The Front Squats consist of the reaching full squat depth with their hip crease passing below the top of their knee and reaching full hip and knee extension at the top of the rep. The bar must come from the ground as NO RACKS are allowed on this workout. If the athlete wishes, they may squat clean the bar from the ground to start their rep. A “No Rep” would consist of an athlete not squatting to full depth and/or not reaching full extension at the top.

Burpee box jump over standards: 

The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to ground and finishes and with the athlete jumping over the box.  In the bottem position you must remain perpendicular to the box.  In the jump over there is no requirement to stand tall on the box a two foot take off is always required and only your feet may touch the box, stepping up into your burpee is authorized, but stepping up onto your box is not.  Athlete may jump off box or step off the box on the other side.  Athletes may also jump completely over the box, but if they do feet must go over top of the box and not around the sides.  Each rep is counted when athlete lands on the ground on the opposite side, where they may begin thier next rep.

Front Squat weight: Male-165 Female 115

Box Height: Male-"24 Female-"20