The Fittest Experience 2023 Online Qualifier

For Max Load:

3 Front Squats + 1 Shoulder to Overhead + 2 Front Squats + 1 Shoulder to Overhead + 1 Front Squat + 1 Shoulder to Overhead

Time Cap: 6 Minutes

Athlete’s score will be the load in pounds of their heaviest successful set. There is no tiebreak for this event.

Workout Flow

The workout begins with an empty barbell on the floor. No racks are allowed on this workout. Athletes will have 6 minutes from their declared start time to find their heaviest lift for this complex. Within the 6 minute window, athletes may make as many or as few attempts as they would like. They must be finished with their last Shoulder to Overhead in the 6 minute window for it to count.

Athletes must declare the load they are attempting before starting to lift. 

Athlete’s score will be the load (in lbs.) of their heaviest successful lift. There is no tiebreak for this workout.

All reps must be successfully completed before the athlete drops the bar. After finishing the final lift, remove and film all plates used on the bar to verify loading. Athletes may use knee sleeves but knee wraps are NOT permitted.

Athletes MAY have assistance adding weight and taking weight off their barbell.

Scoring

Athlete’s score will be the load in pounds of their heaviest successful set. There is no tiebreak for this event.

Qualifier 23.2                                                                           

12 min AMRAP 

30 Double Unders

+2 Single DB Box Step Overs

+2 Alternating DB Power Snatch 

Round 1: 30/2/2

Round 2: 30/4/4

Round 3: 30/6/6

Round 4: 30/8/8

Etc…

Time Cap: 12 Minutes

Your score is the total number of repetitions completed in the 12 minutes.

Pro/RX Division, Masters 35-39, Masters 40-44, Masters 45-49, Masters 50-54, Teens 16-17 Division

12 min AMRAP 

30 Double Unders

+2 Single DB Box Step Overs 50/35# & 24/20” Box

+2 Alternating DB Power Snatch 50/35#

Intermediate/Scaled, Teens 14-15 Division

12 min AMRAP 

30 Double Unders

+2 Single DB Box Step Overs 35/20# & 24/20” Box

+2 Alternating DB Power Snatch 35/20#

Masters 55-59 Division, Masters 60+ Division

12 min AMRAP 

20 Double Unders

+2 Single DB Box Step Overs 35/20# & 24/20” Box

+2 Alternating DB Power Snatch 35/20#

Community Division

12 min AMRAP 

30 Single Unders

+2 Single DB Box Step Overs 25/15# & 24/20” Box

+2 Alternating DB Power Snatch 25/15#

Under 8 Division

12 min AMRAP 

30 Single Unders

+2 Single DB Box Step Overs 10/5# & 12” Box

+2 Alternating DB Power Snatch 10/5#

8-10, 11-13 Division

12 min AMRAP 

30 Single Unders

+2 Single DB Box Step Overs 20/10# & 12” Box

+2 Alternating DB Power Snatch 20/10#

Workout Flow

This event is for as many reps as possible in 12 minutes. This event begins with the athlete standing tall with their jump rope. At the call of 3-2-1 Go, athletes will begin with 30 Double Unders. 

At the completion of the Double Unders, athletes will perform 2 Single DB Box Step Overs.

At the completion of the Single DB Box Step Overs, athletes will perform 2 Alternating DB Power Snatch.

At the completion of the Alt. DB Power Snatch, athletes will begin round 2, performing 30 Double Unders, 4 Single DB Box Step Overs, 4 Alternating DB Power Snatch.

Round 3 will consist of 30 Double Unders, 6 Single DB Box Step Overs, 6 Alternating DB Power Snatch.

Athletes will continue in this fashion, adding 2 reps to both dumbbell movements, for 12 minutes.

At the completion of 12 minutes, the workout will end and the total number of reps completed over 12 minutes will be the athlete’s score.

Scoring

Your score is the total number of repetitions completed in the 12 minutes.

Qualifier 23.3

For Time 

2 Rounds 

14 Chin Over Bar Pull Ups

14 Bar Facing Burpees

2 Rounds 

12 Chest to Bar Pull Ups

12 Power Snatch (weight 1)

2 Rounds 

10 Bar Muscle Ups

10 Overhead Squats (weight 2)

Time Cap: 12 Minutes

Score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 12 minute time cap.

Tiebreak

Tie-breaker will be the time at the end of your final Power Snatch.

Pro/RX Division, Masters 35-39 Division, Masters 40-44 Division, Masters 45-49 Division, Teens 16-17 Division

For Time 

2 Rounds 

14 Chin Over Bar Pull Ups

14 Bar Facing Burpees

2 Rounds 

12 Chest to Bar Pull Ups

12 Power Snatch 95 | 65

2 Rounds 

10 Bar Muscle Ups

10 Overhead Squats 135 | 95 

12 Min Time Cap

Teens 14-15 Division, Masters 50-54 Division, Intermediate/Scaled Division

For Time 

2 Rounds 

14 Chin Over Bar Pull Ups

14 Bar Facing Burpees

2 Rounds 

12 Chest to Bar Pull Ups

12 Power Snatch 75 | 55

2 Rounds 

5 Bar Muscle Ups

10 Overhead Squats 95 | 65

12 Min Time Cap

Masters 55-59 Division, Masters 60+ Division

For Time 

2 Rounds 

14 Chin Over Bar Pull Ups

14 Bar Facing Burpees

2 Rounds 

12 Chest to Bar Pull Ups

12 Power Snatch 65 | 45

2 Rounds 

10 Chest to Bar Pull Ups

10 Overhead Squats 75 | 55

12 Min Time Cap

Community Division

For Time 

2 Rounds 

14 Jumping Pull Ups

14 Bar Facing Burpees

2 Rounds 

12 Jumping Pull Ups

12 Power Snatch 45 | 35

2 Rounds 

10 Jumping Pull Ups

10 Overhead Squats 55 | 45

12 Min Time Cap

Under 8 Division

For Time 

2 Rounds 

14 Jumping Pull Ups

14 Bar Facing Burpees

2 Rounds 

12 Jumping Pull Ups

12 Power Snatch 10#

2 Rounds 

10 Jumping Pull Ups

10 Overhead Squats 10#

12 Min Time Cap

8-11, 11-13 Division

For Time 

2 Rounds 

14 Jumping Pull Ups

14 Bar Facing Burpees

2 Rounds 

12 Jumping Pull Ups

12 Power Snatch 15#

2 Rounds 

10 Jumping Pull Ups

10 Overhead Squats 15#

12 Min Time Cap

Workout Flow

The workout begins with the athlete standing tall under the pull up bar. At the call of 3-2-1 Go, the athlete will begin completing 2 Rounds of 14 Chin Over Bar Pull Ups and 14 Bar Facing Burpees.

Once the 2 Rounds are complete, they will move right into 2 Rounds of 12 Chest to Bar Pull Ups and 12 Power Snatches. At the completion of the last Power Snatch in the 2nd round, you will record your tie-break time. 

Once those 2 Rounds are completed, they will move right into 2 Rounds of 10 Bar Muscle Ups and 10 Overhead Squats at a heavier weight. 

You may have 2 barbells for this workout or you may have assistance adding weight to your barbell.

At the completion of the last Overhead Squat or the 12 minute time cap, the workout will be complete, and the athlete’s score will be recorded.

Scoring

Score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 12 minute time cap.

Tiebreak

This workout includes a tiebreak: The elapsed time at which the athlete completed their last set of Power Snatches.

Qualifier 23.4 PRESENTED BY:

For Time:

15-12-9-6-3

Thrusters 

*150ft Shuttle Run after each set

Time Cap: 5 Minutes

Score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 5 minute time cap.

There is no tie-breaker on this workout

Pro/RX Division, Pro/RX Team Division, Masters 35-39, Masters 40-44, Masters 45-49, Masters 50-54, Teens 16-17 Division

For Time:

15-12-9-6-3

Thrusters 95/65#

*150ft Shuttle Run after each set

5 Min Time Cap

Teens 14-15 Division, Intermediate/Scaled Division, Intermediate/Scaled Teams

For Time:

15-12-9-6-3

Thrusters 75/55#

*150ft Shuttle Run after each set

5 Min Time Cap

Masters 55-59 Division, Masters 60+ Division

For Time:

15-12-9-6-3

Thrusters 65/45#

*150ft Shuttle Run after each set

5 Min Time Cap

Community Division

For Time:

15-12-9-6-3

Thrusters 45/35#

*150ft Shuttle Run after each set

5 Min Time Cap

Under 8 Division

For Time:

15-12-9-6-3

Thrusters 10# BB or 5# DBs in each hand

*150ft Shuttle Run after each set

5 Min Time Cap

8-10 Division, 11-13 Division

For Time:

15-12-9-6-3

Thrusters 15# BB

*150ft Shuttle Run after each set

5 Min Time Cap

Workout Flow

The workout begins with the athlete standing tall in front of their barbell. At the call of 3-2-1 Go, the athlete will begin with 15 Thrusters followed directly into a 150ft Shuttle Run. A 150ft Shuttle Run will be completed in 6 25ft increments, which will be down and back 3 times. One rep is equivalent to one 25 foot length.

For the Shuttle Runs, at each turnaround, both feet and one hand must touch the ground over the line before the athlete may return. Stepping on or touching the line will not count, you must be over the line.

Upon completion of the 6 lengths (150ft), the athlete will go back to the barbell for 12 Thrusters followed directly into another 150ft Shuttle Run.

They will complete in the same fashion, 9 Thrusters, 150ft Shuttle Run, 6 Thrusters, 150ft Shuttle Run, 3 Thrusters, 150ft Shuttle Run.

At the completion of the last 150ft Shuttle Run, and both feet cross the line, time will be called and the athlete’s score will be recorded.

There is a 5 minute time cap on this workout.

Scoring

Score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 5 minute time cap. There is no tiebreaker on this workout.

DOs & DON’TS

You must tape the floor for the shuttle runs (25ft) so it is visible on camera
BOTH FEET AND ONE HAND must touch the floor on the other side of the tape and each turnaround on the shuttle run
Just putting your foot on the line will not count as a completed shuttle run rep

Qualifier 23.5 PRESENTED BY:

For Time:

27 Deadlifts (weight 1)

9 Handstand Push Ups 

21 Deadlifts (weight 2)

15 Handstand Push Ups Tie-Break Time

15 Deadlifts (weight 3)

21 Handstand Push Ups Tie-Break Time

9 Deadlifts (weight 4)

27 Handstand Push Ups

Time Cap: 12 Minutes

Score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 12 minute time cap.

Tiebreak

There is a tie-breaker on this workout, depending on how far you get on this workout. At the end of the 15 Handstand Push Ups there will be a tie-break time and at the end of the 21 Handstand Push Ups. 

If you don’t get past 21 HSPU, your tie-break will be the elapsed time at 15 HSPU. 

If you do get past 21 HSPU, your tie-break will be the elapsed time at 21 HSPU.

Pro/RX Division, Pro/RX Team Division, Masters 35-39, Masters 40-44, Masters 45-49, Masters 50-54, Teens 16-17 Division

For Time:

27 Deadlifts 225/155

9 Handstand Push Ups 

21 Deadlifts 275/185

15 Handstand Push Ups 

15 Deadlifts 315/215

21 Handstand Push Ups 

9 Deadlifts 365/255

27 Handstand Push Ups

Teens 14-15 Division

For Time:

27 Deadlifts 135/95

9 Handstand Push Ups 

21 Deadlifts 185/125

15 Handstand Push Ups 

15 Deadlifts 225/155

21 Handstand Push Ups 

9 Deadlifts 275/185

27 Handstand Push Ups

Masters 55-59, Masters 60+ Division

For Time:

27 Deadlifts 135/95

9 Elevated Handstand Push Ups 

21 Deadlifts 185/125

12 Elevated Handstand Push Ups

15 Deadlifts 225/155

15 Elevated Handstand Push Ups 

9 Deadlifts 275/185

21 Elevated Handstand Push Ups

Intermediate/Scaled Division, Intermediate/Scaled Teams

For Time:

27 Deadlifts 135/95

9 Handstand Push Ups 

21 Deadlifts 185/125

12 Handstand Push Ups 

15 Deadlifts 225/155

15 Handstand Push Ups 

9 Deadlifts 275/185

21 Handstand Push Ups

Community Division

For Time:

27 Deadlifts 95/65

9 Hand Release Push Ups 

21 Deadlifts 135/95

12 Hand Release Push Ups 

15 Deadlifts 185/135

15 Hand Release Push Ups

9 Deadlifts 225/155

21 Hand Release Push Ups

Under 8 Division

For Time:

27 Deadlifts 10#

9 Hand Release Push Ups 

21 Deadlifts 20#

12 Hand Release Push Ups 

15 Deadlifts 30#

15 Hand Release Push Ups

9 Deadlifts 40#

21 Hand Release Push Ups

8-10 Division

For Time:

27 Deadlifts 15#

9 Hand Release Push Ups 

21 Deadlifts 25#

12 Hand Release Push Ups 

15 Deadlifts 35#

15 Hand Release Push Ups

9 Deadlifts 45#

21 Hand Release Push Ups

11-13 Division

For Time:

27 Deadlifts 45#

9 Hand Release Push Ups 

21 Deadlifts 55#

12 Hand Release Push Ups

15 Deadlifts 65#

15 Hand Release Push Ups

9 Deadlifts 75#

21 Hand Release Push Ups

Workout Flow

Prior to this workout, make sure to mark the lines of the box for their Handstand Push Up (details in Movement Standards). You may have 4 barbells for this workout or you may have assistance adding weight to your barbell.

The workout begins with the athlete standing tall in front of their barbell. At the call of 3-2-1 Go, the athlete will begin with 27 Deadlifts at their first weight and then go into 9 Handstand Push Ups. 

Upon completion of 9 Handstand Push Ups, the athlete will move to 21 Deadlifts at a heavier weight and then 15 Handstand Push Ups. Make sure to mark your time when you finish the 15 Handstand Push Ups.

Upon completion of 15 Handstand Push Ups, the athlete will move to 15 Deadlifts at a heavier weight and then 21 Handstand Push Ups. Make sure to mark your time when you finish the 21 Handstand Push Ups.

Upon completion of 21 Handstand Push Ups, the athlete will move to 9 Deadlifts at a heavier weight and then 27 Handstand Push Ups. 

At completion of the 27 Handstand Push Ups, time will be called and the athlete’s score will be recorded.

There is a 12 minute time cap.

Scoring

Score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 12 minute time cap.

Tiebreak

There is a tie-breaker on this workout, depending on how far you get on this workout. At the end of the 15 Handstand Push Ups there will be a tie-break time and at the end of the 21 Handstand Push Ups. 

If you don’t get past 21 HSPU, your tie-break will be the elapsed time at 15 HSPU. 

If you do get past 21 HSPU, your tie-break will be the elapsed time at 21 HSPU.

DOs & DON’TS

You may use 4 barbells for this workout or have someone add the weight on the bar for you
Clearly mark the box for HSPU, if using plates and an abmat, make sure the line is clearly marked on top
Fingers MAY be outside the box but the palm must stay inside the box

Qualifier 23.6                                                                           PRESENTED BY:

20 Min AMRAP

20/15 Cal Row

+3 Toes to Bar 

Round 1: 20/15, 3

Round 2: 20/15, 6

Round 3: 20/15, 9

Round 4: 20/15, 12

Round 5: 20/15, 15

Etc..

Time Cap: 20 Minutes

Your score is the total number of repetitions completed in the 20 minutes.

Pro/RX Division, Pro/RX Team Division, Intermediate/Scaled, Intermediate/Scaled Team Division, Masters 35-39, Masters 40-44, Masters 45-49, Masters 50-54, Masters 55-59 Division, Masters 60+ Division, Teens 14-15 Division, Teens 16-17 Division

20 Min AMRAP

20/15 Cal Row

+3 Toes to Bar 

Community Division

20 Min AMRAP

20/15 Cal Row

+3 Hanging Knee Raises 

Under 8 Division

20 Min AMRAP

10 Cal Row

+3 Hanging Knee Raises  

8-10 Division, 11-13 Division

20 Min AMRAP

12 Cal Row

+3 Hanging Knee Raises

Workout Flow

Prior to this workout, make sure you set up your camera so that you can see the rower monitor.

This workout is for as many reps as possible in 20 minutes. This event begins with the athlete sitting and strapped into the rower. At the call of 3-2-1 Go, athletes may grab the handle and men will row 20 calories and women will row 15 calories.

At the completion of the calories, athletes will perform 3 Toes to Bar.

At the completion of 3 Toes to Bar, the athlete will move back to the rower and complete 20/15 Calories.

The monitor must be set to zero at the beginning of each row and you may have assistance resetting it each round. 

At the completion of the calories, athletes will perform 6 Toes to Bar.

At the completion of 6 Toes to Bar, the athlete will move back to the rower and complete 20/15 Calories.

At the completion of the calories, athletes will perform 9 Toes to Bar.

Athletes will continue in this fashion, adding 3 reps to the Toes to Bar, for 20 minutes.

At the completion of 20 minutes, the workout will end and the total number of reps completed over 20 minutes will be the athlete’s score.

Scoring

Your score is the total number of repetitions completed in the 20 minutes.

DOs & DON’TS

You MUST position your camera so that the rower monitor can be viewed
The camera may be mobile and moved to show the rower calories at the end of each round
You MUST remain on the rower until the display reads the work required
You MUST reset the rower after each round to be set to “zero”