BARNUM & BAILEY

Complete as many rounds and reps in 7 minutes of:

20 Back Squats

30 Handstand Pushups

Variations:

RX- 225/155

Intermediate: 185/125

30 Hand Release Pushups - Odd Rounds

10 Handstand Pushups - Even Rounds

Scaled: 135/95

Hand Release Pushups

Equipment:

Barbell

Squat Rack

Plates

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 10 kg (20 lb.), 15 kg (35 lb.), and 22.5 kg (50 lb.). Be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

Video Submission Standards:

Avoid placing the camera low to the ground. It is recommended to place the camera at least 3 feet off the ground.

• Film ALL competition area measurements so the distances and/or heights can be seen clearly.

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Ensure the judge does not obstruct the view of the athlete.

Movement Standards:

Back Squat

• The barbell can be taken out of a rack- a rack is not required but recommended

• Ensure the hip crease goes below the knee for every rep of the squats and shoot your video in a way that we can clearly see this

• The rep finishes with full hip AND knee extension at the top.

Handstand Pushup

• The inside of the box for the handstand push-up must measure 40 inches wide and 24 inches deep.

• The box must be on the same surface as the hands (i.e., if using an elevated platform, the tape must be on the platform, not on the floor beneath.)

• The arms must be fully extended and in line with the body before the athlete can descend.

• Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body.

• The hands must remain inside the 40-by-24-inch box

. • If any part of the hand, including any part of the fingers, touches the tape line at any time, the repetition will not count. The athlete will need to start again from the lockout position.

• At the bottom, the head must make contact with the ground.

• If the head and hands are on different surfaces, the surfaces must be level (i.e., if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates).

• The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.

• Kipping IS allowed.

• The rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips and legs fully extended; and shoulders in line with the body. • The feet may be no wider than the width of the hands at the lockout.

Hand Release Pushup

• The Hand release pushup begins with the athlete at full locked in the top of a pushup position

• The athlete must lower the ground and release hands before pushing back up

• The thighs MUST be OFF the ground when you press to ensure you are not worming the rep up.

The Big Dipper

For time:

30 Toes to Bar

60 DB Box Step Ups

60 Alternating DB Snatches

60 Single Arm DB Thrusters

30 Toes to Bar

Workout Variations:

RX & Intermediate: 50/35 lb DB & 24/20 Box

Scaled: 30 Hanging Knee Raises

24/20 Box

35/20 lb DB

Equipment:

Dumbbell

Box

Pullup Bar

Video Submission Standards:

Avoid placing the camera low to the ground. It is recommended to place the camera at least 3 feet off the ground.

• Film ALL competition area measurements so the distances and/or heights can be seen clearly.

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Ensure the judge does not obstruct the view of the athlete.

Movement Standards:

Toes to Bar: • Athletes begin by hanging from the pull-up bar with arms extended. • The heels must be brought back behind the bar. • Overhand, underhand, or mixed grips are all permitted. • The rep is credited when both feet contact the bar between the hands at the same time. • Any part of the feet may make contact with the bar.

Hanging Knee Raise: • The athlete must begin by hanging from the pull-up bar with arms extended. • Heels must be brought back behind the bar. • Overhand, underhand, or mixed grips are all permitted. The rep is credited when the athlete’s knees rise above the hips.

DB Box Step Up: For every repetition of the dumbbell box step-up, the athlete starts with both feet on the ground and faces the box. With the dumbbell supported in any position but not resting on the leg, the athlete must step to the top of the box. Only the athlete’s feet may make contact with the box. If the athlete is holding the dumbbell with one hand, the free hand may not push into the legs during the step-up. The rep is credited when both of the athlete’s feet are on the top of the box and the hips and knees are fully extended. Athletes must alternate legs to start each step.

Alternating DB Snatch: Both dumbbells heads are required to touch for every rep of the DB Snatch. The rep finishes with the elbow fully locked out, the shoulders opened and hips/knees fully extended at the top. The athlete may switch hands after the rep is complete at any point before the next rep begins. You may not push off of the leg with the non working hand.

Single Arm DB Thruster: Each rep begins with the athlete in the front rack position with the dumbbell. The squat must be below parallel meaning the hip crease must be below the knee on the squat. At the top of the rep the athlete must show control with the dumbbell overhead. Thruster jerks are not allowed. The athlete must show full lockout before beginning the squat of the next rep.

For Load:

30 Clean & Jerks

*Time Cap = 5 minutes

Scoring: This workout is scored solely on the weight used for the 30 Clean and Jerks. An athlete finishing at 1:59 and 4:59 will both be scared the same - their weight on the bar. However, there is a 5 minute time cap and if you do not complete all 30 reps before the cap your score will be 0 lbs.

You may not change weight during the workout.

Equipment:

Barbell

Plates

Clips

Video Submission Standards:

Avoid placing the camera low to the ground. It is recommended to place the camera at least 3 feet off the ground.

• Film ALL competition area measurements so the distances and/or heights can be seen clearly.

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Ensure the judge does not obstruct the view of the athlete.

Movement Standards:

Clean and Jerks: The barbell must begin from the floor each rep. The athlete can choose to power clean, squat clean or split clean the barbell up to the shoulders. For each rep to count the athlete must show CONTROL overhead with the hips and knees fully extended and the shoulders opened up at the top. A strict press, push press, push jerk, split jerk or squat jerk will be allowed for the jerk reps.

The Little Dipper

For time:

15 Dumbbell Clean and Jerks

15/12 Ring Muscle Ups

15 Dumbbell Clean and Jerks

Variations:

RX: 50s/35s

Intermediate: 30 Chest to Bar Pullups

Scaled: 35s/20s

45 Jumping Pullups

8 minute Time Cap

For scoring add 1 second to every non completed rep

Equipment:

Dumbbells

Rings or Pullup Bar

Video Submission Standards:

Avoid placing the camera low to the ground. It is recommended to place the camera at least 3 feet off the ground.

• Film ALL competition area measurements so the distances and/or heights can be seen clearly.

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Ensure the judge does not obstruct the view of the athlete.

Movement Standards:

Dumbbell Clean and Jerks: In the DB C&J, the athlete begins with the DBs on the floor and must clean them up to the rack position with one DB head hitting the shoulders. The press can be any jerk variation but the athlete must stand tall to a full lockout before lowering the DBs. Only 1 DB head needs to hit the floor on the way down.

Dumbbells must be outside the legs for clean and jerk reps-- in between the legs is not permitted.

Ring Muscle Up: 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. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

Chest to Bar Pullup: This is a standard chest-to-bar pull-up. 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. At the top, the chest must clearly come into contact with the bar below the collarbone. Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnasticsstyle grips, gloves, etc.), but they may not tape the bar AND wear hand protection.

Jumping Pullup: For the jumping pullup the athlete must show in their intro a measurement of the pullup bar being 6 inches above the head when standing tall. Each rep starts with the athletes at full elbow lockout and finishes with chin over the bar.

OQE1: The Mad Hatter

3 Rounds for Weight:

1,000m/850m Row

1 Snatch

*4 minute Time Cap each round

*1:00 min Rest between rounds

*Score is 3 snatch weights added together

Equipment:

Concept 2 Rower

Barbell and Plates

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 10 kg (20 lb.), 15 kg (35 lb.), and 22.5 kg (50 lb.). Be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

Workout variations:

Scaled 850m/750 meter Row

Video Submission Standards:

Avoid placing the camera low to the ground. It is recommended to place the camera at least 3 feet off the ground.

• Film ALL competition area measurements so the distances and/or heights can be seen clearly.

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Ensure the judge does not obstruct the view of the athlete.

• At the finish of the round, move the camera and get a final shot of the rower monitor to show the number of meters rowed before starting next round- you may have someone else other than you do this.

Movement Standards:

Row

The monitor on the rower must be set to zero at the beginning of each row.

• The athlete may have assistance resetting the monitor each round.

• The athlete must stay seated on the rower until the monitor reads the correct number of meters.

Snatch

• Each rep starts with the bar on the ground.

• Power, squat, and split snatches are permitted.

• Hang snatches are NOT permitted.

SNATCH • The rep is counted when the hips, knees, and arms are extended.

• The bar must be over the middle of the body, or slightly behind, when viewed from profile.

• If a split snatch is used, the feet must return in line with each other before the bar is lowered.

• In order for the rep to count the bar must be off the ground before the 4 minute time cap of each round

The Wooden Spoon

4 rounds for time of:

40 Double Unders

8 Burpee Chest to Bar

8 Burpee Box Jump Overs

4 rounds for time of:

40 Double Unders

8 Chest to Bar Pullups

8 Box Jump Overs

Variations:

RX: 24/20 Box

Intermediate: 30 Double Unders

Burpee Pullups & Pullups

Scaled:

8 rounds:

40 Single Unders

8 Ring Rows

8 Burpee Box Step Overs

*25 minute time cap - for scoring every rep not completed under cap will be +1 sec

Equipment:

Jump Rope

Pullup Bar

Box

Video Submission Standards:

Avoid placing the camera low to the ground. It is recommended to place the camera at least 3 feet off the ground.

• Film ALL competition area measurements so the distances and/or heights can be seen clearly.

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Ensure the judge does not obstruct the view of the athlete.

Movement Standards:

Double Under: This is your standard double under where the rope must pass under the feet twice with every jump.

Burpee Chest to Bar: Burpee C2B and pullup standard is you MUST use a pullup bar that is above your reach and must clearly be shown at the beginning of your video. Each rep will begin with a chest to the ground burpee. On the Pullup/C2B you may jump into the rep if you choose to do so. For RX- the chest must make contact with the bar- for Scaled we are looking for chin over the bar.

Chest to Bar Pullup: This is a standard chest-to-bar pull-up. 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. At the top, the chest must clearly come into contact with the bar below the collarbone. Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnasticsstyle grips, gloves, etc.), but they may not tape the bar AND wear hand protection.

Pullup: This is a standard kipping or butterfly pullup. Arms must be fully extended at the bottom and the rep is complete once the chin is clearly seen over the bar.

Ring Row: For the ring row set up- the athlete will place a 45# plate directly underneath the rings. The athlete must keep feet on the plate and heels on the ground during the full range of motion starting from a full elbow lockout and bringing the rings all the way up to the shoulders at the top of the rep.

Burpee Box Jump Over: Athletes must face the box and jump off of two feet. Lateral burpees are not accepted for this workout. The athlete is not required to extend fully at the top.

Burpee Box Step Over: Again, athlete must face the box for the burpees- both feet must make contact on the top of the box for the step over to count as a rep. The hips and knees are not required to fully extend.