Arnold Fitness Games - Masters, RX and Elite Athletes

The Middle Ground Masters Workout:

For Time:

75 Double unders

20 Toes to bar

20 Power Snatch @ 42.5/30kg

75 Double unders

20 Toes to bar

20 OH Squats @ 42.5/30kg

Time Cap: 10 Minutes

The Elite/RX/RX Master Workout

For Time:

150 Double unders

5 Legless Rope climbs

20 Power Snatch @ 50/35kg

150 Double unders

30 Chest to bar pull ups

20 OH Squats @ 50/35kg

Time Cap: 10 Minutes

Elite Athletes will begin the legless rope climb seated, Rx Athletes will begin standing.

Movement Standards

Double Unders: This is a standard double-under in which the rope passes under the feet twice per jump. The rope must spin forwards for the rep to count.

Power Snatch: The athlete must bring the bar from the ground to the overhead position in one smooth motion. This is a power snatch and not a squat snatch, if the athletes perform a squat the rep will not count.  At the top the arms, hips and knees must be fully locked out with the bar directly above the middle of the athlete's body. The movement must be controlled to count.

Overhead Squats: The athlete must hit the correct depth for the rep to count. The hip crease must be below the top of the knee. A full squat snatch is permitted for the first rep (but is not required), as long as the correct depth is achieved. At the top of the squat the barbell must be held at full lockout above the head (hips, knees and arms fully extended, with the bar directly over the middle of the body). 

Legless Rope Climbs: Rx athletes must start with both feet on the floor, a jump is permitted to begin the rep. Elite athletes must start seated in an L-sit. The athletes must then pull themself up the rope without using their legs.Once on the rope the athlete must clearly touch the designated area of the crossbeam before starting the descent. The rep will be completed when the athlete touches the crossbeam. The athlete may use their legs on the rope on the descent. 

C2B Pull Ups: This is a standard chest to bar pull-up. Strict, kipping or butterfly pull-ups are allowed as long as the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. The rep finishes with the athlete making contact with their chest to the bar. The athlete must make contact with the bar anywhere below the clavicle for the rep to count.

Double Unders: This is a standard double-under in which the rope passes under the feet twice per jump. The rope must spin forwards for the rep to count. 

Toes To Bar: Athletes must start from a dead hang from a pull up bar, with shoulders, arms, hips and legs at full extension. Each rep consists of an athlete bringing both feet simultaneously in contact with the pull up bar, between the athletes hands. Any part of the foot may be used to make contact with the bar. Athletes can perform the T2B kipping or strict.

The Masters Middle Ground Workout

For Time:

18-14-10-6-2

C2B Pull Ups

9-7-5-3-1

Squat cleans

@50/70/90/100/110kg 

@35/50/60/65/70kg

Time Cap: 10 Minutes

The Elite/Rx/Rx Masters Workout

For Time:

9-7-5-3-1

Ring Muscle Ups

Squat Cleans

@80/100/120/130/140kg

@55/70/80/87.5/95kg

Time cap: 10 minutes

Movement Standards

Ring 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 supported above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. 

Squat Clean: The barbell begins on the ground. The athlete will then move the barbell from the ground to the front rack squat position, the athlete's hip crease must break parallel with the knees at the bottom of the squat for the rep to count. The athlete will then stand the bar up, with the elbows clearly in front of the bar with the hips and knees fully extended. 

C2B Pull Ups: This is a standard chest to bar pull-up. Strict, kipping or butterfly pull-ups are allowed as long as the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. The rep finishes with the athlete making contact with their chest to the bar. The athlete must make contact with the bar anywhere below the clavicle for the rep to count.

The Masters Middle Ground Workout

Part A (Workout 4):

For Time: 

12-9-6

Deadlifts @ 120/80kg

Bar facing burpees

Time cap: 4 minutes

Rest 2 Minutes From 04:00

Part B (Workout 5):

For Time:

24 DB Box Step Overs @ 2 x 22.5/15KG

16 DB Thrusters @ 2 x 22.5/15KG

10M Double DB OH Walking Lunge @ 1(2 x Elite & RX) x 22.5/15KG

Time cap: 4 minutes

RX/Elite

The Workout 

Part A (Workout 4): 

For Time: 

12-9-6

Deadlifts @ 150/100kg

Bar facing burpees

Time Cap: 4 minutes

Rest 2 Mins From 04:00

Part B (Workout 5):

24 DB Box step overs @ 2 x 22/15kg

16 DB Thrusters @ 2 x 22/15kg

10m Double DB OH Walking Lunge @ 2 x 22/15kg

Time cap: 4 minutes

Movement Standards

Deadlift: This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar.  The reps can be performed touch and go but the athlete must not bounce the bar. 

Bar Facing Burpee: The burpee must be performed perpendicular to and facing the barbell. The athlete can jump or step back to lie on the ground. The chest and thighs must touch the ground at the bottom. From this position, the athlete can step or jump to their feet. The athlete must jump over the barbell using a two-foot takeoff. Single-legged jumping or stepping over is not permitted. The rep is credited when both feet have touched the ground on the opposite side of the barbell. Before starting the next rep, the athlete must be perpendicular to and facing the barbell.

DB Box Step Overs: Athletes must start with the dumbbells in their hands at the athlete's sides, with both feet in contact with the ground. The athlete will then, leading with one leg, step onto the box. Both feet must make contact with the top of the box before stepping down on the opposite side of the box. A repetition is complete when both feet are on the opposite side of the box with dumbbells in hand. The athlete cannot make contact with their hands on the box, place the dumbbells on the box, or support the dumbbells on the box/their legs to assist during a rep. There is no requirement to stand tall whilst passing over the box.

DB Thrusters: This is a dumbbell thruster movement, in which the dumbbells move from the bottom of a front squat to full lockout overhead. A full squat clean into the thruster is allowed, the squat must reach the correct depth for the rep to count - the hip crease must pass below the knees. The dumbbells must then come to full lock out overhead with hips, knees and arms at full extension. 

DB OH Walking Lunge: The dumbbells must be held above the athlete's head at all times. The athlete will begin the rep standing tall with feet together, the athlete will then step forwards into a lunge. The trailing knee must make contact with the ground at the bottom of each lunge. Stopping with both feet together in between steps is not required, but both legs must be fully extended at the top if the athlete chooses to step through. The athlete must alternate which foot leads for each rep. If the athletes fail a rep they do not need to go back to a marker, but should repeat the failed rep from where it began. The final lunge over the line must be completed to the full extension before the dumbbells are lowered. 

The Masters Middle Ground Workout

Part A (Workout 4):

For Time: 

12-9-6

Deadlifts @ 120/80kg

Bar facing burpees

Time cap: 4 minutes

Rest 2 Minutes From 04:00

Part B (Workout 5):

For Time:

24 DB Box Step Overs @ 2 x 22.5/15KG

16 DB Thrusters @ 2 x 22.5/15KG

10M Double DB OH Walking Lunge @ 1(2 x RX + Elite) x 22.5/15KG

Time cap: 4 minutes

RX/Elite

The Workout 

Part A (Workout 4): 

For Time: 

12-9-6

Deadlifts @ 150/100kg

Bar facing burpees

Time Cap: 4 minutes

Rest 2 Mins From 04:00

Part B (Workout 5):

24 DB Box step overs @ 2 x 22/15kg

16 DB Thrusters @ 2 x 22/15kg

10m Double DB OH Walking Lunge @ 2 x 22/15kg

Time cap: 4 minutes

Movement Standards

Deadlift: This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar.  The reps can be performed touch and go but the athlete must not bounce the bar. 

Bar Facing Burpee: The burpee must be performed perpendicular to and facing the barbell. The athlete can jump or step back to lie on the ground. The chest and thighs must touch the ground at the bottom. From this position, the athlete can step or jump to their feet. The athlete must jump over the barbell using a two-foot takeoff. Single-legged jumping or stepping over is not permitted. The rep is credited when both feet have touched the ground on the opposite side of the barbell. Before starting the next rep, the athlete must be perpendicular to and facing the barbell.

DB Box Step Overs: Athletes must start with the dumbbells in their hands at the athlete's sides, with both feet in contact with the ground. The athlete will then, leading with one leg, step onto the box. Both feet must make contact with the top of the box before stepping down on the opposite side of the box. A repetition is complete when both feet are on the opposite side of the box with dumbbells in hand. The athlete cannot make contact with their hands on the box, place the dumbbells on the box, or support the dumbbells on the box/their legs to assist during a rep. There is no requirement to stand tall whilst passing over the box.

DB Thrusters: This is a dumbbell thruster movement, in which the dumbbells move from the bottom of a front squat to full lockout overhead. A full squat clean into the thruster is allowed, the squat must reach the correct depth for the rep to count - the hip crease must pass below the knees. The dumbbells must then come to full lock out overhead with hips, knees and arms at full extension. 

DB OH Walking Lunge: The dumbbells must be held above the athlete's head at all times. The athlete will begin the rep standing tall with feet together, the athlete will then step forwards into a lunge. The trailing knee must make contact with the ground at the bottom of each lunge. Stopping with both feet together in between steps is not required, but both legs must be fully extended at the top if the athlete chooses to step through. The athlete must alternate which foot leads for each rep. If the athletes fail a rep they do not need to go back to a marker, but should repeat the failed rep from where it began. The final lunge over the line must be completed to the full extension before the dumbbells are lowered. 

The Middle Ground Workout:

3 Rounds For Time: 

30/20 Cal Ass Bike

10m DB Carry (R1: OH, R2: FR, R3: Farmers)

12 DB Devils Press (R1) / Devils Power Clean (R2) / Devils Deadlift (R3) @ 2 x 22.5/15 KG

10m DB Carry (R1: OH, R2: FR, R3: Farmers)

Time Cap: 12 Minutes

The Elite/Rx/Rx Masters Workout

3 Rounds For Time: 

30/20 Ass Bike Cals

10m HS Walk

12 DB Devils Press (R1) / Devils Power Clean (R2) / Devils Deadlift (R3) @ 2 x 22.5/15kg

10m HS Walk

Time Cap: 12 Minutes

Elite Athletes will perform the HSW unbroken. Rx Athletes may perform it in 2 x 5m sections. 

Movement Standards

Devils Press: Athletes will start each rep with the dumbbells on the ground. Then, with the athlete's hands on the dumbbells, they will perform a burpee with the chest making contact with the floor (not on top of the DBs). From here, the athlete will get to their feet, keeping their hands on the dumbbells. Next the athlete will move the dumbbells from the floor simultaneously, and finish with them locked out overhead - with hips, knees, shoulders and arms at full extension. This will indicate a completed rep. 

Devils Power Clean: Athletes will start each rep with the dumbbells on the ground. Then, with the athlete's hands on the dumbbells, they'll perform a burpee with the chest making contact with the floor between the dumbbells (not on top of them). From here, the athlete will then get to their feet and perform a clean bringing the DBs to touch the top of their shoulders. 

Devils Deadlift: Athletes will start each rep with the dumbbells on the ground. Then, with the athlete's hands on the dumbbells, they'll perform a burpee with the chest making contact with the floor between the dumbbells (not on top of them). From here, the athlete will then get to their feet and perform a DB deadlift, the athlete cannot start the next rep until their hips have reached full extension, with the shoulders above or behind the hips. 

Handstand Walk: Athletes must kick up with both hands (entire hand, including palm and all fingers) BEHIND the starting line. Stepping over the line or landing with the hands on or over the line is a no rep. If an athlete comes down from their hands then they will be required to kick back up from the relevant start line depending on the division they are competing in (10m for Elite, 5m for Rx). A rep is credited when both hands are fully across the 5m/finish line before the feet touch the ground. Jumping both hands across the line to finish is not allowed. 

Overhead DB Carry: The athletes will hold the DBs overhead with arms at full extension as they complete the carry, if the DBs fall from this position they will need to go back to where the DBs left the correct position. 

Front Rack DB Carry: The athlete will hold a DBs in the front rack position, if they move the DBs from this position they will need to go back to where the DBs left the correct position. 

Farmers DB Carry: The athlete will hold a DB in each hand at their side to complete the carry.