The Crown by The Progrm 2024 - Online Qualifier

For time:

Part A:

2 – 4 – 6 – 8 – 10

BMU

Strict HSPU (Box standard)

Part B:

10 – 8 – 6 – 4 – 2

Power Cleans

STOH

70/45kg

Time cap = 12 min

Workout Description

Flow

After the call of “3, 2, 1 … go,”the athlete performs all movements in the prescribed order. Continue until all reps are complete or the time cap is reached. There is no rest after completing Part A. Once the athlete finishes the last HSPU, Part B starts!

Movement Standards

Bar muscle up:

You must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. You must pass through some kind of dip. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep.

Strict Handstand push-up:

Before starting the rep, the arms must be fully extended and in line with the body and the feet must touch the wall. The hands must remain inside a 1m x 0.6m box. The repetition will not count, if any part of the hand (fingers included) touches the line. At the bottom, the head must make contact with the ground. The feet may be no wider than the width of the box. Any repetition that is assisted by the hips or legs will not count.

Power Cleans:

The rep begins with the barbell on the ground. Touch-and-go is permitted. The rep is credited when the barbell comes up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Shoulder to Overhead:

The rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. The athlete may perform strict press, push press, power jerks or split jerks. Touch-and-go is permitted. At the top, the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line

Video Submission Standards

All video submissions should be uncut, unedited and accurately display the performance. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

All equipment must be visible at all times with the video clearly showing the entire body of the athlete completing all movements. A clock or timer must be visible throughout the workout (can be in app timer).

Scoring

The score of Part A is the time on the clock as lockout is reached on the final strict HSPU.

For time:

Part A:

2 – 4 – 6 – 8 – 10

BMU

Strict HSPU (Box standard)

Part B:

10 – 8 – 6 – 4 – 2

Power Cleans

STOH

70/45kg

Time cap = 12 min

Workout Description

Flow

After the call of “3, 2, 1 … go,”the athlete performs all movements in the prescribed order. Continue until all reps are complete or the time cap is reached. There is no rest after completing Part A. Once the athlete finishes the last HSPU, Part B starts!

Movement Standards

Bar muscle up:

You must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. You must pass through some kind of dip. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep.

Strict Handstand push-up:

Before starting the rep, the arms must be fully extended and in line with the body and the feet must touch the wall. The hands must remain inside a 1m x 0.6m box. The repetition will not count, if any part of the hand (fingers included) touches the line. At the bottom, the head must make contact with the ground. The feet may be no wider than the width of the box. Any repetition that is assisted by the hips or legs will not count.

Power Cleans:

The rep begins with the barbell on the ground. Touch-and-go is permitted. The rep is credited when the barbell comes up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Shoulder to Overhead:

The rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. The athlete may perform strict press, push press, power jerks or split jerks. Touch-and-go is permitted. At the top, the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line

Video Submission Standards

All video submissions should be uncut, unedited and accurately display the performance. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

All equipment must be visible at all times with the video clearly showing the entire body of the athlete completing all movements. A clock or timer must be visible throughout the workout (can be in app timer).

Scoring

The score of Part B is the time that has passed from the lockout of the final strict HSPU to the lockout of the final STOH. 

Total time - Time Part A = Time Part B (e.g. 10:05 - 4:56 = 5:09)

3 Rounds for time:

30 Front squats 35/25kg

30 TTB

30 Bar-facing burpees

Time cap = 15 min

Event Description

Flow

After the call of “3, 2, 1 … go,” the athlete performs all movements in the prescribed order. Time stops when the athlete’s feet make contact with the floor after the jump of the final burpee.

Movement Standards

Front Squats

Every rep, including the first rep, must begin and finish with the hips and knees fully extended. The athlete must support the barbell in the front rack position. The athlete may cross their arms. The athlete’s hip crease must clearly pass below the top of the knees in the bottom position.

Toes to bar

This is a standard toes to bar. Strict or kipping is allowed as long as all the requirements are met. Overhand, underhand or mixed grip are all permitted. The athlete must bring their heels back behind the bar. The rep is credited when both feet come in contact with the bar at the same time, between the hands.

Bar-facing burpees

Each rep starts with the athlete facing the barbell. In the bottom position, the athlete must be perpendicular to the barbell with the chest touching the floor. If the athlete touches the barbell at any time, the rep will not count. Each rep is credited when the athlete touches the ground on the opposite side of the barbell. A two foot take off or landing is not required, but both feet need to be in the air at the same time.

General scoring note

If a workout isn’t completed within the time cap, the difference from the completed reps to the total reps of the workout is calculated and added as a “penalty” to the time cap in seconds. So for example: 264 of 270 reps; 270-264 = 6; final score: 15:06

Video Submission Standards

All video submissions should be uncut, unedited and accurately display the performance. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

All equipment must be visible at all times with the video clearly showing the entire body of the athlete completing all movements. A clock or timer must be visible throughout the workout (can be in app timer).

For time:

500m Row

Event Description

Flow

After the call of “3, 2, 1 … go,” the athlete starts rowing. Time stops when the monitor reaches “0m”.

Movement Standards

Row

Use a Concept2 rower. The monitor must be clearly visible in your video. The monitor on the rower must be set to 500 meters countdown at the beginning of the row.

Video Submission Standards

All video submissions should be uncut, unedited and accurately display the performance. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.