Average Joe's 2024

5 Rounds

2 Min to work / 1 min to rest

10 Pullups

10 box Over Jumps

Max Wallballs in time remaining

Pullups and Box Jump Overs increase by 1 rep each round

*Score is total accumulated wallballs*

Beginner FEMALE:
Jumping Pullups
Box Step Overs
10# Ball to 9' target

Beginner MALE:
Jumping Pullups
Box Step Overs
14# Ball to 10' target

Intermediate FEMALE:
Pullups
Box Jump Overs
14# Ball to 9' target

Intermediate MALE:
Pullups
Box Jump Overs
20# Ball to 10' target

•Start standing under the pullup rig
•At the call of “Go,” complete pullups
•Then complete box jump overs
•Then accumulate as many wallballs as you can in the time remaining
•At 2 minutes stop and rest
•After 1 minute rest, repeat with an additonal 1 pullup and 1 box over jump
•Continue for 5 rounds
•Your score will be the total accumulated wallballs across the 5 rounds
•There will be no tie break for this workout
 
Pullups
Start each rep with arms fully extended and feet off the ground.
Any style of grip is permitted.
The rep is credited when the chin clearly breaks the horizontal plane of the bar.
Any style of pull-up is permitted as long as the criteria above are met.
 
Jumping Pullups (Beginner Divisions)
The bar will be set up so it is at least 6 inches above the top of the athlete’s head when the athlete is standing tall.
At the bottom, the arms must be fully extended.
Overhand, underhand and mixed grips are all permitted.
The rep is credited when the chin breaks the horizontal plane of the bar.
 
Box Jump Overs
A two-foot takeoff is required, and only the athlete’s feet may touch the box.
After landing on the box, the athlete must step off to the other side.
There is no requirement to stand tall while on top of the box.
Each rep is counted when both feet are on the ground on the opposite side of the box. From there, the athlete may begin their next rep
 
Box Step Overs (Beginner Divisions)
Both feet must have contact with the top of the box at the same time, and only the athlete's feet may touch the box.
Athelte must step off to the other side.
There is no requirement to stand tall while on top of the box.
Each rep is counted when both feet are on the ground on the opposite side of the box. From there, the athlete may begin their next rep
 
Wallballs
At the start of each rep, the ball must be in the support position in front of the athlete’s body.
Squat until the hip crease is below the knees.
A squat clean to start the set is allowed but not required as long as the ball starts on the ground.
The rep is credited when the center of the ball hits the target clearly ABOVE the specified height.
If the ball hits low or does not hit the wall, the rep will not count.
If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

FOR TIME
5 Rounds
Row 250 m
7 Deadlifts
5 Power Cleans
3 Front Squats
1 Shoulder to Overhead

12 min time cap
WEIGHTS:

Beginner Female: 30/40/50/60/70

Intermediate Female: 65/75/85/95/105

Beginner Male: 75/85/95/105/115

Intermediate Male: 95/105/115/125/135

•Start seated on the rower with hands off the handle.
•At the call of “Go,” row 250 meters.
•Remain seated until the monitor clearly reads 250 meters.
•Then complete 7 deadlifts.
•Then complete 5 power cleans.
•Then complete 3 front squats.
•Then complete 1 shoulder to overhead.
•Continue the sequence of rowing, deadlifts, power cleans, front squats, shoulder to overhead until the five rounds are completed or the 12 minute time cap.
•Your score will be the time you complete the work or the total number of reps completed in 12 minutes.
•The time of your last completed round will be used for a tie break.
 
NOTES
•During the row, 10 meters = 1 rep, rounded down (e.g., 137 meters = 13 reps).
•If time expires during the row, record your score when the monitor has come to rest.
•Judges will reset the rower between rounds.
•Judges will change weights while the athelte is rowing.
 
DEADLIFT
• This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed.
• Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.
 
POWER CLEAN
• The barbell starts on the ground.
• Hang cleans are not allowed.
• The rep is credited when the athlete’s hips and knees reach full extension, the feet are in line, and the bar is supported in the front-rack position, with the elbows clearly in front of the hands.
• If the bar is lowered from the rack position before the hips and knees reach full extension, the rep will not count.
 
FRONT SQUAT
• The bar rests on the athlete’s shoulders in the front-rack position.
• The athlete’s hip crease must clearly pass below the top of the knees in the bottom position.
• The rep is credited when the athlete’s hips and knees are fully extended and the bar is resting on the athlete’s shoulders with the bar in the front-rack position.
 
SHOULDER TO OVERHEAD
• Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body.
• 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 in line.

1 Mile Bike
18-15-12-9-6-3
Dumbbell Snatch
Burpees Over the Dumbbell
1 Mile Bike

Beg. Female: 25# DB
Int. Female: 35# DB
Beg. Male: 35# DB
Int. Male: 50# DB

•Start seated on the bike with hands off the handles.
•At the call of “Go,” bike 1 mile.
•Remain seated until the monitor clearly reads 1 mile.
•Then complete 18 alternating dumbbell snatch.
•Then complete 18 burpees over the dumbbell.
•Continue the rep scheme 15-12-9-6-3 of dumbbell snatch and burpees over the dumbbell.
•After the last burpee, return to the bike and complete 1 mile.
•Your score will be the time you complete the work or the total number of reps completed in 18 minutes.
•There will be no tie breaker for this workout.
 
 
Notes
•During the bike, .10 miles = 1 rep, rounded down (e.g., .56 miles = 5 reps).
•If time expires during the bike, your score will be recorded when the monitor has come to rest.
•Judges will reset the bike.
 
Dumbbell Snatch
The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead.
At the bottom of the movement, BOTH heads of the dumbbell must touch the ground.
The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed.
Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition.
At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile.
Once the athlete has reached lockout, the repetition will count.
The athlete may choose to do a split style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.
 
Burpee
Start on one side of the dumbbell.
The chest and thighs must touch the floor at the bottom of each rep.
Return to both feet with the hands off the floor.
Jumping or stepping in and out of the bottom of the burpee is permitted.
Jump over the dumbbell (both feet must be off the ground).
Some portion of both feet must clearly pass over the dumbbell (not around it).
The rep is credited when both feet are on the opposite side of the dumbbell.
If a no rep is given for any reason, the entire burpee must be repeated.
*Beginner divison may step over the dumbbell.