Event 1

For time:

21-15-9

Burpee Box Jump Over 24/20 (step-up overs are allowed)

Overhead Squat 135/95

Flow:

At the call of 3,2,1 Go the athlete will start at the line of tape marked 3ft from the box. Then the athlete will begin with their 21 burpee box jump overs (step-up overs are allowed). Upon completion of the burpee box jump overs, the athlete will complete 21 Overhead Squats. The athlete will complete this sequence of movements for the rounds of 15 reps and 9 reps.  The workout will finish when the athlete finishes the 9th overhead squat. 

Scoring: Combined time of both athletes times on the event.

*We encourage athletes to have a judge to ensure standards are being met. 

Movement Standards:

Overhead Squats

• Barbell must be placed a minimum of 3 ft from the box. A line of tape must be placed to mark this spot and the barbell must stay on the opposite side of the tape away from the box.

• The hip crease must be below the top of the knee at the bottom.

• A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.

• The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. 

•  Athletes must show a complete lockout and full extension at the top for the  rep to be counted. 

Burpee Box Jump-overs

• The burpee box jump-over starts with the athlete facing the box while touching the chest and thighs to the ground and finishes with the athlete jumping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the athlete’s shoulders must remain perpendicular to the box, while on the ground. A line of tape must be placed perpendicular to the box. The line must run the full length of the body with both hands and feet on either side of the line.

• There is no requirement to stand tall while on top of the box. The athlete may jump or step on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.

• Each rep is counted when the athlete has landed on the ground on the opposite side, where they may begin their next rep. 

Event 1

For time:

21-15-9

Burpee Box Jump Over 24/20 (any style of step-over allowed)

Front Squat 95/65

Flow:

At the call of 3,2,1 Go the athlete will start at the line of tape marked 3ft from the box. Then the athlete will begin with their 21 burpee box jump or step overs. Upon completion of the burpee box jump overs, the athlete will complete 21 Front Squats. The athlete will complete this sequence of movements for the rounds of 15 reps and 9 reps.  The workout will finish when the athlete finishes the 9th overhead squat. 

Scoring: Combined time of both athletes times on the event.

*We encourage athletes to have a judge to ensure standards are being met. 

Movement Standards:

Front Squats

• Barbell must be placed a minimum of 3 ft from the box. A line of tape must be placed to mark this spot and the barbell must stay on the opposite side of the tape away from the box.

• The hip crease must pass below the top of the knee at the bottom of the rep. 

• The barbell must be in a front rack position for the rep to be counted.  The hands are not required to be in a certain position.  The barbell just needs to be in the front rack position. 

• A squat clean may be performed to complete the first rep, but is not required. 

• The hips and knees must come to a full lockout position at the top of the squat for the rep to count. 

• The athlete must show a complete lockout and full extension at the top of the rep to be counted. 

Burpee Box Jump-overs

• The burpee box jump-over starts with the athlete facing the box while touching the chest and thighs to the ground and finishes with the athlete jumping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the athlete’s shoulders must remain perpendicular to the box, while on the ground. 

• There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.

• Each rep is counted when the athlete has landed on the ground on the opposite side, where they may begin their next rep.

Burpee Box Step-over

• The burpee box step-over starts with the athlete facing the box while touching the chest and thighs to the ground, and finishes with the athlete jumping or stepping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the athlete’s shoulders must remain perpendicular to the box for the rep to count. A line of tape must be placed perpendicular to the box. The line must run the full length of the body with both hands and feet on either side of the line. 

• There is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box. The athlete may step up or jump on top of the box and then jump or step down on the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it. 

• Each rep is counted when the athlete has landed on the ground on the opposite side, where they may begin their next rep.

Event 2

5:00

3 rounds

10 Knee-ups

10 Power Cleans 75/55

—————

10:00

3 rounds

10 Knee-ups

8 Power Cleans 115/80

—————

15:00

3 rounds

10 Knee-ups

6 Power Cleans 155/105

—————

20:00

3 rounds

10 Knee-ups

4 Power Cleans 185/125

*if you get the work done under the time cap for each couplet move on to the next.  If you get caught by the time cap your score is reps, if you finish the workout then your score is time.

*Athletes DO NOT need to wait until the next time frame opens before they can begin working in the next round. If you finish within the 5 minutes you can use that extra cushion you have created to start the next round.

*Athletes must change their own weights between workouts. 

*Athlete must place a line of tape parallel to the pull-up bar 6 feet away from the pull-up bar. The barbell must remain behind this line of tape. Athlete must start the workout behind the line of tape and at 3,2,1 go athlete may transition to the first set of knee-ups on the pull-up bar.

Flow:

At the call of the 3,2,1 Go athletes will begin behind the tape line marked 6 ft from the pull-up bar then start the first portion of the workout.  Athletes will start by performing 10 hanging knee raises.  Once the 10 knee raises have been completed, the athlete will complete 10 Power Cleans. Athletes will complete 2 more rounds of this workout, for a total of three rounds. If the athlete completes the 3 rounds under the 5:00 minute time cap, they will advance to the next portion of the workout.  In the following set, the athlete will complete another 3 rounds of hanging knee raises and power cleans.  The knee raises will remain at 10 reps each round and the Power Cleans will drop to 8 reps each round and the weight will increase. If the athlete completes the 3 rounds under the 10:00 minute time cap, they will advance to the next portion of the workout. In the following set, the athlete will complete another 3 rounds of knee raises and power cleans.  The knee raises will remain at 10 reps each round and the Power Cleans will drop to 6 reps each round and the weight will increase. If the athlete completes these 3 rounds under the 15:00 minute time cap, they will advance to the final portion of the workout.  In this final set, the athlete will complete another 3 rounds of knee raises and power cleans.  The hanging knee raises will remain at 10 reps each round and the Power Cleans will drop to 4 reps each round and the weight will increase. The workout is over if the athlete does not complete the required amount of reps in the time allotted (20:00 cap) or if they finish the final round.  Score is reps if the athlete does not complete the full workout in 20:00.  Score is total time if the athlete finishes the full workout. 

Scoring: Combined time of both athletes times on the event.

*We encourage athletes to have a judge to ensure standards are being met.

Movement Standards:

Power Cleans

• Start each rep with the barbell on the ground.

• The bar must travel in one motion to the shoulders. Athletes are not allowed to pause at any point while lifting the barbell from the ground.(No deadlift into a hang power clean)

• The rep is credited when the athlete’s hips and knees reach full extension and the bar is supported in the front-rack position

• Muscle cleans, power cleans, squat cleans and split cleans are permitted for the scaled division 

Hanging Knee Raises

• Scaled athletes may perform hanging knee-raises. 

• 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 knees are above the hips.

Event 2

5:00

3 rounds

10 Toes To Bar

10 Squat Clean 135/95

—————

10:00

3 rounds

10 Toes To Bar

8 Squat Clean 185/125

—————

15:00

3 rounds

10 Toes To Bar

6 Squat Clean 225/155

—————

20:00

3 rounds

10 Toes To Bar

4 Squat Clean 275/185

*if you get the work done under the time cap for each couplet move on to the next.  If you get caught by the time cap your score is reps, if you finish the workout then your score is time.

*Athletes DO NOT need to wait until the next time frame opens before they can begin working in the next round. If you finish within the 5 minutes you can use that extra cushion you have created to start the next round.

*Athletes must change their own weights between workouts.

*Athlete must place a line of tape parallel to the pull-up bar 6 feet away from the pull-up bar. The barbell must remain behind this line of tape. Athlete must start the workout behind the line of tape and at 3,2,1 go athlete may transition to the first set of toe to bars on the pull-up bar.

Flow:

At the call of the 3,2,1 Go athletes will begin behind the tape line marked 6 ft from the pull-up bar then start the first portion of the workout.  Athletes will start by performing 10 Toes To Bar.  Once the 10 Toes To Bar have been completed, the athlete will complete 10 Squat Cleans. Athletes will complete 2 more rounds of this workout, for a total of three rounds.  If the athlete completes the 3 rounds under the 5:00 minute time cap, they will advance to the next portion of the workout.  In the following set, the athlete will complete another 3 rounds of Toes to bar and Squat cleans.  The Toes To Bar will remain at 10 reps each round and the Squat Cleans will drop to 8 reps each round and the weight will increase. If the athlete completes the 3 rounds under the 10:00 minute time cap, they will advance to the next portion of the workout.  In the following set, the athlete will complete another 3 rounds of Toes to bar and Squat cleans.  The Toes To Bar will remain at 10 reps each round and the Squat Cleans will drop to 6 reps each round and the weight will increase. If the athlete completes these 3 rounds under the 15:00 minute time cap, they will advance to the final portion of the workout.  In this final set, the athlete will complete another 3 rounds of Toes to bar and Squat cleans.  The Toes To Bar will remain at 10 reps each round and the Squat Cleans will drop to 4 reps each round and the weight will increase. The workout is over if the athlete does not complete the required amount of reps in the time allotted (20:00 cap) or if they finish the final round.  Score is reps if the athlete does not complete the full workout in 20:00.  Score is total time if the athlete finishes the full workout. 

Scoring: Combined time of both athletes times on the event 

*We encourage athletes to have a judge to ensure standards are being met. 

Movement Standards:

Squat Cleans

• Start each rep with the barbell on the ground. 

• Touch and go is permitted. 

• No bouncing or dropping and catching the barbell on the rebound. 

• If dropped, the barbell must settle on the ground before the start of the next rep. 

• The bar must travel in one motion to the shoulders. Athletes are not allowed to

pause at any point while lifting the barbell from the ground.(No deadlift into a hang power clean)

• The athlete must complete a full squat, hip crease below knee crease, for each rep to count. 

• Athletes may power clean and front squat the bar if needed.  

• Hang cleans are not allowed.

• The rep is credited when the athlete’s hips and knees reach full extension and the bar is supported in the front-rack position.

Toes To  Bar

• Begin by hanging from the pull-up bar with arms extended. 

•  Heels must be brought back behind the bar. 

• Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when both feet come in contact with the bar at the same time, between the hands. 

• Any part of the feet may make contact with the bar.

Event 3

8 min AMRAP

25ft Front Rack DB lunge 2x35s/20s

25ft Bear Crawl

50ft Front Rack DB lunge 2x35s/20s

50ft Bear Crawl

75ft Front Rack DB lunge 2x35s/20s

75ft Bear Crawl

*Continue in this fashion until 8:00 on the clock

*25’ lengths, 5’ marks for tie breakers

Flow:

At the call of 3,2,1 Go athletes will begin at the opposite side of their dumbells. They will then begin with 25 ft. of Front Rack Dumbbell lunges. Once the athletes have completed 25 ft. of Front Rack Dumbbell lunges, they will complete 25 ft. of bear crawling. Upon completing 25 ft. of bear crawling, the athlete will complete 50 ft. of Front Rack Dumbbell lunges, followed by 50 ft. of bear crawling.  Athletes will continue to add 25 ft. to each round of this workout until the 8:00 min clock expires.  

Scoring: Combined total feet traveled by each athlete. For example:

Athlete 1: completes through 75 feet of walking lunges their score is 225. 

Athlete 2: completes through 100 feet of bear crawls their score is 500.

Combined score: 725

*We encourage athletes to have a judge to verify standards are being met.  Before starting, the handstand walk area must be marked in 5-ft. segments. Ideally, the lane will have five consecutive segments, allowing a 25-ft. walk in one direction and a 25-ft. walk back.  Do NOT walk more than 25 feet in one direction without turning around.

Movement Standards:

Front Rack Dumbbell Lunge

• . Each lunge begins with  dumbbells being held in the front rack position. One head of the dumbbell must be in contact with the shoulder at all times. 

•  Athletes will start with their feet together and the athlete standing tall with hips and knees extended. 

• The athlete must be behind the mark denoting the start of the segment being attempted.

• At the bottom of the dumbell front rack lunge, the trailing knee must make contact with the ground. 

• The rep is credited when the athlete gets both heels across the line, has the dumbbells in the front rack position and is standing tall with hips and knees fully extended. 

• Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. 

• The athlete must alternate which foot leads for each step.

•  Shuffle steps between steps are not allowed. 

• Each 5-foot section will count as 5 feet. 

• If the athlete fails to meet any standard during a step, the athlete must restart from behind the last 5-foot section successfully completed.

Bear Crawl

• Scaled athletes must bear crawl. 

• Use the same floor marking as the handstand walking setup (see above). 

• Both hands (entire hand, including palm and fingers) must be placed on the ground    BEHIND the mark of the segment being attempted. 

• Reaching onto or over the line constitutes a “no rep.” 

• Hips must remain above head height. 

• Standing up, dropping to the floor, or dropping the hips below the head at any time requires a restart from behind the last line successfully crossed.

•  A rep is credited when both feet and both hands cross the line. 

• Each 5-foot section will count as 5 feet.

Event 3

8 min AMRAP

25ft Front Rack DB lunge 2x50s/35s

25ft Handstand walk

50ft Front Rack DB lunge 2x50s/35s

50ft Handstand walk

75ft Front Rack DB lunge 2x50s/35s

75ft Handstand walk

*Continue in this fashion until 8:00 on the clock

*25’ lengths, 5’ marks for tie breakers

Flow:

At the call of 3,2,1 Go athletes will begin at the opposite side of their dumbells. They will then begin with 25 ft. of Front Rack Dumbbell lunges. Once the athletes have completed 25 ft. of Front Rack Dumbbell lunges, they will complete 25 ft. of handstand walking. Upon completing 25 ft. of handstand walking, the athlete will complete 50 ft. of Front Rack Dumbbell lunges, followed by 50 ft. of handstand walking.  Athletes will continue to add 25 ft. to each round of this workout until the 8:00 min clock expires. 

 Scoring: Combined total feet traveled by each athlete. For example:

Athlete 1: completes through 75 feet of walking lunges their score is 225. 

Athlete 2: completes through 100 feet of handstand walking their score is 500.

Combined score: 725

*We encourage athletes to have a judge to verify standards are being met.  Before starting, the handstand walk area must be marked in 5-ft. segments. Ideally, the lane will have five consecutive segments, allowing a 25-ft. walk in one direction and a 25-ft. walk back.  Do NOT walk more than 25 feet in one direction without turning around.

Movement Standards:

Front Rack Dumbbell Lunge

• . Each lunge begins with  dumbbells being held in the front rack position. One head of the dumbbell must be in contact with the shoulder at all times. 

•  Athletes will start with their feet together and the athlete standing tall with hips and knees extended. 

• The athlete must be behind the mark denoting the start of the segment being attempted.

• At the bottom of the dumbell front rack lunge, the trailing knee must make contact with the ground. 

• The rep is credited when the athlete gets both heels across the line, has the dumbbells in the front rack position and is standing tall with hips and knees fully extended. 

• Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. 

• The athlete must alternate which foot leads for each step.

•  Shuffle steps between steps are not allowed. 

• Each 5-foot section will count as 5 feet. 

• If the athlete fails to meet any standard during a step, the athlete must restart from behind the last 5-foot section successfully completed.

Handstand Walk

•  Kick up with both hands (entire hand, including fingers and palms) BEHIND the mark of the segment being attempted. 

•  Stepping over the line or landing with hands on or over the line is a “no rep.” 

•  Athletes must walk forward. 

• Coming down from the hands at any time requires a restart from behind the last line successfully crossed.

•  A rep is credited when both hands, including fingers and palms, cross the line before the feet touch the ground. 

•  Each 5-foot section will count as 5 feet. 

• Must handstand walk across the line. Jumping both hands over the line to finish a section is not allowed.

Event 4

For time:

54 Pull Up

30 Chest to bar pull-ups

18 Bar Muscle-ups

120 Cal Row

Scoring: Combined time of both athletes times on the event

*Athlete must place a line of tape 6 feet away from the pull-up bar where the rower will be placed. Athlete must start the workout behind the line of tape and at 3,2,1 go athlete may transition to the first set of pull-ups on the pull-up bar.

Time Cap: 30 minute time cap per athlete (60 minutes combined)

*If the athlete does not finish within the time cap you will add one second per rep/cal not done.

For example: athlete #1 does not complete any bar muscle ups they would have a time of 32:18 (120 cals unfinished count as 2:00 and 18 muscle ups :18)

*We encourage athletes to have a judge to ensure standards are being met. .

Flow:

At the call of 3,2,1 Go athletes will begin by completing 54 pull-ups.  Upon completion of the pull-ups, athletes will complete 30 chest to bar pull-ups. Upon completion of the chest to bar pull-ups, athletes will complete 18 bar muscle-ups. After completing the bar muscle-ups, athletes will finish the workout with 120 calories on the Concept 2 Rower.  The workout is complete when the monitor on the rower shows “120” calories. 

Movement Standards:

Pull-ups

•  The athlete must start each rep with arms fully extended and feet off the ground. 

•  Any style of pull-up or grip is permitted as long as the requirements are met.

• The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. 

•  Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.
  

Chest to Bar Pull-ups

• The athlete must start each rep with their arms fully extended and their feet off the ground. 

• Any style of pull-up or grip is permitted as long as the other requirements are met.

• The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.  

• Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. 
  

Bar Muscle-ups

• The athlete 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.

• The athlete must pass through some portion of a dip before locking out over the bar.

• The rep is credited when the athlete’s arms are fully locked out in the support position above the bar and the athlete’s shoulders are over or slightly in front of the bar. 

• At lockout, only the arms may support the athlete’s weight.

Concept 2 Rower

• The monitor on the rower must be set for calories at the beginning of the workout and zeroed out. 

• Credit will be earned when “120 calories” is displayed on the monitor. 

• The athlete may adjust the damper at any time during the workout.

Event 4

For time:

54 Hand release Push-ups

30 Jumping Pull-ups

18 Pull-ups

120 Cal Row

Scoring: Combined time of both athletes times on the event

*Athlete must place a line of tape 6 feet away from the pull-up bar where the rower will be placed. Athlete must start the workout behind the line of tape and at 3,2,1 go athlete will perform hand release push-ups.

Time Cap: 30 minute time cap per athlete (60 minutes combined)

*If the athlete does not finish within the time cap you will add one second per rep/cal not done.

For example: athlete #1 does not complete any pull-ups they would have a time of 32:18 (120 cals unfinished count as 2:00 and 18 muscle ups :18)

*We encourage athletes to have a judge to ensure standards are being met. 

Flow:

At the call of 3,2,1 Go athletes will begin by completing 54 hand-release pushups.  Upon completion of the hand release push-ups, athletes will complete 30 jumping pull-ups. Upon completion of the jumping pull-ups, athletes will complete 18 pull-ups. After completing the pull-ups, athletes will finish the workout with 120 calories on the Concept 2 Rower.  The workout is complete when the monitor on the rower shows “120” calories. 

Scoring: Combined time of both athletes times on the event

*We encourage athletes to have a judge to ensure standards are being met. 

Movement Standards:

Hand Release Pushups

• Elbows must be locked out with the feet no wider than shoulder width. 

• A straight body position must be maintained throughout the push-up. 

• No snaking, sagging, or pushing up from the knees.

• • The chest (nipple line or above) must touch the floor. 

• Then the hands must be lifted completely off the ground.

Jumping Pull-ups

• Scaled athletes will perform jumping  pullups. 

• The bar should be at least six inches above the top of the head when standing tall. 

• Plates or other stable platforms may be required to decrease the distance between the top of the head and the bar.

• At the start of each rep, lower until the arms are fully extended.

•  The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.

• Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. 

Pull-ups

•  The athlete must start each rep with arms fully extended and feet off the ground. 

•  Any style of pull-up or grip is permitted as long as the requirements are met.

• The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. 

•  Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.
  

Concept 2 Rower

• The monitor on the rower must be set for calories at the beginning of the workout and zeroed out. 

• Credit will be earned when “120 calories” is displayed on the monitor. 

• The athlete may adjust the damper at any time during the workout.