Proficient Games 2025

PERFORMANCE
P1 - 1RM Power Clean
P2 - 1RM Hang Clean
P3 - 1RM Clean & Jerk
*Score is the combined total of each athlete’s heaviest lift.

FITNESS
P1 - 1RM Power Clean
P2 - 1RM Hang Clean
P3 - 1RM Clean & Jerk
*Score is the combined total of each athlete’s heaviest lift.

EVENT FLOW

• There will be (1) 20kg bar and (1) 15kg bar
• Before the workout beings athletes must establish with their judge who will be attempting which lift
• Bar for the first lift must start unloaded and teammates will be allowed to help load / unload BB
• Teams are responsible for changing weights
• Lifting athlete must announce the correct weight to judge before the lift
• If a lift is missed and an athlete wants to go down in weight this will be allowed
• Clips must be used at all times
• Each athlete will have a 3:00 window to complete their lifts
• Within the 3:00 interval an athlete can make as many lifts as desired
• Lift must be completed before the interval time expires
• The event will start on the call of 3,2,1, LIFT!
• P1 starts and has 3:00 to make as many 1RM Power Clean attempts
• Once the 3:00 interval expires, there will be a 1:00 transition period
• Once the 1:00 interval expires P2 will begin their 1RM Hang Clean attempts
• Once the 3:00 interval expires, there will be a 1:00 transition period
• Once the 1:00 interval expires P3 will begin their 1RM Clean & Jerk attempts
• Resting athletes must be safely out of the way before lifting athlete starts
• Score is the combined total weight of each athlete’s heaviest lift

MOVEMENT STANDARDS

ALL WEIGHTS MUST BE ANNOUNCED BEFORE MAKING THE LIFT ATTEMPT
CLIPS MUST BE USED BEFORE ANY LIFT BEGINS

POWER CLEAN

• BB must start unloaded
• BB must start from the floor
• Athletes must clearly catch the bar above parallel and then stand it up under control for a rep to count
• Hips + legs must be fully extended for the rep to count
• Once judge calls “GOOD” the athlete may drop the bar
• If the athlete catches the bar below parallel, they will be issued an “No Rep” and that attempt will not count

HANG CLEAN

• Athlete must Deadlift the bar to the hips with full extension before
  starting the lift
• Hang can be from as low as the athlete desires, plates just may not touch the floor
• Athlete can receive the Clean in a Squat or a Power
• Athlete must stand all the way up with legs and hips extended + show control for the rep to count
• Athlete may not drop the bar until the judge calls “GOOD”
• If the athlete misses a lift or is not able to stand it up/ show control at the top the rep will NOT count

CLEAN & JERK

• Bar must start on the floor
• Athletes can either Power or Squat Clean
• Athletes must stand the bar up and then complete the Overhead position of the movement
• Athletes can either Push Press, Push Jerk or Split Jerk the bar overhead
• Athlete must have arms locked out, feet underneath them, and show control before dropping the bar
• If the Overhead portion is missed the Clean portion will not be counted, both movements must be completed without the bar touching the ground for the rep to count
• Athletes must hear a “GOOD” call from judge before dropping the bar

PERFORMANCE
FOR TIME: 
120 Wall Balls (20/14)
60 Syncro Alt. DB Devils Press (22.5/15)
120 Box Jump Overs (24/20)

FITNESS
FOR TIME: 
120 Wall Balls (14/10)
60 Syncro Alt. DB Devils Press (15/10)
120 Box Jump/Step Overs (20)

TIME CAP: 14:00

SCORE: TIME
*IF WORK IS NOT COMPLETED
SCORE IS: TOTAL REPS

EVENT FLOW

• All athletes will start by boxes on far side of event floor
• On 3,2,1, Go! teams will all move to the Wall Balls on the far side of the floor
• One athlete works while the other two athletes rest
• Athletes can rotate in any order
• Each athlete must complete at least 40 reps of Wall Balls
• Once Wall Balls are completed teams will move to the Synchro DB Devils Press
• One athlete will be in front with two athletes behind
• Formation needs to be decided before beginning workout
• All athletes will work at the same time
• Athletes must meet on the ground of the Burpee and the OH position
• DB’s may not be thrown forward or dropped on final rep. They must be guided to the floor. If this happens it will result in a no rep and team must repeat rep
• Once all Synchro Devils Presses are completed the Tiebreak Time will be recorded and teams will move to the Box Jump Overs
• One athlete works while the other two athletes rest
• Athletes can rotate in any order
• Each athlete must complete at least 40 reps of Box Jump/Step Overs
• If the workout is not finished in the time cap, Total Reps will be the score not Time.

MOVEMENT STANDARD

WALLBALL

• Athlete must stand all the way up with the WB before squatting and starting their first rep
• Athlete must pass through a full squat and ball must clearly reach target
• Male athletes in both Performance/Fitness will shoot to above the line (10ft)
• Female athletes in both Performance/Fitness will shoot to the middle of the line (9ft)

DB DEVIL PRESS

• Athletes must complete a full Burpee with legs and chest touching the floor, and then finish with the DB locked out overhead
• The DB can get overhead by either a Clean + Press or Snatch

SNATCH

• Athletes must synchronize on the ground and overhead for a rep to count
• Teammates must start with the DB on the same side and as they
  alternate reps the DB’s must always be on the same side
• Athletes must alternate sides each rep and can alternate the DB at any point after a rep is completed
• If a NO REP is received athletes must complete a rep on the same side before switching to the other

BOX JUMP OVERS

• Athletes must jump/ step (Fitness option only) both feet on the box and step down the other side
• Both feet must touch the top of the box before stepping down on the other side
• Hips DO NOT need to open in transition over the box
• Step downs are MANDATORY! If jumping down/ rebounding the athlete will receive a NO REP
• Male athletes will jump to a 24-inch box and female athletes will jump to a 20-inch box in the Performance category
• All athletes will jump or step to a 20-inch box in the Fitness category

PERFORMANCE
AMRAP x 12 MINUTES
12 Toes to Bar
8 Overhead Squats (60/42.5)
4 Power Snatches
Max Cal Bike

FITNESS
AMRAP x 12 MINUTES
12 Knees to Chest
8 Front Squats (42.5/30)
4 Power Snatches
Max Cal Bike

Score is: Total Cals + Total Reps

EVENT FLOW
• All teammates will start on the starting mat. On the call of 3-2-1 GO P1 will begin the Toes to Bar and P2 will begin the Max Cal Bike
• P3 will remain on the start mat and rest
• P1 must complete 12 Toes to Bar/ Knees to Chest, 8 Overhead/ Front Squats, and 4 Power Snatches before switching with teammates
• Once P1 has completed a full round they tag out P2 and then begin the Max Cal Bike
• Partner on the Bike and begin Biking as soon as they tag their partner out
• P2 will move to the start mat (rest station) and tag P3
• P3 will begin their triplet
• Teammates will continue this rotation until time is up
• Score will be the Total Cal Bike + the Total Reps from the triplet across all three athletes

MOVEMENT STANDARDS
BIKE
• Seat must be adjusted before P1 gets on the Bike
• Teammates can adjust the seat once an athlete is off
• Once the workout starts athletes must not touch the monitor screen at all, only the seat may be adjusted

TOES TO BAR
• Athlete must start from a dead hang with arms fully extended
• Heels must be brought back behind the bar
• The rep is counted when both feet come in contact with the bar at the
same time, between the hands
• Overhand, underhand, or mixed grips are all permitted
• Athlete must return to full extension at the bottom with heels behind the rig before starting the next rep

KNEES TO CHEST
• Athlete must start from a dead hang with arms fully extended
• Heels must be brought back behind the bar
• The rep is counted when both knees come past the hips
• Overhand, underhand, or mixed grips are all permitted
• Athlete must return heels behind the rig before starting the next rep

OVERHEAD SQUATS
• The bar will start on the ground and can get overhead however the
athlete sees fit
• Once the BB is overhead the athlete can begin their Squats
• Hips must descend below the hip crease on the descent and athlete
must stand all the way up extending hips + knees
• If the hips do not open or the athlete does not have control of the BB at the top of the movement it will be a no rep
• Arms must remain locked out while completing reps

FRONT SQUATS
• The bar will start on the ground and be either Squat or Power Cleaned into the front rack
• If a Squat Clean is performed that will count as the athlete’s first FS
• Hips must descend below the hip crease on the descent and athlete
must stand all the way up extending hips + knees
• If the hips do not open or the athlete does not have control of the BB at the top of the movement it will be a no rep

POWER SNATCHES
• Plates must start on the floor at the beginning of each rep
• The barbell must move from the floor to overhead in one fluid motion
• Clean + Jerking the bar will NOT be allowed
• Athlete must end the movement with arms fully extended, hips/ knees open, and show control of the bar
• Bar must be controlled down to the floor on the final rep, If it is not the athlete will receive a no rep and must complete the rep
before rotating.

PERFORMANCE
P1
21 Thrusters (42.5/30)
21 DB Deficit Push-Ups (15)
21 Pull-ups

P2
21 Thrusters
15 Handstand Pushups
15 Chest to Bars

P3
21 Thrusters
9 Strict Handstand Push-ups
9 Bar Muscle-Ups

FITNESS
P1
21 Thrusters (30/20)
21 Push-Ups
21 Jumping Pull-ups*

P2
21 Thrusters
15 Hand Release Pushups
15 Pull-ups**

P3
21 Thrusters
9 DB Deficit Push-ups (15)
9 Chest to Bars***

Scaled Options
* Ring Rows
** Jumping Pull-ups
*** Pull-ups

EVENT FLOW
• Teams will all begin on starting mats and on the count of 3-2-1 GO P1 will begin their Triplet
• Athlete will start with the Thrusters, then move to the pressing movement, then move to the pulling movement
• P1 must complete all of one movement before moving onto the next
movement
• If a NO REP is called at any point the athlete must repeat the movement before moving on
• Once all reps have been completed, P1 must run back to tag P2 who can then start their triplet
• Once P2 has completed all 3 movements they must run back to tag P3 who can then start their triplet
• Once P3 is done, they must finish on the start mat for time to be called
• The score is the total time to complete ALL 3 couplets

MOVEMENT STANDARDS

 RING ROWS
• Rings will be at a set height
• Feet must be place on the wall side of the tape line
• Arms must be extended at the bottom of the rep
• This is how a rep begins and ends
• An athlete will pull the rings so they make contact with the chest
• If the chest does not make contact with the rings then the rep does not count
• Judge will count the rep at the bottom

 JUMPING PULL-UP
• Everyone will have a Pull-Up bar that is at least 6inches above the head
• If a plate is needed this must be told to the judge before the workout begins
• Arms must be extended at the bottom of the rep
• This is how a rep begins and ends
• An athlete will jump and pull their chin over the bar
• If the chin does not make it over the bar then the rep does not count
• Judge will count the rep at the bottom

PULL-UP
• Arms must be extended at the bottom of the rep with feet off the floor
• The chin can get over the bar any way the athlete sees fit
• Strict, Kipping, or Butterfly reps are all allowed
• Jumping with feet touching the floor is not
• If the chin does not make it over the bar then the rep does not count
• Judge will count the rep at the bottom

CHEST TO BAR
• Arms must be extended at the bottom of the rep with feet off the floor
• Chest must make contact with the bar any way the athlete sees fit
• Strict, Kipping, or Butterfly reps are all allowed
• Jumping with feet touching the floor is not
• If the chest does not make it to the bar then the rep does not count
• Judge will count the rep at the bottom

BAR MUSCLE-UP
• Arms must be extended at the bottom of the rep with feet off the floor
• Athlete must end on top of the bar with arms fully extended
• The rep is credited when the athlete’s arms are fully locked out in the
support position above the bar, with shoulders over or slightly in front of the bar
• Athlete may rest at the top of the BMU but hands must remain on the rig at all times
• If unable to get over the bar and lock out the arms the rep doesn’t count

THRUSTER
• Bar must start on the ground
• Bar can be either Squat Cleaned or Power Cleaned on the first rep
• Hips must pass below parallel on the Squat
• Hips and arms must fully extend at the top of the rep
• Barbell must be directly over the athlete and they must show control
overhead before bringing the bar back down
• On final rep, athlete must guide the bar down to the floor and ensure it does not bounce into another lane before moving on
• If a judge calls no rep on the final rep, the athlete must complete a full Thruster and wait for the GOOD call before moving on

PUSH-UP
• Athlete must start in Plank w/ arms/ legs locked
• Chest and legs must touch the floor on the way down and athlete must show full extension of the arms at the top
• If knees touch the ground on the press off the ground the rep will NOT count
• If the athlete does not keep their body in a Plank position (excessive
sagging through the midline) the rep will NOT count

HAND RELEASE PUSH-UP
• Athlete must start with the arms locked out and feet no more than
shoulder width apart
• Chest must touch the floor and then hands must be completely lifted off the ground
• A rep is complete when the athlete returns to the locked out position
where the body is in a straight plank position
• If knees touch the ground on the press off the ground the rep will NOT count
• If the athlete does not keep their body in a Plank position (excessive
sagging through the midline) the rep will NOT count

DB DEFICIT PUSH-UP
• All athletes will use a pair of 15kg DBs to create the deficit
• Athletes will start at the top of the Push-up
• DBs must wide enough apart to allow the chest and legs to touch the
ground at the bottom

HANDSTAND PUSH-UP – STRICT/ KIPPING
• Athletes must perform reps with hands touching the tape line that is
30inches (76.2cm)
• Any portion of the athlete’s hand may be touching the line
• Arms must be fully extended and in line with the body before descending
• At the bottom head must make contact with the ground
• Each rep begins and ends with athlete in the lockout position with heels against the wall, arms fully extended, and shoulders inline with the body