Every Athlete Benchmark Classic

For time:

50-40-30-20-10

Doube Unders 

Sit Ups

Please read the following information carefully:

• RX division will complete the prescribed workout outlined above.
• Masters and both teen divisions will complete the prescribed workout outlined above. There is a single under option for these divisions and the rep scheme will be as follows:

75, 65, 55, 45, 35 Single Unders

50-40-30-20-10 Sit ups

If you choose the single under option, you must stay doing that movement for the entire workout.

• Scaled division will complete the workout below:

For time:

75, 65, 55, 45, 35 Single Unders

50-40-30-20-10 Sit ups

Workout Instructions

The athlete will begin with 50 double unders. Once the athlete has completed the 50 double unders, they will then complete 50 sit ups. Once the 50 sit ups are complete, the athlete will then move on to 40 double unders followed by 40 sit ups. The workout follows this sequence until the athlete completes the final 10 sit ups.

If the athlete is doing a scaled version, they will follow the same sequence with the prescribed number of reps for that version.

DOUBLE UNDER

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

SINGLE SKIPS (Scaled Division)

The rope passes once under the feet for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

BUTTERFLY SIT UPS

Athlete begins on the floor, sitting up with the soles of the feet together.  Descending back into the sit-up the athletes hands must touch the floor behind the head.  Sitting up athlete must then touch the ground with both hands in front of the toes.  Athlete is not permitted to use hands on legs to assist with the sit up.  Sit up is complete as a rep when the ground have been touched in front of the toes.

**Please note**

For the scaled division, single unders is the prescribed movement.
For masters and teen divisions. There is an option to do single unders, however, if you choose this option, you will complete more reps of single unders. The rep scheme will be as follow: 75, 65, 55, 45, 35 and complete the entire workout with the chosen movement.
 

5 Rounds for Time

12 Deadlifts

9 Hang Cleans

6 Shoulders to Overhead

Weight:

RX: M 70kg, F 47.5kg

Masters: M 60kg, F 40kg

Scaled: M 55kg, F 35kg

16/17 Teens: M 50g, F 30kg

14/15 Teens: M 45, F 25kg

Workout Instructions

Once the clock start, the athlete may pick up the bar and begin the 12 deadlifts. Once the 12 deadlifts are complete, the athlete then begins 9 hang power cleans. Once the 9 hang power cleans are complete, the athlete then begins 6 shoulders to overhead. Once all reps of all movements are complete. This is 1 round and the athlete needs to complete 5 entire rounds.

DEADLIFT

Bar starts on the ground.  Athlete may use mixed or conventional grip.  Athlete must stand each rep up with shoulders behind the bar.

HANG POWER CLEAN

The barbell starts on the ground and is deadlifted up with athlete standing to full extension. The barbell is then cleaned from a ‘hang position’ which is anywhere from above the knee. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

SHOULDER TO OVERHEAD

The rep starts in the front rack position.  The athlete can press, push press or push jerk however must have knees locked out and arms locked out overhead for the rep to count.

30 snatches for time.

Weights:

RX Division: M:61kg  F:43kg

Masters Division: M: 50kg  F: 35kg

Scaled Division: M: 47.5kg  F: 30kg

Teens 16/17 Division: M: 40kg  F: 30kg

Teens 14/15 Division: M: 35kg  F: 25kg

Workout Instructions

Prior to the workout, the athlete must video the weights on the bar to show the prescribed weight for the chosen division.

Once the clock starts, the athlete can then grab the barbell and begin the 30 snatches.

The barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

'Jackie'

For time:

• 1,000-meter row,
• 50 thrusters 
• 30 pull-ups (Jumping Pull ups for the scaled division)

Please note:

• 30 jumping pull ups are the prescribed movement for the scaled division.
• Jumping pull ups are an optional movement for masters and teen divisions, however, if the athletes chooses this option, 45 reptitions will need to be completed. Whatever movement the athlete chooses, they must do the same movement for the entire workout.

Bar Weight:

RX - M: 20kg, F: 15kg

Masters - M: 20kg, F: 15kg

Scaled - M: 20kg, F: 15kg

16/17 Teens: M: 20kg, F: 15kg

14/15 Teens - M: 15kg, F: 10kg

Workout Instructions

The athlete starts with the 1000m row. Once the row is complete, the athlete moves straight into the 50 empty barbell thrusters and then into the 30 pull ups.

ROWING

Concept 2 Rower must be used.  Any damper setting is allowed. Athlete must start in the seat, hands behind their back and legs locked out straight. As the timer starts, the athlete may start rowing. Athlete must exit the machine on their own with no assistance.

THRUSTERS

The movement begins with the bar on the ground.  The bar is then cleaned up to the shoulders.  A full squat clean into the thruster is allowed when the bar is taken from the floor.  The hip crease must clearly pass below the top of the knees in the bottom position. Stand from the squat, push the bar overhead, ending with the arms locked out directly over the middle of the body with elbows, knees and hips fully extended and feet in line with each other.  On completion of a rep, the bar is bought back down to the front rack position in preparation for the next rep.

PULL-UPS
This is a standard chin-over-bar pull up. Strict, kipping or butterfly pull-ups are allowed as long as all the requirements are met.  The arms must be fully extended at the bottom, with the feet off the ground.

At the bottom, the arms must be fully extended.  At the top, the chin must break the horizontal plane of the bar.

JUMPING PULL UP (This is the prescribed movement for the Scaled division but an option for Masters and Teen divisions)

For jumping pull-ups, the bar should be set up so it is at in line with the athletes wrists when standing tall with arms at full extension. At the bottom of the movement, the arms must be fully extended. Overhand, underhand or mixed grip are all permitted. At the top, the chin must break the horizontal plane of the bar.

P150 wall ball shots for time

Ball Weight

RX - M: 20 lbs, F: 14lbs

Masters - M: 20 lbs, F: 14 lbs

Scaled - M: 14 lbs, F: 10 lbs

16/17 Teens - M: 14 lbs, F: 10 lbs

14/15 Teens - M: 14 lbs, F: 10 lbs

Target Height:

Male: 10ft

Female: 9ft

Workout Instructions

The ball starts on the ground, when the timer starts, the ball is taken from the ground and the athlete can go from the bottom of the squat, straight into the first wallball. In the wallball shots, the wallball ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the required target. The wallball target must have a clear line at the target height and the wallball must clearly go OVER the line, so the camera can see the top of the line for the rep to count.

If the ball hits low or does not hit the target, it is no rep. If the ball is not caught between reps, it must come to a full stop on the ground before picking it up and completing the next rep. Catching the ball bouncing off the floor is not permitted.