2024 Turkey Challenge Championship

For Time (All Divisions)

500 meter Ski Erg
500 meter Row
1,000 meter Bike Erg

Time Cap: 8 Minutes

Workout Flow

Workout 4 will begin at the 8 minute mark following the 6 minute time cap from workout 3. (an additional 2 minutes) Again, starting from the designated starting line, athletes will move onto the 500m Ski erg. Once completed, they will move onto a 500m Row, and then finishing with a 1000m Bike Erg. When the Bike erg meters are completed, athletes must then sprint to the designated finish line to complete workout 4.

Erg Machines

• Athletes must finish all 500m/1000m BEFORE stepping off that piece of equipment.

19 Minute AMRAP:

200m Run
5 Bar Muscle Ups
10 HSPU
15 Wall Balls 20/14 (all divisions)

Pro: Bar Muscle Ups, Kipping HSPU

Rx: Chest to Bar, Kipping HSPU

Masters: Pull Ups, Kipping HSPU

Intermediate: Pull ups, Hand Release Push Ups

Workout Flow

At the start, athletes will begin on a 200m Run. Once coming back in from the run, athletes will begin a "Cindy" style format of 5 Muscle Ups/Chest to bar/ Pull Up depending on their division. After completed, athletes will then perform 10 Handstand Pushups/ Hand Release Push Ups. Then performing 15 Wall Balls. All prescribed reps at each movement must be competed before moving onto the next movement. After the 15 Wall Balls are completed, athletes will begin another 200m Run. This format will continue for as many rounds and reps in 19 minutes. 

Standards

Chest to Bar Pull Ups (RX)

• 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.
  Overhand, underhand or mixed grip are all permitted.
• At the top, the chest must clearly come into contact with the bar below the collarbone.
• Athletes are allowed to wear hand protection (gymnastics- style grips, gloves, etc.), but they may not tape the bar.

Pull Ups (Intermediate)

• This is a standard chin-over-bar pull-up.
• Dead hang, 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. Overhand, underhand or mixed grip are all permitted.
• At the top of the movement, the chin must break the horizontal plane of the bar.
• Athletes are allowed to wear hand protection (gymnastics- style grips, gloves, etc.), but they may not tape the bar.

Handstand Push Ups

• Pro and RX are allowed kipping Handstand Push Ups, however strict can be performed as well if athletes choose. 
• The athlete must perform the handstand push-ups with both hands touching the tape line 10 inches from the wall. This tape line will be 30 inches long and no wider than 2 inches.
• Any portion of the athlete's hands must be touching the line (fingers OK).
  The arms must be fully extended and in line with the body before the athlete may descend.
• Each rep begins and ends with the athlete in the lockout position with the heels against the wall,arms fully extended, and shoulders in line with the body.
• Both hands must remain on the designated tape line.
• If one or both hands is not touching the tape line at any time, the repetition will not count. The athlete will need to start again from the lockout position.

Hand Release Push Ups (Intermediate)

• 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.

Wall Balls

• 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. This will be at the judge’s discretion

All Divisions 

8 Minutes to find 1 Rep Max Clean 

Workout Flow

Individuals

Athletes will have 8 Minutes to find a 1RM Clean. Athletes can have as many attempts as they desire in that 8 Minute window. Athletes will be required to load the bar themselves at their desired weight.

Standards

• Power or Squat Cleans are allowed
• Athletes must stand up completely with full hip extension for the lift to be credited. 
• At the 8:00 time frame, the barbell must be off to be credited. example- if the lift begins at 7:59 and the final lockout is at 8:02, the lift will be credited. 
• No barbell lifted at the 8:00 or after will be counted. 
• No Body part may touch the ground other than the feet to the floor. example- Knees may not hit the ground at any point 

For Time:

100 Double Unders
40 Alt DB Snatch
40 Toes to Bar
40 Thrusters
10 Rope Climbs

Time Cap: 15 Minutes

Pro: 70/50lb DB, 115/75lb BB, 15ft Rope

RX: 50/35lb DB, 95/65lb BB, 15ft Rope

Masters: 35/25lb DB, 75/55lb BB, 15ft Rope

Intermediate: 35/25lb DB, 75/55lb BB, 12ft Rope

Workout Flow

Athletes will begin the workout by completeing 100 Double Unders. After 100 Double Unders, athletes must then complete 40 ALTERNATING dumbbell snatches at their divisions weight. After DB snatches are completed, 40 Toes to Bar must be completed. After toes to bar, 40 Barbell Thrusters must be completed at their respective weights. Following the 40 thrusters, athletes will be required to do 10 Rope Climbs to complete the rep scheme. After the rope climbs, athletes must then cross the designated finish line on the floor for thier workout time to be completed. 

Standards

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.

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.
• The non-lifting hand and arm may not be in contact with the body during the repetition.
• If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count.
• At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over themiddle 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 muscle snatch, power snatch, squat snatch or 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.

Toes to Bar

• In the toes-to-bar, the athlete must go from a full hang to having the
  toes touch the pull-up bar.
• At the start of each rep, the arms must be fully extended and the heels must be brought back behind the bar.
• Athletes may wear hand protection (gymnastics- style grips, gloves, etc.), but they may not tape the bar.
• Overhand, underhand, or mixed grip are all permitted.

Thruster

• This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead.
• The bar starts on the ground. No racks allowed.
• The hip crease must clearly pass below the top of the knees in the bottom position.
• A full squat clean into the thruster is allowed.
• The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

Rope Climb

• Each rep starts with both feet on the ground.
• The athlete may jump into the rope climb.
• Any style of climbing is permitted.
• The rep is credited when one hand clearly touches above the designated mark.
• Any successful attempt where the feet have left the ground before the end of the final time cap will count.
• There is no requirement during the descent of the climb.

All Team Divisions 

For Time:

Buy In portion for Echo Chipper:

200 Calorie Echo

Score is Time to complete

Workout Flow

Athletes may split the work however they like between all 4 athletes. This is the buy in protion of the "Echo" workout and is treated as a separate score. Sent it!

For Time:

20 DBL DB Front Rack Alternating Reverse Lunges

800M Run

20 DBL DB Front Rack Alternating Reverse Lunges

Time Cap: 7 Minutes

Pro: 70/50

RX: 50/35

Intermediate: 35/25

Masters: 35/25

Workout Flow

Athletes will start by completing 20 Double DB Front Rack Alternating Reverse Lunges (10 per leg). Athletes can break up the lunges into smaller sets if necessary, but they must complete all 20 before moving to the next part of the workout. Once the athlete finishes all 20 lunges, they will immediately begin the 800m run. After completing the 800m run, athletes will return to the starting area and pick up their Double DB Front Rack Alternating Reverse Lunges. They must again complete 20 Double DB Front Rack Alternating Reverse Lunges. After the final Lunge, athletes must cross the designated finish line for their workout to be completed. 

Standards

Dual Dumbbell Front Rack Reverse Lunge

• Each lunge begins with the dumbbells at the
  shoulders, feet together, and hips and legs extended.
• The dumbbells must remain at the shoulders.
• A full grip around the handle of the dumbbell must be
  maintained for the duration of the lunge.
• Resting the dumbbells on the shoulders is allowed. Releasing the grip on the handle and letting the dumbbell rest solely on the shoulder is not allowed.
• The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension.
• The athlete must alternate legs for each rep.
• Both feet together at the top of each rep with legs fully extended is required

800m Run

• The course will be clearly marked off. Athletes must start and finish at the designated start/finish lines. Go fast!

For Time:

15-12-9
Deadlifts
Box Jump Overs
60ft Handstand Walk

Time Cap: 8 Minutes

Pro: 315/225, 30/24in Box, 30ft unbroken HSW sections

RX: 255/175, 30/24in Box, 5ft unbroken HSW sections

Masters: 205/145, 24/20in Box, 5ft unbroken HSW sections

Intermediate: 205/145, 24/20in Box, DBL KB OH Walk 53/35 (minimum 15ft unbroken)

Workout Flow

Athletes will start the workout by completing a set of 15 Deadlifts, followed by 15 Box Jump Overs. Then athletes must complete 60ft of a handstand walk. Working in 30ft increments (Pro). Meaning they must go down around a cone and back twice working in 30ft lengths (Pro). After the 60ft handstand walk, athletes will move to a round of 12 deadlifts and 12 box jump overs. Followed by another 60ft handstand walk. Finishing the workout with 9 deadlifts and 9 box jump overs. Followed by one last 60 ft handstand walk.

Time of workout is completed following the completeion of the final 60ft handstand walk.

Standards

Deadlift

• Start every rep with the barbell on the ground.
• Hands must be outside the knees. Sumo deadlifts are not allowed.
• Arms must be straight throughout. No bouncing.
• The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.

Box Jump Over

• 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 DOWN to the other side. NO REBOUNDING ALLOWED
• If the athlete lands on the box, both feet must touch the box before stepping off
• Alternatively,the athlete may jump completely over the box.
• If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot landing.
• There is no requirement to stand tall while on top of the box.

Handstand Walk

• Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted.
• Stepping over the line or landing with the hands on or over the line is a “no rep.”
• Must walk forward.
• Coming down from the hands at any time requires a restart from behind the last line successfully crossed. (5 ft for Rx/Master's 15ft for Pro). It will consist of 15ft out and 15ft back.
• A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground.
• Each 5-foot section will count as 1 rep. (This will be marked off for you)
• Must handstand walk across the line. Jumping both hands over the line to finish a section is not allowed.

Double KB Overhead Walk

• Each 5-foot section will count as 1 rep. (This will be marked off for you)
• Must keep both elbows locked out in overhead position. (In cases of inability to keep elbows fully locked out do to mobility restrictions, discuss with your judge prior to workout start to show what full lockout looks like.)

For Time:

14-7
Front Squats
Lateral Burpees Over Bar
Time Cap: 6 Minutes

Pro: 225/155

RX: 185/125

Intermediate Masters: 135/95

Masters: 135/95

At the 8 minute mark following "Tango", athletes begin "Acid Bath."

Workout Flow

Individual

All Athletes will start workout 3 from a designated starting line. They will move to the barbell where they must clean the barbell to start their front squats. Squat cleans are allowed and will count as a rep. After completing 14 squats, they will drop the barbell and begin 14 burpees over the barbell. After the 14th Burpee over the barbell, athletes will then clean the barbell into position to complete 7 front squats. Once 7 Front squats are completed, 7 burpees over the barbell must be completed. Athletes must then sprint to the designated finish line to complete workout 3. There is a 6 Min Cap for this workout, where athletes will rest until Workout 4 Begins.

Tie Breakers will be Total time of Workout Tango and Workout Acid Bath. 

Standards

Front Squats

• This is a standard front squat. The bar starts on the ground. No racks allowed. With the barbell in the front-rack position, the hip crease must clearly pass below the top of the knees in the bottom position.
• The barbell may be squat cleaned to start the rep scheme. 
• Every repetition of the front squat must finish with the barbell racked across the shoulders, with the hips and legs fully extended when viewed from profile.
   

Burpees Over Barbell

• May be performed parallel with the bar
• May jump or step back to reach the bottom position.
• Chest and thighs must touch the ground with the head behind the barbell.
• Stepping and/or jumping back to the starting position are both permitted.
• Must jump over the barbell using a two-foot takeoff. Touching the bar, single-legged jumping, or stepping over is not permitted.
• Intermediate/Masters divisions may step over the bar.
• The rep is credited when both feet have touched the ground on the opposite side of the barbell.
• No need to land with both feet at the same time.
• If a “no rep” is received for any reason, the entire rep must be repeated.