Check out the 2024 competition!!

For Time, 8 Minute Cap

AG 13-14 RX

36 Toe to Bar
36 Burpee Box Jump-overs 20"

THEN...
36 Overhead Lunges 75/55#

Workout Notes:

• The first portion of the workout can be completed in the following ways:
  • 36 T2B straight through, 36 BBJO straight through
  • 2 Rounds of 18 T2B and 18 BBJO
  • 15 T2B, 15 BBJO, 12/12, and then 9/9

Scoring Notes:

• TBD

For Time, 8 Minute Cap

AG 13-14 Scaled Male

36 Toe to Bar
36 Burpee Box Jump-overs 20"

THEN...
36 Front Rack Lunges 65#

Workout Notes:

• The first portion of the workout can be completed in the following ways:
  • 36 T2B straight through, 36 BBJO straight through
  • 2 Rounds of 18 T2B and 18 BBJO
  • 15 T2B, 15 BBJO, 12/12, and then 9/9
• Step-overs are allowed for the BBJO

Scoring Notes:

• TBD

For Time, 8 Minute Cap

AG 15-17 Male and Female

36 Toe to Bar
36 Burpee Box Jump-overs 24/20"

THEN...
36 Overhead Lunges 95/65#

Workout Notes:

• The first portion of the workout can be completed in the following ways:
  • 36 T2B straight through, 36 BBJO straight through
  • 2 Rounds of 18 T2B and 18 BBJO
  • 15 T2B, 15 BBJO, 12/12, and then 9/9

Scoring Notes:

• TBD

For Time, 7 Minute Cap

4 Rounds of...

AG 10-12

30 Double-unders or 60 Single-unders
6 Hand-stand Pushups or 6 Push-ups with 2" riser finish
6 Deadlifts 25/15#
3 Hang Power Clean 25/15#
1 Shoulder to Overhead 25/15#

AG 13-14 Scaled

30 Double-unders or 60 Single-unders
6 Hand-stand Pushups or 6 Push-ups with 2" riser finish
6 Deadlifts 55/45#
3 Hang Power Clean 55/45#
1 Shoulder to Overhead 55/45#

AG 15-17 Male

30 Double-unders or 60 Single-unders
6 Hand-stand Pushups or 6 Push-ups with 2" riser finish
6 Deadlifts 95#
3 Hang Power Clean 95#
1 Shoulder to Overhead 95#

AG 15-17 Female

30 Double-unders or 60 Single-unders
6 Hand-stand Push-ups or 6 Push-ups with 2" riser finish
6 Deadlifts 65#
3 Hang Power Clean 65#
1 Shoulder to Overhead 65#

Following the 7 minute timecap, all athletes (including AG 10-12) will rest 2 minutes and then begin "MIFFLIN"

Workout Notes:

• Push-ups:  two 2" inch plates are set just outside the athletes palms.  Athletes will complete a traditional push-up starting on their toes, arms fully extended, descending the chest to touch the floor, and ascending back to a fully locked out elbow position.  At the finish, the athlete will move each palm on top of the plate and back to the floor.  Repeat.  Please see the official Facebook Event Page commentary for a video and more details.  
• The barbell work can be performed as a "complex" if the athlete desires.

Scoring Notes:

• Double-unders are worth 2 reps (e.g. 30 DUs = 60 Reps)
• Single-unders are worth 1 rep (e.g. 60 SUs = 60 Reps)

Each Division's Winner gets a 100% Discount on an "Original" RX Smart Gear Jump Rope!!

AMRAP, 8 Minute Cap

40' Shuttle Run
12 Wall Ball
40' Farmer's Carry

**Shuttle Runs will incease by 40' every round

AG 10-12

8 Min AMRAP
40' Shuttle Run
12 Wall-ball shots 10/6# 8'
40' Farmer's Carry 12/8KG (Dbl KB)

AG 13-14 Scaled

8 Min AMRAP
40' Shuttle Run
12 Wall-ball shots 14/10# 9'
40' Farmer's Carry 16/12KG (Dbl KB)

AG 13-14 RX

8 Min AMRAP
40' Shuttle Run
12 Wall-ball shots 14/10# 9'
40' Farmer's Carry 24/16KG (Dbl KB)

AG 15-17 Female

8 Min AMRAP
40' Shuttle Run
12 Wall-ball shots 14# 9'
40' Farmer's Carry 16KG (Dbl KB)

AG 15-17 Male

8 Min AMRAP
40' Shuttle Run
12 Wall-ball shots 20# 9'
40' Farmer's Carry 24 KG (Dbl KB)

Workout Notes:

• Shuttle runs increase by 40 feet each round. A shuttle run consists of 2 sections of 20 feet (20' down and 20' back).
• Three points of contact beyond the line for each section of the shuttle run: both feet and one hand must touch the floor beyond the blue line.
• For the Farmer's Carry (FC), both Kettlebells and both feet must start behind the blue line. Each FC section is broken into 2 ten foot segments and there are two 20' sections (20' down and 20' back). To complete a segment, both KBs and both feet must be beyond the blue line.
• Kettlebells must be placed safely on the ground in the designated area with the handles facing up.  A dropped Kettlebell will result in a no-rep.

Scoring Notes:

• Each 20' foot section of a shuttle run is worth one rep. A fully completed shuttle run is worth two reps. To complete a rep, three points of contact are required.
• Each 10' foot segment of a Farmer's Carry section is worth one rep. A fully completed FC is worth four reps. To fully complete a FC segment both KBs and both feet must be beyond the blue line. A dropped KB will be considered a no-rep and the segment must be repeated.

In a 4 Minute Window

At the start of each minute, athletes will work for 40 Seconds.  After 40 seconds of work, athletes will rest for 20 seconds.  Repeat.

12 Straight Leg Ab-mat Sit-ups
THEN
Max Hang Clean + Shoulder to Overhead 25/15#

Workout Notes:

• Each work segment begins with the athlete completing 12 Straight Leg Ab-mat Sit-ups (SLSU).  Upon the completion of the 12th SLSU, the athlete will collect as many Hang Clean + Shoulder to Overhead (HC + S2OH) repetitions as possible with the time remaining in the 40 second work segment
• The 20 second rest is mandatory
• The barbell must be deadlifted first, then the HC + S2OH reps can start
• If a S2OH is no-repped only the S2OH needs to be repeated
• The barbell must stay above the knee for each new rep
• We'll be using 15# barbells.  The barbell cannot be dropped

Workout Example:

• 3, 2, 1, go, the athlete begins 12 SLSUs
• Once complete, the athlete collects HC + S2OH
• At 0:40, the athlete rests
• At 1:00, the athlete begins 12 SLSUs then HC + S2OH
• 1:40, the athlete rests
• 2:00, SLSUs, HC + S2OH
• 2:40, Rest
• 3:00, SLSUs, HC + S2OH
• 3:40, Rest
• At 4:00 the workout ends

Scoring Notes:

• Score is total amount of HC + S2OH collected throughout the four 40 second work segments
• A dropped barbell will result in a no-rep

Impact Physio will be onsite performing athlete body work!!

AG 10-12

For Time, 10 Minute Cap

1 Rope Climb 12' or 4 Pull-ups or 8 Ring Rows
12 Row Calories
12 Lateral Burpee Over Rower
1 Rope Climb 12' or 4 Pull-ups or 8 Ring Rows
9 Row Calories
12 Lateral Burpee Over Rower
1 Rope Climb 12' or 4 Pull-ups or 8 Ring Rows
6 Row Calories
12 Lateral Burpee Over Rower

Workout Notes:

• Athletes declare their movement choices before the competition begins
• For Rope Climbs, the athlete can start from a standing position or jump to the rope.  Keep in mind these are 10' ropes.  The bottom of the rope dangles in the air.  Please see the official Facebook Event Page commentary for more details.  
• The athlete must touch the rig beam at the top for the rep to count.  We suggest making this audible to your judge if possible
• Athletes will set rings at hip height.  This will take place before the workout begins.  Chest must be directly under the rings when performing the ring-row movement
• Age Groups 10-12, Scaled, and Combined Divisions can step over the rower
• RX Divisions will jump over the rower but a two-foot take-off is not required.  This will be explained and demonstrated during the athlete briefing
• Grazing or touching the rower during its traverse is OK.  Walking around the rower will result in a no-rep.  Simply repeat a full rep (no need to walk back to the other side of the rower to start)
• Athletes can face or laterally traverse the rower

Scoring Notes:

• A Rope Climb is worth 8 reps (e.g. 1 Rope Climb = 8 reps)
• A Pull-up is worth 2 reps (e.g. 4 Pull-ups = 8 reps)
• A Ring-row is worth 1 rep (e.g. 8 ring rows = 8 reps)