the comp 2022

For time:

50 toes to bar (non-working partner holds sandbag) (150/100 lbs sandbag)

25 synchro box jump overs (24/20")

100 synchro wall balls (20/14) (10/9')

25 synchro box jump overs

50 toes to bar (non-working partner holds sandbag)

14-min time cap.

Workout Description

Event five is a chipper for time. Teams will start on their starting mats. At the call of 3-2-1 GO! both partners will go over their boxes, one partner will advance to the pull up bar while the other advances to the sandbag. Once the sandbag is being held in a bear hug held in front of the body, partner one can jump up on their pull up bar and start performing toes to bar. Toes to bar can only be completed when the sandbag is being held. Partners may switch however they like.

Once 50 toes to bar are completed, partners will perform 25 synchro box jump overs. The rep counts once both partners have both their feet on the ground on the other side of the box.

After the 25th synchro box jump over, partners will complete 100 synchro wall balls. Partners must be at the bottom of their squat at the same time.

After the 100th synchro wall ball, partners will work their way back through another set of 25 synchro box jump overs and 50 toes to bar.

There is a 14-minute time cap for this event. Time stops when both partners are back on the starting mat. Your score is the total time to complete all the work or cap plus however many reps you have remaining when the time cap hits.

Rx, Rx Masters Men, & Intermediate

For time:

50 toes to bar (non-working partner holds sandbag) (150/100 lbs sandbag)

25 synchro box jump overs (24/20")

100 synchro wall balls (20/14) (10/9')

25 synchro box jump overs

50 toes to bar (non-working partner holds sandbag)

14-min time cap.

Novice & Novice Masters Women

For time:

75 hanging knee raises (non-working partner holds sandbag) (100/50 lbs sandbag)

25 synchro box jump overs (24/20"), step overs permitted

100 synchro wall balls (14/10) (10/9')

25 synchro box jump overs, step overs permitted

75 hanging knee raises (non-working partner holds sandbag)

14-min time cap.

Movement Standards

Toes to bar:

- The athlete must go from a full hang to having both their feet touch the pull-up bar simultaneously inside their hands. At the start of each rep the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar. Any style of grip on the bar is permitted.

Sandbag hold:

- The athlete must be standing tall with their shoulders, hips, and knees fully extended. The sandbag will be in the front of their body. 

- The sandbag must be dropped to the floor to switch partners. You cannot put the sandbag on the box. 

Box jump overs:

- 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 must jump on top of the box using a two-foot landing and can 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 both partners have both their feet on the ground on the other side of the box, this must be accomplished before the next rep begins.

- For the Novice & Novice Masters Women’s divisions, box step overs will be allowed. Both feet must touch the top of the box.

- If a no rep occurs, athletes must return to the side they started the rep on and redo the rep. 

Wall balls:

- In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.

- The rep is credited when the center of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

- The synchro portion will have both partners at the bottom of their squat at the same time.

Hanging Knee Raises:

- The arms and hips must be fully extended at the bottom with the feet off the ground. The feet must be brought back behind the bar to begin each rep. Any style of grip on the bar is permitted.

- At the top of the repetition the athlete must raise their knees above the height of their hips.

Event Four: Part A

Teams will complete the following:

2500/2000 m row 

5000/4000 m C2 bike

Your score will be the total time between the two distances. It is the same distances for every division. 

There is a ten minute time cap. At the 10-minute mark teams will start Event Four: Part B. 

Athletes will start on the starting mat and at the call of "GO" will advance to their machines. Partners can switch machines at any point during the event. 

If the time cap hits before a distance is achieved, your score will read "cap+ however many meters you have remaining." The amount of meters left on the monitor after it has settled will be the amount recorded. 

The time on your monitor will be the time recorded as your score. If your meters roll over after the time cap, your score may be great than 10-minutes. 

If you are mid pull on the rower when the cap hits you can finish your pull and then must immediately put your handle down. There is a 30 s penalty for continuing to row or bike after the 10 minute time cap. 

Event Four: Part B 

At the 10-minute mark, teams will start:

3-minutes of max rep squat cleans. 

Rx - 225/155

Intermediate & Rx Masters Men - 185/125

Novice & Novice Masters Women - 135/95 

The tiebreak for this event will be your teams score from Part A. 

Movement Standards

Squat Clean:

- The barbell starts on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.

- The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat will be permitted, but a deadlift followed by a hang squat clean is not allowed.

- The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

3 rounds for time of:

9-7-5 shared wall walks 

21-15-9 deadlifts 

7-min time cap.

Workout Description

Event one is 3 rounds for time of: 9-7-5 shared wall walks and 21-15-9 deadlifts.

At the call of 3-2-1 Go! athletes will move from their starting mats to the wall. Partners will share 9 wall walks however they like tagging each other to switch who is working. After the 9th wall walk is complete, they will advance to their barbell to complete 21 deadlifts. The non-working athlete must stay behind their partner. Once 21 deadlifts have been completed, teams will head back to the wall for the round of 7 and 15. Wall walks can only be completed when both partners are on the ground. This pattern will continue until all three rounds are complete.

Time stops when both partners are back on their starting mat. Your score is the total time it takes to complete all the work or cap plus however many reps are remaining. There is a 7-minute time cap for this workout.

Rx & Rx Masters Men

3 rounds for time of:

9-7-5 shared wall walks 

21-15-9 deadlifts (275/185)

Intermediate

3 rounds for time of:

9-7-5 shared wall walks 

21-15-9 deadlifts (225/155)

Novice & Novice Masters Women

3 rounds for time of:

9-7-5 shared scaled wall walks 

21-15-9 deadlifts (185/125)

Movement Standards

Wall walks

- Every rep begins and ends with the athlete lying down with their chest, feet, and thighs touching the ground. At the start and end of each rep, both hands must touch the first tape lane (any part of the hand may touch). Both feet must be touching the ground at the start and end of each rep. Both hands must remain on the first tape line until both feet are on the wall and no longer touching the ground. At the top of the movement, both hands must be touching the second tape line before the athlete can descend. Both feet must remain on the wall until both hands are touching the first line.

- The rep is credited when the athlete returns to the starting position, with both hands touching the first tape line and their chest, thighs, and feet touching the ground.

- Both feet must be touching the ground before the next partner starts their rep.

- Wall walks can only be completed when both partners are on the ground. Partners may split up the wall walks however they like.

- There will be a set first tape line on the floor for everyone. The men’s tape line will be 60” from the wall and the women’s will be 55”. The second tape line will be 10” from the wall.

- Partners must tag to switch who is working. 

Scaled wall walks

- All of the above standards apply except the second tape line will be 30” inches from the wall. The top of the rep will have both the athlete’s hands touching the second tape line before they start their descent.

- Partners must tag to switch who is working. 

Deadlifts

- The barbell starts on the ground. Hands must be outside the knees. Sumo deadlifts are not allowed.

- The rep is credited when the athlete’s hips and knees reach full extension, and the athlete’s head and shoulders are behind the bar.

- The barbell cannot be accelerated towards the ground and bounced. 

- Partners will share the reps however they like. 

- Athletes may not wear gymnastics grips.

For total time

Partner one does 3 rounds of:

10 snatches (95/65) 

10 chest to bar pull ups

Then partner two does 3 rounds of:

5 snatches (155/115) 

5 bar muscle ups

9-min time cap.

Workout Description

Event three is six rounds for one total time. At the call of 3-2-1 GO! one partner will move from their starting mat and complete 10 snatches of any style. They will then move to their pull up bar and complete 10 chest to bar pull ups. Partner one will complete 3 rounds of this couplet and then run back to their starting mat to tag in the second partner. Partner two and only partner two will add the appropriate weight to the barbell and move any plates that are no longer in use to the back of their lane. Once their barbell is ready, they will complete 5 snatches of any style. They will then move to their pull up bar and perform 5 bar muscle ups. Partner two will complete three rounds of this couplet.

Time stops when they get back to their starting mat. Your score is the total time it takes to complete all the work or cap plus however any reps are remaining. There is a 9-minute time cap for this workout. 

Rx

Partner one does 3 rounds of:

10 snatches (95/65) 

10 chest to bar pull ups

Then partner two does 3 rounds of:

5 snatches (155/115) 

5 bar muscle ups

9-min time cap.

Masters Men Rx

Partner one does 3 rounds of:

10 snatches (75/55) 

10 chest to bar pull ups

Then partner two does 3 rounds of:

5 snatches (135/95) 

5 bar muscle ups

9-min time cap.

Intermediate

Partner one does 3 rounds of:

10 snatches (75/55) 

10 pull ups

Then partner two does 3 rounds of:

5 snatches (135/95) 

5 chest to bar pull ups

9-min time cap.

Novice & Novice Master Women

Partner one does 3 rounds of:

10 snatches (65/45)

10 jumping chin over bar pull ups

Then partner two does 3 rounds of:

5 snatches (95/65)

10 jumping chest to bar pull ups

9-min time cap.

Movement Standards

Snatch:

- The barbell begins on the ground and must be lifted overhead in one smooth motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. No part of the body other than the feet may touch the ground during the repetition.

- 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. This is not a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a “no rep.” A power snatch, muscle snatch, split snatch, or squat snatch is permitted, so long as all requirements are met.

Bar muscle ups:

- The athlete must begin with or pass through a hang below the bar with the arms fully extended and the feet off the ground. Pull-overs, rolls to support, and glide kips are not permitted. The athlete’s heels may not rise above the height of the bar during the kip. At the top of the rep the elbows must be fully locked while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Only the hands, and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top the hands must stay in contact with the bar. Removing the hands and resting while on the top of the bar is not allowed.

Chest to bar pull-ups:

- At the start of each rep, arms must be fully extended, with 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 chest clearly comes into contact with the bar at or below the collarbone.

Pull-ups:

- At the start of each rep, arms must be fully extended, with 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 chin breaks the horizontal plane of the bar.

Jumping chin over bar/chest to bar pull-ups:

- The bar must be at least six inches above the top of the athlete’s head when standing tall. Judges will confirm appropriate height with each team prior to the heat starting. 

- 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.

- Jumping chin over bar - the rep is credited when the athlete's chin clearly goes above the bar. 

- Jumping chest to bar - the rep is credited when the chest clearly comes into contact with the bar at or below the collarbones.

2 rounds for time of:

800 m run – holding rope

200 double unders (switch every 50)

25 sandbag squats (shared)

Rx & Master Men Rx – 150/100 lbs sandbag.

Intermediate – 120 double unders (switch every 30), 100/50 lbs sandbag.

Novice & Masters Novice Women – 200 single unders (switch every 50), 100/50 lbs sandbag.

20-minute time cap.

Event Description

Event two is two rounds for time of an 800 m rope run, 200 double unders, and 25 sandbag squats.

All teams will start on their mats, at the call of 3-2-1 GO! both partners will start running while each holding one end of the rope. The rope must remain in the hands of the partners throughout the whole run. Once the team is back at their starting mat, they will drop their rope and move to the double unders. Partners will complete 200 double unders switching every 50 reps. After the 200th double under partners will share 25 sandbag squats however they like. The sandbag must be held in a bear hug in the front of the body. Once 25 sandbag squats have been completed the athletes will complete a second round of the same work. Time stops when the last sandbag squat is completed. There is a 20-minute time cap for this workout. Your score is the total time it takes to complete all the work or cap plus however many reps are remaining.

Movement Standards

Rope run:

- Both partners must hold onto the rope for the duration of the run. The rope can only be dropped when both partners are back at their mat.

Sandbag Squats:

- The sandbag will start on the ground. The working partner will pick it up and hold it in a bearhug hold in the front of their body.

- The rep starts from a standing position with the sandbag being held in front of the body. The athlete must pass through a full squat with their hips passing below the top of their knees. The rep is credited when the athlete is back to standing with the knees and hips extended and in line with their shoulders.

- The sandbag must be dropped to the ground for partners to switch. Partners may switch as they like.

Double unders:

- This is the standard double under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

Single unders:

- This is the standard single under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count.

8 alternating rounds for time:

10/8 cal row

8 burpees over the rower

4-4-3-3-2-2-1-1 sandbag clean to the shoulder

10-min time cap.

Workout Description

The finale is 8 alternating rounds for time of calorie row, burpees over the rower, and sandbag cleans. Partner one will start on the rower and complete 10 or 8 calories, then 8 burpees over the rower, followed by 4 sandbag cleans to the shoulder. After the 4th sandbag clean, partner one will tag partner two who will be waiting on the rower. Partner two will then complete the same work. Partners will alternate rounds until they have both completed 4 rounds. Every other round the number of sandbag cleans descends starting from 4 and finishing with 1.

The non-working partner will wait behind the rower and can get set up on the rower when their partner is on the sandbag cleans

There is a 10-minute time cap for this workout. Time stops when both partners are on their finish mat. Your score is the total time it takes to complete all 8 rounds or cap plus however many reps you have remaining when the time cap hits.

Visit competition corner for event details and standards.

Rx, Rx Masters Men, & Intermediate:

8 alternating rounds for time:

10/8 cal row

8 burpees over the rower

4-4-3-3-2-2-1-1 sandbag cleans to the shoulder (150/100 lbs sandbag)

10-min time cap.

Novice

8 alternating rounds for time:

10/8 cal row

8 burpees over the rower

4-4-3-3-2-2-1-1 sandbag cleans to the shoulder (100/50 lbs sandbag)

10-min time cap.

Movement Standards

Burpees Over the Rower:

- The athlete will get to the floor and have chest and thighs touching at the same time. Stepping down and up is permitted.

- The athlete will then jump over the rail of the rower and that will mark a completed repetition.

- A two foot take off is not required, but both feet must be off the floor at some point while the athlete is moving over the rail of the rower.

Sandbag clean to the shoulder:

- The sandbag will be taken from the floor and cleaned to the top of the athlete’s shoulder. It must be fully on top of the shoulder. 

- At the top of the rep the athlete’s knees, hips, and shoulders are fully extended and the sandbag is on top of the shoulder for a moment before being brought down. The sandbag will be dropped or brought down in front of the athlete. Over the shoulder cleans are not permitted.