Qualifier 1a (FRAN)  

9 Minutes to complete (part of a total 15 minute cap including part B)

21- 15 -9/42 - 30 - 18

Thrusters

Pull ups/Bar facing Burpee

WORKOUT STANDARDS

Score logged in to Strongest is COMBINED Fran time for RX and Intermediate. If one athlete does not complete the reps, your score is total reps complete between the pair.

For scaled, it’s time to complete the workout, or reps reached. 

Qualifier 1a (FRAN)  

9 Minutes to complete (part of a total 15 minute cap including part B)

21- 15 -9/42-30-15

Thrusters

Pull ups/Bar facing Burpee

RX and Intermediate - Both athletes will complete;

21-15-9 Thrusters and Pull ups

Both can work at the same time. Score is Both Fran times, combined.

Workout flow for RX and Intermediate

• No designated floor plan. Bars can be as close to the pull up rig as you like 

• Athletes will set a 15 minute rolling clock

• Athletes start at their bars, at the same time

• After 3,2,1 athletes will start their reps

• They will work through Fran, at their own pace each

• When each athlete completes Fran, they may begin loading their bar for Part B. They do not have to wait for their partner to finish

• You may only load YOUR OWN BAR through the whole workout

• If they do not complete Fran, they will move to the complex at the 9 minute mark regardless 
  

Scaled - One working at a time, split any way

10 minute cap (part of a total 16 minute cap including part B) -

One working at a time, split any way

42 - 30 - 18 Thrusters and Bar Facing Burpees
One athlete working at a time

Only one athlete can work at a time. Score is time to complete all the reps, OR score reached by the 10 minute mark.,

Workout flow for Scaled

• No designated floor plan

• Athlete must have two bars set up. One empty barbell (for thrusters)l, and one with plates. No wooden discs or light plates allowed. DON’T DROP THE BARS IN YOUR GYM. Pass it to your team mate, or change on the floor. 

• The plated bar will be used for the burpees. 

• Athletes will set a 16 minute rolling clock

• Athlete going first will start at the bar

• After 3,2,1 athlete will start their reps

• They will work through their version of Fran, with no obligation on reps. Change whenever you like

• When ALL reps are complete, they may begin loading their bar for Part B. 

• 2 completely separate bars may be used for part B. These can’t be pre loaded, but weights can be laid around the bars for ease. Alternatively you can use the bars you used for the workout.

• Part B may only be started at the 10 minute mark 

Thrusters - 

RX and intermediate Weights for Male 40kg, For female 30KG

For scaled - 20kg for males and 15kg for females 

• Athlete must reach hip crease parallel or below the knee on each thruster

• Athletes must reach FULL extension at the top of the rep. Elbows locked out, head all the way through past the line of the bar. Hips and knees fully extended.

• Thruster must be a thruster, with straight extension from the bottom, and no re-dip at the knees

• The first rep may be squat cleaned from the floor 

• For RX and intermediate - Two bars will be used

• For Scaled, only one empty bar may be used, since you are sharing reps

Pull ups -

• Pull up bar height must be AT LEAST an inch above fingertips when athlete is at FULL extension standing (no bent elbows, hunched over etc)

• Open Standard so athletes can use EITHER tape or Grips. Not both. 

• Athlete must come to full extension at the bottom of the rep, including the first rep. Elbows clearly locked out. 

• Rep counts when chin passes over the line of the bar

• Butterfly, kipping, and strict all acceptable. No chin ups, or mixed grip. Pronated grip only (knuckles facing towards you)

• Tape OR grips acceptable. Not both

Bar Facing Burpee

• Athlete starts FACING the bar. 

• Athlete drops down (can step or jump…or fall) so Chest and thighs clearly touch the floor. Then get back up (either step or jump)

• Athlete can then step or jump over the bar, and that counts as one rep when both feet touch the other side. 

• No full extension is required at the top of the rep

• Athlete must turn and face the bar again, and cannot be parallel. Must be perpendicular to the bar when going down to the floor

6 Minutes to find a Max lift.

RX

Athlete 1 - 1 Clean, 1 Front Squat, 1 Hang Clean, 1 Front Squat

Athlete 2 - 1 Snatch, 1 OHS, 1 Hang Snatch, 1 OHS

Scaled AND INTERMEDIATE

Both Athletes - 1 Clean, 1 Front Squat, 1 Hang Clean, 1 Front Squat

As many attempts as you can fit in the timeframe are allowed. No obligation to lift one at a time. Bar must be loaded in accordance with the rules stated in the last workout. 

Your score is the SUM between the pair of your heaviest lifts only. Athlete 1 max is 100kg, athlete 2 max is 90kg, score in to the app is 190kg

Workout Standards - 

• At the 9 minute mark for Intermediate and RX, and the 10 Minute mark for scaled, athletes may begin their complex 

• Athletes can lift at the same time. 

• If bar is brought off the ground BEFORE the end of the timer, athlete may complete their complex. The complex ends when the bar touches the floor. 

• For first Clean and first snatch, powers squats and muscles all acceptable. The same goes for the hang cleans and snatches 

• The hang clean/snatch must be anywhere from above the knee. Below the knee does not count

• Once the bar leaves the floor from the first clean or snatch, it CANNOT touch the floor again, or the complex ends and must be restarted 

• For the squats, hip crease must clearly hit or pass the line of the knee. HIT DEPTH! 

• Each movement must be fully completed before starting the next. So full extension of hips and knees on the clean, before starting the squat, same before dropping the bar in to the hang, and so on. This will probably be where most fail, so just make sure

First scored section of the workout only -

Score 1 (Buy in) - 50/40 Cal assault Bike

Score 1

(Buy in) - 50/40 Cal assault Bike 

Score 2  

30 - 20 - 10 

Synchro DB snatch (22.5kg/15kg, 15kg/10kg)

Synchro Reverse Goblet Lunge

Synchro Box Jump Over

Score 3

Buy out - 50/40 Cal assault Bike

RX ONLY

You can choose to complete this workout as two individuals, or as a pair. 

Everyone has the same choice as you. The only subtle difference between the two, is the splitting of the calories, and how much rest you get before hitting the triplet. The only added advantage of doing as a pair, is the morale boost!! You do NOT have to do it synchro, like the inters and scaled. 

If done as a pair

Workout flow for RX - 

Athletes start the clock. Can be started on an assault bike. 2 Bikes may also be used. Athlete 1 must complete 25M/20F calories, then athlete 2 must complete 25M/20F calories. 

Your score for part 1, is the combined score for the calories. 

Once athlete 2 completes their calories, both athletes will move on to the triplet sections. The clock for part 2, starts when the second 25M/20F calories ends. 

Both athletes will then work through the triple, Each completing the entire volume. 

The score for the middle section is the time it takes the SLOWEST athlete to complete. Or the time you both finish if the last rep is done at the same time. Again, no synchro obligation, but might make the workout more fun? This score is also logged separately in strongest, 

When the final athlete completes the final box over, the other athlete can start the bike. They may be sitting waiting on the bike, that is allowed. 

Athlete 1 will complete their 25M/20F calories, then athlete 2 will do the same. The score for the 3rd section is the time it takes to complete the full 50M/40F calories. So from the workout end time, until the end of the 2nd 25M/20F calories. 

If done solo - 

Almost identical, but you will work through 25M/20F calories, then the triplet, then 25M/20F calories. Your three scores will be you and your partners time to complete to sets of 25M/20F calories combined, the slowest time to complete the triplet, then the two sets of 25M/20F calories combined.

For intermediate and Scaled

Workout flow for inters and scaled - 

Rolling clock is started, with no time cap.

Athletes will split the calories as they please, then do the triplet synchro, then split the calories as they please. Two boxes next to each other, will work best. 

Athletes must use one bike only. They can swap whenever they like. One athlete can start on the bike. 

Score 1 is the time it takes your pair to complete the calories (50M/40F)

You will both then move on to the triplet section. This section will be completed synchro (see standards below). Score for this section is from the end of the calories completed, until the last synchro box jump over is complete

The time for the calories then starts (not from the time on the bike!!) and your final score is from the time you complete the last rep, until you complete the calories 50M/40F. Again, split however you like

Movement Standards

Assault Bike

• Echo Bike, or assault bike may be used 

• 2 Bikes can be used in RX, and ONLY ONE BIKE in intermediate and scaled 

• The same bike(s) should be used at the start and the end 

IMPORTANT NOTE ON DUMBBELLS - THEY CANNOT BE RESTED ON THE BOX AT ANY TIME!!

DB Snatch

• Dumbbell starts on the floor

• Dumbbell must move up overhead in one movement

• Dumbbell must be clearly locked out overhead, with hips, knees and elbow ALL at full extension 

• AT LEAST one head of the dumbbell must touch the ground between every rep

• NO obligation to alternate, or match the side your partner is on

• CANNOT touch any part of the body with the free opposite hand (thigh, hip etc)

FOR SYNCHRO ONLY - Synchro of the rep is at the top. You can be out of synch from the bottom, as long as each rep, you meet at the top, and continue. WAIT for your partner to get there before you both move to the next rep, or a no rep will be awarded.

Reverse Goblet Lunge 

• Athlete holds the dumbbell in goblet fashion, at full extension of hips and knees and steps back, taking one knee to floor

• Dumbell must be held in goblet fashion. AKA one end of the dumbbell in two hands, with the free bottom end not being held

• There is no obligation to alternate legs here

• You do not have to lunge the same leg as your partner  

• MUST COME TO FULL EXTENSION between reps. MUST extend hips and knees to full standing position, feet in line, before going to the next rep 

FOR SYNCHRO ONLY - Synchro of the rep is at the top, aka standing straight. You can be out of synch through the rep, as long as each rep, you meet at the top, and continue. WAIT for your partner to get there before you both move to the next rep, or a no rep will be awarded.

Box Jump Over

• Athletes start one side of the box

• Inters and RX MUST have a two footed take off up on to the box (scaled can step)

• Two feet MUST touch the top of the box in every rep

• Both feet must leave the box and touch the ground each rep

• Athletes don’t have to face the box aka they can face sideways

FOR SYNCHRO ONLY - Synchro of the rep is at the TAKE OFF of each rep, aka you both must jump on to the box at the same time. WAIT for your partner to be ready before you both jump, or a no rep will be awarded.

FOR SCALED - Both step up at the time

Second scored section of the workout only -

Time to Complete -

30 - 20 - 10 

Synchro DB snatch (22.5kg/15kg, 15kg/10kg)

Synchro Reverse Goblet Lunge

Synchro Box Jump Over

Intermediate and scaled -All synchro, score is time to complete. 30 reps EACH, 20 reps EACH, 10 reps EACH

RX - Work through the reps as is

Score 1

(Buy in) - 50/40 Cal assault Bike 

Score 2  

30 - 20 - 10 

Synchro DB snatch (22.5kg/15kg, 15kg/10kg)

Synchro Reverse Goblet Lunge

Synchro Box Jump Over

Score 3

Buy out - 50/40 Cal assault Bike

RX ONLY

You can choose to complete this workout as two individuals, or as a pair. 

Everyone has the same choice as you. The only subtle difference between the two, is the splitting of the calories, and how much rest you get before hitting the triplet. The only added advantage of doing as a pair, is the morale boost!! You do NOT have to do it synchro, like the inters and scaled. 

If done as a pair

Workout flow for RX - 

Athletes start the clock. Can be started on an assault bike. 2 Bikes may also be used. Athlete 1 must complete 25M/20F calories, then athlete 2 must complete 25M/20F calories. 

Your score for part 1, is the combined score for the calories. 

Once athlete 2 completes their calories, both athletes will move on to the triplet sections. The clock for part 2, starts when the second 25M/20F calories ends. 

Both athletes will then work through the triple, Each completing the entire volume. 

The score for the middle section is the time it takes the SLOWEST athlete to complete. Or the time you both finish if the last rep is done at the same time. Again, no synchro obligation, but might make the workout more fun? This score is also logged separately in strongest, 

When the final athlete completes the final box over, the other athlete can start the bike. They may be sitting waiting on the bike, that is allowed. 

Athlete 1 will complete their 25M/20F calories, then athlete 2 will do the same. The score for the 3rd section is the time it takes to complete the full 50M/40F calories. So from the workout end time, until the end of the 2nd 25M/20F calories. 

If done solo - 

Almost identical, but you will work through 25M/20F calories, then the triplet, then 25M/20F calories. Your three scores will be you and your partners time to complete to sets of 25M/20F calories combined, the slowest time to complete the triplet, then the two sets of 25M/20F calories combined.

For intermediate and Scaled

Workout flow for inters and scaled - 

Rolling clock is started, with no time cap.

Athletes will split the calories as they please, then do the triplet synchro, then split the calories as they please. Two boxes next to each other, will work best. 

Athletes must use one bike only. They can swap whenever they like. One athlete can start on the bike. 

Score 1 is the time it takes your pair to complete the calories (50M/40F)

You will both then move on to the triplet section. This section will be completed synchro (see standards below). Score for this section is from the end of the calories completed, until the last synchro box jump over is complete

The time for the calories then starts (not from the time on the bike!!) and your final score is from the time you complete the last rep, until you complete the calories 50M/40F. Again, split however you like

Movement Standards

Assault Bike

• Echo Bike, or assault bike may be used 

• 2 Bikes can be used in RX, and ONLY ONE BIKE in intermediate and scaled 

• The same bike(s) should be used at the start and the end 

IMPORTANT NOTE ON DUMBBELLS - THEY CANNOT BE RESTED ON THE BOX AT ANY TIME!!

DB Snatch

• Dumbbell starts on the floor

• Dumbbell must move up overhead in one movement

• Dumbbell must be clearly locked out overhead, with hips, knees and elbow ALL at full extension 

• AT LEAST one head of the dumbbell must touch the ground between every rep

• NO obligation to alternate, or match the side your partner is on

• CANNOT touch any part of the body with the free opposite hand (thigh, hip etc)

FOR SYNCHRO ONLY - Synchro of the rep is at the top. You can be out of synch from the bottom, as long as each rep, you meet at the top, and continue. WAIT for your partner to get there before you both move to the next rep, or a no rep will be awarded.

Reverse Goblet Lunge 

• Athlete holds the dumbbell in goblet fashion, at full extension of hips and knees and steps back, taking one knee to floor

• Dumbell must be held in goblet fashion. AKA one end of the dumbbell in two hands, with the free bottom end not being held

• There is no obligation to alternate legs here

• You do not have to lunge the same leg as your partner  

• MUST COME TO FULL EXTENSION between reps. MUST extend hips and knees to full standing position, feet in line, before going to the next rep 

FOR SYNCHRO ONLY - Synchro of the rep is at the top, aka standing straight. You can be out of synch through the rep, as long as each rep, you meet at the top, and continue. WAIT for your partner to get there before you both move to the next rep, or a no rep will be awarded.

Box Jump Over

• Athletes start one side of the box

• Inters and RX MUST have a two footed take off up on to the box (scaled can step)

• Two feet MUST touch the top of the box in every rep

• Both feet must leave the box and touch the ground each rep

• Athletes don’t have to face the box aka they can face sideways

FOR SYNCHRO ONLY - Synchro of the rep is at the TAKE OFF of each rep, aka you both must jump on to the box at the same time. WAIT for your partner to be ready before you both jump, or a no rep will be awarded.

FOR SCALED - Both step up at the time

Third scored section of the workout only -

Score 3 (Buy out) - 50/40 Cal assault Bike

Score is combined time for RX, Completed time for Scaled and Int.

Score 1

(Buy in) - 50/40 Cal assault Bike 

Score 2  

30 - 20 - 10 

Synchro DB snatch (22.5kg/15kg, 15kg/10kg)

Synchro Reverse Goblet Lunge

Synchro Box Jump Over

Score 3

Buy out - 50/40 Cal assault Bike

RX ONLY

You can choose to complete this workout as two individuals, or as a pair. 

Everyone has the same choice as you. The only subtle difference between the two, is the splitting of the calories, and how much rest you get before hitting the triplet. The only added advantage of doing as a pair, is the morale boost!! You do NOT have to do it synchro, like the inters and scaled. 

If done as a pair

Workout flow for RX - 

Athletes start the clock. Can be started on an assault bike. 2 Bikes may also be used. Athlete 1 must complete 25M/20F calories, then athlete 2 must complete 25M/20F calories. 

Your score for part 1, is the combined score for the calories. 

Once athlete 2 completes their calories, both athletes will move on to the triplet sections. The clock for part 2, starts when the second 25M/20F calories ends. 

Both athletes will then work through the triple, Each completing the entire volume. 

The score for the middle section is the time it takes the SLOWEST athlete to complete. Or the time you both finish if the last rep is done at the same time. Again, no synchro obligation, but might make the workout more fun? This score is also logged separately in strongest, 

When the final athlete completes the final box over, the other athlete can start the bike. They may be sitting waiting on the bike, that is allowed. 

Athlete 1 will complete their 25M/20F calories, then athlete 2 will do the same. The score for the 3rd section is the time it takes to complete the full 50M/40F calories. So from the workout end time, until the end of the 2nd 25M/20F calories. 

If done solo - 

Almost identical, but you will work through 25M/20F calories, then the triplet, then 25M/20F calories. Your three scores will be you and your partners time to complete to sets of 25M/20F calories combined, the slowest time to complete the triplet, then the two sets of 25M/20F calories combined.

For intermediate and Scaled

Workout flow for inters and scaled - 

Rolling clock is started, with no time cap.

Athletes will split the calories as they please, then do the triplet synchro, then split the calories as they please. Two boxes next to each other, will work best. 

Athletes must use one bike only. They can swap whenever they like. One athlete can start on the bike. 

Score 1 is the time it takes your pair to complete the calories (50M/40F)

You will both then move on to the triplet section. This section will be completed synchro (see standards below). Score for this section is from the end of the calories completed, until the last synchro box jump over is complete

The time for the calories then starts (not from the time on the bike!!) and your final score is from the time you complete the last rep, until you complete the calories 50M/40F. Again, split however you like

Movement Standards

Assault Bike

• Echo Bike, or assault bike may be used 

• 2 Bikes can be used in RX, and ONLY ONE BIKE in intermediate and scaled 

• The same bike(s) should be used at the start and the end 

IMPORTANT NOTE ON DUMBBELLS - THEY CANNOT BE RESTED ON THE BOX AT ANY TIME!!

DB Snatch

• Dumbbell starts on the floor

• Dumbbell must move up overhead in one movement

• Dumbbell must be clearly locked out overhead, with hips, knees and elbow ALL at full extension 

• AT LEAST one head of the dumbbell must touch the ground between every rep

• NO obligation to alternate, or match the side your partner is on

• CANNOT touch any part of the body with the free opposite hand (thigh, hip etc)

FOR SYNCHRO ONLY - Synchro of the rep is at the top. You can be out of synch from the bottom, as long as each rep, you meet at the top, and continue. WAIT for your partner to get there before you both move to the next rep, or a no rep will be awarded.

Reverse Goblet Lunge 

• Athlete holds the dumbbell in goblet fashion, at full extension of hips and knees and steps back, taking one knee to floor

• Dumbell must be held in goblet fashion. AKA one end of the dumbbell in two hands, with the free bottom end not being held

• There is no obligation to alternate legs here

• You do not have to lunge the same leg as your partner  

• MUST COME TO FULL EXTENSION between reps. MUST extend hips and knees to full standing position, feet in line, before going to the next rep 

FOR SYNCHRO ONLY - Synchro of the rep is at the top, aka standing straight. You can be out of synch through the rep, as long as each rep, you meet at the top, and continue. WAIT for your partner to get there before you both move to the next rep, or a no rep will be awarded.

Box Jump Over

• Athletes start one side of the box

• Inters and RX MUST have a two footed take off up on to the box (scaled can step)

• Two feet MUST touch the top of the box in every rep

• Both feet must leave the box and touch the ground each rep

• Athletes don’t have to face the box aka they can face sideways

FOR SYNCHRO ONLY - Synchro of the rep is at the TAKE OFF of each rep, aka you both must jump on to the box at the same time. WAIT for your partner to be ready before you both jump, or a no rep will be awarded.

FOR SCALED - Both step up at the time

Qualifier 3 - Ode to the wolves

YGIG - 10 x 1:30 intervals (5 each)

12/10 x Calorie Row

10 x Wall balls (9kg/6kg/4kg)

Max Burpees Over rower/Shuttle Runs 7.5m

RX and Intermediate 

Workout flow 

Athletes will start a 15 minute timer OR interval timer set up with 10 rounds of 1:30,

In a you go i go fashion - 1 athlete does 1 round, then other does the next and so on, until 5 rounds each, athletes will work through the triplet

They will complete their row (12 cals for male and 10 for females), then their wall balls, and the remaining time will be spent on burpees over the rower. 

Your score, is your teams COMPLETE burpees over the rower completed across the workout 

RX (NOT INTERMEDIATE) may complete solo like the other workouts - nothing changes. You just rest in the interval, and your score is still two videos, with the reps combined 

Scaled

Workout flow - MAKE SURE YOU READ THIS BIT. 

All the same as above, with the exception of burpees over the rower. This will be exchanged for 7.5m shuttle runs. 7.5m out = 1 rep. So out and back = 2 reps. 

Movement Standards 

ROW

• Rower must be set to zero for each interval, and screen must be set on calories

• Athlete 2 can only get on the rower, when the other athlete has FINISHED their burpees. Aka you cant have one sitting on the rower,while the other one does burpees 

• Damper can be set wherever you want 

Wall balls 

• Wall ball weight for RX and intermediate males 9kg to 10ft target

• Wall ball for Female RX, Female Intermediate 6kg to 9ft target

• Wall ball weight for Scaled Male 6kg to 10ft target

• Wall ball for Female Scaled - 4kg to 9ft target (If you don’t have one, DM Steven, he will get you one)

• Hip crease must be at or below parallel on every rep 

• Ball must clearly strike the target each rep, coming through extension 

• First rep may be squat cleaned

Burpee over the rower

• Chest and thighs must touch the ground fully on every rep

• Two footed take off over the rower is obligatory. DO NOT STEP OR HALF JUMP. This is a very very very common fault, and no reps will be dished out. Just take off with two feet. 

• Two footed landing is not necessary 

• No steps over the rower

Shuttle Run

• Athlete has a space of 7.5m Metres marked out

• They must run, jog, walk to the other side

• Athlete must CLEARLY pass the 7.5m like WITH BOTH feet

• They then must bend down and TOUCH the line at both sides

• No ground touch = no rep

• Only completed reps count

• If you aren’t back over the line, the full rep will not be counted