GOAT Youth Fitness Competition 2024

For Time, 8 Minute Cap

Thrusters
Pull-up, C2B, and BMU

AG 13-14 Scaled Female

For Time, 8 Minute Cap
4 Rounds
6 Thrusters 45#
4 Pull-ups

THEN...
4 Rounds
6 Thrusters 45#
3 Chest-to-bar

AG 13-15 Scaled Male

For Time, 8 Minute Cap
4 Rounds
6 Thrusters 65#
4 Pull-ups

THEN...
4 Rounds
6 Thrusters 65#
3 Chest-to-bar

AG 15-17 Scaled Female

For Time, 8 Minute Cap
4 Rounds
6 Thrusters 55#
4 Pull-ups

THEN...
4 Rounds
6 Thrusters 55#
3 Chest-to-bar

AG 15-17 RX Female

For Time, 8 Minute Cap
3 Rounds
6 Thrusters 65#
4 Pull-ups

THEN...
3 Rounds
6 Thrusters 65#
3 Chest-to-bar

THEN...
3 Rounds
6 Thrusters 65#
2 BMU

Workout Notes:

• Thruster: Athlete's hip must clearly pass below the knee with the barbell in the front rack position, rep is credited with full lockout of the barbell over the middle of the body.
• Pull-up: Strict, kipping and butterfly will be acceptable. Each Rep starts with full extension of elbow and ends with chin CLEARLY passing above the pullup bar.
• C2B: Strict, kipping and butterfly will be acceptable. Each Rep starts with full extension of elbow and ends with chest (below the clavicle) CLEARLY making contact with the pullup bar.
• BMU: Rep starts at full ext of elbow under the bar. Athletes must pass through a portion of the dip before achieving full ext of the elbow clearly over the bar.

Scoring Notes:

• Workout is for time.  Each missed rep will be one second added to overall time.

For Time, 7 Minute Cap

Calorie Row
Pistol / Air Squats
Barbell Cleans

AG 10-12
15 Calorie Row
12 Air Squats
6 Cleans 25/15#

12 Calorie Row
12 Air Squats
4 Cleans 25/15#

9 Calorie Row
12 Air Squats
2 Cleans 25/15#

AG 13-14 Scaled Female
21 Calorie Row
15 Air Squats
6 Cleans 55#

15 Calorie Row
15 Air Squats
4 Cleans 55#

9 Calorie Row
15 Air Squats
2 Cleans 55#

AG 13-15 Scaled Male
21 Calorie Row
15 Air Squats
6 Cleans 95#

15 Calorie Row
15 Air Squats
4 Cleans 95#

9 Calorie Row
15 Air Squats
2 Cleans 95#

AG 15-17 Scaled Female
21 Calorie Row
15 Air Squats
6 Cleans 65#

15 Calorie Row
15 Air Squats
4 Cleans 65#

9 Calorie Row
15 Air Squats
2 Cleans 65#

AG 15-17 RX Female
21 Calorie Row
12 Pistol Squats (6L/6R Alternating)
6 Cleans 75#

15 Calorie Row
12 Pistol Squats (6L/6R Alternating)
4 Cleans 75#

9 Calorie Row
12 Pistol Squats (6L/6R Alternating)
2 Cleans 75#

Workout Notes:

• C2 Rower: Athletes start on the rower with hands at their sides.  Athlete cannot leave the C2 Rower until the monitor reads the required number of calories.
• Air Squats:  Athlete's hips must pass below the crease of the knee. Athletes will receive credit for each rep when they acheive full extension of hip and knee with the shoulders clearly stacked on top in a striaght line.
• Pistol Squats:  Athlete starts from a standing position, the athlete will perform a one-legged squat, at the bottom of the movement, the athlete's hip crease must pass below parallel, during the entire movement the athlete's non-working leg cannot touch the ground and must remain in front of the body, at the top of the movement the working ankle, knee, and hip must be fully locked out in order for the rep to count.  Athletes must alternate legs.  
• Cleans can be Squat or Power.  Must be pulled from the floor.  No hang.  Athlete must achieve full extension of hip and knee, the barbell must be in the front rack position with the elbows clearly in front of the plane of the bar.
• The 10-12 Age Group cannot drop the barbell. 15# barbells will be used.
• The 15-17 RX and Scaled Female Age Divisions will use a 35# barbell
• The 13-15 Scaled Male Age Division will use a 45# barbell
• The 13-14 Scaled Female Division will use a 15# barbell

Scoring Notes:

• Workout is for time.  Each missed rep will be one second added to overall time.

4 Rnds, 3 Min AMRAP

16 Dumbbell Power Snatch
<variable> Hand-stand Push-ups or Push-up with 2" riser finish
8 Shuttle Runs

THEN…
Max C2 Bike Cals or Single-unders (AG 10-12) in remaining time

* Rest 1 Minute. Repeat.

AG 10-12
3 Rounds, 3 Min AMRAP
16 Dumbbell Power Snatch 15/10#
12 Push-up with 2" riser finish
8 Shuttle Runs 40'

THEN…
Max Single-under Jump Rope

* Rest 1 Minute. Repeat.

AG 13-14 Scaled Female
4 Rounds, 3 Min AMRAP
16 Dumbbell Power Snatch 20#
6 Hand-stand Push-ups or 12 Push-up with 2" riser finish
8 Shuttle Runs 40'

THEN…
Max C2 Bike Cals in remaining time

* Rest 1 Minute. Repeat.

AG 13-15 Scaled Male
4 Rounds, 3 Min AMRAP
16 Dumbbell Power Snatch 30#
6 Hand-stand Push-ups or 12 Push-up with 2" riser finish
8 Shuttle Runs 40'

THEN…
Max C2 Bike Cals in remaining time
* Rest 1 Minute. Repeat.

AG 15-17 Scaled Female
4 Rounds, 3 Min AMRAP
16 Dumbbell Power Snatch 25#
6 Hand-stand Push-ups or 12 Push-up with 2" riser finish
8 Shuttle Runs 40'

THEN…
Max C2 Bike Cals in remaining time
* Rest 1 Minute. Repeat.

AG 15-17 RX Female
4 Rounds, 3 Min AMRAP
16 Dumbbell Power Snatch 35#
12 Hand-stand Push-ups
8 Shuttle Runs 40'

THEN…
Max C2 Bike Cals in remaining time
* Rest 1 Minute. Repeat.

Workout Notes:

• DB Snatch:  Rep starts with both heads of DB touching the floor, DB lifted overhead in one motion, athlete must alternate arms, non-working arm cannot assist in the lift, rep counts with full knee, hip, and elbow extension and DB is clearly over the shoulder, a dropped DB will result in a no-rep.  If a no-rep is called, there is no requirement to redo the rep on that arm.
• Push-up with 2" Riser Finish:  Standards Video:  Push-up with 2" Riser Finish Demo.
• HSPU:  Rep starts with shoulders stacked and elbows locked, at the bottom the athlete's head touches the gymnastics mat, at the top the shoulders are stacked, elbows locked, and only the athletes's heels are touching the wall (not the rear-end).
• Shuttle Run:  three point touch past the line (both feet and one hand), 20' segments, last shuttle is only 20' to allow for the athlete to mount the C2 Bike or begin single-unders
• Single unders:  rope passes below the athlete's foot one time, athletes supply their own rope
• C2 Bike Calories:  lane staff will reset monitor, athletes collect as many calories as possible in remaining time

Scoring Notes:

• Workout is for reps.
• Each segment of the shuttle run is worth one rep, there are 15 segments
• C2 Bike:  Final calorie count on the monitor at the expiration of the 3 Min Segment.  Calorie spill over does not count.

For Time, Timecap by Division

30 Box Jumps (step-ups permitted for some divisions)
40 Reverse Lunge Box Step Up w/Med-ball
50 Wall Ball
40 Toe to Ring or Ring Knee Raise
30 Distance Burpees

AG 10-12
For Time, 15 Minute Cap
30 Box Jumps 9"
30 Reverse Lunge Box Step Up 9"
30 Wall Ball 10/6# 8'
30 Ring Knee Raises
30 Distance Burpees

AG 13-14 Scaled Female
For Time, 17 Minute Cap
30 Box Jumps (step-ups permitted) 20"
40 Reverse Lunge Box Step Up w/Med-ball 10# 20"
50 Wall Ball 10# 9'
40 Toe to Ring
30 Distance Burpees

AG 13-15 Scaled Male
For Time, 17 Minute Cap
30 Box Jumps (step-ups permitted) 20"
40 Reverse Lunge Box Step Up w/Med-ball 14# 20"
50 Wall Ball 14# 9'
40 Toe to Ring
30 Distance Burpees

AG 15-17 Scaled Female
For Time, 17 Minute Cap
30 Box Jumps (step-ups permitted) 20"
40 Reverse Lunge Box Step Up w/Med-ball 10# 20"
50 Wall Ball 10# 9'
40 Toe to Ring
30 Distance Burpees

AG 15-17 RX Female
For Time, 17 Minute Cap
30 Box Jumps 20"
40 Reverse Lunge Box Step Up w/Med-ball 14# 20"
50 Wall Ball 14# 9'
40 Toe to Bar
30 Distance Burpees

Workout Notes:

• Box Jump:  Facing the box, two foot take off, stand up fully on top of the box.  Step-ups are permitted in Scaled Divisions.  AG 10-12 will jump up on two stacked 45# plates.
• Reverse Lunge Step-up:  Backwards lunge, knee touches the ground, same leg steps up on top of the box.  The athlete must alternate legs.  The Wall-ball can be held anywhere on the body:  bear hug, shoulder, behind the head, etc.  Athletes must lock out knees and hips for the rep to count.  Stand up straight!
• Wall-ball:  Hips pass below hip crease (below parallel) and hit the target
• Toe-to-ring:  Heels behind the plane of the rings at the bottom, feet touching the rings/hands/fingers at the same time, at the top
• Toe-to-bar:  Heels behind the plane of the pull-up bar at the bottom, feet touching the pull-up bar at the same time, at the top
• Ring Knee Raises:  Heels behind the plane of the rings at the bottom, tops of knees raising above the hip crease at the same time, at the top
• Distance Burpees:  Athletes hands must start behind the designated line, chest and thighs must make contact with the floor. The rep is credited when the athlete clears the opposing designated line.  The athlete may traverse the space in any manner they choose (e.g. skip, "low and creepy", stand up and walk across, broad jump).  Also see demo video:  Distance Burpee Demo.

Scoring Notes:

• Workout is for time.
• If capped, each missed rep is worth 1 second.