2023 Everyday Warrior Individual Battle Series

20 Minute AMRAP
Row for Meters 100-200-300 meters…increasing by 100 meters each round 
Overhead Squats 3-6-9…increasing by 3 reps each round 
Chest to Bar 2-4-6… increasing by 2 reps each round 

Score: Total Rounds and Reps

*Each meter counts as a rep.

Example score: You complete 300 meters, 9 OHS, 6 Chest to Bar and start the next round and complete 320 of the 400 meters, your score is 3 rounds and 320 reps.

WORKOUT VARIATIONS 

Rx’d (Ages 16-54) 
Female: 65lbs., chest to bar  
Male: 95lbs., chest to bar  

Scaled (Ages 16-54) 
Female: 45lbs, jumping chest to bar  
Male: 65lbs, jumping chest to bar  

Teenagers 14-15 
Female: 45lbs., chest to bar
Male: 65lbs., chest to bar

Scaled Teenagers 14-15 
Female:  35lb. Front Squat, jumping chest to bar  
Male:  45lb Front Squat, jumping chest to bar  

Masters 55+ 
Female: 45lbs., pulls ups 
Male: 65lbs., pull ups 

Scaled Masters 55+ 
Female:  35lb. Front Squat, jumping chest to bar  
Male:  45lb Front Squat, jumping chest to bar  

MOVEMENT STANDARDS:

Rowing -The rower must be set to meters and reset after each round. 

Overhead Squat - This is a standard Overhead squat. A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved.  The hip crease must be below the knee at the bottom. The hips and knees must fully open at the top with the barbell locked out overhead

Front Squat - In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean will count as a repetition as long as all the above requirements are met.

Chest to Bar - Dead hang, kipping and butterfly pull ups allows. The athlete must start with arms extended and feet off the ground. Any grip is allowed.  The chest must clearly make contact with the bar, below the collar bone. 

Pull Ups - Dead hang, kipping and butterfly pull ups allows. The athlete must start with arms extended and feet off the ground. Any grip is allowed.  The chin must clearly break the horizontal plane of the pull up bar. 

Jumping Chest to Bar - Dead hang, kipping and butterfly pull ups allows. The athlete must start with arms extended. The pull up bar must be set up 6 inches above the athletes head when standing tall. The chest must clearly make contact with the bar, below the collar bone. 

 WORKOUT DESCRIPTION

Prior to the start of the workout, the athletes will load their barbell. The barbell will start from the ground, no racks can be used.

The athlete must restart the rower between each round.

The athlete will follow the pattern and increase reps each round.

Score: Total Rounds and Reps

5 Rounds 
10 Deadlifts (Ascending weights)
15 Toes to Bar 

Time Cap: 9 minutes 
Score: Total time or Time Cap +  Unfinished Reps 

WORKOUT VARIATIONS 

Rx’d (Ages 16-54) 
Female: 95-135-155-185-205, toes to bar 
Male: 135-185-225-275-315, toes to bar 

Scaled (Ages 16-54) 
Female: 65-75-85-95-105, hanging knee raise 
Male: 95-105-115-125-135, hanging knee raise 

Teenagers 14-15 
Female: 65-75-85-95-105, toes to bar 
Male: 95-105-115-125-135, toes to bar 

Scaled Teenagers 14-15 
Female: 35-40-45-50-55, hanging knee raise
Male: 45-55-65-75-85, hanging knee raise

Masters 55+ 
Female: 95-115-135-145-155, toes to bar 
Male: 115-135-155-185-205, toes to bar 

Scaled Masters 55+ 
Female: 45-55-65-75-85, perform sit ups 
Male: 75-85-95-105-115, perform sit ups 

MOVEMENT STANDARDS:

Deadlift - This is a traditional deadlift with the hands outside the knees. The barbell starts at the floor and is lifted until the hips and knees reach full extension with the head and shoulders behind the bar. The arms must be straight throughout. No bouncing

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. Both feet must be in contact with the bar at the same time, inside the hands.  The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

Hanging Knee Raises-  The hanging knee raise begins just like the toes-to-bar but ends when the athlete has raised their knees above the height of their hip.

Sit Ups- Begin with the back in contact with the floor, feet anchored, and hands touching the floor above the head. AbMats are permitted. Raise the torso until the hands touch the toes

  WORKOUT DESCRIPTION

Prior to the start of the workout, the athletes will load their barbell. One barbell must be used for the entire workout, however the athlete may have help changing the weight.

The athlete will complete 10 deadlifts then must change the weight before starting the next round. The athlete will complete 15 of the specific movement then movent to round 2.

There is a 9 min cap on this workout. If the time cap is hit and there are reps not completed, add one second for every rep not completed to 9 min.  Example: 6 reps not completed at 9 min, score would be 9:06. 

FOR TIME

60 Alternating Single DB Step Up 
50 Alternating Single DB Snatch 
40 Box Jump Overs
30 Alternating Single DB Devils Press 

Time Cap: 15 Minute Cap
Score: Total time or Cap + Reps

WORKOUT VARIATIONS 

Rx’d (Ages 16-54) 
Female: 35lb DB,  20 in box  
Male: 50lb DB, 24 in box  

Scaled (Ages 16-54) 
Female: 20lb DB,  20 in box  
Male: 35lb DB, 20 in box  

Teenagers 14-15 
Female: 20lb DB,  20 in box  
Male: 35lb DB, 24 in box  

Scaled Teenagers 14-15 
Female: 10lb DB,  20 in box  
Male: 20lb DB, 20 in box  

Masters 55+ 
Female: 20lb DB,  24 in box  
Male: 35lb DB, 20 in box  

Scaled Masters 55+ 
Female: 10lb DB,  20 in box  
Male: 20lb DB, 20 = in box 

MOVEMENT STANDARDS

Alternating Single DB Step Up - For every repetition of the dumbbell box step-up, the athlete starts with both feet on the ground and faces the box. With the dumbbell supported in any position but not resting on the leg, the athlete must step to the top of the box. Only the athlete’s feet may make contact with the box. If the athlete is holding the dumbbell with one hand, the free hand may not push into the legs during the step-up. Athlete must stand up tall, fully extending the hips and locking out the knees. Athlete must alternate feet each rep.

Alternating Single DB Snatch - The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. 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 and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition. 

Box Jump Over - The box over starts with the athlete facing OR lateral to the box.  The athlete does not need  to stand tall while on top of the box. A two-foot takeoff is required, and only the athlete’s feet can touch the box. The athlete may jump on top of the box using a two-foot landing and 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. 

SCALED ATHLETES: Scaled athletes can perform step ups.

Alternating Single Arm Devil Press - Athletes will start each repetition with one dumbbell on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with the chest making contact with the floor. The athlete will jump to their feet, never taking their hands from the dumbbell. Next, the athlete shall snatch or swing the dumbbell from the floor and finish with the arm locked out overhead, with hips, knees, shoulders, and arms at full extension. Athletes may “swing” the dumbbell between their legs to help to build momentum to get them overhead, but the athlete may NOT pause at the shoulders and press the dumbbells. Athletes must alternate hands each rep.

WORKOUT DESCRIPTION

The athlete will start by completing 50 Alternating Single Arm DB Step Ups. The athlete will complete the taste and record the time it took to complete the taste.

There is a 15 min cap on this workout. If the time cap is hit and there are reps not completed, add one second for every rep not completed to 15 min.  Example: 6 reps not completed at 15 min, score would be 15:06.