The Gulf Coast Games

For time 3 minute cap

RX & Masters 35+

Ski Erg 500 / 450 meters

Intermediate

Ski Erg 450 / 400 meters

Scaled

Ski Erg 400 / 350 meters

This will be a buy in for IE 1 and will be scored seperately. Athletes will wait until the 3 minute mark to start the 7 minute AMRAP.

If an athlete does not finish the distance in 3 minutes, their score will be 3 minutes plus 1 second for every meter not completed. 

The 7 min AMRAP will start at the 3 minute cap time with no tranisition time in between. 

RX, Intermediate & Masters 35+

7 Minute AMRAP

10 Wallballs 20 / 14 Lbs

7 Dumbbell Snatch 50 / 35 Lbs

5 Wall Walks

Scaled

7 Minute AMRAP

10 Wallballs 20 / 14 Lbs

7 Dumbbell Snatch 35 / 25 Lbs

5 Wall Walks

Wallball Standard (All divisions) - All male athletes will be required to hit a 10 foot target. Females, will be required to hit a 9 foot target. In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. The center of the ball
must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Dumbbell Snatch Standard (All divisions) - The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the
movement, ONLY ONE HEAD of the dumbbell
must touch the ground. The dumbbell must be lifted overhead in one motion. Touchand-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition. The dumbbell can switch hands at any height. The non-lifting hand and arm may not be in contact with the body during the repetition. If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count. At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a muscle snatch, power snatch, squat snatch or split style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count. 

Wall Walk Standard (RX, Intermediate & Masters 35+) - For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches. This first line will be the start and finish line for each repetition. Second line will have 10 inches of space between the tape’s far edge and the wall. Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK). Both hands must remain on the tape until both feet are on the wall. At the top of the movement, both hands must touch the tape line for the 10 inch mark before the athlete can descend. Any part of the hand may touch the tape line. On the descent, the 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 line and their chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line.

Wall Walk Standard (Scaled) - For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches. This first line will be the start and finish line for each repetition. Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must be in front of the tape line. No part of the hand may be touching the line. Both hands must remain in front of the tape until both feet are on the wall. The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line. The fingers may NOT be touching the tape line. On the descent, the feet must remain on the wall until both hands are in front of the tape line. No part of the hand may be touching the line. The rep is credited when the athlete returns to the starting position, with their hands in front of the line and their chest, thighs, and feet touching the ground.

For time 9 minute cap

RX

5 Clean 205 / 145 Lbs
5 bar facing burpees
5 Deadlift 205 / 145 Lbs
Cal Row 15 / 10

10 Deadlift 205 / 145 Lbs
10 bar facing burpees
10 Clean 205 / 145 Lbs
10 bar facing burpees
10 Deadlift 205 / 145 Lbs

Cal Row 15 / 10
5 Deadlift 205 / 145 Lbs
5 bar facing burpees
5 Clean 205 / 145 Lbs

Masters 35+

5 Clean 185 / 125 Lbs
5 bar facing burpees
5 Deadlift 185 / 125 Lbs
Cal Row 15 / 10

10 Deadlift 185 / 125 Lbs
10 bar facing burpees
10 Clean 185 / 125 Lbs
10 bar facing burpees
10 Deadlift 85 / 125 Lbs

Cal Row 15 / 10
5 Deadlift 185 / 125 Lbs
5 bar facing burpees
5 Clean 185 / 125 Lbs

Intermediate

5 Clean 155 / 105 Lbs
5 bar facing burpees
5 Deadlift 155 / 105 Lbs
Cal Row 15 / 10

10 Deadlift 155 / 105 Lbs
10 bar facing burpees
10 Clean 155 / 105 Lbs
10 bar facing burpees
10 Deadlift 155 / 105 Lbs

Cal Row 15 / 10
5 Deadlift 155 / 105 Lbs
5 bar facing burpees
5 Clean 155 / 105 Lbs

Scaled

5 Clean 135 / 95 Lbs
5 bar facing burpees
5 Deadlift 135 / 95 Lbs
Cal Row 15 / 10

10 Deadlift 135 / 95 Lbs
10 bar facing burpees
10 Clean 135 / 95 Lbs
10 bar facing burpees
10 Deadlift 135 / 95 Lbs

Cal Row 15 / 10
5 Deadlift 135 / 95 Lbs
5 bar facing burpees
5 Clean 135 / 95 Lbs

If athletes are unable to complete the workout in the alotted time, their score will be 9:00 plus 1 second for every rep not completed. The row will count as 1 rep for each calorie.  

Clean Standard

Each rep begins with the barbell on the ground. Both
plates must touch the ground. Touch-and-go reps are
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. A power clean, squat clean, or split clean will be permitted, but a deadlift followed by a hang clean is not allowed. The rep is credited when:
- the athlete’s hips and knees are fully extended,
- the bar is resting on the shoulders,
- the elbows are in front of the bar when viewed from profile, and
- the feet are in line with each other.
The athlete must reach the finish position BEFORE
lowering the barbell from the shoulders.

Deadlift Standard

Start every rep with the barbell on the ground. Hands must be outside the knees. Sumo deadlifts are not allowed. Arms must be straight throughout. No bouncing. The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar. 

Bar facing Burpee standard

Must be performed perpendicular to and facing the barbell May jump or step back to reach the bottom position. Chest and thighs must touch the ground with the head behind the barbell. Hands and feet must remain inside the width of the plates Stepping and/or jumping back to the starting position are both permitted. Jump over the barbell using a two-foot takeoff, single-legged jumping, or stepping over will be permited. Touching the bar will be considered a no rep and only the jump will need to be redone. The rep is credited when both feet have touched the ground on the opposite side of the barbell.

Row Standard

Unstrapping ones feet will be permitted but athletes must remain seated on the rower until their desginated calories are reached. 

For time 8 minute cap

RX & Masters 35+

20' Kb Lunges 70 / 53 Lbs

15 GHD sit ups

20' Kb Lunges 70 / 53 Lbs

21 Pull Ups

20' Kb Lunges 70 / 53 Lbs

15 GHD sit ups

20' Kb Lunges 70 / 53 Lbs

14 Chest to bar pull Ups (Tie Break Time)

20' Kb Lunges 70 / 53 Lbs

15 GHD sit ups

20' Kb Lunges 70 / 53 Lbs

7 Bar Muscle Ups

Intermediate

20' Kb Lunges 53 / 35 Lbs

10 GHD sit ups

20' Kb Lunges 53 / 35 Lbs

21 Pull Ups

20' Kb Lunges 53 / 35 Lbs

10 GHD sit ups

20' Kb Lunges 53 / 35 Lbs

14 Pull Ups (Tie Break Time)

20' Kb Lunges 53 / 35 Lbs

10 GHD sit ups

20' Kb Lunges 53 / 35 Lbs

7 Pull Ups

Scaled

20' Kb Lunges 35 / 26 Lbs

15 Sit Ups

20' Kb Lunges 35 / 26 Lbs

21 Ring Rows

20' Kb Lunges 35 / 26 Lbs

15 Sit Ups

20' Kb Lunges 35 / 26 Lbs

14 Ring Rows (Tie Break Time)

20' Kb Lunges 35 / 26 Lbs

15 Sit Ups

20' Kb Lunges 35 / 26 Lbs

7 Ring Rows

If athletes are unable to complete the workout in the alotted time, their score will be 8:00 plus 1 second for every rep not completed. The 20' lunge will be counted as 1 rep. 

Kb Lunge Standard

Each lunge will begin with the kettlebell off the ground and the athlete standing tall. The rep will count when both heels are past the line, the athlete is standing tall while holding on to the kettlebell. The kettlebell can be held in any position. The trailing knee must make contact with the ground at the bottom of each lunge. Stopping with both feet together on the ground is not required but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads with each lunge. 

GHD Sit ups Standard

Each rep begins and ends with the athlete seated at the top of the GHD with hands touching the foot pads. The athlete must touch the ground with both hands before returning to the seated position. The touch on the ground must be overhead, not to the side of the body. The rep is credited when both hands touch the foot pads.

Sit Up Standard

Each rep begins and ends with the athlete seated at the top of the sit up with at least one hand touching the post and their heals in contact with the GHD base. The athlete must touch the ground with both hands before returning to the seated position. The touch on the ground must be overhead, not to the side of the body. The rep is credited when the athlete sits up and touches the post with at least one hand. 

Ring Row Standard

The ring row will start with the arms and legs extended. Men will be required to have their feet foward, 3 feet in front of the rings. Women will have their feet directly under the rings. The repetition will be credited when the rings touch the athletes chest, legs are extended and the body is rigid. The rings will be set to 42 inch from the bottom of the ring to the ground  

Pull up Standard

This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground. At the top of the movement, the chin must break the horizontal plane of the bar.

Chest to bar pull up Standard

This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chest must clearly come into contact with the bar below the collarbone.

Bar Muscle up Standard

In the bar muscle-up, the athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports their body above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over 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.

1 Minute AMRAP

RX & Masters 35+

Max repetitions snatch 135 / 95 lbs

Intermediate

Max repetitions snatch 115 / 75 lbs

Scaled

Max repetitions snatch 95 / 65 lbs

This will be a buy in to IE 4. Athletes will complete as many repetitions as possible in 1 minute of snatches. For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar overhead. Any variation of the snatch can be performed. Muscle, power, squat or split, as long as both feet are in line and the bar is fully locked out overhead. 

Athletes will get a 2 minute rest before starting IE 4. 

For Time 6 minute cap

RX & Masters

100 Double unders

Bike Erg calories 25 / 20

10 Shoulder to overhead 135 / 95 Lbs

Intermediate

50 Double unders

Bike Erg calories 25 / 20

10 Shoulder to overhead 115 / 75

Scaled

100 Single unders

Bike Erg calories 25 / 20

10 Shoulder to overhead 95 / 65 Lbs

If athletes are unable to complete the workout in the alotted time, their score will be 6:00 plus 1 second for every rep not completed. The bike will be 1 rep for every calorie.  

Double under Standard

This is the standard double under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. 

Single under Standard

This is the standard single under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. 

Bike Erg

Athletes may come off the bike prior to hitting the designated calories but have to stay in contact with the bike until the desginated calories are reached. 

Shoulder to Overhead Standard

Each rep begins with the barbell on the shoulders and finishes with the barbell fully locked out overhead, with legs, hips and elbow fully extended. A shoulder press, push press, push jerk or split jerk may be used as long as the elbow, hips and knees are fully extended with both feet in line. 

For time 5 minute cap

RX Team

Ski Erg 1,000 / 900 meters

Scaled Team

Ski Erg 800 / 700 meters

This will be a buy in for TE 1 and will be scored seperately. Athletes will wait until the 5 minute mark to start the 10 minute AMRAP.

If an team does not finish the distance in 5 minutes, their score will be 5 minutes plus 1 second for every meter not completed. 

The 10 min AMRAP will start at the 5 minute cap time, with no tranisition time in between. 

10 Minute AMRAP

RX Team

20 Wallballs 20 / 14 Lbs

14 DB snatch 50 / 35 lbs

10 Wall walks

Scaled Team

20 Wallballs 20 / 14 Lbs

14 DB snatch 35 / 25 lbs

10 Wall walks

Workout flow

Teams will have one athlete working at a time. Athletes will be allowed to switch out as desired from the tag out area. Tagging of hands will not be required but athletes must switch out in the tag out area. 

Wallball Standard (All divisions) - All male athletes will be required to hit a 10 foot target. Females, will be required to hit a 9 foot target. In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. The center of the ball
must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Dumbbell Snatch Standard (All divisions) - The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the
movement, ONLY ONE HEAD of the dumbbell
must touch the ground. The dumbbell must be lifted overhead in one motion. Touchand-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition. The dumbbell can switch hands at any height. The non-lifting hand and arm may not be in contact with the body during the repetition. If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count. At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a muscle snatch, power snatch, squat snatch or split style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count. 

Wall Walk Standard (RX, Intermediate & Masters 35+) - For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches. This first line will be the start and finish line for each repetition. Second line will have 10 inches of space between the tape’s far edge and the wall. Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK). Both hands must remain on the tape until both feet are on the wall. At the top of the movement, both hands must touch the tape line for the 10 inch mark before the athlete can descend. Any part of the hand may touch the tape line. On the descent, the 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 line and their chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line.

Wall Walk Standard (Scaled) - For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches. This first line will be the start and finish line for each repetition. Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must be in front of the tape line. No part of the hand may be touching the line. Both hands must remain in front of the tape until both feet are on the wall. The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line. The fingers may NOT be touching the tape line. On the descent, the feet must remain on the wall until both hands are in front of the tape line. No part of the hand may be touching the line. The rep is credited when the athlete returns to the starting position, with their hands in front of the line and their chest, thighs, and feet touching the ground.

For time 14 minute cap

RX Team

10 Cleans 205 / 145 lbs

10 Bar facing burpees synchro

10 Deadlifts 205 / 145 lbs

Row calories 25 / 15

15 Deadlifts 205 / 145 lbs

15 Bar facing burpees synchro

15 Cleans 205 / 145 lbs

15 Bar facing burpees synchro

15 Deadlifts 205 / 145 lbs

Row calories 25 / 15

10 Deadlifts 205 / 145 lbs

10 Bar facing burpees synchro

10 Cleans 205 / 145 lbs

Scaled Team

10 Cleans 135 / 95 lbs

10 Bar facing burpees synchro

10 Deadlifts 135 / 95 lbs

Row calories 25 / 15

15 Deadlifts 135 / 95 lbs

15 Bar facing burpees synchro

15 Cleans 135 / 95 lbs

15 Bar facing burpees synchro

15 Deadlifts 135 / 95 lbs

Row calories 25 / 15

10 Deadlifts 135 / 95 lbs

10 Bar facing burpees synchro

10 Cleans 135 / 95 lbs

If athletes are unable to complete the workout in the alotted time, their score will be 14:00 plus 1 second for every rep not completed. The row will count as 1 rep for each calorie.  

Workout flow

Teams will have one athlete working at a time (except for the burpees). Athletes will be allowed to switch out as desired. There will be no tag out area for this workout. 

Clean Standard

Each rep begins with the barbell on the ground. Both
plates must touch the ground. Touch-and-go reps are
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. A power clean, squat clean, or split clean will be permitted, but a deadlift followed by a hang clean is not allowed. The rep is credited when:
- the athlete’s hips and knees are fully extended,
- the bar is resting on the shoulders,
- the elbows are in front of the bar when viewed from profile, and
- the feet are in line with each other.
The athlete must reach the finish position BEFORE
lowering the barbell from the shoulders.

Deadlift Standard

Start every rep with the barbell on the ground. Hands must be outside the knees. Sumo deadlifts are not allowed. Arms must be straight throughout. No bouncing. The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar. 

Bar facing Burpee synchro standard

Must be performed perpendicular to and facing the barbell May jump or step back to reach the bottom position. Both athletes must be at the bottom of the burpee at the same time for synchronization. Chest and thighs must touch the ground with the head behind the barbell. Hands and feet must remain inside the width of the plates Stepping and/or jumping back to the starting position are both permitted. Jump over the barbell using a two-foot takeoff, single-legged jumping, or stepping over will be permited. Touching the bar will be considered a no rep and only the jump will need to be redone. The rep is credited when both feet have touched the ground on the opposite side of the barbell. There will be one athlete on each side of the bar. (athletes facing each other with the barbbell in the middle)

Row Standard

Unstrapping ones feet will be permitted but athletes must remain seated on the rower until their desginated calories are reached. (Athletes will be permitted to switch out during row but the athlete finishing the row must stay seated until designated calories are completed.)

For time 14 minute cap

RX Team

20' Kb walking lunges 70 / 53 lbs

25 GHD sit ups

20' Kb walking lunges 70 / 53 lbs

28 Pull ups

20' Kb walking lunges 70 / 53 lbs

25 GHD sit ups

20' Kb walking lunges 70 / 53 lbs

21 Chest to bar pull ups (tie break time)

20' Kb walking lunges 70 / 53 lbs

25 GHD sit ups

20' Kb walking lunges 70 / 53 lbs

14 Bar muscles ups

Scaled Team

20' Kb walking lunges 35 / 26 lbs

25 Sit ups

20' Kb walking lunges 35 / 26 lbs

28 Ring rows

20' Kb walking lunges 35 / 26 lbs

25 Sit ups

20' Kb walking lunges 35 / 26 lbs

21 Ring rows (tie break time)

20' Kb walking lunges 35 / 26 lbs

25 Sit ups

20' Kb walking lunges 35 / 26 lbs

14 Ring rows

If athletes are unable to complete the workout in the alotted time, their score will be 14:00 plus 1 second for every rep not completed. The 20' lunge will be counted as 1 rep. 

Workout flow

Teams will have one athlete working at a time. Athletes will be allowed to switch out as desired but must switch out in the tag out area.

Kb Lunge Standard

Each lunge will begin with the kettlebell off the ground and the athlete standing tall. The rep will count when both heels are past the line, the athlete is standing tall while holding on to the kettlebell. The kettlebell can be held in any position. The trailing knee must make contact with the ground at the bottom of each lunge. Stopping with both feet together on the ground is not required but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads with each lunge. 

GHD Sit up Standard

Each rep begins and ends with the athlete seated at the top of the GHD with hands touching the foot pads. The athlete must touch the ground with both hands before returning to the seated position. The touch on the ground must be overhead, not to the side of the body. The rep is credited when both hands touch the foot pads.

Sit Up Standard

Each rep begins and ends with the athlete seated at the top of the sit up with at least one hand touching the post and their heals in contact with the GHD base. The athlete must touch the ground with both hands before returning to the seated position. The touch on the ground must be overhead, not to the side of the body. The rep is credited when the athlete sits up and touches the post with at least one hand. 

Ring Row Standard

The ring row will start with the arms and legs extended. Men will be required to have their feet foward, 3 feet in front of the rings. Women will have their feet directly under the rings. The repetition will be credited when the rings touch the athletes chest, legs are extended and the body is rigid. 

Pull up Standard

This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground. At the top of the movement, the chin must break the horizontal plane of the bar.

Chest to bar pull up Standard

This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chest must clearly come into contact with the bar below the collarbone.

Bar Muscle up Standard

In the bar muscle-up, the athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports their body above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over 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.

2 Minute AMRAP

RX Team

Max repetitions snatch 135 / 95 lbs

Scaled Team

Max repetitions snatch 95 / 65 lbs

Teams will be allowed to tag out as needed and their will not be a tag out area for this event. 

This will be a buy in to TE 4. Athletes will complete as many repetitions as possible in 2 minutes of snatches. For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar overhead. Any variation of the snatch can be performed. Muscle, power, squat or split, as long as both feet are in line and the bar is fully locked out overhead. 

Athletes will get a 2 minute rest before starting TE 4. 

For Time 8 minute cap

RX Team

200 Double unders

Bike Erg calories 50 / 40

20 Shoulder to overhead 135 / 95 lbs

Scaled Team

200 Single unders

Bike Erg calories 50 / 40 lbs

20 Shoulder to overhead 95 / 65 lbs

If athletes are unable to complete the workout in the alotted time, their score will be 8:00 plus 1 second for every rep not completed. The bike will be 1 rep for every calorie.  

Workout flow

Teams will have one athlete working at a time. Athletes will be allowed to switch out as desired. There will not be a tag out area for this workout. 

Double under Standard

This is the standard double under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. 

Single under Standard

This is the standard single under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. 

Bike Erg

Athletes may come off the bike prior to hitting the designated calories but have to stay in contact with the bike until the desginated calories are reached. 

Shoulder to Overhead Standard

Each rep begins with the barbell on the shoulders and finishes with the barbell fully locked out overhead, with legs, hips and elbow fully extended. A shoulder press, push press, push jerk or split jerk may be used as long as the elbow, hips and knees are fully extended with both feet in line.