2023-2024 Indy Online Challenge & Qualifier Workouts
Workout 1
Released: September 6, 2023 / Scores Due: September 18, 2023
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
15 Minute AMRAP
10-8-6-4-2
Front Squats
Lat. OTB Burpees
T2B
Round 1 – 95, 65
Round 2 – 135, 95
Round 3 – 155, 105
Round 4 – 185, 125
Round 5 – 225, 145
15 Minute AMRAP
10-8-6-4-2
Front Squats
Lat. OTB Burpees
Hanging Knee Raises
Round 1 – 75, 55lb
Round 2 – 95, 65lb
Round 3 – 115, 85lb
Round 4 – 135, 95lb
Round 5 – 155, 105lb
15 Minute AMRAP
10-8-6-4-2
Front Squats
Lat. OTB Burpees
T2B
Round 1 – 75, 55lb
Round 2 – 95, 65lb
Round 3 – 115, 85lb
Round 4 – 135, 95lb
Round 5 – 155, 105lb
15 Minute AMRAP
10-8-6-4-2
Front Squats
Lat. OTB Burpees
T2B
Round 1 – 95, 65
Round 2 – 135, 95
Round 3 – 155, 105
Round 4 – 185, 125
Round 5 – 225, 145
15 Minute AMRAP
10-8-6-4-2
Front Squats
Lat. OTB Burpees
T2B
Round 1 – 95, 65
Round 2 – 135, 95
Round 3 – 155, 105
Round 4 – 185, 125
Round 5 – 225, 145
15 Minute AMRAP
10-8-6-4-2
Front Squats
Lat. OTB Burpees
T2B
Round 1 – 95, 65
Round 2 – 135, 95
Round 3 – 155, 105
Round 4 – 185, 125
Round 5 – 225, 145
15 Minute AMRAP
10-8-6-4-2
Front Squats
Lat. OTB Burpees
T2B
Round 1 – 95, 65
Round 2 – 135, 95
Round 3 – 155, 105
Round 4 – 185, 125
Round 5 – 225, 145
15 Minute AMRAP
10-8-6-4-2
Front Squats
Lat. OTB Burpees
T2B
Round 1 – 75, 55
Round 2 – 95, 65
Round 3 – 135, 95
Round 4 – 155, 105
Round 5 – 185, 125
15 Minute AMRAP
10-8-6-4-2
Front Squats
Lat. OTB Burpees
T2B
Round 1 – 75, 55lb
Round 2 – 95, 65lb
Round 3 – 115, 75lb
Round 4 – 135, 85lb
Round 5 – 155, 105lb
15 Minute AMRAP
10-8-6-4-2
Front Squats
Lat. OTB Burpees
T2B
Round 1 – 75, 55lb
Round 2 – 95, 65lb
Round 3 – 115, 75lb
Round 4 – 135, 85lb
Round 5 – 155, 105lb
Additional Information
This workout starts with the athlete standing tall facing their barbell. At the start of the clock, the athlete will perform round 1 of 10 front squats, 10 lateral burpees over the bar and 10 toes to bar, at the ROUND 1 WEIGHT, then 8 front squats, 8 lateral burpees over the bar and 8 toes to bar, at the ROUND 1 WEIGHT, then 6 front squats, 6 lateral burpees over the bar and 6 toes to bar, at the ROUND 1 WEIGHT, then 4 front squats, 4 lateral burpees over the bar and 4 toes to bar, at the ROUND 1 WEIGHT, to finalize with 2 front squats, 2 lateral burpees over the bar and 2 toes to bar, at the ROUND 1 WEIGHT.
Upon completion of round 1, the athlete will adjust their weights for round 2 and move on to perform round 2 of 10-8-6-4-2 of front squats, lateral over the bar burpees and toes to bar at the ROUND 2 WEIGHT.
Upon completion of round 2, the athlete will adjust their weights for round 3 and move on to perform round 3 of 10-8-6-4-2 of front squats, lateral over the bar burpees and toes to bar at the ROUND 3 WEIGHT.
Upon completion of round 3, the athlete will adjust their weights for round 4 and move on to perform round 4 of 10-8-6-4-2 of front squats, lateral over the bar burpees and toes to bar at the ROUND 4 WEIGHT.
Upon completion of round 4, the athlete will adjust their weights for round 5 and move on to perform round 5 of 10-8-6-4-2 of front squats, lateral over the bar burpees and toes to bar at the ROUND 5 WEIGHT.
If athletes complete 10-8-6-4-2 at the final weight, they will AMRAP in the same fashion at the final weight starting again at 10 reps working down to 2 reps.
Athletes MAY have assistance changing loads between rounds
Front Squats
Athletes must place collars on the outside of the plates before beginning the lift.
The bar must be taken from the floor — squat racks are NOT allowed.
The bar rests on the athlete’s shoulders in the front-rack position.
Any grip is permitted.
The athlete’s hip crease must clearly pass below the top of the knees in the bottom position.
A full squat clean is allowed when the bar is taken from the floor.
The rep is credited when:
The athlete’s hips and knees are fully extended.
The bar is resting on the athlete’s shoulders with the bar in the front-rack position.
The athlete’s feet are in line with one another when the athlete is viewed from profile.
Athletes MAY have assistance changing loads between rounds.
Lateral Over the Bar Burpees
Athletes must use a barbell with 18-inch plates.
The burpee must be performed lateral to the barbell.
Athletes may jump or step back to reach the bottom position.
The athlete’s chest must touch the ground at the bottom of the movement. From this position, the athlete can step or jump to their feet.
The athlete MUST clearly jump over the barbell. Both feet must be off the ground as the athlete passes over the bar.
Stepping over is NOT permitted.
The athlete does NOT need to use a two-foot takeoff.
Touching the barbell on the jump or step-over is a “no rep”
The rep is credited when both feet have touched the ground on the opposite side of the barbell.
There is no requirement to land with both feet at the same time.
Athletes may not receive assistance moving or resetting their barbell unless safety is an immediate concern.
If the athlete receives a “no rep” for any reason, the entire rep must be repeated.
Toes to Bar
Athletes begin by hanging from the pull-up bar with arms extended.
The heels must be brought back behind the bar.
Overhand, underhand, or mixed grips are all permitted.
The rep is credited when both feet contact the bar between the hands at the same time.
Any part of the feet may make contact with the bar.
Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.
Hanging Knee Raises
Modified Division will perform Hanging Knee Raises.
The athlete must begin by hanging from the pull-up bar with arms extended.
Heels must be brought back behind the bar.
Overhand, underhand, or mixed grips are all permitted.
The rep is credited when the athlete’s knees rise above the hips.
Equipment
- Barbell, plates, and collars*
- Pull-Up Bar
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the front squats;
55lb – 25kg
65lb – 29kg
75lb – 34kg
85lb – 38kg
95lb – 43kg
105lb – 47kg
115lb – 52kg
125lb – 56kg
135lb – 61kg
145lb – 65kg
155lb – 70kg
185lb – 83kg
215lb – 97kg
225lb – 102kg
Workout 2
Released: September 14, 2023 / Scores Due: September 18, 2023
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
In a 5min window, establish a 1RM unbroken complex consisting of:
1 Snatch
2 Hang Snatches
Tie-break: Max Overhead Squats
Additional Information
This workout starts with the barbell unloaded and the athlete standing tall. At the start of the clock, the athlete may begin loading their barbell and performing their attempts. This consists of one snatch, any style, then without resting the barbell, two consecutive hang snatches, any style. Resting the barbell anywhere other than the hang position is not permitted, meaning the barbell may not rest on the athlete’s back or on the floor once a set begins. Pausing or adjusting the grip in the hang is okay.
There is no limit to the number of attempts an athlete can make within the 5-minute time period. Any successful attempt where the bar leaves the ground before the 5-minute time cap will count. This means, if the athlete begins an attempt before the 5min cap expires, as long as the barbell leaves the ground, they may complete it, irrespective of the clock. Athletes MUST change the load on their own bar. Athletes MAY NOT receive assistance loading the bar.
The athlete’s score MUST be recorded in pounds. The minimum weight increment allowed is 1 pound. If lifting in kilos, the athlete’s score must be converted to pounds prior to score submission. Round to the nearest pound when recording scores. Men are required to use a 45-lb (20-kg) bar. Women are required to use a 35-lb. (15-kg) bar. Collars must be placed on the outside of the plates for each attempt. Collars cannot be included in the weight.
There is a “tiebreak” for this workout, immediately following the final lock out of the second hang snatch the athletes will perform as many unbroken overhead squats at their heaviest successful lift. This will be their tiebreak score.
Snatch
Athletes must have collars on the outsides of the plates.
Each rep starts with the bar on the ground.
If using an empty barbell or a barbell with bumper plates that are smaller than the standard size, each rep must begin with the barbell clearly below the knees.
Power, squat, and split snatches are permitted.
Hang snatches are NOT permitted.
Bouncing the bar is NOT permitted.
The rep is counted when the athlete’s hips, knees, and arms are extended.
The bar must be over the middle of the body, or slightly behind, when viewed from profile.
If a split snatch is used, the feet must return in line before the bar is lowered.
Athletes MAY NOT receive assistance loading the bar.
Hang Snatch
Athletes must have collars on the outsides of the plates.
Each repetition must start from the hang.
In the hang, the barbell must remain above the knee and below the hip.
Power, squat, and split snatches are permitted.
The rep is counted when the athlete’s hips, knees, and arms are extended.
The bar must be over the middle of the body, or slightly behind, when viewed from profile.
If a split snatch is used, the feet must return in line before the bar is lowered.
Athletes MAY NOT receive assistance loading the bar.
Overhead Squat
Athletes must have collars on the outsides of the plates.
Once the bar is in the overhead position, the athlete’s hip crease must pass below the tops of their knees at the bottom.
The barbell must remain overhead until the lockout position is achieved.
The rep is credited when:
the athlete’s hips, knees, and arms are fully extended and the bar is directly over or slightly behind the middle of the body.
If any part of the athlete’s body other than their hands makes contact with the bar, the rep will not count and the “tiebreak” portion will be complete.
The barbell can not rest in the front rack, back rack or hang position. Once the barbell comes below the top of the athletes head, the “tiebreak” portion will be complete.
After finishing the final lift, remove and film all plates used on the bar to verify the load.
Equipment
- Barbell, 45lb/35 lb or 15/20 kg
- Note: For this workout
- 15-kg bar MUST be totaled as 35 lb.
- 20-kg bar MUST be totaled as 45 lb.
- Bumper plates*
- Collars
*The official weight must be recorded in pounds. If converting kilograms to pounds, round to the nearest pound (.5 and up round up, .4 and below round down).
200.1 to 200.4 lb rounds down to 200 lb
200.5 to 200.9 lb rounds up to 201 lb
Any weight increases with change plates must result in a whole number (no decimal points). Collars cannot be included in the weight.
Be sure the athlete has adequate space to safely complete all movements. Clear the area of all
extra equipment, people, or other obstructions.
Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition. Unless otherwise stated, athletes may not receive assistance with their equipment during the workout.
Requirements For Using Equipment Measured In Kilograms Are Located On Scorecard
Workout 3
Released: September 14, 2023 / Scores Due: September 18, 2023
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
For Time
15-20-25
Cal Row
Wallballs (20,14lb) (10ft)
C2B Pull-ups
Box Jump Overs (30, 24in)
Alt. DB Snatch (R+L=1, R+L=2 ..) (50, 35lb)
~1 min rest after each round
Time Cap: 20 Minutes
For Time
15-20-25
Cal Row
Wallballs (14, 10lb) (10ft)
Jumping Pull-ups
Box Jump or Step Overs (24, 20in)
Alt. DB Snatch (R+L=1, R+L=2 ..) (25, 15lb)
~1 min rest after each round
Time Cap: 20 Minutes
For Time
15-20-25
Cal Row
Wallballs (14,10lb) (10ft)
Pull-ups
Box Jump Overs (24, 20in)
Alt. DB Snatch (R+L=1, R+L=2 ..) (35, 20lb)
~1 min rest after each round
Time Cap: 20 Minutes
For Time
15-20-25
Cal Row
Wallballs (20,14lb) (10ft)
C2B Pull-ups
Box Jump Overs (30, 24in)
Alt. DB Snatch (R+L=1, R+L=2 ..) (50, 35lb)
~1 min rest after each round
Time Cap: 20 Minutes
For Time
15-20-25
Cal Row
Wallballs (20,14lb) (10ft)
C2B Pull-ups
Box Jump Overs (30, 24in)
Alt. DB Snatch (R+L=1, R+L=2 ..) (50, 35lb)
~1 min rest after each round
Time Cap: 20 Minutes
For Time
15-20-25
Cal Row
Wallballs (20,14lb) (10ft)
C2B Pull-ups
Box Jump Overs (30, 24in)
Alt. DB Snatch (R+L=1, R+L=2 ..) (50, 35lb)
~1 min rest after each round
Time Cap: 20 Minutes
For Time
15-20-25
Cal Row
Wallballs (20,14lb) (10ft)
C2B Pull-ups
Box Jump Overs (30, 24in)
Alt. DB Snatch (R+L=1, R+L=2 ..) (50, 35lb)
~1 min rest after each round
Time Cap: 20 Minutes
For Time
15-20-25
Cal Row
Wallballs (20,14lb) (10ft)
C2B Pull-ups
Box Jump Overs (30, 24in)
Alt. DB Snatch (R+L=1, R+L=2 ..) (50, 35lb)
~1 min rest after each round
Time Cap: 20 Minutes
For Time
15-20-25
Cal Row
WBS (20, 14lb) (10ft)
Pull-ups
Box Jump Overs (24, 20in)
Alt. DB Snatch (R+L=1, R+L=2 ..) (35, 20lb)
~1 min rest after each round
Time Cap: 20 Minutes
For Time
15-20-25
Cal Row
Wallballs (14,10lb) (10ft)
Pull-ups
Box Jump Overs (24, 20in)
Alt. DB Snatch (R+L=1, R+L=2 ..) (35, 20lb)
~1 min rest after each round
Time Cap: 20 Minutes
Additional Information
This workout starts with the athlete sitting on the rower. At the start of the clock, the athlete will perform 15 calories on the rower, 15 wall balls shots at their prescribed height and weight, 15 reps of their prescribed gymnastics movement, 15 box jump overs at their prescribed height, 15 alternating right hand and then left hand dumbbell snatches (Note: Right + Left = 1, Right + Left = 2 …) at their prescribed weight and then rest 1 minute. At the completion of their 1 minute rest, athletes will perform 20 reps of each movement followed by a 1 minute rest. Finally, at the completion of their 1 minute rest, athletes will perform their final round of 25 reps of each movement.
Note on Alt. DB Snatch: Right + Left = 1, Right + Left = 2 …
Row
Athletes must use a Concept2 rower.
The monitor on the rower must be set to zero at the beginning of the row.
The athlete will start seated on the rower with hands off the handle until after the call of “3, 2, 1 … go.”
The athlete must stay seated on the rower with hands on the handle until the monitor reads the designated calories.
If submitting via video, the monitor and calories must be clearly shown to the camera following the row.
Wall Ball
At the start of each rep, the ball must be in the support position in front of the athlete’s body.
Squat until the hip crease is below the knees. A squat clean to start the set is allowed but not required as long as the ball starts on the ground.
The rep is credited when the center of the ball hits the target clearly ABOVE the specified height.
Height is 10ft, for male and female.
If the ball hits low or does not hit the wall, the rep will not count.
If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.
NOTE: If using a mounted wall-ball target, it is HIGHLY recommended that the BOTTOM of the target be mounted to the appropriate height.
Chest to Bar Pull-ups
The athlete must start each rep with their arms fully extended and their feet off the ground.
Any style of pull-up or grip is permitted as long as the other requirements are met.
The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground.
The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.
Wrapping tape around the hands or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.
Requested video must clearly show a ¾ angle of the athlete.
Pull-Ups
Teens 13-15, Masters 55-59 & 60+ will perform pull-ups instead of chest to bar.
The athlete must start each rep with arms fully extended and 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 athlete’s chin breaks the horizontal plane of the bar.
Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.
Jumping Pull-Ups
Modified division will perform jumping pull-ups instead of chest to bar pull-ups.
The athlete begins by standing with the feet together underneath a pull-up bar.
While standing with the hips and knees straight, extend the arms overhead.
The arms must be in line with the torso when viewed from profile.
Touch the thumbs of each hand together and extend the fingers.
The athlete’s fingers cannot touch the pull-up bar in the measuring position.
The pull-up bar must be above the athlete’s fingertips.
Clearly show the measurement process during the video submission.
An exercise mat or similar equipment may be used to decrease the distance between the ground and the pull-up bar. Surfaces that aid in jumping or rebounding, such as spring-floors, are not permitted.
There is no hanging requirement during the pull-up.
Athletes may jump directly into the finish of the pull-up position, OR Jump to the bar, hang, then complete a pull-up (kipping or strict).
The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.
Any style of pull-up is permitted.
Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.
Box Jump Overs
The box jump-over starts with the athlete facing the box and finishes with the athlete jumping over the box.
A two-foot takeoff is always required, and only the athlete’s feet may touch the box.
After landing on the box, the athlete may jump or step off to the other side.
There is no requirement to stand tall while on top of the box.
Alternatively, the athlete may jump completely over the box.
If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot landing.
Box Step Overs
The box step over begins with both feet on the ground.
When stepping up and over, both feet must make contact with the top of the box. There is no requirement to stand tall while on top of the box.
The rep will be counted when both of the athletes feet touch the ground on the other side of the box.
R & L DB Snatch
Right + Left = 1, Right + Left = 2, RIght + Left = 3, Right + Left = 4 …
The dumbbell snatch starts with both heads of the dumbbell on the ground.
The athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed.
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 or arm may NOT make contact with the legs or other parts of the body during the repetition.
The rep is credited when:
the arms, hips, and knees are fully extended; and
the dumbbell is clearly over the middle of the athlete’s body when viewed from profile; and
Both sides have completed a successful snatch
The athlete may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.
Athletes may not receive assistance moving or resetting the dumbbell.
Athletes may choose to touch the DB to the ground from in between or outside of the legs.
Equipment
- C2 rower
- Medicine ball* and target
- Pull-Up Bar
- Box of appropriate height for the athletes division.
- Dumbbell of appropriate weight for the athletes division.*
If using adjustable dumbbells, the largest plates allowed are standard-sized 10-lb (5-kg) metal change plates (9 inches in diameter). When the dumbbell is at rest, the bottom of the handle cannot be more than 4 inches off the ground. Any athlete using an unconventional or unmarked dumbbell will need to confirm the weight of the dumbbell on a scale and clearly show the height of the handle with a ruler or measuring tape in their video submission. Kettlebells, fat bells, or other non-traditional dumbbells are not allowed.
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the medicine ball;
20lb – 9kg
14lb – 6kg
10lb – 4kg
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the dumbbell;
50lb – 22.5kg
35lb – 15kg
25lb – 11kg
20lb – 10kg
15lb – 7kg
Be sure the athlete has adequate space to safely complete all movements. Clear the area of all
extra equipment, people, or other obstructions.
Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition. Unless otherwise stated, athletes may not receive assistance with their equipment during the workout.
Workout 4
Released: September 21, 2023 / Scores Due: September 25, 2023
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
For Time
Break it up however you want.
45 Deadlifts (225, 155lb)
45 HSPU
7min Time-cap
For Time
Break it up however you want.
45 Deadlifts (135, 95lb)
45 Hand-release Push-ups
7min Time-cap
For Time
Break it up however you want.
45 Deadlifts (135, 95lb)
45 HSPU
7min Time-cap
For Time
Break it up however you want.
45 Deadlifts (225, 155lb)
45 HSPU
7min Time-cap
For Time
Break it up however you want.
45 Deadlifts (225, 155lb)
45 HSPU
7min Time-cap
For Time
Break it up however you want.
45 Deadlifts (225, 155lb)
45 HSPU
7min Time-cap
For Time
Break it up however you want.
45 Deadlifts (225, 155lb)
45 HSPU
7min Time-cap
For Time
Break it up however you want.
45 Deadlifts (225, 155lb)
45 HSPU
7min Time-cap
For Time
Break it up however you want.
45 Deadlifts (185, 125lb)
15 Wall Walks
7min Time-cap
For Time
Break it up however you want.
45 Deadlifts (165, 115lb)
15 Wall Walks
7min Time-cap
Additional Information
This workout starts with the athlete standing tall. At the start of the clock, the athlete will perform a total of 45 deadlifts and 45 handstand push-ups, broken up however they want, athletes may start with deadlifts or handstand push ups.
This implies the athlete may complete the required repetitions in any rep increments that they choose, here are some examples:
- 3 sets of 15 deadlifts and 3 sets of 15 handstand pushups.
- 10 reps of handstand push ups followed by 10 reps of deadlifts, then 35 reps of handstand push ups followed by 35 reps of deadlifts.
Modified division will perform 45 hand release push-ups instead of handstand push-ups.
Masters 55-59 & 60+ will perform 15 wall walks instead of handstand push-ups.
Deadlifts
Athletes must have collars on the outsides of the plates.
The barbell starts on the ground. Collars must be placed outside the plates.
The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed.
Deliberately bouncing the bar is 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.
Receiving any assistance with the barbell is not permitted unless safety is an immediate concern.
Athletes may NOT wear gymnastics grips or straps during this workout.
Hand Stand Push-up
The inside of the box for the handstand push-up must measure 40 in (102 cm) wide and 24 in (60 cm) deep.
The box must be on the same surface as the hands (i.e., if using an elevated platform, the tape must be on the platform, not on the floor beneath).
The arms must be fully extended and in line with the body before the athlete can descend.
Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body.
The hands must remain inside the designated box.
If any part of the hand, including any part of the fingers, touches the tape line at any time, the repetition will not count. The athlete will need to start again from the lockout position.
At the bottom, the head must make contact with the ground.
During any kipping, if the head and hands are on different surfaces, the surfaces must be level (i.e., if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates).
The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.
Kipping IS ALLOWED
Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body.
Hand Release Push-up
Modified division will perform 45 hand release push-ups instead of handstand push-ups.
The rep begins with the athlete in a lockout position where the elbows are locked out and the body is in a straight, plank position.
Elbows must be locked out with the feet no wider than shoulder width.
A straight body position must be maintained throughout the push-up.
No snaking, sagging, or pushing up from the knees.
The chest (nipple line or above) must touch the floor.
Then, the hands must be lifted completely off the ground.
Each rep is credited when the athlete returns to the lockout position where the elbows are locked out and the body is in a straight, plank position.
Wall walks
Masters 55-59 & 60+ will perform 15 wall walks instead of handstand push-ups.
Mark a tape line to designate the start/finish line.
Measure from the wall to the edge of the tape that is CLOSEST to the wall.
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.
Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall.
The tape line placed 10 inches from the wall must be 30 inches in length and NO WIDER than 2 Inches.
Every rep begins and ends with the athlete lying down, with the 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 at the 10-inch mark before the athlete may 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 the chest, thighs, and feet touching the ground.
Any part of the hand may make contact with the tape line.
Equipment
- Tape to mark the floor
- Barbell, plates, and collars*
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the deadlifts;
95lb – 43kg
105lb – 47kg
125lb – 56kg
135lb – 61kg
145lb – 65kg
155lb – 70kg
175lb – 80kg
185lb – 83kg
195lb – 88kg
205lb – 93kg
225lb – 102kg
Men are required to use a standard 45-lb (20kg) barbell.
Women are required to use a standard 35-lb (15kg) barbell.
Be sure the athlete has adequate space to safely complete all movements. Clear the area of all
extra equipment, people, or other obstructions.
Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition. Unless otherwise stated, athletes may not receive assistance with their equipment during the workout.
Workout 5
Released: September 21, 2023 / Scores Due: September 25, 2023
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
12min AMRAP
100 Double-unders
25ft Double DB Side Walking Lunges
15 DB Shoulder-to-Overhead
25ft Double DB FR Walking Lunge
(50, 35lb)
12min AMRAP
100 Single or Double-unders
25ft Double DB Side Walking Lunges
15 DB Shoulder-to-Overhead
25ft Double DB FR Walking Lunges
(25, 15lb)
12min AMRAP
100 Double-unders
25ft Double DB Side Walking Lunges
15 DB Shoulder-to-Overhead
25ft Double DB FR Walking Lunge
(35, 20lb)
12min AMRAP
100 Double-unders
25ft Double DB Side Walking Lunges
15 DB Shoulder-to-Overhead
25ft Double DB FR Walking Lunge
(50, 35lb)
12min AMRAP
100 Double-unders
25ft Double DB Side Walking Lunges
15 DB Shoulder-to-Overhead
25ft Double DB FR Walking Lunge
(50, 35lb)
12min AMRAP
100 Double-unders
25ft Double DB Side Walking Lunges
15 DB Shoulder-to-Overhead
25ft Double DB FR Walking Lunge
(50, 35lb)
12min AMRAP
100 Double-unders
25ft Double DB Side Walking Lunges
15 DB Shoulder-to-Overhead
25ft Double DB FR Walking Lunge
(50, 35lb)
12min AMRAP
100 Double-unders
25ft Double DB Side Walking Lunges
15 DB Shoulder-to-Overhead
25ft Double DB FR Walking Lunge
(50, 35lb)
12min AMRAP
100 Double-unders
25ft Double DB Side Walking Lunges
15 DB Shoulder-to-Overhead
25ft Double DB FR Walking Lunges
(35, 20lb)
12min AMRAP
50 Double-unders
25ft Double DB Side Walking Lunges
15 DB Shoulder-to-Overhead
25ft Double DB FR Walking Lunges
(35, 20lb)
Additional Information
This workout starts with the athlete standing tall with their jump rope in their hands. At the start of the clock, the athlete will perform their prescribed number of jump ropes, then at their prescribed dumbbell weight; a 25 foot walking lunge with the dumbbells held in the hang position, 15 double dumbbell shoulder to overhead and then a 25 foot walking lunge with the dumbbells held in the front rack position. At the completion of the front rack lunge, athletes will go back to their jump rope to begin round 2 of this workout. Athletes will continue in this fashion for 12 minutes accumulating as many reps as possible.
Modified division has the option to perform 100 double or single unders.
Masters 60+ will perform 50 double unders.
Double Unders
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 Unders
Modified division has the option to perform single unders.
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.
Double Dumbbell Side Walking Lunge (hang position)
During the walking lunges:
The dumbbells must be held at the hang.
No portion of the dumbbell may be supported by the legs or torso.
This position must be maintained for the entire 25-foot section.
Athletes may NOT use gymnastics grips during the walking lunges.
Each length of the 25-foot (7.62-meter) measured distance will count as 5 reps. 5 feet = 1 rep.
Each lunge step begins with the dumbbells in the appropriate position, the feet together, and the hips and legs extended.
The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension.
The athlete must alternate which foot leads for each rep.
The athlete may start each 25-foot section with either leg.
The rep is credited when the feet are together and the hips and legs are fully extended.
Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top.
In the event of a no rep for any reason, including moving the dumbbells out of the required position, the athlete must begin again from the previous completed 5 foot section.
Athletes may NOT wear gymnastics grips or straps during this workout.
Double Dumbbell Shoulder to Overhead
Each rep begins with the dumbbells in the front rack position on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body.
When holding the dumbbells in the front rack position, one head of each of the dumbbells must touch each shoulder and the elbows must remain in the frontal plane of the body.
A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the dumbbells finish directly over the body with the feet in line.
If an athlete uses a split jerk, their feet must return under the hips to meet the requirement of elbow, shoulder, hips and knees all being fully extended and weight over the heels.
Athletes may NOT wear gymnastics grips or straps during this workout.
Double Dumbbell Front Rack Walking Lunge
During the front-rack walking lunges:
The dumbbells must remain at the shoulders.
A full grip around the handle of the dumbbell must be maintained for the duration of the lunge.
Resting the head of the dumbbells on the shoulders is allowed.
Resting the handle of the dumbbell or the hands directly on the shoulder is NOT allowed.
Releasing the grip on the handle and letting the dumbbell rest solely on the shoulder is NOT allowed.
The athlete must finish each 5 foot section and the entire 25-foot section with both feet over the line, knees and hips extended, and the dumbbells in the rack position before lowering the dumbbells from the shoulders.
Athletes may NOT use gymnastics grips during the walking lunges.
Each length of the 25-foot (7.62-meter) measured distance will count as 5 reps. 5 feet = 1 rep.
Each lunge step begins with the dumbbells in the appropriate position, the feet together, and the hips and legs extended.
The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension.
The athlete must alternate which foot leads for each rep.
The athlete may start each 25-foot section with either leg.
The rep is credited when the feet are together and the hips and legs are fully extended.
Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top.
In the event of a no rep for any reason, including moving the dumbbells out of the required position, the athlete must begin again from the previous completed 5 foot section.
Athletes may NOT wear gymnastics grips or straps during this workout.
Equipment
- Jump rope
- Tape to mark the floor
- Dumbbell of appropriate weight for the athletes division.*
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the dumbbell;
50lb – 22.5kg
45lb – 20kg
35lb – 15kg
20lb – 9kg
15lb – 7,5kg
Be sure the athlete has adequate space to safely complete all movements. Clear the area of all
extra equipment, people, or other obstructions.
Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition. Unless otherwise stated, athletes may not receive assistance with their equipment during the workout.
