2023-2024 Team Online Challenge & Qualifier Workouts
Workout 1
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
Each athlete performs a 9min AMRAP, for the team’s total cumulative reps
Athlete A
18 Pull-ups
60 Double-unders
Athlete B
12 Pull-ups
6 C2B
45 Double-unders
Athlete C
9 Pull-ups
6 C2B
3 BMU
30 Double-unders
Each athlete performs a 9min AMRAP, for the team’s total cumulative reps
Athlete A
18 Pull-ups
60 Double-unders
Athlete B
12 Pull-ups
6 C2B
45 Double-unders
Athlete C
9 Pull-ups
6 C2B
3 BMU
30 Double-unders
Each athlete performs a 9min AMRAP, for the team’s total cumulative reps
Athlete A
12 Jumping Pull-ups
60 Double-unders or Singles
Athlete B
9 Pull-ups
45 Double-unders or Singles
Athlete C
6 C2B
30 Double-unders or Singles
Additional Information
Athlete A
This workout starts with the athlete standing tall underneath the pull-up rig. At the start of the clock, the athlete will perform 18 pull-ups, then 60 double-unders. Upon completion of the 60th double-under, the athlete will go back to the rig to begin round 2 of 18 pull-ups, then 60 double-unders. The athlete will continue in this fashion for 9 minutes accumulating as many reps as possible.
Modified Division will perform 12 jumping pull-ups and then have the option to perform 60 double or single unders.
Athlete B
This workout starts with the athlete standing tall underneath the pull-up rig. At the start of the clock, the athlete will perform 12 pull-ups, 6 chest-to-bar pull-ups, and then 45 double-unders. Upon completion of the 45th double-under, the athlete will go back to the rig to begin round 2 of 12 pull-ups, 6 chest-to-bar pull-ups and 45 double-unders. The athlete will continue in this fashion for 9 minutes accumulating as many reps as possible.
Modified Division will perform 9 pull-ups and then have the option to perform 45 double or single unders.
Athlete C
This workout starts with the athlete standing tall underneath the pull-up rig. At the start of the clock, the athlete will perform; 9 pull-ups, 6 chest-to-bar pull-ups, 3 bar muscle-ups, and then 30 double-unders. Upon completion of the 30th double under, the athlete will go back to the rig to begin round 2 of; 9 pull-ups, 6 chest-to-bar pull-ups, 3 bar muscle-ups, and 30 double-unders. The athlete will continue in this fashion for 9 minutes accumulating as many reps as possible.
Modified Division will perform 6 chest-to-bar pull-ups and then have the option to perform 30 double or single unders.
Pull-ups
- The athlete must start each rep hanging from the bar, with arms fully extended and feet off the ground.
- Any style of 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.
- Athletes may have any assistance to reach the pull-up bar.
Chest to Bar Pull-Ups
- The athlete must start each rep hanging from the bar, with arms fully extended and feet off the ground.
- Any style of grip is permitted as long as the other requirements are met.
- The rep is credited when the athlete 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.
- Athletes may have any assistance to reach the pull-up bar.
Bar Muscle Up
- The athlete must start each rep hanging from the bar, with arms fully extended and feet off the ground.
- The rep is credited when:
- the arms are fully locked out while the athlete is in the support position above the bar
- the shoulders are over or in front of the bar.
- Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted.
- No portion of the foot may rise above the height of the bar during the kip.
- Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep.
- Athletes may have any assistance to reach the pull-up bar.
Double-Unders
- The rep is credited when the rope passes under the athlete’s feet twice for each jump.
- The rope must spin forward for the rep to count.
- Only successful jumps are counted, not attempts.
Jumping Pull-up
- The modified division (athlete 1) will be performing jumping pull-ups.
- Prior to performing the workout, the athlete must measure the correct pull-up bar height, which includes doing the following:
- The athlete begins by standing underneath a pull-up bar.
- While standing with the hips and knees straight, extend the arms fully overhead.
- The arms must be in line with the torso when viewed from profile.
- The pull-up bar must line up with the base of the wrist.
- A box, 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.
- If submitting a video, the measurement process must be shown during the video submission.
- At the bottom of the jumping pull-up, the arms must be fully extended. Any grip is permitted.
- A bend of the knees is permitted but not required.
- At the top of the jumping pull-up, the chin must clearly break the horizontal plane of the bar.
- 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.
Single Unders
- Modified division (all 3 athletes) have the option to perform single-unders OR double-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.
Equipment
- Pull-Up Bar
- Jump Rope
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 2
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
For the team’s total cumulative load:
Athlete A– 1RM Bench Press
Athlete B – 2RM Overhead Squat
Athlete C – 3RM Clean
*5min per athlete
Additional Information
Athlete A – 1RM Bench Press
This workout starts with the barbell unloaded and the athlete at their bench and rack. At the start of the clock, the athlete will have 5 minutes to load their bar, and complete a 1 rep max bench press. Athlete MUST declare the weight verbally or by writing it down on a whiteboard and/or paper and shown to the camera. 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 rack before the 5-minute time cap will count. All weights and barbells must be clearly visible when showing the weights and equipment.
*The athlete may receive assistance with their equipment during the workout.
** The athlete may use a spotter for a liftoff and/or rerack.
Athlete B – 2RM Overhead Squat
This workout starts with the barbell unloaded and the athlete standing tall at their barbell and rack. At the start of the clock, the athlete will have 5 minutes to load their bar, and complete an unbroken 2 rep max overhead squat. Athlete MUST declare the weight verbally or by writing it down on a whiteboard and/or paper and shown to the camera. 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 rack or ground before the 5-minute time cap will count. All weights and barbells must be clearly visible when showing the weights and equipment.
*The athlete may receive assistance with their equipment during the workout.
Athlete C – 3RM Clean
This workout starts with the barbell unloaded and the athlete standing tall at their barbell. At the start of the clock, the athlete will have 5 minutes to load their bar, and complete an unbroken 3 rep max clean. Athlete MUST declare the weight verbally or by writing it down on a whiteboard and/or paper and shown to the camera. 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. All weights and barbells must be clearly visible when showing the weights and equipment.
*The athlete may receive assistance with their equipment during the workout.
Bench Press
- You may use any available flat bench.
- You may place bumper plates under your feet.
- You may NOT floor press or use a bench with any incline or decline.
- Athletic tape on the bar must be used to establish a 40-inch (102-centimeter) width.
- This measurement must be shown on camera.
- No part of your hands may be wider than 40 inches (102 centimeters).
- If any part of your hands makes contact with the tape at any point, the rep will not count.
- You must use a standard, pronated grip.
- The rep begins at the top with the arms in full extension with the bar over the chest (below the collarbone and above the abdomen)
- At the bottom, the bar must make contact with any part of the chest.
- You may NOT pause or rest with the bar on your chest.
- The rep counts when your arms return to full extension with the bar over your chest.
- Before racking the bar, you must pause briefly with the bar at full extension.
- If a spotter touches you or the bar at any point, it is an immediate no-rep and the bar must be returned to the rack.
- Any successful attempt where the bar leaves the rack before the 5-minute time cap will count.
- Athletes may use a spotter for liftoff and/or rerack. However, the lift cannot begin until the spotter’s hands are off the bar. The lift will not count if the spotter touches the bar before the athlete reaches lockout at the top (arms at full extension and the bar over the torso).
- Athletes may NOT wear gymnastics grips or straps during this workout.
- Both feet must remain on the floor (or bumper plates) throughout the entire movement.
- Your shoulders and buttocks must remain in contact with the bench throughout the movement
- During your lift, if your feet come off the floor (or bumper plates) at any point, or your shoulders and/or buttocks come off the bench, the rep will not count
Overhead Squat
- Athletes must place collars on the outside of the plates before beginning the lift.
- Athletes may use a squat rack or take the barbell from the ground.
- Athletes may get the barbell into the overhead position however they see fit.
- The rep begins in the overhead position, with the athlete’s hips, knees, and arms fully extended and the bar directly over or slightly behind the middle of the body
- At the bottom, the athlete’s hip crease must clearly go below the tops of their knees.
- 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.
- No part of the body other than the feet can touch the ground.
- A squat snatch, snatch balance, squat jerk, etc. will not count towards the 2 reps of overhead squats.
- The 2 rep max must be performed unbroken in order to count.
- Any successful attempt where the bar leaves the rack or ground before the 5-minute time cap will count.
- Athletes may NOT wear gymnastics grips or straps during this workout.
Clean
- Athletes must place collars on the outside of the plates before beginning the lift.
- The barbell starts on the ground.
- Power cleans, squat cleans, and split cleans are permitted.
- Hang cleans are not allowed.
- The rep is credited when the athlete’s hips and knees reach full extension, the feet are in line, and the bar is supported in the front-rack position, with the elbows clearly in front of the hands.
- No part of the body other than the feet can touch the ground.
- If the bar is lowered from the rack position before the hips and knees reach full extension, or the elbows pass in front of the bar, the rep will not count.
- The 3 rep max must be performed unbroken in order to count.
- The athlete can rest between reps at the top of the movement (rack position) or in the hang position. The athlete may not rest in the backrack.
- The athlete must show a fluent movement from the bottom to the top without pausing at any point of the lift.
- Any successful attempt where the bar leaves the ground before the 5-minute time cap will count.
- Athletes may NOT wear gymnastics grips or straps during this workout.
Equipment
- Barbell, 45lb/35 lb or 20/15 kg
- Men are required to use a standard 45 lb/20-kg barbell
- Women are required to use a standard 35 lb/15-kg barbell
- Note: For this workout
15-kg bar MUST be totaled as 35 lb. - 20-kg bar MUST be totaled as 45 lb.
- 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), or will be rounded down. Collars cannot be included in the weight.
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 PLEASE REFER TO SCORECARD
Workout 3
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
Each athlete performs the following for the team’s total reps
18min AMRAP
20 Devil Press (50, 35lb)
30/20 Cal Row
40 DBL DB Box Step-overs (24, 20in) (50, 35lb)
50/40 Cal Row
60 Box Jump Overs (24, 20in)
70/60 Cal Row
Each athlete performs the following for the team’s total reps
18min AMRAP
20 Devil Press (50, 35lb)
30/20 Cal Row
40 DBL DB Box Step-overs (24, 20in) (50, 35lb)
50/40 Cal Row
60 Box Jump Overs (24, 20in)
70/60 Cal Row
Each athlete performs the following for the team’s total reps
18min AMRAP
20 Devil Press (35, 20lb)
30/20 Cal Row
40 DBL DB Box Step-overs (24, 20in) (35, 20lb)
50/40 Cal Row
60 Box Jump or Step Overs (24, 20in)
70/60 Cal Row
Additional Information
This workout starts with the athlete standing tall at the dumbbells. At the start of the clock each athlete will have 18 minutes to accumulate as many repetitions as possible of 20 devil press, 30 for men or 20 for women calories on a rower, 40 double dumbbell box step-overs (at their prescribed height), 50 for men or 40 for women calories on a rower, 60 box jump overs (at their prescribed height) and 70 for men, 60 for women calories on a rower. Upon completion of the last set of calories on a rower, athletes will go back to the 20 devil press and continue on for round 2. The athlete will continue in this fashion for 18 minutes accumulating as many reps as possible.
*The rower must be reset to zero for every set of calories. The athlete can be assisted with this.
Devil Press
- Each rep begins with the athlete reaching a push-up position with the hands in the grip position on both dumbbells, the chest (below the collarbone and above the abdomen) and thighs making full contact with the ground, chest between the dumbbells.
- The dumbbells must be raised to an overhead position in one fluid movement.
- The athlete may choose to keep the dumbbells in between or outside of the legs.
- The rep is credited when the dumbbells are locked out overhead, with the hips, knees, and arms fully extended, both dumbbells directly over or slightly behind the middle of the body.
- Hands must remain in contact with the dumbbells throughout the entire movement, including the burpee.
- A clean & jerk or any pause resulting in the dumbbells making contact with the body is not allowed and will be a no-rep.
- Athletes may NOT wear gymnastics grips or straps during this workout.
Row
- Athletes must use a Concept2 rower.
- The monitor on the rower must be set to zero at the beginning of each set of calories. The athlete can be assisted with this.
- The athlete must stay seated on the rower until the monitor reads the designated calories.
- If submitting via video, the monitor and calories must be CLEARLY shown to the camera following or during the row.
- Athletes may NOT wear gymnastics grips or straps during the row.
Double Dumbbell Box Step Overs
- Each rep of the double dumbbell box step-over begins with both feet on the ground with the dumbbells off the ground and not in contact with the box.
- The athlete may hold the dumbbells any style, including in the hang, on the shoulders, or overhead.
- From there, the athlete will step up and over the box, making contact with both feet on the top of the box.
- Only the feet may touch the box during the repetition.
- There is no requirement to stand tall while on top of the box.
- Facing and lateral step overs are permitted.
- The rep will be counted when both of the athlete’s feet touch the ground on the other side of the box, with the dumbbells in their possession.
- Athletes may rest the dumbbells on the ground or on top of the box between repetitions.
- Athletes may NOT wear gymnastics grips or straps during this workout.
Box Jump Overs
- Each box jump-over starts with the athlete on one side of the box and finishes with the athlete jumping over the box.
- Facing and lateral are permitted.
- Rebounding is permitted.
- A two-foot takeoff is always required, and only the athlete’s feet may touch the box.
- Only the feet may touch the box during the repetition.
- 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.
Equipment
- Two (2) Dumbbells at the prescribed weight
- Concept2 Rower
- Box of appropriate height for the athlete’s division.
- 24 inches = no less than 60.96 cm
- 20 inches = no less than 50.80 cm
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 dumbbell;
- 50lb – 22.5kg
- 35lb – 15kg
- 20lb – 10kg
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
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
18min AMRAP
6min AMRAP (per athlete)
In order, each athlete performs a 6min round of the following, starting where the previous athlete left off:
EMOTM: T2B – 9 for men, 7 for women
90 Thrusters (65, 45lb)
70 Thrusters (95, 65lb)
50 Thrusters (135, 95lb)
Max Thrusters (165, 115lb)
18min AMRAP
6min AMRAP (per athlete)
In order, each athlete performs a 6min round of the following, starting where the previous athlete left off:
90 Thrusters (65, 45lb)
70 Thrusters (95, 65lb)
50 Thrusters (135, 95lb)
Max Thrusters (165, 115lb)
*EMOTM – 9/7 T2B
18min AMRAP
6min per athlete
In order, each athlete performs a 6min round of the following, starting where the previous athlete left off:
90 Thrusters (45, 35lb)
70 Thrusters (75, 55lb)
50 Thrusters (95, 65lb)
Max reps (115, 85lb)
*EMOTM – 9/7 Hanging Knee Raises
Additional Information
Each athlete starts standing tall at their barbell, loaded to the assigned weight. At the start of the clock, 0:00, athletes begin performing thrusters. At minute 1:00, athletes must move to the pull-up bar and perform toes to bar, 9 for men, 7 for women, before continuing where they left off on thrusters. Athletes will continue in this fashion, advancing to the next loaded barbell once completing the assigned reps until minute 6:00, in which their portion of the workout is complete.
This workout requires team communication. Athlete A will begin their 6min AMRAP with the 90 thrusters at the lightest weight, Athlete B will begin their 6min AMRAP after Athlete A finishes their 6min AMRAP, picking up where Athlete A left off. This will be the same for Athlete C, in that they will begin their 6min AMRAP after Athlete B finishes their 6min AMRAP, picking up where Athlete B left off.
If an athlete arrives at the final loaded barbell, the athlete will complete the workout in a similar fashion, but instead of working towards a predetermined number of repetitions, will complete as many as possible in the remaining time.
For example, if Athlete A completes all 90 thrusters, advances to the next bar, and completes 20 of the 70 thrusters in their 6min, Athlete B will begin with the 21st rep of the round of 70. If Athlete B then completes the remaining reps in the round of 70 and completes 32 thrusters in the round of 50 in their 6min, Athlete C will start their 6min AMRAP beginning with the 33rd thruster in the round of 50, If Athlete C completes the round of 50 thrusters, he or she will start completing as many repetitions as possible of the last weight.
Please note, that barbells may be preloaded for weight increases, or will have the ability to have help from others changing loads.
Each minute, other than minute 0:00, the athlete must perform the buy-in of 9 toes to bar for men, and 7 toes to bar for women. If an athlete is unable to perform the required toes to bar in a given minute, their workout is officially over, and they may not accumulate any further repetitions. However, the prior thrusters completed will count towards the team’s score.
The modified division will perform 9 hanging knee raises for men, and 7 hanging knee raises for women, every minute on the minute NOT including 0:00.
Thrusters
- Athletes must place collars on the outside of the plates before beginning the lift.
- Each set of thrusters begins with the barbell on the ground.
- The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position.
- A full squat clean into the thruster is allowed.
- The rep is credited when:
- The athlete’s hips, knees, and arms are fully extended.
- The bar is directly over, or slightly behind, the middle of their body.
- The rep must be completed in one fluid motion from the bottom of the squat. A thruster jerk is not allowed.
- An athlete deliberately redipping their knees under the bar is not permitted. However, an athlete stabilizing by moving their feet is permitted.
- If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition.
- No part of the body other than the feet can touch the ground.
Toes to Bar
- Athletes begin by hanging from the pull-up bar with arms extended.
- Overhand, underhand, or mixed grips are all permitted.
- The heels must be brought back behind the pull-up bar.
- 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.
- Athletes may have any assistance to reach the pull-up bar.
Hanging Knee Raises
- The Modified division will be performing hanging knee raises instead of toes to bar.
- The athlete must begin by hanging from the pull-up bar with arms extended.
- Heels must be brought back behind the pull-up bar.
- Overhand, underhand, or mixed grips are all permitted.
- The rep is credited when the top of the athlete’s knees rise above the hips.
- 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.
- Athletes may have any assistance to reach the pull-up bar.
Equipment
- Barbell, plates, and collars*
- Men are required to use a standard 45 lb/20-kg barbell
- Women are required to use a standard 35 lb/15-kg barbell
- Pull-Up Bar
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the thrusters;
- 35lb – 15kg
- 45lb – 20kg
- 55lb – 25kg
- 65lb – 29kg
- 75lb – 34kg
- 85lb – 38kg
- 95lb – 43kg
- 115lb – 52kg
- 135lb – 61kg
- 165lb – 75kg
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
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
For total cumulative time
Athlete A – 1-10
HSPU
Hang Snatches (115, 85lb)
Bar-facing Burpees
Athlete B – 10-1
HSPU
Hang Snatches (115, 85lb)
Bar-facing Burpees
Athlete C – 11 rounds
5 HSPU
5 Hang Snatches (115, 85lb)
5 Bar-facing Burpees
20Min Cap Per Athlete
For total cumulative time
Athlete A – 1-10
HSPU
Hang Snatches (115, 85lb)
Bar-facing Burpees
Athlete B – 10-1
HSPU
Hang Snatches (115, 85lb)
Bar-facing Burpees
Athlete C – 11 rounds
5 HSPU
5 Hang Snatches (115, 85lb)
5 Bar-facing Burpees
20Min Cap Per Athlete
For total cumulative time
Athlete A – 1-10
HR Push-ups
Hang Snatches (75, 55lb)
Bar-facing Burpees
Athlete B – 10-1
HR Push-ups
Hang Snatches (75, 55lb)
Bar-facing Burpees
Athlete C – 11 rounds
5 HR Push-ups
5 Hang Snatches (75, 55lb)
5 Bar-facing Burpees
20Min Cap Per Athlete
Additional Information
Before this workout begins, teams must determine which of the three athletes will perform which of the three variations. Each team must have one athlete perform each, with varying rounds and rep schemes.
Athlete A
This workout starts with the athlete standing tall. At the start of the clock, the athlete will have 20 minutes to complete an ascending rep scheme 1 up to 10 of HSPU, Hang Snatches, and Bar-facing Burpees. The athlete will perform 1 HSPU, 1 Hang Snatch, 1 Bar-Facing Burpee, and then 2 HSPU, 2 hang snatches, and 2 bar-facing burpees. Athletes will continue in this fashion until they complete the round of 10, or if not complete, until the 20 minute time-cap is reached.
The modified division will perform hand-release push-ups instead of handstand pushups.
Athlete B
This workout starts with the athlete standing tall. At the start of the clock, the athlete will have 20 minutes to complete a descending rep scheme 10 down to 1 of HSPU, Hang Snatches, and Bar-facing burpees. The athlete will perform 10 HSPU, 10 hang snatches, 10 bar-facing burpees and then 9 HSPU, 9 hang snatches, 9 bar-facing burpees. Athletes will continue in this fashion until they complete the round of 1, or if not complete, until the 20 minute time-cap is reached.
The modified division will perform hand-release push-ups instead of handstand pushups.
Athlete C
This workout starts with the athlete standing tall. At the start of the clock, the athlete will have 20 minutes to complete 11 rounds of 5 HSPU, 5 Hang Snatches, and 5 Bar-facing burpees. The athlete will perform 5 HSPU, 5 hang snatches, 5 bar-facing burpees and then 5 HSPU, 5 hang snatch, 5 bar-facing burpees. Athletes will continue in this fashion until they complete 11 total rounds, or if not complete, until the 20 minute time-cap is reached.
The modified division will perform hand-release push-ups instead of handstand pushups.
- The athlete must perform the handstand push-up with both hands touching a tape line 10 inches from the wall.
- This tape line must be 30 inches long, no wider than 2 inches and 10 inches from the wall.
- 10 inches (25 cm) wall to outside edge of tape
- 30 inches (76cm) in length
- 2 inches (5cm) in width (no wider than this)
- Any portion of the athlete’s hands may be touching the line (fingers OK).
- Both hands must remain on the designated tape line.
- If one or both hands is not touching the tape line at any time, the repetition will not count. The athlete will need to start again from the lockout position.
- Each rep begins and ends with the athlete in the lockout position with only the heels against the wall, arms, hips, and legs fully extended; feet within the width of the hands and shoulders in line with the body.
- At the bottom, the head must make contact with the ground.
- Kipping and/or strict is permitted.
- 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 heels do not need to remain in contact with the wall for the duration of the movement, but the heels must return to the wall at the beginning and end of each rep within the width of the hands.
- Each rep is credited when the athlete returns to the lockout position with only the heels on the wall; arms, hips, and legs fully extended; feet within the width of the hands and shoulders in line with the body.
- Athletes must place collars on the outside of the plates before beginning the lift.
- When taking the bar from the ground, athletes must establish the hang by deadlifting the barbell to full hip and knee extension.
- Each repetition must start from the hang. Hang is anywhere below the hip and off the ground.
- Hang power, hang squat, and hang 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 the profile.
- If a split snatch is used, the feet must return in line before the bar is lowered.
- No part of the body other than the feet can touch the ground.
- Athletes may NOT wear gymnastics grips or straps during this workout.
- The burpee must be performed perpendicular to and facing the barbell.
- Athletes must use a barbell with a minimum of 18-in. standard plates for the burpees.
- Each rep begins with the athlete jumping or stepping back to lie on the ground.
- The athlete’s head must be behind the barbell, and their chest and thighs must touch the ground at the bottom.
- The hands and feet must remain inside the width of the plates at the bottom of the burpee.
- From this position, the athlete can step or jump to their feet.
- The athlete must then jump over the barbel. While a two-foot take off is not required, a jump must occur and both feet must be off the ground when going over the barbell.
- Gallop jumping is allowed. Stepping is NOT allowed.
- The athlete does not need to land with both feet at the same time.
- The rep is credited when both feet have touched the ground on the opposite side of the barbell.
- The Modified division will be performing 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.
Equipment
- Tape to mark the floor
- Barbell, plates, and collars*
- Men are required to use a standard 45 lb/20-kg barbell
- Women are required to use a standard 35 lb/15-kg barbell
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the hang snatch;
- 55lb – 25kg
- 75lb – 34kg
- 85lb – 38kg
- 115lb – 52kg
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.
