2019-2020 WZA Miami Indy Workouts
Luce
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
3 Rounds for Time:
With a GORUCK (20/14lbs)
1K Run
10/7 Ring Muscle-Ups
100 Squats
Time-cap: 35 minutes
Additional Information
Athletes will complete this workout wearing a weighted GORUCK backpack (20lbs for men & 14lb for women.)
At the start of the clock, athletes will begin by running a 1,000m route within the venue.
Upon completion of the run, athletes will make their way to the rings and perform the prescribed number of muscle-ups, followed by 100 squats, with the athlete advancing after a designated number of squats.
This sequence will be repeated two more times, in the same fashion, until all three rounds have been completed.
When the athlete completes their last squat repetition, the athlete will sprint to the finish mat and press the Throwdown precision timing button, which will record their time.
Ring Muscle-Ups
The ring muscle-up begins with the athlete at a dead hang (with or without false-grip). Arms, shoulders, hips, and legs must be fully extended, with feet off of the ground.
The athlete must then, either using a strict or kipping method, bring themselves on top of the rings and finish with the athlete’s shoulders over the rings, in a finished dip position, with arms locked out. If cycling repetitions, the athlete must change direction at the bottom of the rings. Any form of an up-rise or any other in-ordinary movements will not be accepted.
Kipping is permitted as long as the feet do not pass the height of rings.
Athletes may use gymnastics grips or gloves. They may also use tape but cannot use both together. They must choose between tape or hand protection. They cannot be combined.
Squats
The repetition begins with the athlete standing tall, hips and knees fully extended.
At the bottom of the squat, the hip crease must clearly pass below the top of the knees. The repetition is complete once the athlete stands to full extension (knees and hips fully extended).
Equipment
- Barbell
- Standard bumper plates (no larger than 18-inch diameter) to load to the appropriate weights for the athlete’s division*
- Jumping rope
The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 34kg(75lb), 25kg (55lb), 20kg (45lb), 15kg (35lb)
Miami Heat
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
For Time:
30/20 Assault Bike Calories
30ft Overhead Walking Lunge (Weights: TBA)
Round 1 – All Athletes
Round 2 – Top 20 Athletes
Round 3 – Top 10 Athletes
Time-Cap: 2 Minutes
Additional Information
This workout is a three-round, elimination sprint. Each round consists of its own heat, capped at 2-minutes, and is composed of calories on the bike, followed by a barbell overhead walking lunge.
Prior to the start of the clock, athletes will begin standing just behind their assault bike. At the start of the clock, athletes will mount their bike and complete their prescribed set of calories- 30 for men & 20 for women.
When finished, the athlete will transition to the barbell and complete a 30 ft. barbell overhead walking lunge. The athlete can choose to snatch or clean and jerk the barbell in order to get it in an overhead position.
If any athlete drops the barbell during the lunge, or is called for a “no-rep,” they must return to the last 5-ft. increment that was crossed successfully, and continue from that point.
When both feet clearly cross the the 30 ft. mark, they may sprint to the finish mat where the athlete must make contact with the Throwdown precision timing button. The button and judge will take note of the athlete’s time.
The athletes with the top 20 times in the first round will advance to the second round. The second round will feature the exact same flow, but an increased barbell load. The athletes with the top 10 times in the second round will advance to the final round, where the weight will be once again increased.
Barbell Overhead Walking Lunge
Prior to the start of the repetition, athletes may use any style of ground to overhead to receive the bar in the overhead position. Each lunge shall begin with the barbell overhead, feet parallel, and the athlete standing to full extension (hips and knees extended). Before beginning the rep, the athlete’s feet must be behind the mark indicating the start of the 30 ft. segment.
At the bottom of the lunge, the trailing knee must make contact with the ground. The barbell must remain above the height of the athlete’s head with elbows fully extended the entire time. The rep is credited when both of the athlete’s heels clearly cross the 30-foot mark, barbell remaining overhead, with the athlete standing tall (knees and hips fully extended).
The athlete must alternate leading legs and stand tall between each repetition, with hips and knees extended.
If during the lunge, the barbell makes contact with or falls below the head, or the athlete shuffle steps between lunges, the repetition will not count.
Failure to meet any standards during the walking lunge will require the athlete to have to restart the overhead walking lunge from the previous 5ft mark.
Equipment
- Barbell
- Standard bumper plates (no larger than 18-inch diameter) to load to the appropriate weights for the athlete’s division*
- Jumping rope
The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 34kg(75lb), 25kg (55lb), 20kg (45lb), 15kg (35lb)
Pace Race
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
For Max Meters:
Row until you are caught by the computer-generated pace-boat.
*It will increase pace throughout the event
Time-Cap: 12 Minutes
Additional Information
Prior to the heat, the athlete will be lead onto the competition floor and to their assigned rower. The athlete may sit down and strap their feet in, however, they may not touch the rower handle or monitor. This workout begins with the athlete seated on the rower, hands removed from the handle with the monitor displaying “0” meters. At the start of the clock, the athlete may grab the handle and begin rowing.
Throughout the race, the speed of the pace boat will increase. The athlete will continue rowing until the pace boat overtakes the individual or the time-cap expires. If the athlete gets caught prior to the expiration of the time-cap, the athlete is done with the workout. They will then be asked to sign their scorecard, and head back down their line to exit the competition floor.
Equipment
- Barbell
- Standard bumper plates (no larger than 18-inch diameter) to load to the appropriate weights for the athlete’s division*
- Jumping rope
The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 34kg(75lb), 25kg (55lb), 20kg (45lb), 15kg (35lb)
Pump Sesh Triplet
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
3 Rounds For Time:
2/1 Legless Rope Climbs (18ft)
15 DB Bench Press (70, 50lb)
9 DB Thrusters
Time-cap: 8 Minutes
3 Rounds For Time:
2/1 Legless Rope Climbs (15ft)
15 DB Bench Press (70, 50lb)
9 DB Thrusters
Time-cap: 8 Minutes
3 Rounds For Time:
3/2 Rope Climbs (15ft)
15 DB Bench Press (60, 40lb)
9 DB Thrusters
Time-cap: 8 Minutes
3 Rounds For Time:
2/1 Rope Climbs (15ft)
15 DB Bench Press (40, 25lb)
9 DB Thrusters
Time-cap: 8 Minutes
3 Rounds For Time:
5 Rope Pulls
15 DB Bench Press (35, 20lb)
9 DB Thrusters
Time-cap: 8 Minutes
3 Rounds For Time:
2/1 Rope Climbs (15ft)
15 DB Bench Press (40, 25lb)
9 DB Thrusters
Time-cap: 8 Minutes
3 Rounds For Time:
5 Rope Pulls
15 DB Bench Press (35, 20lb)
9 DB Thrusters
Time-cap: 8 Minutes
3 Rounds For Time:
2/1 Legless Rope Climb (15ft)
15 DB Bench Press (70, 50lb)
9 DB Thrusters
Time-cap: 8 Minutes
3 Rounds For Time:
3/2 Rope Climbs (15ft)
15 DB Bench Press (60, 40lb)
9 DB Thrusters
Time-cap: 8 Minutes
3 Rounds For Time:
2/1 Rope Climbs (15ft)
15 DB Bench Press (40, 25lb)
9 DB Thrusters
Time-cap: 8 Minutes
3 Rounds For Time:
5 Rope Pulls
15 DB Bench Press (35, 20lb)
9 DB Thrusters
Time-cap: 8 Minutes
3 Rounds For Time:
2/1 Legless Rope Climb (15ft)
15 DB Bench Press (70, 50lb)
9 DB Thrusters
Time-cap: 8 Minutes
3 Rounds For Time:
3/2 Rope Climbs (15ft)
15 DB Bench Press (60, 40lb)
9 DB Thrusters
Time-cap: 8 Minutes
Additional Information
The workout begins with the athlete on the starting mat. At the start of the ascending clock, they will proceed to the rope and perform the prescribed number of rope climbs to their assigned clearly marked height.
Upon completion, the athlete will advance to the bench and perform the required number of dumbbell bench press.
When the final rep has been credited, the athlete may begin the dumbbell thrusters (using the same dumbbells).
Progressing towards the finish mat, the athlete will perform the repetitions, advancing forward as designated. After the 9th rep, athletes will return their dumbbells to the bench area and proceed back to the rope.
All movements will be repeated 2 more times, for a total of 3 rounds, or until the time-cap has expired.
When the final rep has been credited, the athlete may drop the dumbbell and sprint to the finish mat where they will make contact with the timing button. That is when their score will be noted.
Rope Climb
Athletes must ascend the rope to touch the required height. Jumping to begin is permitted.
In the legless rope climb, the athlete may not use their feet, thighs, or any other part of their body except hands for support or assistance in any way until they have successfully made clear contact with the crossbeam. After the athlete has made clear contact and the judge has counted a successful repetition, the athlete may “hook” or do whatever needed to support their descent.
Rope Pulls
In the rope pull, athletes must start each rep in a lying, prone position, on their backs. The athlete must then use both hands to pull themselves to standing at full extension with hips and knees extended.
Dumbbell Bench Press
Each repetition begins and ends with the arms at full extension. At the bottom of the bench, one head of the dumbbell must make contact with the chest and the elbows must descend towards the bench.
For the duration of each rep, the athlete’s feet must remain in contact with the floor and glutes must remain in contact with the bench.
Dumbbell Thruster
The dumbbell thruster begins with both dumbbells in the front-rack position. From here the athlete must pass through a front squat, with the athlete’s hip crease passing below the top of their knee. Then, the athlete must extend their hips and knees while simultaneously pressing upward to ensure that the dumbbells are in full lockout overhead. The rep is credited when the dumbbells are locked out overhead, with hips, knees, and arms fully extended, both dumbbells over or slightly over the athlete’s center of mass.
A full squat clean into thruster is allowed when the dumbbells are taken from the floor.
Equipment
- Barbell
- Standard bumper plates (no larger than 18-inch diameter) to load to the appropriate weights for the athlete’s division*
- Jumping rope
The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 34kg(75lb), 25kg (55lb), 20kg (45lb), 15kg (35lb)
Shark Bait
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
For Time:
84 Alternating Single Leg Squats
21 D-Ball Over Shoulder (150, 100lb)
+
300m Swim
+
3 Rounds of:
28 Alternating Single Leg Squats
7 D-Ball Over Shoulder
Time-Cap: 16 Minutes
For Time:
60 Alternating Single Leg Squats
15 D-Ball Over Shoulder (150, 100lb)
+
300m Swim
+
3 Rounds of:
20 Alternating Single Leg Squats
5 D-Ball Over Shoulder
Time-Cap: 16 Minutes
For Time:
60 Alternating Single Leg Squats
15 D-Ball Over Shoulder (100, 70lb)
+
300m Swim
+
3 Rounds of:
20 Alternating Single Leg Squats
5 D-Ball Over Shoulder
Time-Cap: 16 Minutes
For Time:
60 Alternating Single Leg Squats
15 D-Ball Over Shoulder (150, 100lb)
+
300m Swim
+
3 Rounds of:
20 Alternating Single Leg Squats
5 D-Ball Over Shoulder
Time-Cap: 16 Minutes
For Time:
60 Alternating Single Leg Squats
15 D-Ball Over Shoulder (100, 70lb)
+
300m Swim
+
3 Rounds of:
20 Alternating Single Leg Squats
5 D-Ball Over Shoulder
Time-Cap: 16 Minutes
For Time:
45 Alternating Single Leg Squats
15 D-Ball Over Shoulder (100, 70lb)
+
300m Swim
+
3 Rounds of:
15 Alternating Single Leg Squats
5 D-Ball Over Shoulder
Time-Cap: 16 Minutes
For Time:
45 Alternating Single Leg Squats
15 D-Ball Over Shoulder (100, 70lb)
+
300m Swim
+
3 Rounds of:
15 Alternating Single Leg Squats
5 D-Ball Over Shoulder
Time-Cap: 16 Minutes
For Time:
45 Alternating Single Leg Squats
15 D-Ball Over Shoulder (100, 70lb)
+
300m Swim
+
3 Rounds of:
15 Alternating Single Leg Squats
5 D-Ball Over Shoulder
Time-Cap: 16 Minutes
Additional Information
This workout takes place across several independent fields of play, with the athlete originating on the Tina Hills Stage for their assigned Assault Row, running to the sidewalk on the south sidewalk adjacent to the water, entering and swimming around the assigned buoys, and climbing onto the water ramp installed in front of Bayside, onto an assigned Assault Runner for the prescribed distance, and then finishing across a chip-timing line.
This workout begins with all athletes strapped and seated into their Assault Rower, with hands off the handle. The rower will be pre-programmed to count down from the prescribed distance. At the start of the clock, the athlete will be permitted to grab the handle and begin the row. The athlete will row until the rower monitor reads that the prescribed meters are complete. The athlete may not remove their feet from the foot pegs until the required distance is complete.
Once finished, the athlete will unstrap, exit the rower, and run to the front edge of the Tina Hills stage. From there, they will follow the path, west, on foot, towards the water’s edge. It’s here, the athlete will enter the water either via the ladder or by jumping in. The athlete will then follow the assigned water path around the required buoy, to the water ramp in front of Bayside. The athlete may have no support from a lifeguard or other object to aid their flotation or swim.
Once the athlete arrives at the ramp, they will pull themselves out and walk up the ramp, where the athlete will be guided to their required Assault Runner. Keep in mind, the runners will be assigned in a way that the first athlete out of the water will get the best and closest positioned runner to the finish line, with the last receiving the furthest.
The athlete will then perform the full distance of the run. The athlete may not put their hands on the handrails except for at the start of the run, and upon completion, or they will be required to come to a complete stop and be forced to restart the run.
Once complete with the prescribed distance, the athlete will exit the runner from the rear, and run around their runner towards the front of the stage where their chip timing device will be read and the workout will be complete.
This workout has a 30-minute time-cap for completion. If an athlete gets time-capped at any point before the Assault run, the athlete will receive a DNF. If an athlete gets time-capped while on the Assault Runner, the athlete will receive credit for the exact number of meters they completed when their runner comes to a stop.
Row
The athletes may not touch the monitor .Athletes must remain on the rower until the display reads the work required. The athlete may coast over the required work, but cannot make an attempt to get off the rower (e.g., unstrapping early or standing up) until they are past the required work. The athlete may adjust the damper setting and foot positions at any time during the row.
Swim
The athletes must swim their prescribed distance without any flotation assistance or gear to assist such as fins, paddles, snorkel gear, etc. Athletes are allowed to wear swim caps and swim goggles.
Run
The athletes may not touch the monitor. The athlete may push off the front handrails for initial momentum only. Grabbing the handrails during the run for balance only is allowed. Athletes must remain on the runner until the display reads the work required. The athlete may coast over the required work, but cannot make an attempt to get off the runner until they are past the required work. Athletes must exit the rear of the runner once distance is complete.
Equipment
- Barbell
- Standard bumper plates (no larger than 18-inch diameter) to load to the appropriate weights for the athlete’s division*
- Jumping rope
The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 34kg(75lb), 25kg (55lb), 20kg (45lb), 15kg (35lb)
Nine Lives
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
6:00 For
EMOM, 9 C2B
36 C&J (155, 105lb)
+
2:00 reset
+
6:00 For
EMOM, 9 C2B
36 C&J (155, 105lb)
+
2:00 reset
+
6:00 For
EMOM, 9 TTB
36 Snatches (115, 80lb)
EMOM, 9 TTB
36 Snatches (115, 80lb)
Additional Information
This workout takes place across several independent fields of play, with the athlete originating on the Tina Hills Stage for their assigned Assault Row, running to the sidewalk on the south sidewalk adjacent to the water, entering and swimming around the assigned buoys, and climbing onto the water ramp installed in front of Bayside, onto an assigned Assault Runner for the prescribed distance, and then finishing across a chip-timing line.
This workout begins with all athletes strapped and seated into their Assault Rower, with hands off the handle. The rower will be pre-programmed to count down from the prescribed distance. At the start of the clock, the athlete will be permitted to grab the handle and begin the row. The athlete will row until the rower monitor reads that the prescribed meters are complete. The athlete may not remove their feet from the foot pegs until the required distance is complete.
Once finished, the athlete will unstrap, exit the rower, and run to the front edge of the Tina Hills stage. From there, they will follow the path, west, on foot, towards the water’s edge. It’s here, the athlete will enter the water either via the ladder or by jumping in. The athlete will then follow the assigned water path around the required buoy, to the water ramp in front of Bayside. The athlete may have no support from a lifeguard or other object to aid their flotation or swim.
Once the athlete arrives at the ramp, they will pull themselves out and walk up the ramp, where the athlete will be guided to their required Assault Runner. Keep in mind, the runners will be assigned in a way that the first athlete out of the water will get the best and closest positioned runner to the finish line, with the last receiving the furthest.
The athlete will then perform the full distance of the run. The athlete may not put their hands on the handrails except for at the start of the run, and upon completion, or they will be required to come to a complete stop and be forced to restart the run.
Once complete with the prescribed distance, the athlete will exit the runner from the rear, and run around their runner towards the front of the stage where their chip timing device will be read and the workout will be complete.
This workout has a 30-minute time-cap for completion. If an athlete gets time-capped at any point before the Assault run, the athlete will receive a DNF. If an athlete gets time-capped while on the Assault Runner, the athlete will receive credit for the exact number of meters they completed when their runner comes to a stop.
Row
The athletes may not touch the monitor .Athletes must remain on the rower until the display reads the work required. The athlete may coast over the required work, but cannot make an attempt to get off the rower (e.g., unstrapping early or standing up) until they are past the required work. The athlete may adjust the damper setting and foot positions at any time during the row.
Swim
The athletes must swim their prescribed distance without any flotation assistance or gear to assist such as fins, paddles, snorkel gear, etc. Athletes are allowed to wear swim caps and swim goggles.
Run
The athletes may not touch the monitor. The athlete may push off the front handrails for initial momentum only. Grabbing the handrails during the run for balance only is allowed. Athletes must remain on the runner until the display reads the work required. The athlete may coast over the required work, but cannot make an attempt to get off the runner until they are past the required work. Athletes must exit the rear of the runner once distance is complete.
Equipment
- Barbell
- Standard bumper plates (no larger than 18-inch diameter) to load to the appropriate weights for the athlete’s division*
- Jumping rope
The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 34kg(75lb), 25kg (55lb), 20kg (45lb), 15kg (35lb)
Down Up
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
12-9-6-9-12 For Time:
Deadlifts (335, 225lbs)
Bar-Facing Burpees
Time-Cap: 6 Minutes
Additional Information
This workout takes place across several independent fields of play, with the athlete originating on the Tina Hills Stage for their assigned Assault Row, running to the sidewalk on the south sidewalk adjacent to the water, entering and swimming around the assigned buoys, and climbing onto the water ramp installed in front of Bayside, onto an assigned Assault Runner for the prescribed distance, and then finishing across a chip-timing line.
This workout begins with all athletes strapped and seated into their Assault Rower, with hands off the handle. The rower will be pre-programmed to count down from the prescribed distance. At the start of the clock, the athlete will be permitted to grab the handle and begin the row. The athlete will row until the rower monitor reads that the prescribed meters are complete. The athlete may not remove their feet from the foot pegs until the required distance is complete.
Once finished, the athlete will unstrap, exit the rower, and run to the front edge of the Tina Hills stage. From there, they will follow the path, west, on foot, towards the water’s edge. It’s here, the athlete will enter the water either via the ladder or by jumping in. The athlete will then follow the assigned water path around the required buoy, to the water ramp in front of Bayside. The athlete may have no support from a lifeguard or other object to aid their flotation or swim.
Once the athlete arrives at the ramp, they will pull themselves out and walk up the ramp, where the athlete will be guided to their required Assault Runner. Keep in mind, the runners will be assigned in a way that the first athlete out of the water will get the best and closest positioned runner to the finish line, with the last receiving the furthest.
The athlete will then perform the full distance of the run. The athlete may not put their hands on the handrails except for at the start of the run, and upon completion, or they will be required to come to a complete stop and be forced to restart the run.
Once complete with the prescribed distance, the athlete will exit the runner from the rear, and run around their runner towards the front of the stage where their chip timing device will be read and the workout will be complete.
This workout has a 30-minute time-cap for completion. If an athlete gets time-capped at any point before the Assault run, the athlete will receive a DNF. If an athlete gets time-capped while on the Assault Runner, the athlete will receive credit for the exact number of meters they completed when their runner comes to a stop.
Row
The athletes may not touch the monitor .Athletes must remain on the rower until the display reads the work required. The athlete may coast over the required work, but cannot make an attempt to get off the rower (e.g., unstrapping early or standing up) until they are past the required work. The athlete may adjust the damper setting and foot positions at any time during the row.
Swim
The athletes must swim their prescribed distance without any flotation assistance or gear to assist such as fins, paddles, snorkel gear, etc. Athletes are allowed to wear swim caps and swim goggles.
Run
The athletes may not touch the monitor. The athlete may push off the front handrails for initial momentum only. Grabbing the handrails during the run for balance only is allowed. Athletes must remain on the runner until the display reads the work required. The athlete may coast over the required work, but cannot make an attempt to get off the runner until they are past the required work. Athletes must exit the rear of the runner once distance is complete.
Equipment
- Barbell
- Standard bumper plates (no larger than 18-inch diameter) to load to the appropriate weights for the athlete’s division*
- Jumping rope
The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 34kg(75lb), 25kg (55lb), 20kg (45lb), 15kg (35lb)
Celebrate Life
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
For Time:
50 Wallballs (30, 20lb) (10, 9ft)
40 Cal Ski
30 DB Snatches (70, 50lb)
20 Box Jump Overs (36, 30″)
15 Bar Muscle Ups
Time-Cap: 10 Minutes
3 Rounds For Time:
2/1 Legless Rope Climbs (15ft)
15 DB Bench Press (70, 50lb)
9 DB Thrusters
Time-Cap: 8 Minutes
3 Rounds For Time:
3/2 Rope Climbs (15ft)
15 DB Bench Press (60, 40lb)
9 DB Thrusters
Time-Cap: 8 Minutes
3 Rounds For Time:
2/1 Rope Climbs (15ft)
15 DB Bench Press (40, 25lb)
9 DB Thrusters
Time-Cap: 8 Minutes
3 Rounds For Time:
5 Rope Pulls
15 DB Bench Press (35, 20lb)
9 DB Thrusters
Time-Cap: 8 Minutes
3 Rounds For Time:
2/1 Rope Climbs (15ft)
15 DB Bench Press (40, 25lb)
9 DB Thrusters
Time-cap: 8 Minutes
3 Rounds For Time:
5 Rope Pulls
15 DB Bench Press (35, 20lb)
9 DB Thrusters
Time-cap: 8 Minutes
3 Rounds For Time:
2/1 Legless Rope Climb (15ft)
15 DB Bench Press (70, 50lb)
9 DB Thrusters
Time-cap: 8 Minutes
3 Rounds For Time:
3/2 Rope Climbs (15ft)
15 DB Bench Press (60, 40lb)
9 DB Thrusters
Time-cap: 8 Minutes
3 Rounds For Time:
2/1 Rope Climbs (15ft)
15 DB Bench Press (40, 25lb)
9 DB Thrusters
Time-cap: 8 Minutes
3 Rounds For Time:
5 Rope Pulls
15 DB Bench Press (35, 20lb)
9 DB Thrusters
Time-cap: 8 Minutes
3 Rounds For Time:
2/1 Legless Rope Climb (15ft)
15 DB Bench Press (70, 50lb)
9 DB Thrusters
Time-cap: 8 Minutes
3 Rounds For Time:
3/2 Rope Climbs (15ft)
15 DB Bench Press (60, 40lb)
9 DB Thrusters
Time-cap: 8 Minutes
Additional Information
The workout begins with the athlete on the starting mat. At the start of the ascending clock, they will proceed to the rope and perform the prescribed number of rope climbs to their assigned clearly marked height.
Upon completion, the athlete will advance to the bench and perform the required number of dumbbell bench press.
When the final rep has been credited, the athlete may begin the dumbbell thrusters (using the same dumbbells).
Progressing towards the finish mat, the athlete will perform the repetitions, advancing forward as designated. After the 9th rep, athletes will return their dumbbells to the bench area and proceed back to the rope.
All movements will be repeated 2 more times, for a total of 3 rounds, or until the time-cap has expired.
When the final rep has been credited, the athlete may drop the dumbbell and sprint to the finish mat where they will make contact with the timing button. That is when their score will be noted.
Rope Climb
Athletes must ascend the rope to touch the required height. Jumping to begin is permitted.
In the legless rope climb, the athlete may not use their feet, thighs, or any other part of their body except hands for support or assistance in any way until they have successfully made clear contact with the crossbeam. After the athlete has made clear contact and the judge has counted a successful repetition, the athlete may “hook” or do whatever needed to support their descent.
Rope Pulls
In the rope pull, athletes must start each rep in a lying, prone position, on their backs. The athlete must then use both hands to pull themselves to standing at full extension with hips and knees extended.
Dumbbell Bench Press
Each repetition begins and ends with the arms at full extension. At the bottom of the bench, one head of the dumbbell must make contact with the chest and the elbows must descend towards the bench.
For the duration of each rep, the athlete’s feet must remain in contact with the floor and glutes must remain in contact with the bench.
Dumbbell Thruster
The dumbbell thruster begins with both dumbbells in the front-rack position. From here the athlete must pass through a front squat, with the athlete’s hip crease passing below the top of their knee. Then, the athlete must extend their hips and knees while simultaneously pressing upward to ensure that the dumbbells are in full lockout overhead. The rep is credited when the dumbbells are locked out overhead, with hips, knees, and arms fully extended, both dumbbells over or slightly over the athlete’s center of mass.
A full squat clean into thruster is allowed when the dumbbells are taken from the floor.
Equipment
- Barbell
- Standard bumper plates (no larger than 18-inch diameter) to load to the appropriate weights for the athlete’s division*
- Jumping rope
The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 34kg(75lb), 25kg (55lb), 20kg (45lb), 15kg (35lb)
