2023-2024 Adaptive Online Challenge & Qualifier Workouts
Workout 1
Released: September 6, 2023 / Scores Due: September 25, 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
40 DU between sets
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
40 DU between sets
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
40 DU between sets
Round 1 – 65, 45
Round 2 – 85, 60
Round 3 – 105, 70
Round 4 – 135, 95
Round 5 – 155, 105
*Low / Mid / High
15 Minute AMRAP
10-8-6-4-2
Front Squats
Lat. over Line Burpees
60 SU between sets
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. over Line Burpees
60 SU between sets
Round 1 – 95, 65
Round 2 – 135, 95
Round 3 – 155, 105
Round 4 – 185, 125
Round 5 – 225, 145
*box squats
15 Minute AMRAP
10-8-6-4-2
Front Squats
Lat. over Line Burpees
60 SU between sets
Round 1 – 75, 55
Round 2 – 115, 75
Round 3 – 135, 95
Round 4 – 155, 105
Round 5 – 205, 130
*box squats
15 Minute AMRAP
10-8-6-4-2
Front Squats
Burpees to ext
60 SU between sets
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. over Line Burpees
60 SU between sets
Round 1 – 95, 65
Round 2 – 135, 95
Round 3 – 155, 105
Round 4 – 185, 125
Round 5 – 225, 145
*box squats
15 Minute AMRAP
10-8-6-4-2
Front Squats
Lat. over Line Burpees
60 SU between sets
Round 1 – 75, 55
Round 2 – 115, 75
Round 3 – 135, 95
Round 4 – 155, 105
Round 5 – 185, 125
*box squats
15 Minute AMRAP
10-8-6-4-2
Front Squats
Lat. over Line Burpees
30 SU between sets
Round 1 – 55, 35
Round 2 – 75, 55
Round 3 – 95, 65
Round 4 – 115, 75
Round 5 – 145, 100
*box squats
**each SU = 2 reps
15 Minute AMRAP
10-8-6-4-2
Bench Press
Floor to bench transfer over
40 MB Core twists between sets
20/14lb.
Round 1 – 95, 65
Round 2 – 135, 95
Round 3 – 155, 105
Round 4 – 185, 125
Round 5 – 205, 130″
15 Minute AMRAP
10-8-6-4-2
Bench Press
5-4-3-2-1
Floor to bench transfer over
40 MB Core twists between sets
14/10lb.
Round 1 – 75, 55
Round 2 – 95, 65
Round 3 – 115, 75
Round 4 – 145, 100
Round 5 – 185, 125″
Additional Information
Workout 1 is a 15 minute AMRAP. Athletes will begin by their rack. On 3,2,1 Go, standing athletes will begin their first round of Front squats. Seated athletes will do Bench press off the rack. Once the athlete completes 10 reps, they will then move to 10 reps of their burpee over bar or burpee, burpee, or floor transfer movement. Standing athletes are allowed two barbells during the workout (one in the rack and one for burpee movement). The Barbell utilized for burpee movement must have standard bumper plates on each end. Athletes will then complete the required reps for jump rope movement which will be the same amount for each round. When Rope movement is complete, Athletes will move back to the rack for their round of 8 at the same weight. Athletes will complete the round of 8 for rack movement and burpee movement then another set of Rope movement. Athletes will continue in this manner, reducing each round by 2 reps each, with the lowest round at 2 reps per. After the round of two each, athletes will complete prescribed reps of rope movement. Weight for the rack movement will increase after the set of 2. Athletes may have assistance in changing weights. If the clock has not reached 15 minutes, the athlete will amrap the final weight in the same fashion. The score is the total number of reps.
To get credit for the score, athletes must provide a video of their effort. Video must include a full view of all included equipment. Athletes must also show weights on the bar and reiterate their name and division. If an athlete is out of frame for any part of the video, credit will not be given. Video angle should include a clear view of the bottom position of the front squat for standing athletes.
Please refer to scorecard for Movement Standards
Equipment
- Barbell, plates, and collars*
- Line (for line burpees)
- Pull-Up Bar
- Med Ball
- Bench
*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
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 2
Released: September 14, 2023 / Scores Due: September 25, 2023
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
In 5min find a 1RM complex
2 Clean
1 Jerk
Tie-break: Max Hang Cleans
In 5min find a 1RM complex
2 Clean
1 Jerk
Tie-break: Max Hang Cleans
*15% multiplier
In 5min find a 1RM complex
2 Clean
1 Jerk
Tie-break: Max Hang Cleans
In 5min find a 1RM complex
2 Clean
1 Jerk
Tie-break: Max Hang Cleans
In 5min find a 1RM complex
2 Clean
1 Jerk
Tie-break:
Max Hang Cleans
*15% multiplier
In 5min find a 1RM complex
2 Clean
1 Jerk
Tie-break: Max Hang Cleans
In 5min find a 1RM complex
2 Clean
1 Jerk
Tie-break: Max Hang Cleans
In 5min find a 1RM complex
2 Hang Clean
1 SH2OH
Tie-break:
Max Slamball to Target
30/20lb
*10% multiplier
In 5min find a 1RM complex
2 Hang Clean
1 SH2OH
Tie-break:
Max Slamball to Target
20/14lb
Additional Information
Workout 2 for the standing adaptive divisions is for max weight of the following complex: 2 Cleans + 1 Jerk. Seated: 2 Hang Clean + 1 Shoulder to Overhead. Athletes will have 5 minutes on the clock to establish max weight for their complex. For standing athletes any type of clean is permitted (i.e. power, squat, deadlift into hang clean). Score is final weight of the barbell for last completed complex.
Tie Breaker for standing athletes will be max hang cleans within the 5 minute clock at their max lifted weight. Tie Break for seated athletes will be Max slamballs to target. A multiplier will be utilized for different subdivisions as athletes will be competing against each other (i.e. one point of contact, mod and major neuro, seated 1, etc.).
To get credit for the score, athletes must provide a video of their effort. Video must include a full view of all included equipment. Athletes must also show weights on the bar and reiterate name and division. If an athlete is out of frame for any part of the video, credit will not be given.
Please refer to scorecard for Movement Standards
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
- Slam Ball
- Slam Ball target
*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 25, 2023
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
For Time: 20min cap
15-20-25
Cal Row
WBS 20, 14lb
GHD Sit ups
Box Jump Overs 30, 24″”
SA DB Snatch (50, 35lb)
~1 min rest after each round
For Time: 20min cap
15-20-25
Cal Row
WBS 14, 10lb
GHD Sit ups
Box Jump Overs 30, 24″”
SA DB Snatch (50, 35lb)
~1 min rest after each round
For Time: 20min cap
10-15-20
Cal Row
WBS 14, 10lb
GHD Sit ups
Box get Overs 24, 20″”
SA DB Snatch (35, 20lb)
~1 min rest after each round
*WB Heights/DB #
For Time: 20min cap
15-20-25
Cal Row
WBS 20, 14lb
Pull ups
Box Get Overs 30, 24″”
SA DB Snatch (50, 35lb)
~1 min rest after each round
*Box Wallballs
For Time: 20min cap
15-20-25
Cal Row
WBS 20, 14lb
Pull ups
Box Get Overs 24, 20″”
alt DB Snatch (50, 35lb)
~1 min rest after each round
*Box Wallballs
For Time: 20min cap
15-20-25
Cal Row
WBS 14, 10lb
Pull ups
Box Get Overs 24,20″”
alt DB Snatch (40, 25lb)
~1 min rest after each round
*Box Wallballs
For Time: 20min cap
15-20-25
Cal Row
WB thruster 20, 14lb
Pull ups
Box Get Overs 30, 24″”
alt DB Snatch (50, 35lb)
~1 min rest after each round
For Time: 20min cap
15-20-25
Cal Row
WBS 20, 14lb
Sit ups
Box Get Overs 30, 24″”
SA DB Snatch (40, 25lb)
~1 min rest after each round
*Box Wallballs
For Time: 20min cap
15-20-25
Cal Row
WBS 14, 10lb
Sit ups
Box Get Overs 24, 20″”
SA DB Snatch (35, 20lb)
~1 min rest after each round
*Box Wallballs
9/7 height
For Time: 20min cap
15-20-25
Cal Row
WBS 10, 6lb
Sit ups
Box Get Overs 20, 16″”
SA DB Snatch (25, 15lb)
~1 min rest after each round
*Box Wallballs
9/7 height
For Time: 20min cap
5-10-15
Cal Row
10-15-20
WBS 14, 10lb
Pull ups
Box U-turns 24, 20″”
Alt Hang DB Snatch (35, 20lb)
~1 min rest after each round
*9/7 height
For Time: 20min cap
5-10-15
Cal Row
10-15-20
WBS 14, 10lb
Pull ups
Box U-turns 24, 20″”
Alt Hang DB Snatch (35, 20lb)
~1 min rest after each round
*9/7 height
Additional Information
Workout 3 is 3 rounds for time with ascending rep count per round. There is a required 1 minute rest between rounds. Athletes will begin on the rower. On 3,2,1 Go, athlete will begin first round row for prescribed calories. Athlete will then move to their wallball and complete same amount of wallball shots. Once completed, athlete will continue to their gymnastics movement. When complets, athlete will move to their box for their box movement. The final movement of each round will be DB snatch. When final snatch rep is complete, the athlete must rest for 1 full minute. If rest time is violated, major penalty will be applied. After 1 minute rest, athlete will repeat each movement in same order for increased amount of reps each. They will repeat this for 3 total rounds at prescribed reps each round. Score is time completed. Time cap is 20 minutes.
To get credit for the score, athletes must provide a video of their effort. Video must include a full view of Concept 2 Rower Monitor as well as all included equipment. Athletes must also show weights, target heights and reiterate name and division. If an athlete is out of frame for any part of the video, credit will not be given.
Please refer to scorecard for Movement Standards
Equipment
- C2 rower
- Medicine ball* and target
- GHD
- 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 – xxkg
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: 10min cap
Break it up however you want.
45 Deadlifts (225, 155lb)
45 Alt Pistols
For Time: 10min cap
Break it up however you want.
45 Deadlifts (185, 135lb)
45 Alt Pistols
For Time: 10min cap
Break it up however you want.
45 Deadlifts (185, 135lb)
45 Alt Pistols
*Weights
High: 155/105
Mid: 145/100
Low: 135/95
For Time: 10min cap
Break it up however you want.
45 Deadlifts (225, 155lb)
45 HSPU
For Time: 10min cap
Break it up however you want.
45 Deadlifts (205, 145lb)
45 HSPU
For Time: 10min cap
Break it up however you want.
45 Deadlifts (185, 135lb)
45 HSPU
For Time: 10min cap
Break it up however you want.
45 Deadlifts (225, 155lb)
45 HSPU
For Time: 10min cap
Break it up however you want.
45 Deadlifts (205, 145lb)
45 HRPU
For Time: 10min cap
Break it up however you want.
45 Deadlifts (175, 125lb)
45 HRPU
For Time: 10min cap
Break it up however you want.
45 Deadlifts (135, 95lb)
45 Knee HR push ups
For Time: 10min cap
Break it up however you want.
45 Sit ups
45 Ring Push ups
For Time: 10min cap
Break it up however you want.
45 MB Sit ups
45 Ring Push ups
*14# MB ball
Additional Information
Workout 4 consists of 90 reps (45 of one movement and 45 of a second movement) that athletes may complete in any order for time. Standing athletes will have deadlifts and a gymnastics movement. Seated athletes will have 45 situps and 45 ring pushups. Athlete can break up reps in any way they want as long as all 90 reps are completed. Time stops at the final rep. Time Cap is 10 minutes.
To get credit for the score, athletes must provide a video of their effort. Video must include a full view of all included equipment. Athletes must also show weights on the bar and reiterate name and division. If an athlete is out of frame for any part of the video, credit will not be given.
Please refer to scorecard for Movement Standards
Equipment
- Tape to mark the floor
- Barbell, plates, and collars*
- Rings
- Med Ball
*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
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
6 Rounds
30 sec on 30 sec off
Max effort Burpees 2 Target
*6”
6 Rounds
30 sec on 30 sec off
Max effort Burpees 2 Target
*6”
6 Rounds
30 sec on 30 sec off
Max effort Burpees 2 Target
*2”
6 Rounds
30 sec on 30 sec off
Max effort Burpees 2 Target
*6”
6 Rounds
30 sec on 30 sec off
Max effort Burpees 2 Target
*5”
6 Rounds
30 sec on 30 sec off
Max effort Burpees 2 Target
*4”
6 Rounds
30 sec on 30 sec off
Max effort Burpees 2 Target
*Extension
6 Rounds
30 sec on 30 sec off
Max effort Burpees 2 Target
*6
6 Rounds
30 sec on 30 sec off
Max effort Burpees 2 Target
*4”
6 Rounds
30 sec on 30 sec off
Max effort Knee Burpees to Target
*Extension
6 Rounds
30 sec on 30 sec off
Max effort Knee Burpees to Target
*Extension
6 Rounds
30 sec on 30 sec off
Max effort Knee Burpees to Target
*Extension
Additional Information
Workout 5 is 6 rounds of 30 seconds of work with 30 seconds of rest. Score is the total number of burpees over all 6 rounds. Athletes doing burpees to a target, must measure that target at the prescribed height past fingertips when standing tall, arms extended. On 3,2,1, Go, athletes will begin doing burpees or burpees to a target. After 30 seconds of work, athletes will rest for 30 seconds. If rest duration is violated, a major penalty will be applied.
To get credit for the score, athletes must provide a video of their effort. Video must include a full view of all included equipment. Athletes must also show measured target while standing tall and arms fully extended and reiterate name and division. If an athlete is out of frame for any part of the video, credit will not be given.
Please refer to scorecard for Movement Standards
Equipment
- Target for burpees
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.
