2024-2025 Team Online Challenge & Qualifier Workouts

Workout 1

Released: Thursday, October 31, 2024 | Scores due Wednesday, November 6, 2024

Workout 1

For total combined time

Athlete A
21-15-9
Pull-ups
Thrusters

Athlete B
15-12-9
Chest-to-Bar
Thrusters

Athlete C
12-9-6
BMU
Thrusters

Elite/Rx/Intermediate/Masters

For total combined time

Athlete A
21-15-9
Pull-ups
Thrusters (95, 65lb)

Athlete B
15-12-9
Chest-to-Bar
Thrusters (115, 80lb)

Athlete C
12-9-6
BMU
Thrusters (135, 95lb)

Modified Workout Variation

If registered for any division and are unable to perform the workout as prescribed, you may complete the following workout variation. Please note, if doing so, you will be prompted to select during score submission as such, and your placement on the leaderboard will fall below anybody who performed it as prescribed.

You are still eligible for the Open Division in Miami Beach via Open Registration.
—–

For total combined time

Athlete A
21-15-9
Jumping Pull-ups
Thrusters (65, 45lb)

Athlete B
15-12-9
Jumping Chest-to-Bar
Thrusters (75, 55lb)

Athlete C
12-9-6
Chin Over the Bar Pull Ups
Thrusters (95, 65lb)

Workout Flow

This is a for time workout, where the team will choose one athlete to perform each of the three unique options, for a total combined time.

Each workout starts with the athlete under their pull-up bar.
At the start, each athlete will have 7 minutes to perform their work of either:
- Athlete A: 21 pull-ups, 21 thrusters, 15 pull-ups, 15 thrusters, 9 pull-ups, and 9 thrusters, at their prescribed barbell weight.
- Athlete B: 15 chest-to-bar, 15 thrusters, 12 chest-to-bar, 12 thrusters, 9 chest-to-bar, and 9 thrusters, at their prescribed barbell weight.
- Athlete C: 12 bar muscle-ups, 12 thrusters, 9 bar muscle-ups, 9 thrusters, 6 bar muscle-ups, and 6 thrusters, at their prescribed barbell weight.
- If performing the modified version, the athletes will follow the same format with their respective gymnastic pulling movement.

Scoring

The team score for this workout is the sum of the time by each athlete to complete their work.

If time capped, the score will be the time-cap plus 1 second added for every missed rep.

Examples:

Athlete A – Completes 21 Pull-ups, 21 Thrusters, 15 Pull-ups and 12 Thrusters
- 21 missed reps * 1 second per rep = :21 penalty
- 7:00 + :21 = Athlete A’s score is 7:21

Athlete B – Completes 15 Chest-to-Bar, 15 Thrusters, 12 Chest-to-Bar, 12 Thrusters, 9 Chest-to-Bar, 1 Thruster
- 8 missed reps * 1 second per rep = :08 penalty
- 7:00 + :08 = Athlete B’s Score is 7:08
Athlete C – Completes all the work in 6:32
- Athlete C’s Score is 6:32

The team captain will submit each athlete’s individual time.

If one team member elects to perform the workout modified, the team’s score must be registered as “modified” upon submission. Keep in mind, other teammates may perform the workout as prescribed, however, the team’s score must be labeled as “modified,” upon submission.

Competition Corner will automatically combine the times of each athlete to provide a total team score.

Required Equipment

Barbell
- Required for Men – 45lb or 20kg barbell
- Required for Women – 35lb or 15kg barbell
Weight plates*
Collars
Pull-up bar

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the thrusters;

45lb – 20kg
55lb – 25kg
65lb – 29kg
75lb – 34kg
80lb – 36kg
95lb – 43kg
115lb – 52kg
135lb – 61kg

Movement Standards

Pull-Ups

The rep begins with: the arms fully extended and feet off the ground
The rep ends and is credited when: the chin clearly comes above the pull-up bar
During the movement, any style of pull-up or grip 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.

Thruster

The rep begins with:
- The barbell held in the front rack position
  - the “front rack” position is barbell on the front of the shoulders with the elbows clearly in front of the body
The rep ends and is credited when the barbell is locked out overhead, with the hips, knees, and arms clearly extended and the barbell clearly directly over or slightly behind the middle of the body
During the movement:
- the athlete must move from the bottom of a front squat to full lockout overhead in one fluid movement
- the crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position
- a thruster jerk is not allowed
  - an athlete deliberately re-dipping their knees under the barbell is not permitted. However, an athlete stabilizing by moving their feet is permitted
A full squat clean into the thruster is allowed when the barbell is taken from the floor
Athletes may NOT wear gymnastics grips or straps during this movement.
- turning the grips around to the other side of the hand is permitted.

Chest to Bar Pull-Ups

The rep begins with the arms fully extended and feet off the ground
The rep ends and is credited when the chest clearly comes into contact with the bar at or below the collarbone
During the movement, any style of chest to bar pull-up or grip 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.

Bar Muscle Up

The rep begins with the arms fully extended and feet off the ground
The rep ends and is credited when the arms are fully locked out while the athlete is in the support position above the bar and the shoulders are over or in front of the bar
During the movement:
- 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
- No taking the hands off of the bar to shake out
- Adjusting the grip at the top 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.

Jumping Pull Up (Modified Variation)

The rep begins with the athlete underneath the rig, arms fully extended while holding the pull-up bar
The rep ends and is credited when the chin clearly comes above the pull-up bar
During the movement any style of pull-up or grip is permitted as long as the requirements are met.
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.
Measuring position for the jumping pull up
- While standing underneath a pull up bar
  - The bar must be at least 6 inches (15 centimeters) above the top of the head when the athlete is standing tall.
    - Plates or other stable platforms may be used to decrease the distance between the top of the head and the bar.

Jumping Chest to Bar Pull Up (Modified Variation)

The rep begins with the athlete underneath the rig
The rep ends and is credited when the chest clearly comes into contact with the bar at or below the collarbone
During the movement any style of chest to bar pull-up or grip is permitted as long as the requirements are met.
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.
Measuring position for the jumping pull up
- While standing underneath a pull up bar, the bar must be at least 6 inches (15 centimeters) above the top of the head when the athlete is standing tall.
  - Plates or other stable platforms may be used to decrease the distance between the top of the head and the bar.

OTHER RULES & RECOMMENDATIONS

Athletes may NOT wear gymnastics grips or straps during the thruster, turning the grips around to the other side of the hand is permitted.

Be sure the athlete has adequate space to safely complete all movements.

Clear the area of all extra equipment, people, or other obstructions.

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.

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: Thursday, October 31, 2024 | Scores due Wednesday, November 6, 2024

Workout 2

Monostructural Test – Performed By One Team Member

For Time

75 Bar-facing Burpees

-rest 2min

50 Shuttle Runs
(25ft down + 25ft back = 1)

-rest 2min

250 Double-unders

Elite/Rx/Intermediate/Masters

For Time

75 Bar-facing Burpees

-rest 2min

50 Shuttle Runs
(25ft down + 25ft back = 1)

-rest 2min

250 Double-unders

Modified Workout Variation

You are still eligible for the Open Division in Miami Beach via Open Registration.
—–

For Time

50 Bar-facing Burpees

-rest 2min

25 Shuttle Runs
(25ft down, 25ft back)

-rest 2min

250 Single-unders

Workout Flow

Workout 2 is part of a series of individual workouts consisting of workouts 2, 3, & 4. Each workout should be assigned to only one athlete per team, with each athlete allowed to perform only one.

This workout will be for time.

This workout starts with the athlete standing tall at their barbell.

At the start, the athlete will perform 75 bar-facing burpees

At the completion of the bar-facing burpees, athletes will have a 2-minute rest, followed by 50 – 50ft shuttle runs (25ft down + 25ft back = 1)

At the completion of the shuttle runs, athletes will have a 2-minute rest, followed by 250 double-unders

Scoring

The team score for this workout is the time by this athlete to complete their work.

If time capped, the score will be the athletes total reps completed.

Example:

The athlete completes 75 Bar-facing burpees, 50 – 50ft shuttle runs, and 183 double unders.
Score is 25:07

The team captain will submit the athlete’s time for this workout.

Required Equipment

Barbell
Standard bumper plates (no less then 17.5-inch diameter)
Collars
Tape or other line-marking material
25ft floor space (25ft = 7.6m)
Jump Rope

Movement Standards

Bar-Facing Burpee

Athletes must use a barbell with standard plates, no less than 17.5-inch diameter
The rep begins with the athlete’s chest and thighs touching the ground with their body perpendicular to and head facing the barbell, their full body (including their hands and feet) clearly within the width of the plates
The rep ends and is credited when both feet have touched the ground on the opposite side of the barbell
During the movement:
- Stepping and/or jumping back to reach the bottom of the burpee is permitted
- Chest and thighs must clearly touch the ground while facing the bar
- Stepping and/or jumping back to the starting position is permitted
- The athlete must jump over the barbell
  - A two-foot takeoff is not required as long as both feet are simultaneously in the air at some point during the jump
If a no-rep is received for any reason, the entire movement must be repeated again on any side of the barbell

Shuttle Run

The rep begins with both the athlete’s feet clearly behind a designated line indicating the start of the 25 ft shuttle run distance
The rep ends and is credited when:
- Both the athlete’s feet and one hand clearly touch the ground past the same designated start line
  - 3 points of contact, both feet, and one hand.
  - On the last 25 ft shuttle run of each round, athletes will be allowed to run through and not touch the ground.
  - (25 ft down + 25 ft back = 1 rep)
During the movement:
- Athletes must clearly show the start and end of each 25 ft section.
- At the 25 ft distance, athletes must clearly show both feet and one hand touching on the other side of the designated line before performing their second 25 ft section to complete a total of 50 ft.
- Athletes may run in any style (forward, backward or sideways)

Double-unders

The rep begins with the jump rope in the athlete’s hands
The rep ends and is credited when the rope has passed under the feet twice for each jump.
During the movement:
- The rope must spin forward
- Only successful jumps are counted, not attempts

Single-unders (Modified Version)

The rep begins with the jump rope in the athlete’s hands
The rep ends and is credited when the rope has passed under the feet once for each jump.
During the movement:
- The rope must spin forward
- only successful jumps are counted, not attempts

OTHER RULES & RECOMMENDATIONS

Be sure the athlete has adequate space to safely complete all movements.

Clear the area of all extra equipment, people, or other obstructions.

For avoidance of doubt, the same athlete may not perform workouts 2, 3, or 4. Each one must be performed by a different teammate.

Workout 3

Released: Thursday, October 31, 2024 | Scores due Wednesday, November 6, 2024

Workout 3

Weightlifting Test – Performed By One Team Member

13 min EMOM – 1RM Clean Ladder
Final successful load is your score.

Men – starting weight options:
65, 95, 135, 185, 225, 275 or 315

Women – starting weight options:
45, 65, 95, 125, 155, 185 or 205

Must successfully hit every lift in every minute of the 13 min in order for the load to count.

Elite/Rx/Intermediate/Masters

13 min EMOM – 1RM Clean Ladder – Final successful load is your score.

Men – starting weight options: 65, 95, 135, 185, 225, 275 or 315

Women – starting weight options: 45, 65, 95, 125, 155, 185 or 205

Must successfully hit every lift in every minute of the 13 min in order for the load to count.

*Can go up by 10lb only for men, 5lb only for women each minute OR stay the same.

**An athlete cannot go DOWN in weight at any time.

***If an athlete misses a lift, they do not register a successful score.

****Tie-break is starting load.

Modified Workout Variation

All divisions will perform the above version.

Workout Flow

Workout 3 is part of a series of individual workouts consisting of workouts 2, 3, & 4. Each workout should be assigned to only one athlete per team, with each athlete allowed to perform only one.

This is a 1-Rep Max load workout only one athlete from the team will perform.

Prior to the start of the workout, the athlete must pre-load their barbell to one of the assigned loads above.

This workout starts with the athlete standing at their pre-loaded barbell. At 00:00, the athlete will have one minute to perform one clean.

At the start of each of the following minutes,the athlete will have one minute to perform one clean, until the final and 13th attempt prior to 13:00.

Athletes may stay at the same weight or add weight to the barbell each round. This decision can be made minute to minute.

Men may only add a total of 10lb per minute or stay the same
Women may only add a total of 5lb per minute or stay the same
Athletes will NOT be allowed to go down in weight.

Athletes must complete a successful clean to move into the next minute.

If an athlete is unable to complete a successful clean within a given minute, their workout is invalid, and and may restart the workout again from minute 0:00.

The last clean window will be from 12:00-13:00. The clean successfully performed within this minute will be the athlete’s score.

Athletes may have help from others to change their barbell weight between minutes.

If an athlete fails an attempt, they may reattempt as many times as needed before the minute expires, however, the athlete may not go down to the previous weight.

Scoring

The team score for this workout is the load successfully completed, by this athlete, within the final minute (12:00-13:00).

The team captain will submit the athlete’s load for this workout.

Required Equipment

Barbell
- Required for Men – 45lb or 20kg barbell
- Required for Women – 35lb or 15kg barbell
Weight plates*
Collars

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the starting weights;

45lb – 20kg
65lb – 29kg
95lb – 43kg
125lb – 56kg
135lb – 61kg
155lb – 70kg
185lb – 83kg
205lb – 93kg
225lb – 102kg
315lb – 143kg
5lb – 2.5kg
10lb – 5kg

Movement Standards

Please note gymnastic grips or straps will not be acceptable at any point during Workout 3.

Clean

The rep begins with the bar on the ground
The rep ends and is credited when the hips and knees are clearly locked out and extended with the bar racked on the shoulders and the elbows clearly in front of the bar
During the movement:
- The athlete may choose to do a muscle clean, power clean, squat clean or split clean.
  - Both feet must return and be in line under the athlete’s body while the barbell is supported in the front rack position
  - Hang cleans are NOT permitted.
- No part of the body other than the feet may touch the ground. This will count as a no-rep.

OTHER RULES & RECOMMENDATIONS

Please note gymnastic grips or straps will not be acceptable at any point during Workout 3, or will result in disqualification.

Be sure the athlete has adequate space to safely complete all movements.

Clear the area of all extra equipment, people, or other obstructions.

For avoidance of doubt, the same athlete may not perform workouts 2, 3, or 4. Each one must be performed by a different teammate.

Workout 4

Released: Thursday, October 31, 2024 | Scores due Wednesday, November 6, 2024

Workout 4: Gymnastics Test – Performed By One Team Member

On a 20 min clock

Part A: Min 0-10
1 attempt on each, for total combined time:
Max Handstand Hold on Wall
Max Pull-up Bar Hang

Total combined time on handstand hold & pull-up bar hang will serve as the total amount of working time on the subsequent AMRAP.

Part B: Min 10-onward Ascending AMRAP Ladder (duration equal to time spent on hold & hang)

1 Wall Walk
3 Toes to Bar
2 Wall Walks
6 Toes to Bar
3 Wall Walks
9 Toes to Bar
4 Wall Walks
12 Toes to Bar
5 Wall Walks
15 Toes to Bar
6/18, 7/21, etc…

Elite/Rx/Intermediate/Masters

Part A: Min 0-10
1 attempt on each, for total combined time:
Max Handstand Hold on Wall
Max Pull-up Bar Hang

Total combined time on handstand hold & pull-up bar hang will serve as the total amount of working time on the subsequent AMRAP.

Part B: Min 10-onward
Ascending AMRAP Ladder (duration equal to time spent on hold & hang)
1 Wall Walk
3 Toes to Bar
2 Wall Walks
6 Toes to Bar
3 Wall Walks
9 Toes to Bar
4 Wall Walks
12 Toes to Bar
5 Wall Walks
15 Toes to Bar
6/18, 7/21, etc…

*Tie-break is the time of Part A

Modified Workout Variation

Part A: Min 0-10
1 attempt on each, for total combined time:
Max Handstand Hold on Wall
Max Pull-up Bar Hang

Total combined time on handstand hold & pull-up bar hang will serve as the total amount of working time on the subsequent AMRAP.

Part B: Min 10-onward
Ascending AMRAP Ladder (duration equal to time spent on hold & hang)
1 HR Push-ups
3 Sit-ups
2 HR Push-ups
6 Sit-ups
3 HR Push-ups
9 Sit-ups
4 HR Push-ups
12 Sit-ups
5 HR Push-ups
15 Sit-ups
6/18, 7/21, etc…

*Tie-break is the time of Part A

Workout Flow

Workout 4 is part of a series of individual workouts consisting of workouts 2, 3, & 4. Each workout should be assigned to only one athlete per team, with each athlete allowed to perform only one.
This is an AMRAP style two-part workout, only one athlete from the team will perform.
Part A will determine the time allotted to perform the AMRAP in Part B, of which the number of reps on Part B will be the team’s score.
Prior to the workout, the athlete must mark a line (recommended with tape,) exactly 10 inches from the wall. This will be used both for Part A & Part B.
This first part of the workout starts with the athlete at the pullup bar and the wall.
At the start, the athlete will have 10 minutes to perform, in any order:
- One max effort unbroken handstand hold on the wall
- One max effort unbroken pull up bar hang
With whatever time remains, the athlete may rest until 10:00
Athletes will combine the times of both the hold and hang
This total time will be the allotted time they have to perform the second part of this workout
This second part of the workout starts with the athlete at the wall.
At the 10:00, the athlete will have the amount of time earned on Part A, to perform:
- 1 wall walk followed by 3 Toes to Bar
- Into, 2 wall walks followed by 6 Toes to Bar
- Into, 3 wall walks followed by 9 Toes to Bar
- Athletes will continue in this fashion for the duration of their time cap, adding 1 wall walk and 3 Toes to Bar every round

Scoring

The score for this workout is the total reps completed, by this athlete, within their time cap.

Example: The athlete gets into the round of 8 wall walks and completes 8 wall walks and 21 Toes to Bar.

Score is 141

Required Equipment

Wall Space
Tape, to be used to mark a tape line
- 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)
Pull-up bar

Movement Standards

Handstand Hold on Wall

The rep begins with the athletes heels on the wall and hands on the designated tape line
The rep ends when any part of the athlete’s body, other than the hands, touch the ground or any part of their body other than then heels touch the wall.
During the movement:
- Both hands must touch the tape line at the 10-inch mark.
- Any part of the hands may touch the tape line
- No part of the body other than the heels may touch the wall.
Tape line:
- 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)

Dead Hang on Pull Up Bar

The rep begins with the athlete hanging from the pull-up bar and feet off the ground
The rep ends and time stops when any part of the body touches the ground
During the movement:
- Overhand, underhand, or mixed grips are all permitted
- Adjusting/switching grip is permitted as long as the athlete does not touch the ground or have assistance in any fashion.
Athlete can get up to the bar in any fashion
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.
- Double stitched and/or dowel style gymnastics grips are not permitted.

Wall Walks

The rep begins with the athlete lying down and the chest, thighs and feet touching the ground
The rep ends and is credited when the athlete returns to the starting position, lying down with the chest, thighs and feet touching the ground
During the movement:
- Both hands must touch the tape line at the 10-inch mark before the athlete may descend.
- Any part of the hands may touch the tape line
Tape line:
- 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)

Toes to Bar

The rep begins with the athlete hanging from the pull-up bar with arms extended and heels behind the pull-up bar
The rep ends and is credited when both feet clearly contact the bar between the hands at the same time
During the movement:
- Overhand, underhand, or mixed grips are all permitted
- Any part of the feet may make contact with the bar
- The heels must be brought back behind the pull-up 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.

Hand Release Push-ups (modified)

The rep begins with the athlete in a plank position, only the hands and feet touching the ground with the elbows locked out and hips and shoulders inline with each other.
The rep ends and is credited when the athlete returns to the starting plank position, only the hands and feet touching the ground with the elbows locked out and hips and shoulders inline with each other.
During the movement:
- The athletes chest must clearly touch the ground
- Both the athletes hands must clearly come off the ground at the same time

Sit-ups (modified)

The rep begins with the athlete laying on the ground, legs in a butterfly position and both hands touching the ground above the athlete’s shoulders.
The rep ends and is credited when the athlete’s hands have touched the ground in front of their legs and below the knees.
During the movement athletes may choose to use an ab-mat in the lower part of their back

OTHER RULES & RECOMMENDATIONS

Double stitched and/or dowel style gymnastics are not permitted.

Be sure the athlete has adequate space to safely complete all movements.

Clear the area of all extra equipment, people, or other obstructions.

For avoidance of doubt, the same athlete may not perform workout 2, 3, or 4. Each one must be performed by a different teammate.

Workout 5

Released: Thursday, October 31, 2024 | Scores due Wednesday, November 6, 2024

Workout 5

36 min AMRAP

Athlete A – 12 min
Athlete B – 12 min – Starts where Athlete A leaves off
Athlete C – 12 min – Starts where Athlete B leaves off

50 Cal Row
50 Box Jump Overs
40 Cal Row
40 Burpee Box Jump Overs
30 Cal Row
30 DBL DB Box Step-overs
20 Cal Row
20 DBL DB Burpee Box Step-overs
10 Cal Row
10 DBL DB Devil Press + DBL DB Box Step-overs

Elite/Rx/Intermediate/Masters

36 min AMRAP

Athlete A – 12 min
Athlete B – 12 min – Starts where Athlete A leaves off
Athlete C – 12 min – Starts where Athlete B leaves off

50 Cal Row
50 Box Jump Overs*
40 Cal Row
40 Burpee Box Jump Overs*
30 Cal Row
30 DBL DB Box Step-overs
20 Cal Row
20 DBL DB Burpee Box Step-overs
10 Cal Row
10 DBL DB Devil Press + DBL DB Box Step-overs

(50, 35lb)
(24, 20in)
*step down required

Modified Workout Variation

36 min AMRAP

Athlete A – 12 min
Athlete B – 12 min – Starts where Athlete A leaves off
Athlete C – 12 min – Starts where Athlete B leaves off

(25, 15lb)
(20in all across)
*step down required
Note: stepping up is permitted for this division

Workout Flow

This is an AMRAP style workout where each athlete will have a 12 minute window.
This workout begins with Athlete A.
At the start, Athlete A will have 12 minutes to perform an AMRAP of the designated repetitions of the workout, starting at the beginning.
At the completion of Athlete A’s 12 minute window, Athlete B will have their 12 minute window to perform the AMRAP, continuing where Athlete A finished.
- As an example, if Athlete A completes 50 cal row, 50 box jump overs and 30 cal row, Athlete B will start the workout completing 10 cal row to complete the 40 total calories, then 40 burpee box jump over, and so on. Athlete C will continue in the same fashion after Athlete B.
At the completion of Athlete B’s 12 minute window, Athlete C will have their 12 minute window to perform the AMRAP, continuing where Athlete B finished.

Scoring

The team score for this workout is the sum of each athlete’s total reps completed within their 12 minutes.

Examples:

Athlete A completes 50 Cal Row, 50 Box Jump Over and 25 Cal Row
- Score is 125
Athlete B (starts in the round of 40 cals where athlete A finished) and completes 15 Cal Row, 40 Burpee Box Jump Overs, 30 Cal Row, 30 DBL DB Box Step Overs, 20 Cal Row and 10 DBL DB Burpee Box Step Overs
- Score is 145
Athlete C (starts in the round of 20 DBL DB Burpee Box Step Overs, where athlete B finished) and completes 10 DBL DB Burpee Box Step Overs, 10 Cal Row, 10 DBL DB Devils Press + DBL DB Box Step Overs, 50 Cal Row and 33 Box Jump Overs

- Score is 113

The team captain will submit each athlete’s individual score.

Competition Corner will automatically combine the scores of each athlete to provide a total team score.

Required Equipment

C2 Rower
Box of appropriate height for the athlete’s division
Pair of Dumbbells*

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
25lb – 11kg
20lb – 10kg
15lb – 7kg

Movement Standards

Please note gymnastic grips or straps will not be acceptable at any point during Workout 5.

Cal Row

The rep begins with the athlete on the rower and the screen set to zero
The reps and sets is credited when the monitor shows the prescribed calories before the athlete begins their next movement.
The rower must be reset for each set.

Box Jump Over (step down required)

The rep begins with the athlete on one side of the box, with both feet on the ground.
The rep ends and is credited when the athlete’s feet have reached the ground on the other side of the box
During the movement:
- Box-facing and lateral jumps are permitted
- The athlete must jump to the top of the box
  - A two-foot takeoff is not required as long as both feet are simultaneously in the air at some point during the jump
  - Step-ups are NOT permitted
- Both the athlete’s feet must touch the top of the box at the same time
- No other portion of the athlete’s body, other than their feet, may touch the box
- There is no requirement to stand tall while on top of the box
- A step-down is required on the other side of the box
Completely jumping over the box is NOT permitted and will result in a no-rep
Athletes are required to step down from the top of the box
Note: Modified Division only, stepping up is permitted

Burpee Box Jump Overs (step down required)

The rep begins with the athlete on one side of the box
The rep ends and is credited when the athletes feet have reached the ground on the other side of the box
During the movement:
- Stepping and/or jumping back to reach the bottom and top of the burpee is permitted.
- Chest and thighs must clearly touch the ground with the body within the width of the box.
- Burpees must be box facing
- Box-facing and lateral jumps are permitted
- The athlete must jump to the top of the box
  - A two-foot take off is not required as long as both feet are simultaneously in the air at some point during the jump
- Only the athlete’s feet may touch the box
- There is no requirement to stand tall while on top of the box
- A step-down is required on the other side of the box
Completely jumping over the box is NOT permitted and will result in a no-rep
Note: Modified Division only, stepping up is permitted

Double Dumbbell Box Step Over

The rep begins with the athlete on one side of the box with both dumbbells held off the ground
The rep ends and is credited when the athlete’s feet have reached the ground on the other side of the box with the dumbbells held off the ground
During the movement:
- Dumbbells may be held in any position
- Box-facing and lateral step overs are permitted
- Both the athlete’s feet must touch the top of box at the same time
- Only the athlete’s feet may touch the box
- There is no requirement to stand tall while on top of the box
- A step-down is required on the other side of the box
Completely stepping over the box, and not making contact with the top of the box, is NOT permitted and will result in a no-rep

Double Dumbbell Burpee Box Step Over

The rep begins with the athlete on one side of the box
The rep ends and is credited when the athlete’s feet have reached the ground on the other side of the box with the dumbbells held off the ground
During the movement:
- Burpees must be box facing
- Stepping and/or jumping back to reach the bottom and top of the burpee is permitted
- Chest and thighs must clearly touch the ground between the dumbbells
- Athletes will then stand and lift the dumbbells up to the top of the burpee, either to the deadlift position or the front-rack before beginning the step-over
- Box-facing and lateral step overs are permitted
- Both the athlete’s feet must touch the top of box at the same time
- Only the athlete’s feet may touch the box
- There is no requirement to stand tall while on top of the box
- Dumbbells may be held in any position
- There is no requirement to set down the dumbbells between reps
- A step-down is required on the other side of the box
Completely stepping over the box is NOT permitted and will result in a no-rep

Double DB Devils Press + Double DB Box Step Over

The rep begins with the athlete on one side of the box
The rep ends and is credited when the athlete’s feet have reached the ground on the other side of the box with the dumbbells held off the ground
During the movement:
- The athlete must perform a DB Devils Press
- The athlete must reach a push up position holding both dumbbells, the chest making full contact with the ground 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; and 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.
After the DB Devils Press, athletes must perform a DB Box Step Over
- Dumbbells may be held in any position
- Box-facing and lateral step overs are permitted
- Both the athlete’s feet must touch the top of box at the same time
- Only the athlete’s feet may touch the box
- There is no requirement to stand tall while on top of the box
- A step-down is required on the other side of the box
Completely stepping over the box, and not making contact with the top of the box, is NOT permitted and will result in a no-rep

OTHER RULES & RECOMMENDATIONS

Please note gymnastic grips or straps will not be acceptable at any point during Workout 5, or will result in disqualification.

Reset the rower for each set of calories. Athletes may receive assistance with this.

Be sure the athlete has adequate space to safely complete all movements.

Clear the area of all extra equipment, people, or other obstructions.

Teams do not need to perform this workout in the same location or immediately after each other, but Athlete A must go first, then Athlete B and finally Athlete C.

Workout 6

Released: Thursday, October 31, 2024 | Scores due Wednesday, November 6, 2024

Workout 6

For Time

150 Wallballs

Starting at min 0, every 3min:

15 Power Snatches

Elite/Rx/Intermediate/Masters

For Time

150 Wallballs (20, 14lb)

Starting at min 0, every 3min: 15 Power Snatches (75, 55b)

Modified Workout Variation

For Time

150 Wallballs (14, 10lb)

Starting at min 0, every 3min: 10 Power Snatches (45, 35b)

Workout Flow

This is a for time workout that each athlete per team will perform, for a total combined time.
At the start, the athlete will have 15 minutes to complete 150 wall balls.
Starting at 00:00 and every three minutes on the three minutes athletes must perform 15 power snatches.
If an athlete is unable to complete the 15 power snatches within a given three minute window, the workout is over, and the score will be the time cap plus 1 second added for every missed rep.
At the completion of each set of 15 power snatches, athletes will continue the wall balls from where they left off.
Athletes will continue in this fashion until they complete 150 wall balls or reach the time cap of 15 minutes.

Scoring

The team score for this workout is the sum of the time by each athlete to complete their work

If time capped, the score will be the time-cap plus 1 second added for every missed rep.

Examples:

Athlete A Completes all 150 wall balls in 14:32
- Score is 14:32
Athlete B completes 145 wall balls
- Score is 15:05

Athlete C completes 123 wall balls
- Score is 15:27

The team captain will submit each athlete’s individual time.

Competition Corner will automatically combine the scores of each athlete to provide a total team score.

Required Equipment

Medicine ball of appropriate weight for the athlete’s division.*
Target of 10ft (305cm) for men and 9ft (274cm) for women
- If using a mounted wall-ball target, it is HIGHLY recommended that the BOTTOM of the target be mounted to the appropriate height.
Barbell
- Required for Men – 45lb or 20kg barbell
- Required for Women – 35lb or 15kg barbell
Weight plates*
Collars

For your convenience, the minimum acceptable weights in kilograms for the wall ball;

20lb – 9kg
14lb – 6kg
10lb – 4kg

For your convenience, the minimum acceptable weights in kilograms for the barbell;

75lb – 34kg
55lb – 25kg
45lb – 20kg
35lb – 15kg

Movement Standards

Please note gymnastic grips or straps will not be acceptable at any point during Workout 6.

Wall Ball

The rep begins with the med-ball in the support position in front of the athletes body
The rep ends and is credited when the center of the ball makes contact with the target at or above the specified target height
During the movement the medicine ball must be taken from the bottom of a squat, hip crease passing clearly below the top of the knees
Athletes may squat clean when taking the ball from the ground
If the ball hits the ground it must come to a rest before initiating the next rep.
- Taking the ball from the rebound is a no rep.

Power Snatch

The rep begins with the bar on the ground and collars on the outside of the plates.
The rep ends and is credited when the barbell is supported overhead, with the hips, knees, and arms clearly extended and the barbell clearly directly over or slightly behind the middle of the body with the feet in line
During the movement:
- The hip crease must remain above the top of the knees when the bar is overhead
- The athlete may choose to do a muscle snatch, power snatch or split snatch.
  - Both feet must return and be in line under the athlete’s body while the barbell is supported in the overhead position
- No part of the body other than the feet may touch the ground, this will count as a no-rep

OTHER RULES & RECOMMENDATIONS

Please note gymnastic grips or straps will not be acceptable at any point during Workout 6, or will result in disqualification.

Be sure the athlete has adequate space to safely complete all movements.

Clear the area of all extra equipment, people, or other obstructions.