2025 Team Online Challenge & Qualifier

Workout 1

Released: Thursday, November 13, 2025

Scorecard
Submit Score

Presented By

BREAKDOWN

For total reps

7min Per Athlete

EMOTM – 7 Bar-Facing Burpees
In remaining time each minute, chip through the following:

27 Clean & Jerks (135, 95lb)
21 Clean & Jerks (185, 125lb)
15 Clean & Jerks (225, 155lb)
9 Clean & Jerks (275, 175lb)
Max Rep Clean & Jerks (315, 200lb)

*Athlete A starts on the 27 Clean & Jerks. If they complete all 27 reps, they’ll advance to the 21 reps at the heavier load, and continue as far as they can until their 7min are complete. Athlete B will start their portion wherever Athlete A concludes, and Athlete C will start their portion wherever Athlete B concludes.

For total reps

7min Per Athlete

EMOTM – 7 Bar-Facing Burpees
In remaining time each minute, chip through the following:

27 Clean & Jerks (95, 65lb)
21 Clean & Jerks (135, 95lb)
15 Clean & Jerks (185, 125lb)
9 Clean & Jerks (225, 155lb)
Max Rep Clean & Jerks (255, 165lb)

*Athlete A starts on the 27 Clean & Jerks. If they complete all 27 reps, they’ll advance to the 21 reps at the heavier load, and continue as far as they can until their 7min are complete. Athlete B will start their portion wherever Athlete A concludes, and Athlete C will start their portion wherever Athlete B concludes.

For total reps

7min Per Athlete

EMOTM – 7 Bar-Facing Burpees
In remaining time each minute, chip through the following:

27 Clean & Jerks (95, 65lb)
21 Clean & Jerks (135, 95lb)
15 Clean & Jerks (185, 125lb)
9 Clean & Jerks (225, 155lb)
Max Rep Clean & Jerks (255, 165lb)

*Athlete A starts on the 27 Clean & Jerks. If they complete all 27 reps, they’ll advance to the 21 reps at the heavier load, and continue as far as they can until their 7min are complete. Athlete B will start their portion wherever Athlete A concludes, and Athlete C will start their portion wherever Athlete B concludes.

For total reps

7min Per Athlete

EMOTM – 5 Bar-Facing Burpees
In remaining time each minute, chip through the following:

27 Clean & Jerks (95, 65lb)
21 Clean & Jerks (115, 85lb)
15 Clean & Jerks (135, 95lb)
9 Clean & Jerks (155, 105lb)
Max Rep Clean & Jerks (185, 125lb)

*Athlete A starts on the 27 Clean & Jerks. If they complete all 27 reps, they’ll advance to the 21 reps at the heavier load, and continue as far as they can until their 7min are complete. Athlete B will start their portion wherever Athlete A concludes, and Athlete C will start their portion wherever Athlete B concludes.

DETAILS

Athletes will start standing tall with their back to the barbell.

At “0:00”, complete 7 bar-facing burpees. Once complete, athletes will start performing clean & jerks at their first prescribed weights.

At the 01:00 mark, athletes will complete 7 bar-facing burpees and then continue with clean & jerks, where they left off.

Athletes will continue in this fashion, completing 7 bar-facing burpees at the 02:00, 03:00, 04:00, 05:00, 06:00 and continuing where they left off on the clean & jerks.

The score is the total reps completed, including the burpees, within the 7 minute time cap.

Athlete A
After completing the 7 bar-facing burpees, athletes start with the first set of clean & jerks at the set of 27 clean & jerks.

Athlete B
After completing their 7 bar-facing burpees, athlete B will start their clean & jerks from where athlete A ends.
Example: If Athlete A gets through 14 of the set of 21 C&Js, then Athlete B will complete 7 burpees and resume the work at rep 15 of the set of 21 C&Js.

Athlete C
After completing their 7 bar-facing burpees, athlete C will start their clean & jerks from where athlete B ends.
Example: If Athlete B gets through 5 of the set of 9 C&Js, then Athlete C will complete 7 burpees and resume the work at rep 6 of the set of 9 C&Js.

NOTES

  • Recommend using a clock/timer counting-up from 00:00-07:00.
  • Collars must be on the bar, outside of all plates.
  • Clean & Jerks must be COMPLETED before the top of the minute (i.e, 01:00, 02:00, etc.).
  • Multiple barbells are permitted.
  • Athletes MAY receive assistance adjusting barbells.
  • Bar-facing burpees can be completed while the barbell is being adjusted, as long as the movement standards are being met.
    The 7 bar-facing burpees WILL BE counted in the overall score.
  • Gymnastics grips are NOT permitted for this workout.

The score for this workout is the team’s total cumulative reps across all three 7 min AMRAP’s.

1 Bar-facing burpee = 1 Rep
1 Clean & Jerk = 1 Rep

The team captain must submit individual scores for each member; the system will automatically total the team score.

If any athlete performs the modified workout, the “modified” checkbox must be selected, even if others did the workout as prescribed.

TIEBREAK: The total reps of Athlete A.

  • Standard Barbell
    • Men 45lb or 20kg
    • Women 35lb or 15kg
  • Standard bumper plates
  • Collars


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 may be disqualified from the competition.

Athletes may receive assistance with their equipment during the workout.

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 while facing the bar, their body clearly within the plates on the barbell.

The rep is completed and 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 and top of the burpee is permitted.

Chest and thighs must clearly touch the ground while facing the bar.

The athlete must jump over the barbell, a two-foot take off is not required as long as both feet are simultaneously in the air 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.

Clean & Jerk
The rep begins with the bar on the ground and collars on the outside of the plates.

The rep is completed and credited when the barbell is supported overhead, with the knees, hips 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 clean:
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.

No part of the body other than the feet may touch the ground.

During the jerk:
The athlete may choose to do a strict press, push press, or jerk.

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.

The athlete does not have to stand up to full extension in the clean before performing the shoulder-to-overhead.

Workout 2

Released: Thursday, November 13, 2025

Scorecard
Submit Score

Presented By

BREAKDOWN

Each athlete performs one of the following 12min AMRAP varieties:

ATHLETE A

150 Double-unders
90 Wall Balls (10, 9 ft)
60 Pull-ups
30 Overhead Squats
18 Bar Muscle-ups

ATHLETE B

75 Double-unders
45 Wall Balls (10, 9 ft)
30 Pull-ups
15 Overhead Squats
9 Bar Muscle-ups

ATHLETE C

50 Double-unders
30 Wall Balls (10, 9 ft)
20 Pull-ups
10 Overhead Squats
6 Bar Muscle-ups

(20, 14lb) (145, 100lb)

Each athlete performs one of the following 12min AMRAP varieties:

ATHLETE A

150 Double-unders
90 Wall Balls (10, 9 ft)
60 Pull-ups
30 Overhead Squats
18 Bar Muscle-ups

ATHLETE B

75 Double-unders
45 Wall Balls (10, 9 ft)
30 Pull-ups
15 Overhead Squats
9 Bar Muscle-ups

ATHLETE C

50 Double-unders
30 Wall Balls (10, 9 ft)
20 Pull-ups
10 Overhead Squats
6 Bar Muscle-ups

(20, 14lb) (115, 80lb)

Each athlete performs one of the following 12min AMRAP varieties:

ATHLETE A

150 Double-unders
75 Wall Balls (10, 9 ft)
45 Pull-ups
30 Overhead Squats
15 Bar Muscle-ups

ATHLETE B

100 Double-unders
50 Wall Balls (10, 9 ft)
30 Pull-ups
20 Overhead Squats
10 Bar Muscle-ups

ATHLETE C

50 Double-unders
25 Wall Balls (10, 9 ft)
15 Pull-ups
10 Overhead Squats
5 Bar Muscle-ups

(20, 14lb) (115, 80lb)

Each athlete performs one of the following 12min AMRAP varieties:

OPTION A

150 Single-unders
75 Wall Balls (10, 9 ft)
45 Jumping Pull-ups
30 Overhead Squats
15 Jumping Chest-to-Bar

OPTION B

100 Single-unders
50 Wall Balls (10, 9 ft)
30 Jumping Pull-ups
20 Overhead Squats
10 Jumping Chest-to-Bar

OPTION C

50 Single-unders
25 Wall Balls (10, 9 ft)
15 Jumping Pull-ups
10 Overhead Squats
5 Jumping Chest-to-Bar

(14, 10lb) (75, 55lb)

DETAILS

Option A

  • Athletes will start standing tall with their backs to the jump rope.
  • At “go”, athletes complete 150 double-unders.
  • Then, 90 wall balls.
  • Then, 60 pull-ups.
  • Then, 30 overhead squats.
  • Then, 18 bar muscle-ups.
  • If athletes complete 18 bar muscle-ups, they’ll move back to the double unders.
  • The score is the total reps completed within 12 minutes.

 

Option B

  • Athletes will start standing tall with their back to the jump rope.
  • At “go”, athletes complete 75 double-unders.
  • Then, 45 wall balls.
  • Then, 30 pull-ups.
  • Then, 15 overhead squats.
  • Then, 9 bar muscle-ups.
  • If athletes complete 9 bar muscle-ups, they’ll move back to the double-unders.
  • The score is the total reps completed within 12 minutes.

 

Option C

  • Athletes will start standing tall with their back to the jump rope.
  • At “go”, athletes complete 50 double-unders.
  • Then, 30 wall balls.
  • Then, 20 pull-ups.
  • Then, 10 overhead squats.
  • Then, 6 bar muscle-ups.
  • If athletes complete 6 bar muscle-ups, they’ll move back to the double-unders.
  • The score is the total reps completed within 12 minutes.

The score for this workout is the team’s total cumulative reps across all three 12 min AMRAP’s

  • 1 Double-under = 1 Rep
  • 1 Wall ball = 1 Rep
  • 1 Pull-up = 1 Rep
  • 1 Overhead squat = 1 Rep
  • 1 Bar muscle-up = 1 Rep

The team captain must submit individual scores for each member; the system will automatically total the team score. 

 

If any athlete performs the modified workout, the “modified” checkbox must be selected, even if others did the workout as prescribed.

TIEBREAK: Highest rep total by any one athlete on the team.

  • Jump Rope
  • Wall Ball
  • Pull-Up Bar
  • Standard Barbell
    • Men 45lb or 20kg
    • Women 35lb or 15kg
  • Standard bumper plates
  • Collars

 

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 may be disqualified from the competition. 


Athletes may not receive assistance with their equipment during the workout.

Double Under

  • The rep begins with the jump rope in the athlete’s hands.
  • The rep is completed and 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 Under

  • The rep begins with the jump rope in the athlete’s hands.
  • The rep is completed and 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.

 

Pull-ups

  • The rep begins with the arms fully extended and feet off the ground.
  • The rep is completed and credited when the chin clearly comes above the pullup bar.
  • During the movement:
    • Any style grip is permitted.
    • Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.

 

Overhead Squats

  • The rep begins with the bar in the overhead position.
  • The rep is completed and credited when the athlete’s hips, knees and arms are clearly locked out and extended with the bar over the middle of the body, or slightly behind when viewed from the profile.
  • During the movement:
    • The athlete may get the bar overhead in any fashion.
    • the athlete must pass through a full squat with the hips clearly going below the knees
    • No part of the body other than the feet may touch the ground.
    • No part of the body other than the hands may touch the bar.
  • A squat snatch is permitted when taking the bar from the ground, as long as all other standards are met.
  • Collars must be on the outside of the weights.




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.

 

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 is completed and 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, arms fully extended while holding the pull-up bar.
  • The rep is completed and 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.


Wall Ball Shots

  • The rep begins with the med-ball in the front rack position with the athlete’s hips below the top of the knee.
  • 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 med-ball must be taken from the bottom of a squat, hip crease passing clearly below the knee.
    • 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 into the next rep is a no rep.

Workout 3

Released: Thursday, November 13, 2025

Scorecard
Submit Score

Presented By

BREAKDOWN

3 Rounds for Max Reps
1 min per movement

Alt DB Snatches
Single DB Box Step-overs
Alt DB Hang Clean & Jerks
Box Jump Overs

Rest 1 min between rounds

(50, 35lb) | (24, 20in)

3 Rounds for Max Reps
1 min per movement

Alt DB Snatches
Single DB Box Step-overs
Alt DB Hang Clean & Jerks
Box Jump Overs

Rest 1 min between rounds

(50, 35lb) | (24, 20in)

3 Rounds for Max Reps
1 min per movement

Alt DB Snatches
Single DB Box Step-overs
Alt DB Hang Clean & Jerks
Box Jump Overs

Rest 1 min between rounds

(50, 35lb) | (24, 20in)

3 Rounds for Max Reps
1 min per movement

DB Snatches
Body-weight Box Step-overs
DB Hang Clean & Jerks

Rest 2 min between rounds

(35, 20lb) | (24, 20in)

DETAILS

  • Athletes will start standing tall with their back to the dumbbell.

  • At “go”, athletes will have from the 00:00-01:00 (1 minute) to complete as many alternating dumbbell snatches as possible.

  • Then, from the 1:00-2:00 (1 minute) complete as many single dumbbell box step-overs as possible.

  • Then, from the 2:00-3:00 (1 minute) complete as many single arm dumbbell hang clean & jerks as possible.

  • Then, from the 3:00-4:00 (1 minute) complete as many box jump overs as possible.

  • Then, from the 4:00-5:00 (1 minute) rest.

  • At the 5:00 mark, athletes will begin round 2 of this workout continuing in the same fashion.

    • 5:00-6:00 Single Alt DB snatches.

    • 6:00-7:00 Single DB box step-overs.

    • 7:00-8:00 Single Alt DB hang clean & jerks.

    • 8:00-9:00 Box jump overs.

    • 9:00-10:00 Rest

  • At the 10:00 mark, athletes will begin round 3 of this workout continuing in the same fashion.

  • The score is the total reps completed over 3 rounds.

NOTES

  • Gymnastics grips are NOT permitted for this workout.

The score for this workout is the team’s total cumulative reps across all three workouts.

  • 1 Single Alt DB Snatch = 1 Rep
  • 1 Single DB Box step-over = 1 Rep
  • 1 Single Alt DB hang clean & jerk = 1 Rep
  • 1 Box Jump Over = 1 Rep

The team captain must submit individual scores for each member; the system will automatically total the team score. 

If any athlete performs the modified workout, the “modified” checkbox must be selected, even if others did the workout as prescribed.

 

TIEBREAK: Highest rep total by one athlete on the team.

  • One (1) Dumbbell at the appropriate weight for the athletes division*
  • Box of appropriate height.
    • 24 inches = no less than 60.96 cm
    • 20 inches = no less than 50.80 cm

If using an adjustable dumbbell, the largest plates allowed are standard-sized 10-lb (5-kg)

metal change plates (9 inches in diameter). In addition, when the dumbbell is at rest, the top

of the handle cannot be less than 2.5 inches off the ground. 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 dumbbells;

  • 50lb – 22.5kg
  • 35lb – 15kg
  • 20lb – 10kg

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.

ALTERNATING DUMBBELL SNATCH

  • The rep begins with both heads of the dumbbell touching the ground.
  • The rep is completed and credited when the DB is overhead with elbow, shoulders, hips, and knees clearly fully extended with the DB clearly over the middle of the athlete’s body when viewed from profile.
  • During the movement:
    • Both heads of the dumbbell must touch the ground.
    • The dumbbell must be lifted overhead in one fluid motion.
    • Touch-and-go is permitted. 
    • Bouncing the dumbbell is NOT permitted.
    • The non-lifting hand and arm may not assist by intentionally making contact with the body for support
      • Incidental contact is Ok
    • Athletes must alternate arms for every rep.
  • Athletes may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch.
    • Both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

Single Dumbbell Box Step Over

  • The rep begins with the athlete on one side of the box with the dumbbell held off the ground.
  • The rep is completed and credited when the athlete’s feet have reached the ground on the other side of the box with the dumbbell held off the ground.
  • During the movement:
    • Dumbbell may be held in any position.
    • Box-facing and lateral step overs are permitted.
    • Both the athlete’s feet must touch the top of the 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.

ALTERNATING DUMBBELL HANG CLEAN & JERK

  • The rep begins with the DB held in the hang position.
    • The “hang” position is the DB at or below the hips and off the ground.
    • Athletes MUST establish a hang position whenever taking the DB from the ground.
      • A deadlift must be performed when taking the DB from the ground.
  • The rep is completed and credited when the dumbbell is locked out overhead, with the hips, knees, and arms clearly extended and the dumbbell clearly directly over or slightly behind the middle of the body. 
  • During the movement:
    • The athlete must move the DB from the hang to the top of the shoulders and then overhead.
    • The DB can be taken from the outside or inside of the legs.
    • One head of the DB must touch the top of the shoulder before taking it overhead.
    • Strict press, push press, jerk, or thruster are all permitted when taking the DB overhead.
    • Athletes must alternate arms for every rep.
  • The DBs must stop at the shoulder before going overhead.

BOX JUMP OVER

  • The rep begins with the athlete on one side of the box.
  • The rep is completed and credited when both of 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.
    • Both the athlete’s feet must touch the top of the box at the same time.
    • A two-foot take off is not required as long as both feet are simultaneously in the air during the jump.
    • There is no requirement to stand tall while on top of the box.
    • Contact of the hands on the body or box is NOT permitted.
    • Athletes may step down or jump down.
      • Rebounding reps are NOT permitted and will result in a no rep. Athletes must show control on the ground before initiating the next repetition.

Workout 4

Released: Thursday, November 13, 2025

Scorecard
Score 1
Score 2
Score 3

Presented By

BREAKDOWN

Gymnastics Test
Max Free-standing Handstand Hold

Monostructural Test
2k Row

Strength Test
3RM Thruster from the floor

Athlete A – Gymnastics + Strength Test
Athlete B – Gymnastics + Monostructural
Athlete C + Monostructural + Strength Test

Gymnastics Test
Wall-Supported Handstand Hold

Monostructural Test
2k Row

Strength Test
3RM Thruster from the floor

Athlete A – Gymnastics + Strength Test
Athlete B – Gymnastics + Monostructural
Athlete C + Monostructural + Strength Test

Gymnastics Test
Wall-Supported Handstand Hold

Monostructural Test
2k Row

Strength Test
3RM Thruster from the floor

Athlete A – Gymnastics + Strength Test
Athlete B – Gymnastics + Monostructural
Athlete C + Monostructural + Strength Test

Gymnastics Test
Wall-Supported Handstand Hold

Monostructural Test
2k Row

Strength Test
3RM Thruster from the floor

Athlete A – Gymnastics + Strength Test
Athlete B – Gymnastics + Monostructural
Athlete C + Monostructural + Strength Test

DETAILS

  • Each athlete may perform their prescribed tests in any order.
  • Each athlete must complete both their tests within a 20 minute singular running clock.
  • Athlete A performs the gymnastics and strength test, in any order.
  • Athlete B performs the gymnastics and monostructural test, in any order.
  • Athlete C performs the monostructural and strength test, in any order.

 

GYMNASTICS TEST

  • Athletes will start standing tall with their back to the box or wall.
  • At “go”, perform a max handstand hold.
    • Freestanding for Elite, Rx
    • Wall-Supported for Int, Open, Masters Rx, Modified.
  • Time will begin when the feet leave the floor.
  • Time will stop when any part of their body, other than their hands touches the floor.
  • The score is the time in a handstand.

NOTES
Use a timer/clock counting up.

 

MONOSTRUCTURAL TEST

  • Athletes will start seated on the rower with their hands off the handle.
  • At “go”, complete a 2000 meter row.
  • The score is the time to complete this test.

NOTES

  • Use a Concept 2 or Rogue Echo Rower.
    • Pre-program the rower for a 2000 meter time trial.
  • Click link here for instructions.
  • Move the camera as needed to show the time on the screen at the end of the test.

 

STRENGTH TEST

  • Athletes will start standing tall with their back to the barbell.
  • At “go”, complete a 3 rep max thruster from the floor.
  • The score is the heaviest unbroken 3 rep thruster.

NOTES

  • Lift must be an unbroken 3 reps.
  • When performing the first rep, a squat clean into the thruster is permitted.
  • Resting in between reps is permitted as long as the barbell remains in the front rack position.
  • Collars must be on the barbell, outside of the weights.
  • Must clearly show all weights on the barbell after a successful 3 reps.

This workout has three separately scored components, each individually contributing 33%.

  • SCORE 1: Total time of the gymnastics test completed by Athletes A and B.
  • SCORE 2: Total time of the monostructural test completed by Athletes B and C.
  • SCORE 3: Total weight lifted in the strength test by Athletes C and A.



When submitting, the team captain will be responsible for submitting each individual score for each member of their team, which will automatically sum the team’s score.

 

Please note, if one athlete elects to perform the modified version of the workout, the team must select the modified check-box when submitting their score, even if other members of the team performed as prescribed.

TIEBREAK: NONE

  • Wall space
  • Concept2 or Rogue Echo rower
  • Standard Barbell
    • Men 45lb or 20kg
    • Women 35lb or 15kg
  • Standard bumper plates
  • Collars
Athletes may receive assistance with their equipment during the workout. REQUIREMENTS FOR USING EQUIPMENT MEASURED IN KILOGRAMS  If any part of your equipment is measured in kilograms (kg), including your barbell, plates, or both; you must convert everything to pounds (lb) before totaling your load. How to calculate:
  1. Convert each kilogram weight to pounds by multiplying by 2.2  (Example: 15 kg × 2.2 = 33 lb)
  2. Add all the pound values together (bar + plates).
    • Barbell loads are 20kg = 45lb, 15kg = 35lb.
  3. Round to the nearest whole pound:
    • .5 and above → round up
    • .4 and below → round down
  4. Enter the rounded total on your scorecard.
Examples:
  • Example 1: 20 kg barbell = 45 lb
    • (2 × 45 lb plates) = 90 lb Total = 135 lb → Enter 135 lb
  • Example 2: 15 kg barbell = 35 lb
    • (2 × 20 kg plates = 88 lb)
    • (2 × 0.5 kg plates = 2.2 lb) Total = 125.2 lb → rounds down to 125 lb → Enter 125 lb
*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). Any weight increases with change plates must result in a whole number (no decimal points). 
  • 200.1 to 200.4 lb rounds down to 200 lb
  • 200.5 to 200.9 lb rounds up to 201 lb
Collars cannot be included in the weight.

Free Standing Handstand Hold

  • SET UP:
    • Mark tape lines for a 4×4 foot box (122x122cm).
    • Measure from the inside edge of the tape to the inside edge of the tape.
  • The rep begins (time starts) when both hands touch the ground inside the box and feet are off the ground.
  • The rep is completed and credited (time stops) when:
    • any part of either hand (including fingers) touches the border of the box.
    • any part of either hand (including fingers) touches outside of the box.
    • any part of the athlete’s body, other than the hands, touch the ground.
  • During the movement:
    • Athletes may not rest their legs on their arms (i.e. frog stand).

 

Wall Supported Handstand Hold

  • The rep begins (time starts) with the athletes heels on the wall and hands on the ground.
  • The rep is completed and credited (time stops) 
    • any part of the athlete’s body, other than the hands, touch the ground.
    • any part of their body other than then heels touch the wall.
      • Note, for avoidance of doubt, the athlete’s backside may not make contact with the wall at any point.

 

Row

  • May use a Concept 2 or Rogue Echo Rower.
  • Athletes must pre-program the rower for a 2000 meter time trial.
  • The rep begins with the athlete on the rower, hands not touching the handle, and the screen set to zero
  • The rep is completed and credited when the monitor shows the prescribed meters with the athlete seated on the rower.
  • During the movement:
    • Athletes must remain on the rower until the display reads the work required.

 

Thrusters

  • The rep begins with the bar in the front rack position.
  • The rep is completed and credited when the bar is locked out overhead, with the hips, knees, and arms clearly extended with the bar 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 permitted, an athlete deliberately re-dipping their knees under the bar is NOT permitted. However, an athlete stabilizing by moving their feet is permitted.
  • A full squat clean into the thruster is allowed for the first rep.

Workout 5

Released: Thursday, November 13, 2025

Scorecard
Submit Score

Presented By

BREAKDOWN

For total time

Athlete A
21-15-9 – Deadlifts
7-5-3 – Wall-walks + Strict Wall-facing HSPU

Athlete B
21-15-9 – Deadlifts
9-7-5 – Wall-walks

Athlete C
21-15-9 – Deadlifts
21-15-9 – Strict HSPU

(225, 155lb)

For total time

Athlete A
21-15-9 – Deadlifts
9-7-5 – Wall-walks

Athlete B
21-15-9 – Deadlifts
21-15-9 – Handstand Push-ups

Athlete C
21-15-9 – Deadlifts
9-7-5 – Strict HSPU

(185, 125lb)

For total time

Athlete A
21-15-9 – Deadlifts
9-7-5 – Wall-walks

Athlete B
21-15-9 – Deadlifts
21-15-9 – Handstand Push-ups

Athlete C
21-15-9 – Deadlifts
9-7-5 – Strict HSPU

(225, 155lb)

For total time

Athlete A
21-15-9 – Deadlifts
9-7-5 – Modified Wall-walks

Athlete B
21-15-9 – Deadlifts
21-15-9 – Hand-Release Push-ups

Athlete C
21-15-9 – Deadlifts
12-9-6 – Hand-Release Push-up + Modified Wall-Walk

(155, 105lb)

DETAILS

  • Athlete A 

    • Athletes will start standing tall with their back to the barbell.
    • At “go”, athletes will complete 21 deadlifts.
    • Then, 7 [wall-walk + strict wall-facing handstand push up]. 
      • Wall walk up, perform strict HSPU, wall walk down = 1 rep
    • Then, 15 deadlifts.
    • Then, 5 [wall-walk + strict wall-facing handstand push up].
      • Wall walk up, perform strict HSPU, wall walk down = 1 rep
    • Then, 9 deadlifts.
    • Finally, 3 [wall-walk + strict wall-facing handstand push up].
      • Wall walk up, perform strict HSPU, wall walk down = 1 rep
    • The score is the time to complete.

     

    Athlete B

    • Athletes will start standing tall with their back to the barbell.
    • At “go”, athletes complete 21 deadlifts.
    • Then, 9 wall-walks.
    • Then, 15 deadlifts.
    • Then, 7 wall-walks.
    • Then, 9 deadlifts.
    • Finally, 5 wall-walks.
    • The score is the time to complete.

     

    Athlete C

    • Athletes will start standing tall with their back to the barbell.
    • At “go”, athletes complete 21 deadlifts.
    • Then, 21 strict handstand push ups.
    • Then, 15 deadlifts.
    • Then, 15 strict handstand push ups.
    • Then, 9 deadlifts.
    • Finally, 9 strict handstand push ups.
    • The score is the time to complete.

     

    NOTES

    • Athletes may receive assistance with the barbell.
    • The camera may be moved during the gymnastics portion to clearly show the standards being met.
    • Gymnastics grips are NOT permitted for this workout.

The score for this workout is the team’s total cumulative time.

When submitting, the team captain will be responsible for submitting each individual score for
each member of their team, which will automatically sum the team’s score.

Please note, if one athlete elects to perform the modified version of the workout, the team must
select the modified checkbox when submitting their score, even if other members of the team
performed as prescribed.

TIME CAP: If an athlete time caps, they must assess a 10-second penalty for every incomplete
repetition and add it to the 12-minute time cap.

TIME CAP EXAMPLE

Athlete did not finish and was 13 reps short of completing the set.

PENALTY RULE
+10 seconds for every incomplete repetition.

CALCULATION
13 missed reps × 10 seconds = 130 seconds (2 minutes 10 seconds)

FINAL SCORE
12:00 (time cap) + 2:10 (penalty) = 14:10

  • Tape to mark the floor
  • Standard Barbell
    • Men 45lb or 20kg
    • Women 35lb or 15kg
  • Standard bumper plates
  • Collars

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.

Deadlifts

  • The rep begins with the barbell on the ground.
  • The rep is completed and credited when the athlete’s hips and knees are fully extended, and shoulders are behind the barbell.
  • During the movement:
    • The hands must be outside the knees, sumo deadlifts are NOT permitted.
    • Deliberately bouncing the barbell is NOT permitted.

Wall Walk + Wall Facing HSPU 

  • SET UP:
    • Mark a tape line to designate the start/finish line.
    • Measure from the wall to the edge of the tape that is CLOSEST to the wall. 
      • Women, the distance from the wall to the tape is 55 inches. 
      • Men, the distance is 60 inches. 
    • This first line will be the start and finish line for each repetition.
    • Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall.
    • The tape line placed 10 inches from the wall must be 30 inches (76cm) in length and NO WIDER than 2 inches (5cm).
  • The rep begins with:
    • the athlete lying down, the chest, thighs and feet touching the ground and both hands touching the 60/55-inch tape line (fingers touching is ok)
    • both hands must remain on the tape line until both feet are on the wall.
  • 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 and both hands touching the 60/55-inch tape line (fingers touching is ok).
  • During the movement:
    • at the top, both hands must touch the tape line at the 10-inch mark before the athlete may descend into the Strict HSPU.
    • Any part of the hands or fingers may touch the tape line.
    • Both hands must remain on the designated tape line during the strict handstand pushup.
    • The head must make contact with the ground.
    • The athlete must return to the lockout position with hands on the tape line, only the toes on the wall, arms, hips, and legs fully extended; feet within the width of the hands and shoulders in line with the body.
    • Kipping is NOT permitted.
    • On the descent, the feet must remain on the wall until both hands are touching the 60/55-inch line.
  • If one or both hands are not touching the tape line at any time, the repetition will not count and the athlete will need to start again from the lockout position.
  • 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).

Wall Walk

  • SET UP:
    • Mark a tape line to designate the start/finish line.
    • Measure from the wall to the edge of the tape that is CLOSEST to the wall. 
      • For women, the distance from the wall to the tape is 55 inches (139cm). 
      • For men, the distance is 60 inches (152cm). 
    • This first line will be the start and finish line for each repetition.
    • Tape a second line that leaves 10 inches (25cm) of space between the tape’s far edge and the wall.
    • The tape line placed 10 inches from the wall must be 30 inches (76cm) in length and NO WIDER than 2 inches (5cm).
  • The rep begins with:
    • the athlete lying down, the chest, thighs and feet touching the ground and both hands touching the 60/55-inch tape line (fingers touching is ok)
    • both hands must remain on the tape line until both feet are on the wall.
  • 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 and both hands touching the 60/55-inch tape line (fingers touching is ok).
  • During the movement:
    • both hands must remain on the tape line until both feet are on the wall. 
    • at the top, 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.
    • on the descent, the feet must remain on the wall until both hands are touching the 60/55-inch 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)

Strict HSPU

  • The rep begins with the athlete in the lockout position with hands on the tape line, 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.
  • The rep is completed and credited when the athlete returns to the lockout position with hands on the tape line, 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.
  • During the movement:
    • Athletes can get into and out of the handstand position in any fashion.
    • Both hands (any part, including the fingers) must touch and remain on the tape line at the 10-inch mark before the athlete may descend.
    • At the bottom, the head must make contact with the ground.
    • Only the heels can come into contact with the wall for the duration of the movement. 
    • Kipping is NOT permitted.
  • If one or both hands are not touching the tape line at any time, the repetition will not count and the athlete will need to start again from the lockout position.
  • 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).

Handstand Push-up

  • The rep begins with the athlete in the lockout position with hands on the tape line, 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.
  • The rep is completed and credited when the athlete returns to the lockout position with hands on the tape line, 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.
  • During the movement:
    • Athletes can get into and out of the handstand position in any fashion.
    • Both hands (any part, including the fingers) must touch and remain on the tape line at the 10-inch mark before the athlete may descend.
    • At the bottom, the head must make contact with the ground.
    • Only the heels can come into contact with the wall for the duration of the movement. 
    • Kipping and/or strict is permitted.
  • If one or both hands is not touching the tape line at any time, the repetition will not count and the athlete will need to start again from the lockout position.
  • 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).

Wall Walks (Modified)

  • The rep begins with the athlete lying down and the chest, thighs and feet touching the ground with both the hands clearly in front of the 55 inch (139cm) tape line. 
  • During the movement:
    • The athletes walk up the wall until both hands are clearly on the other side of the 55 inch tape line. (no part of the hand touching the tape).
  • The rep is completed and credited when the athlete returns to the starting position, lying down with the chest, thighs and feet touching the ground with both the hands clearly in front of the 55 inch tape line.
  • Tape line:
    • 30 inches long, 2 inches wide and 55 inches from the wall
    • 55 inches (139 cm) wall to INSIDE edge of tape
    • 30 inches (76 cm) in length
    • 2 inches (5cm) in width.

Hand Release Push-Up + Modified Wall Walk

Hand Release Push-Up (combined with modified wall walk)

  • 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 is completed and 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
  • At the completion of the hand release pushup, athletes will then complete a modified wall walk.
    • See below for modified wall walk standard.

Hand Release Push-Up (Combined with Modified Wall Walk)

  • The rep begins at the completion of the hand release pushup (top of the plank), the hands clearly in front of the 55 inch (139cm) tape line. 
  • During the movement:
    • The athletes walk up the wall until both hands are clearly on the other side of the 55 inch tape line. (no part of the hand touching the tape).
  • The rep is completed and credited when the athlete returns to the starting position, lying down with the chest, thighs and feet touching the ground with both the hands clearly in front of the 55 inch tape line.
  • Tape line:
    • 30 inches long, 2 inches wide and 55 inches from the wall
    • 55 inches (139 cm) wall to INSIDE edge of tape
    • 30 inches (76 cm) in length
    • 2 inches (5cm) in width.

Hand Release Push-Up 

  • 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 is completed and 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 athlete’s chest must clearly touch the ground.
    • Both the athlete’s hands must clearly come off the ground at the same time.
Socal