2021-2022 Indy Online Challenge & Qualifier Workouts

Workout 1: Death By 2.0

Released: October 4, 2021 / Scores Due: October 14, 2021 @ 11:59pm ET

Elite/Rx

In 8min complete 4 Rounds of:
8 Burpee Box Jump Overs (24, 20in)
8 Hang Power Snatches (115, 80lb)
8 Thrusters

If all work is completed beneath the 8 minute cap, rest the remainder and wait until the 8 minute mark, right into…

In 7min complete 4 Rounds of:
8 Burpee Box Jump Overs (24, 20in)
8 Hang Power Snatches (115, 80lb)
8 Thrusters

If all work is completed beneath the 7 minute cap, rest the remainder and wait until the 15 minute mark, right into…

In 6min complete 4 Rounds of:
8 Burpee Box Jump Overs (24, 20in)
8 Hang Power Snatches (115, 80lb)
8 Thrusters

If all work is completed beneath the 6 minute cap, rest the remainder and wait until the 21 minute mark, right into…

In 5min complete 4 Rounds of:
8 Burpee Box Jump Overs (24, 20in)
8 Hang Power Snatches (115, 80lb)
8 Thrusters

WORKOUT DESCRIPTION

FLOW

This workout begins with the athlete standing tall behind the box. At the start of the clock, the athlete will begin performing 8 burpee box jump overs. After completion of the last burpee the athlete must move to the barbell and complete 8 hang power snatches, followed by 8 thrusters. The athlete may go right into the thrusters once the snatch work is complete if they choose; no reset is required. At the completion of the thrusters, the athlete will start the next round in the same fashion to complete a total of 4 rounds within the first 8 minute window.

If all work is completed within the 8 minute cap, the athlete must record the time completed and rest in the remaining time.

At the 8 minute mark, the athlete will then complete 4 rounds of 8 burpee box jump overs, 8 hang power snatches and 8 thrusters but now in a 7 minute window.

If all work is completed within the 7 minute cap (before 15:00 elapsed time on clock), the athlete must record the time completed and rest in the remaining time.

At the 15 minute mark, the athlete will then complete 4 rounds of 8 burpee box jump overs, 8 hang power snatches and 8 thrusters but now in a 6 minute window.

If all work is completed within the 6 minute cap (before 21:00 elapsed time on clock), the athlete must record the time completed and rest in the remaining time.

At the 21 minute mark, the athlete will then complete 4 rounds of 8 burpee box jump overs, 8 hang power snatches and 8 thrusters but now in a 5 minute window.

If all work is completed prior to 26 minutes, the athlete will record the time completed and that will be their score for this workout.

If an athlete does not complete all work within any segment before the prescribed time cap, their workout is done and their score is the total number of repetitions completed, along with time recorded from the previous fully completed segment.

– – –

EQUIPMENT

Box 24” / 20”, Barbell, Plates, Clips or collars

MOVEMENT STANDARDS

BURPEE BOX JUMP OVER

The athlete must be facing the box at the bottom position, with the athlete’s chest and thighs touching the ground. A step out or jump out and back from the bottom of the burpee IS allowed. The athlete must come to his or her feet and jump over the box to the other side where the athlete will start the next rep, again facing the box. The jump must be a two-footed jump, and only the athlete’s feet may touch the box. Landing on top of the box is allowed, but not required. The feet must go over the box not around it. Full extension at the top is not required. Each rep, including the final rep, is complete once the athlete has landed on the other side of the box from the last completed burpee.

**Masters 60 and up may complete step overs in place of the jump over the box.

– – –

HANG POWER SNATCH

Each repetition must start from the hang. Any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, arms straight, shoulders behind the bar) before re-dipping to initiate the hang snatch. The barbell must remain above the knee and below the hip with arms straight at the initiation of each rep. The rep is counted with the bar coming to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Power snatching the barbell from the ground in one continuous motion is not permitted.

– – –

THRUSTER

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. Unless moving directly to the thruster from the snatch, the bar must be cleaned from the ground, no racks allowed. At the bottom of each rep, the hip crease must clearly pass below the top of the knees. A full squat clean into the thruster is allowed when the bar is taken from the floor. The rep is credited when the barbell is locked out overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete’s body.

Elite/Rx

115, 80 lb (52, 36 kg)
24, 20in

intermediate, 45-49, 16-18

95, 65 lb (43, 29 kg)
24, 20in

35-39, 40-44

115, 80 lb (52, 36 kg)
24, 20in

50-54, 55-59

75, 55 lb (34, 25 kg)
24, 20in

60-64, 65+

65, 45 lb (29, 20 kg)
24, 20in (Step-ups & overs allowed)

13-15

65, 45 lb (29, 20 kg)
20in

Modified: Beginner, Scaled

45, 35lb
24, 20in (Step-ups & overs allowed)

Workout 1 Adaptive: Death By 2.0

Released: October 4, 2021 / Scores Due: October 14, 2021 @ 11:59pm ET

Adaptive Upper Impairment Rx

In 8min complete 4 Rounds of:
8 Burpee Box Jump/Step Overs (20in) (Short Stature 12/8”)
8 DB Hang Power Snatches (50/35lb) (Short Stature 35/20lb)
8 Thrusters (35, 20lb) (Short stature 35, 20lb)

If all work is completed beneath the 8min cap, rest the remainder and wait until the 8 min mark, right into…

In 7min complete 4 Rounds of:
8 Burpee Box Jump/Step Overs (20in)
8 DB Hang Power Snatches (50/35lb)
8 Thrusters (35, 20lb)

If all work is completed beneath the 7 min cap, rest the remainder and wait until the 15 min mark, right into…

In 6min complete 4 Rounds of:
8 Burpee Box Jump/Step Overs (20in)
8 DB Hang Power Snatches (50/35lb)
8 Thrusters (35, 20lb)

If all work is completed beneath the 6 min cap, rest the remainder and wait until the 21 min mark, right into…

In 5min complete 4 Rounds of:
8 Burpee Box Jump/Step Overs (20in)
8 DB Hang Power Snatches (35, 20lb)
8 Thrusters (35, 20lb)

WORKOUT DESCRIPTION

FLOW

This workout begins with the Standing athlete standing tall behind the box, Seated athletes will start seated in a wheelchair beside the box. At the start of the clock, the athlete will begin performing 8 burpee box jump/step overs, seated U-turns. After completion of the last burpee/Uturn the athlete must move to the Dumbbell and seated to barbell and complete 8 hang power snatches, followed by 8 thrusters, seated athletes will move to the dips and perform 8 dips. The Standing athlete may go right into the thrusters once the snatch work is complete if they choose; no reset is required. At the completion of the thrusters/Ring Dips, the athlete will start the next round in the same fashion to complete a total of 4 rounds within the first 8 minute window.

If all work is completed within the 8 minute cap, the athlete must record the time completed and rest in the remaining time.

At the 8 minute mark, the athlete will then complete 4 rounds of 8 burpee box jump overs, 8 hang power snatches and 8 thrusters but now in a 7 minute window.

If all work is completed within the 7 minute cap (before 15:00 elapsed time on clock), the athlete must record the time completed and rest in the remaining time.

At the 15 minute mark, the athlete will then complete 4 rounds of 8 burpee box jump overs, 8 hang power snatches and 8 thrusters but now in a 6 minute window.

If all work is completed within the 6 minute cap (before 21:00 elapsed time on clock), the athlete must record the time completed and rest in the remaining time.

At the 21 minute mark, the athlete will then complete 4 rounds of 8 burpee box jump overs, 8 hang power snatches and 8 thrusters but now in a 5 minute window.

If all work is completed prior to 26 minutes, the athlete will record the time completed and that will be their score for this workout.

If an athlete does not complete all work within any segment before the prescribed time cap, their workout is done and their score is the total number of repetitions completed, along with time recorded from the previous fully completed segment.

– – –

EQUIPMENT

Seated
Box 20”, Barbell, Plates, Clips or collars, 2x Gymnastic Rings

Standing
Box 20”, Dumbbell(s)

MOVEMENT STANDARDS

STANDING MOVEMENT STANDARDS

BURPEE BOX JUMP OVER

The athlete must be facing the box at the bottom position, with the athlete’s chest and thighs touching the ground. A step out or jump out and back from the bottom of the burpee IS allowed. The athlete must come to his or her feet and jump over the box to the other side where the athlete will start the next rep, again facing the box. The jump must be a two-footed jump, and only the athlete’s feet may touch the box. Landing on top of the box is allowed, but not required. The feet must go over the box not around it. Full extension at the top is not required. Each rep, including the final rep, is complete once the athlete has landed on the other side of the box from the last completed burpee.

**Lower and Neuro Athletes & scaled athletes may complete step overs in place of the jump over the box.

DUMBBELL HANG POWER SNATCH

Each repetition must start from the hang. Any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, arm straight, shoulders behind the Dumbbell) before re-dipping to initiate the hang snatch. The Dumbbell must remain above the knee and below the hip with arms straight at the initiation of each rep. The rep is counted with the Dumbbell coming to full lockout overhead with the hips, knees and arms fully extended, and the Dumbbell directly over the middle of the body. Power snatching the Dumbbell from the ground in one continuous motion is not permitted. Athletes in the lower division must switch arms after the rep is complete. Athletes in the Neuromuscular and Upper Divisions may choose to remain on the same arm for all reps.

DUMBBELL THRUSTER

This is a standard Dumbbell thruster in which the Dumbbell moves from the bottom of a front squat to full lockout overhead. Unless moving directly to the thruster from the snatch, the Dumbbell must be cleaned from the ground. At the bottom of each rep, the hip crease must clearly pass below the top of the knees. A full squat clean into the thruster is allowed when the Dumbbell is taken from the floor. The rep is credited when the Dumbbell is locked out overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete’s body.

Lower division athletes must use 2 dumbbells and may squat to a box set below parallel. Upper and Neuromuscular athletes will use one dumbbell for the thruster. Neuro athletes will be allowed to set a box below parallel to squat to.

SEATED MOVEMENT STANDARDS

U-TURNS (20” BOX)

This is a standard U-Turn,
Athlete:
• Must use a 20 inch width space
• If a “no rep” is received for any reason, the entire rep must be repeated.
• Must measure and clearly show on video for width of the U-Turn space

Athletes will start with a 20″ width space clearly marked on the floor with cones or boxes. Each rep will start with the rear axles of the wheelchair past the front of the markers. The athlete will then pull backwards, spin away from the cone or box passing the rear axles past the front of the opposite side marker. The rep will count when the rear axle passes clear the front of the marker.

BARBELL HANG POWER SNATCH

Each repetition must start from the hang.The Hang position is considered – from the lap or on boxes set up with the Barbell less than 3 inches above the lap. Any repetition taken from the floor, must achieve a seated “hang” position before re-dipping to initiate the hang snatch. The rep is counted with the bar coming to full lockout overhead with the Shoulders over the hips, arms fully extended, and the bar directly over the middle of the body. Power snatching the barbell from the ground in one continuous motion is not permitted.

RING DIP

This is a standard Ring dip, The athlete will perform this movement from outside of the wheelchair or assistive device. No RX athletes may use any item to sit off like a box or bench ect.

Rings will be positioned at a height so that at the bottom of the Dip the elbows and shoulders are at the same level. Feet may be touching the ground during the bottom portion of the Dip. At the top of the Dip Feet may stay on the ground and arms must lock out directly parallel to the midline. Hands must be in line with hips at the top of the dip, they may not be positioned behind or in front of the hips. Locked out will consist of elbows fully extended at the top of the rep. Reps will be counted at the top of the Dip.

Scaled divisions may touch the buttox to a box or chair at the bottom of the dip.

Adaptive Lower Impairment Rx

In 8min complete 4 Rounds of:
8 Burpee Box Jump/Step Overs (20in)
8 DB Hang Power Snatches (35, 20lb)
8 Thrusters (35, 20lb)

If all work is completed beneath the 8min cap, rest the remainder and wait until the 8min mark, right into…

In 7min complete 4 Rounds of:
8 Burpee Box Jump/Step Overs (20in)
8 DB Hang Power Snatches (35, 20lb)
8 Thrusters (35, 20lb)

If all work is completed beneath the 7 min cap, rest the remainder and wait until the 15 min mark, right into…

In 6min complete 4 Rounds of:
8 Burpee Box Jump/Step Overs (20in)
8 DB Hang Power Snatches (35, 20lb)
8 Thrusters (35, 20lb)

If all work is completed beneath the 6 min cap, rest the remainder and wait until the 21 min mark, right into…

In 5min complete 4 Rounds of:
8 Burpee Box Jump/Step Overs (20in)
8 DB Hang Power Snatches (35, 20lb)
8 Thrusters (35, 20lb)

Adaptive Neuromuscular Rx

In 8min complete 4 Rounds of:
8 Burpee Box Jump/Step Overs (20in)
8 Hang Power Snatches (25,15lbs)
8 Thrusters (25,15lbs)

If all work is completed beneath the 8min cap, rest the remainder and wait until the 8 min mark, right into…

In 7min complete 4 Rounds of:
8 Burpee Box Jump/Step Overs (20in)
8 Hang Power Snatches (25,15lbs)
8 Thrusters (25,15lbs)

If all work is completed beneath the 7 min cap, rest the remainder and wait until the 15 min mark, right into…

In 6min complete 4 Rounds of:
8 Burpee Box Jump/Step Overs (20in)
8 Hang Power Snatches (25,15lbs)
8 Thrusters (25,15lbs)

If all work is completed beneath the 6 min cap, rest the remainder and wait until the 21 min mark, right into…

In 5min complete 4 Rounds of:
8 Burpee Box Jump/Step Overs (20in)
8 Hang Power Snatches (25,15lbs)
8 Thrusters (25,15lbs)

Adaptive Seated Rx

In 8min complete 4 Rounds of:
8 U-Turns 20in
8 Hang Power Snatches (75, 45lbs)
8 Ring Dips

If all work is completed beneath the 8min cap, rest the remainder and wait until the 8 min mark, right into…

In 7min complete 4 Rounds of:
8 U-Turns 20in
8 Hang Power Snatches (75, 45lbs)
8 Ring Dips

If all work is completed beneath the 7 min cap, rest the remainder and wait until the 15 min mark, right into…

In 6min complete 4 Rounds of:
8 U-Turns 20in
8 Hang Power Snatches (75, 45lbs)
8 Ring Dips

If all work is completed beneath the 6 min cap, rest the remainder and wait until the 21 min mark, right into…

In 5min complete 4 Rounds of:
8 U-Turns 20in
8 Hang Power Snatches (75, 45lbs)
8 Ring Dips

Adaptive Upper Impairment Scaled

In 8min complete 4 Rounds of:
8 Burpee Box Jump/Step Overs (20in)(Short stature 12/8”)
8 DB Hang Power Snatches (20/10lb)
8 Thrusters (20/10b)

If all work is completed beneath the 8min cap, rest the remainder and wait until the 8 min mark, right into…

In 7min complete 4 Rounds of:
8 Burpee Box Jump/Step Overs (20in)
8 DB Hang Power Snatches (20/10lb)
8 Thrusters (20/10b)

If all work is completed beneath the 7 min cap, rest the remainder and wait until the 15 min mark, right into…

In 6min complete 4 Rounds of:
8 Burpee Box Jump/Step Overs (20in)
8 DB Hang Power Snatches (20/10lb)
8 Thrusters (20/10b)

If all work is completed beneath the 6 min cap, rest the remainder and wait until the 21 min mark, right into…

In 5min complete 4 Rounds of:
8 Burpee Box Jump/Step Overs (20in)
8 DB Hang Power Snatches (20/10lb)
8 Thrusters (20/10b)

Adaptive Lower Impairment Scaled

In 8min complete 4 Rounds of:
8 Burpee Box Jump/Step Overs (20in)
8 DB Hang Power Snatches (20/10lb)
8 Thrusters (20/10b)

If all work is completed beneath the 8min cap, rest the remainder and wait until the 8 min mark, right into…

In 7min complete 4 Rounds of:
8 Burpee Box Jump/Step Overs (20in)
8 DB Hang Power Snatches (20/10lb)
8 Thrusters (20/10b)

If all work is completed beneath the 7 min cap, rest the remainder and wait until the 15 min mark, right into…

In 6min complete 4 Rounds of:
8 Burpee Box Jump/Step Overs (20in)
8 DB Hang Power Snatches (20/10lb)
8 Thrusters (20/10b)

If all work is completed beneath the 6 min cap, rest the remainder and wait until the 21 min mark, right into…

In 5min complete 4 Rounds of:
8 Burpee Box Jump/Step Overs (20in)
8 DB Hang Power Snatches (20/10lb)
8 Thrusters (20/10b)

Adaptive Neuromuscular Scaled

In 8min complete 4 Rounds of:
8 Burpee Box Jump/Step Overs (20in)
8 DB Hang Power Snatches (20/10lb)
8 Thrusters (20/10b)

If all work is completed beneath the 8min cap, rest the remainder and wait until the 8 min mark, right into…

In 7min complete 4 Rounds of:
8 Burpee Box Jump/Step Overs (20in)
8 Hang Power Snatches (25,15lbs)
8 Thrusters (25,15lbs)

If all work is completed beneath the 7 min cap, rest the remainder and wait until the 15 min mark, right into…

In 6min complete 4 Rounds of:
8 Burpee to target (20in)
8 Hang Power Snatches (20/10lbs)
8 Thrusters (25,15lbs)

If all work is completed beneath the 6 min cap, rest the remainder and wait until the 21 min mark, right into…

In 5min complete 4 Rounds of:
8 Burpee Box Jump/Step Overs (20in)
8 Hang Power Snatches (25,15lbs)
8 Thrusters (25,15lbs)

Adaptive Seated Scaled

In 8min complete 4 Rounds of:
8 U-Turns 20in
8 Hang Power Snatches (45, 35lbs)
8 Dips

If all work is completed beneath the 8min cap, rest the remainder and wait until the 8 min mark, right into…

In 7min complete 4 Rounds of:
8 U-Turns 20in
8 Hang Power Snatches (45, 35lbs)
8 Dips

If all work is completed beneath the 7 min cap, rest the remainder and wait until the 15 min mark, right into…

In 6min complete 4 Rounds of:
8 U-Turns 20in
8 Hang Power Snatches (45, 35lbs)
8 Dips

If all work is completed beneath the 6 min cap, rest the remainder and wait until the 21 min mark, right into…

In 5min complete 4 Rounds of:
8 U-Turns 20in
8 Hang Power Snatches (45, 35lbs)
8 Dips

Workout 2: Seven Minutes In Heaven

Released: October 5, 2021 / Scores Due: October 14, 2021 @ 11:59pm ET

Elite/Rx

7 min for Cumulative Load:
1 Clean & Jerk
50ft handstand walk
1 Clean & Jerk
50ft handstand walk
1 Clean & Jerk
50ft handstand walk
1 Clean & Jerk
50ft handstand walk
1 Clean & Jerk

WORKOUT DESCRIPTION

FLOW

Prior to starting the workout, the athlete will need to mark tape lines on the floor for the handstand walks or wall crawls.

This workout begins with the athlete standing tall by the barbell. At the start of the clock the athlete may begin the 1st clean & jerk attempt. Once the attempt is successful, he or she must advance to the taped section and perform the prescribed handstand walk distance or wall climbs.
At the completion of the first handstand walk/wall climb, the athlete then returns to the barbell to begin the second clean & jerk attempt. Once the attempt is successful, he or she must then advance to complete another of their prescribed handstand walk distance or wall climbs.
The athlete continues for 5 individual attempts total, completing the prescribed handstand walk / wall climbs between every successful lift. There is no handstand walk / wall climb required after the 5th successful lift.

Handstand walks do not need to be completed unbroken, however if the athlete comes down, they must reset to the last completed 5 ft section with hands behind the line to start. Athletes are not required to come down at the 25 ft / 15 ft turnaround, however both hands must clearly cross the line before initiating the return.

Only one barbell may be used. Racks are not allowed. Athletes may preload the bar for their first attempt prior to the start of the workout. Athletes may add or remove weight at any time. An additional person to assist in changing weight between attempts is allowed. If an athlete misses any portion of the clean & jerk, the full lift must be reattempted until the lift is made. An attempt is defined by the barbell leaving the ground. If an attempt is initiated before the 7 min mark, the athlete may complete the lift, however may not reattempt if the lift is missed.

Upon the completion of the 5th and final clean & jerk, the workout is complete.

– – –

EQUIPMENT

Barbell
Plates – minimum ½ lb (weight changes must be a minimum of 1 lb increments)
25ft taped section: Elite/Rx, Masters 35-44 (5 ft sections clearly marked)
15 ft taped section: Masters 45-54, Teen 16-18 (5 ft sections clearly marked)
Tape marks for wall climb (instructions listed in movement standards)
Clips or collars

MOVEMENT STANDARDS

CLEAN & JERK

The barbell will begin on the ground. A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar. The jerk begins with the barbell on the shoulders and finishes with the weight fully locked out overhead with the hips, knees, and arms fully extended, feet in line under the hips, and barbell over or slightly behind the middle of the body. A split jerk may be used as long as the feet return in line under the hips.

– – –

HANDSTAND WALK

The athlete must start with the hands (entire hand, including palm and fingers) behind the line denoting the start of the segment being attempted. When kicking up, stepping across the line or landing with the hands on or over the line constitutes a no rep. If the athlete comes down at any time, the athlete must restart from the last section completed. Both hands, including palms and fingers, must clearly cross the line marking the 5-foot section to earn credit for that distance.

– – –

WALL CLIMB TAPING INSTRUCTIONS

With the athlete lying down, chest and thighs touching the ground, legs fully extended, and feet together and touching the wall, mark a tape line at the top of the athlete’s shoulder. The edge of the tape that is closest to the wall must be in line with the shoulder. 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.

– – –

WALL CLIMB

Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK). Both feet must be touching the ground at the beginning and end of each rep. Both hands must remain on the tape until both feet are on the wall and no longer touching the ground. At the top of the movement, both hands must be touching the 10-inch tape mark before the athlete can descend. Any part of the hand may touch the tape line. On the descent, the feet must remain on the wall until both hands are touching the first line. The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line. Both feet must be touching the ground before starting the next rep.

– – –

SCALED WALL CLIMB TAPING INSTRUCTIONS

With the athlete lying down, chest and thighs touching the ground, legs fully extended, and feet together and touching the wall, mark a single tape line at the top of the athlete’s shoulder. The edge of the tape that is CLOSEST to the wall must be in line with the shoulder.

– – –

SCALED WALL CLIMB

Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must be in front of the tape line. No part of the hand may be touching the line. Both feet must be touching the ground at the beginning and end of each rep. Both hands must remain in front of the tape until both feet are on the wall and no longer touching the ground. The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line. The fingers may NOT be touching the tape line. On the descent, the feet must remain on the wall until both hands are in front of the tape line. No part of the hand may be touching the line. The rep is credited when the athlete returns to the starting position, with their hands in front of the tape line and their chest, thighs, and feet touching the ground. Both feet must be touching the ground before starting the next rep.

Elite/Rx, 35-39, 40-44

As Prescribed

45-49, 50-54, 16-18

30ft HS Walk

Intermediate, 55-59, 60-64 13-15

3 Wall Climbs

65+

1 Wall Climb

Modified: Scaled, Beginner

1 Scaled Wall Climb

Workout 2 Adaptive: Seven Minutes In Heaven

Released: October 5, 2021 / Scores Due: October 14, 2021 @ 11:59pm ET

Adaptive Lower Impairment Rx & Scaled

7min to hit for cumulative load of

1 Clean & Jerk
30ft Front Rack Carry (75,55lbs) (15ft down, 15ft back)
1 Clean & Jerk
30ft Front Rack Carry (75,55lbs) (15ft down, 15ft back)
1 Clean & Jerk
30ft Front Rack Carry (75,55lbs) (15ft down, 15ft back)
1 Clean & Jerk
30ft Front Rack Carry (75,55lbs) (15ft down, 15ft back)
1 Clean & Jerk

**All Athletes must carry on the same side they started carrying on, Must complete full 15ft Unbroken

Athletes may add or remove weight, but score will be the total cumulative load of clean and jerks hit within the 7 min window.

If an athlete doesn’t hit 5 clean & jerks, their score will be the total load of the successful clean & jerks hit.

Athletes may have someone change the weight between attempts. If an athlete misses a clean & jerk, they may reattempt.

Upon the completion of the 5th and final clean & jerk, the workout is complete.

WORKOUT DESCRIPTION

FLOW

This workout begins with the athlete standing or sitting tall by the barbell. At the start of the clock the athlete may begin the 1st clean & jerk/press attempt. Once the attempt is successful, he or she must advance to the taped section and perform the prescribed Front Rack Carry /Wheelie distance.
At the completion of the first Front Rack Carry /Wheelie, the athlete then returns to the barbell to begin the second clean & jerk attempt. Once the attempt is successful, he or she must then advance to complete another of their prescribed Front Rack Carry /Wheelie distance.
The athlete continues for 5 individual attempts total, completing the prescribed Front Rack Carry /Wheelie between every successful lift. There is no Front Rack Carry /Wheelie required after the 5th successful lift.

Front Rack Carry and Scaled Wheelie does not need to be completed unbroken, however if the athlete comes down, they must reset to the last completed 5 ft section with feet/wheels behind the line to start.

Rx Seated Athletes must Stay up the entire 15ft without coming down, if they touch the front wheels inside the 15ft mark they must go back and start again.

Athletes are not required to come down or drop a barbell at the 15 ft turnaround, however both feet/wheels must clearly cross the line before initiating the return.

Two barbells may be used for the lift and Front Rack Carry. Racks are not allowed. Athletes may preload the bar for their first attempt prior to the start of the workout. Athletes may add or remove weight at any time. An additional person to assist in changing weight between attempts is allowed. If an athlete misses any portion of the clean & jerk, the full lift must be reattempted until the lift is made. An attempt is defined by the barbell leaving the ground. If an attempt is initiated before the 7 min mark, the athlete may complete the lift, however may not reattempt if the lift is missed.

Upon the completion of the 5th and final clean & jerk, the workout is complete.

– – –

EQUIPMENT

Barbell
Plates – minimum ½ lb (weight changes must be a minimum of 1 lb increments)
15ft taped section: 5 ft sections clearly marked, 15 ft section seated Rx clearly marked
Clips or collars

MOVEMENT STANDARDS

STANDING MOVEMENT STANDARDS

CLEAN & JERK

The barbell will begin on the ground. A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar. The jerk begins with the barbell on the shoulders and finishes with the weight fully locked out overhead with the hips, knees, and arms fully extended, feet in line under the hips, and barbell over or slightly behind the middle of the body. A split jerk may be used as long as the feet return in line under the hips.

– – –

BARBELL FRONT RACK CARRY

The athlete must start with the feet (entire foot) behind the line denoting the start of the segment being attempted. If the athlete comes down out of the Frontrack at any time, the athlete must restart from the last section completed. Both Feet must clearly cross the line marking the 5-foot section to earn credit for that distance.

SEATED MOVEMENT STANDARDS

CLEAN & PRESS

The barbell will begin on the ground. A muscle clean, power clean, Deadlift to hang Clean may be used, as long as the barbell comes up to the shoulders, with the Shoulders over the hips fully extended with the elbows in front of the bar. The Press begins with the barbell on the shoulders and finishes with the weight fully locked out overhead with the shoulders over hips, and arms fully extended, and barbell over or slightly behind the middle of the body. The bar will return to the ground every rep.

WHEELIE

The athlete must start with the front castors (wheels) behind the line denoting the start of the segment being attempted. If the athlete comes down out of the wheelie at any time, the athlete must restart from the last 15 foot section completed. Both Back wheels must clearly cross the line marking the 15-foot section to earn credit for that distance.
Scaled athletes may break these up into 5 foot sections.

Adaptive Upper Impairment Rx & Scaled

7min to hit for cumulative load of:

1 Cleans & Jerk
30ft Front Rack Carry (75,55lbs)
(Short stature 65/45) (15ft down, 15ft back)
1 Cleans & Jerk
30ft Front Rack Carry (75,55lbs)
(Short stature 65/45) (15ft down, 15ft back)
1 Cleans & Jerk
30ft Front Rack Carry (75,55lbs)
(Short stature 65/45) (15ft down, 15ft back)
1 Cleans & Jerk
30ft Front Rack Carry (75,55lbs)
(Short stature 65/45) (15ft down, 15ft back)
1 Cleans & Jerk

**All Athletes must carry on the same side they started carrying on, Must complete full 15ft Unbroken

Athletes may add or remove weight, but score will be the total cumulative load of clean and jerks hit within the 7 min window.

If an athlete doesn’t hit 5 clean & jerks, their score will be the total load of the successful clean & jerks hit.

Athletes may have someone change the weight between attempts. If an athlete misses a clean & jerk, they may reattempt.

Upon the completion of the 5th and final clean & jerk, the workout is complete.

Adaptive Neuromuscular Rx & Scaled

7min to hit for cumulative load of:

1 Clean & Jerk
30ft Front Rack Carry (55,35lbs)
(15ft down, 15ft back)
1 Clean & Jerk
30ft Front Rack Carry (55,35lbs)
(15ft down, 15ft back)
1 Clean & Jerk
30ft Front Rack Carry (55,35lbs)
(15ft down, 15ft back)
1 Clean & Jerk
30ft Front Rack Carry (55,35lbs)
(15ft down, 15ft back)
1 Clean & Jerk

**All Athletes must carry on the same side they started carrying on, Must complete full 15ft Unbroken

Athletes may add or remove weight, but score will be the total cumulative load of clean and jerks hit within the 7 min window.

If an athlete doesn’t hit 5 clean & jerks, their score will be the total load of the successful clean & jerks hit.

Athletes may have someone change the weight between attempts. If an athlete misses a clean & jerk, they may reattempt.

Upon the completion of the 5th and final clean & jerk, the workout is complete.

Adaptive Seated Rx & Scaled

7min to hit for cumulative load of:

1 Clean & Press
30ft Wheelie (15ft down, 15ft back)
1 Clean & Press
30ft Wheelie (15ft down, 15ft back)
1 Clean & Press
30ft Wheelie (15ft down, 15ft back)
1 Clean & Press
30ft Wheelie (15ft down, 15ft back)
1 Clean & Press

**Must Complete full 15ft without coming down, if front wheels touch in 15ft section must go back and start again

Athletes may add or remove weight, but score will be the total cumulative load of clean and jerks hit within the 7 min window.

If an athlete doesn’t hit 5 clean & jerks, their score will be the total load of the successful clean & jerks hit.
Athletes may have someone change the weight between attempts. If an athlete misses a clean & jerk, they may reattempt.

Upon the completion of the 5th and final clean & jerk, the workout is complete.

Workout 3: Meet me at the bar

Released: October 5, 2021 / Scores Due: October 14, 2021 @ 11:59pm ET

Elite/Rx

12 minute AMRAP

21-15-9
Deadlifts (165, 115lb)
Pull-ups

Right into…

15-12-9
Front Squats
Chest-to-Bar

Right into…

12-9-6
Shoulder-to-Overhead
Bar Muscle-ups

WORKOUT DESCRIPTION

FLOW

This workout begins with the athlete standing tall at the barbell. At the start of the clock, the athlete will begin completing 21 deadlifts and 21 of their prescribed gymnastics movement, followed by 15 deadlifts and 15 of their prescribed gymnastics movement, followed by 9 of each.

At the completion of the last gymnastics movement, the athlete will then complete 15, 12 and 9 repetitions of front squats and their prescribed gymnastics movement.

At the completion of the last repetition of their prescribed gymnastics movement, the athlete will then complete the last prescribed set of of shoulder to overhead and their prescribed gymnastics movement.

The athlete will then repeat this flow for as many reps and rounds as possible for 12 minutes.

– – –

EQUIPMENT

Pull Up Bar, Barbell, Plates, Clips or collars

MOVEMENT STANDARDS

DEADLIFT

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. Any hand position is allowed, but the arms must be straight throughout. Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

– – –

FRONT SQUAT

The barbell must be racked on the front of the shoulders. At the top, the hips and knees must be fully extended. Any grip is permitted as long as the bar is in the front rack position. At the bottom, the hip crease must be clearly below the top of the knee. A full squat clean is permitted, but not required, to start the movement if standard depth is achieved. The weight must begin on the ground; no racks allowed.

– – –

SHOULDER TO OVERHEAD

Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. If an athlete uses a split jerk, their feet must return under the hips to meet the requirement of elbow, shoulder, hips and knees all being fully extended and weight over the heels.

– – –

PULL UPS

This is a standard pull-up. At the bottom, the arms must be fully extended with the feet off the ground. At the top, the chin must break the horizontal plane of the bar. Any style of pull-up is permitted, as long as all the requirements are met.

– – –

CHEST TO BAR PULL-UP

This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar, below the collarbone.

– – –

JUMPING PULL-UP

For jumping pull-ups, the bar should be set so it is at least 6 inches above the athlete’s head when the athlete is standing tall. At the bottom, the arms must be fully extended. Any grip is permitted. At the top, the chin must clearly break the horizontal plane of the bar.

– – –

BAR MUSCLE UP

Each rep begins with a pass through or hang below the bar, with the arms fully extended and the feet off the ground. 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. The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. Athletes may wear hand protection (gymnastics-style grips, gloves, etc.).

Elite/Rx, 35-39, 40-44

165, 115 LB (75, 52 KG)

45-49

155, 105 LB (70, 47 KG)

Intermediate, 16-18

135, 95 LB (61, 43 KG)

50-54

135, 95 LB (61, 43 KG)
9-6-3 BMU

55-59

115, 85 LB (52, 38 KG)
6-4-2 BMU

60-64

105, 75 LB (47, 34 KG)
6-4-2 BMU

65+

75, 55 LB (34, 25 KG)
3-2-1 BMU

13-15

95, 65 LB (43, 29 KG)
6-4-2 BMU

MODIFIED: SCALED, BEGINNER

75, 55LB
JUMPING PULL-UPS/PULL-UPS/C2B

Workout 3 Adaptive: Meet me at the bar

Released: October 5, 2021 / Scores Due: October 14, 2021 @ 11:59pm ET

Adaptive Neuromuscular Rx

12min AMRAP

21-15-9
Deadlifts (75, 55lb)
Jumping Pull-ups

Right into…

15-12-9
Front Squats – squat to box at parallel
Jumping Chest to Bar

Right into…

(12-9-6)
Shoulder-to-Overhead
Pullups

WORKOUT DESCRIPTION

FLOW

This workout begins with the athlete standing/seated tall at the barbell/ Dumbbells. At the start of the clock, the athlete will begin completing prescribed rep schemes per division of deadlifts and their prescribed gymnastics movement, followed by the next prescribed rep schemes per division deadlifts and their prescribed gymnastics movement, followed by prescribed rep schemes per division of each.
At the completion of the last gymnastics movement, the athlete will then complete prescribed rep schemes per division of front squats/Dumbbell Swing Cleans and their prescribed gymnastics movement.
At the completion of the last repetition of their prescribed gymnastics movement, the athlete will then complete the last set of prescribed rep schemes per division of shoulder to overhead and their prescribed gymnastics movement.

The workout ends when the 12 minute mark expires.

– – –

EQUIPMENT

Pull Up Bar, Barbell, Plates, Clips or collars, 2x Gymnastic rings, Measuring tape

MOVEMENT STANDARDS

STANDING MOVEMENT STANDARDS

DEADLIFT

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. Any hand position is allowed, but the arms must be straight throughout. Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

– – –

FRONT SQUAT

The barbell must be racked on the front of the shoulders. At the top, the hips and knees must be fully extended. Any grip is permitted as long as the bar is in the front rack position. At the bottom, the hip crease must be clearly below the top of the knee. A full squat clean is permitted, but not required, to start the movement if standard depth is achieved. The weight must begin on the ground; no racks allowed.

– – –

SHOULDER TO OVERHEAD

Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. If an athlete uses a split jerk, their feet must return under the hips to meet the requirement of elbow, shoulder, hips and knees all being fully extended and weight over the heels.

– – –

PULL UPS

This is a standard pull-up. At the bottom, the arms must be fully extended with the feet off the ground. At the top, the chin must break the horizontal plane of the bar. Any style of pull-up is permitted, as long as all the requirements are met.

– – –

CHEST TO BAR PULL-UP

This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar, below the collarbone.

JUMPING PULL-UP

For jumping pull-ups, the bar should be set so it is at least 6 inches above the athlete’s head when the athlete is standing tall. At the bottom, the arms must be fully extended. Any grip is permitted. At the top, the chin must clearly break the horizontal plane of the bar.

JUMPING CHEST TO BAR PULL-UP

For jumping C2B pull-ups, the bar should be set so it is at least 6 inches above the athlete’s head when the athlete is standing tall. At the bottom, the arms must be fully extended. Any grip is permitted. At the top, the collar bone must clearly contact the horizontal plane of the bar.

SEATED MOVEMENT STANDARDS

DUMBBELL DEADLIFT

The Athlete will start seated in a wheelchair or on a box/bench. The athlete will reach down and grab the Dumbbells (DB) with both hands and must pull the DB’s at the same time from the floor to the top of the rep. The dumbbell head only needs to touch one head if able to reach the floor, The top of the rep will consist of shoulders over hips and arms fully extended at side with DBs off the floor. The Dbs must return to the start point with the full bottom of Dumbbells touching the floor before the next rep starts. If the athlete can not reach the floor, the floor may be raised to a point where the chest touches the knees and the arms are fully extended. pinning the dumbbells to the wheel is not allowed. Dumbbells must move up and down freely.

NOTE: Scaled athletes may pull DBs off 2 inch plates.

– – –

DUMBBELL SWING CLEAN

Each set of dumbbell swing cleans begins with dumbbells on the ground.

Hold the dumbbells in the hang position during the start.

Dumbbells swing from behind the hips to full front rack position. The front rack position will consist of the bottom end of the dumbbell clearly on top of the shoulder with elbows in front of the dumbbells. The Dumbell must clearly pass behind the hips with a straight arm at the start of each swing.

The rep is credited when:
– the dumbbells are in front rack position, with the shoulders over the hips, and elbows in front of the dumbbells.
– both dumbbells are in the front rack position before beginning the next rep.

– – –

DUMBBELL SHOULDER TO OVERHEAD

The Dumbbell (DB) will start on the floor before the first rep of each set. The athlete will lift the first rep to a cleaned position. One head of the DB must touch the shoulder before moving through the press at the top of the rep finishing directly over head. The top of the rep will consist of elbows locked out, Dbs directly over shoulders and athletes sitting tall in the seat with shoulders over hips. Each rep must start with Dumbell touching shoulder.

– – –

PULL UPS

Athletes will start on the floor or chair under the pull up bar. The athlete will then slide off the chair or box to set up in full Hang position and feet can remain on the floor. Each rep must start with this full arm extended hang position, butt off floor and arms at full extension. At the top of the rep athlete must clear the chin above the pull up bar to be considered a successful rep. The athlete then must return to the starting position in full Hang before attempting the next rep. Butterfly, kipping, Strict, switch grip or chin up grip are all acceptable as long as the above standards are met.

– – –

SCALED ATHLETES SEATED PULL-UP

Athletes will remain in the chair. At the bottom of the rep they may be seated but arms must be at full extension under the bar. Top of rep standards remain the same with chin over bar.

– – –

CHEST TO BAR PULL UPS

Athletes will start on Chair or box under the pull up bar. The athlete will then slide off the chair or box to set up in full Hang position and feet can remain on the floor. Each rep must start with this full arm extended hang position, butt off floor and arms at full extension. At the top of the rep athlete must clear the collar bone above the pull up bar and make contact with the body and bar below the collarbone to be considered a successful rep. The athlete then must return to the starting position in full Hang before attempting the next rep. Athletes may rest in chair between reps but before starting the next rep they must reach full hang at the bottom again. Butterfly, kipping, Strict, switch grip or chin up grip are all acceptable as long as the above standards are met

– – –

RING MUSCLE-UP

Begin hanging from the rings, with arms fully extended and feet can be on or off the ground. If performing consecutive kipping muscle-ups, a change of direction below the rings is required. The rep is credited when the elbows are fully locked out in the support position and feet off ground. Must pass through some portion of a dip before reaching lockout. Kipping is allowed, but swings or rolls to support are not permitted. No part of the foot may rise above the rings during the kip.

– – –

BOX DIP (SCALED)

The athlete will start from the ground or in a chair sitting on their buttox between 2 boxes. Boxes will be positioned at a height so that at the bottom of the Dip the elbows and shoulders are at the same level and butt is touching the ground/chair.

At the top of the Dip the buttox must come off the ground/chair and arms must lock out directly parallel to the midline. Hands must be in line with hips at the top of the dip, they may not be positioned behind or in front of the hips. Locked out will consist of elbows fully extended at the top of the rep. Reps will be counted at the top of the Dip. Athletes may use plates to adjust the height of the dip station.

Adaptive Upper Impairment Rx

12 minute AMRAP
21-15-9
Deadlifts (115, 65lb) (Above elbow 85/45)
(Short Stature 85/45)
Jumping Pull-ups

Right into…

15-12-9
Front Squats
Pull-Ups

Right into…

(12-9-6)
Shoulder-to-Overhead
C2B Pull Ups
(Above Elbow Jumping Chest to bar)

Adaptive Lower Impairment Rx

12min AMRAP

21-15-9
Deadlifts (115, 65lb)
Jumping Pull-ups

Right into…

15-12-9
Front Squats to a Box
Pull-Ups

Right into…

(12-9-6)
Shoulder-to-Overhead
C2B Pull Ups

Adaptive Seated Rx

12min AMRAP

15-12-9 reps
Dumbbell (DB) Deadlifts (35, 20lbs)
Pull-ups

Right into…

12-9-6 reps
DB Swing Cleans
Chest-to-Bar

Right into…

9-6-3 Reps
DB Shoulder to Overhead
Ring Muscle-ups

Adaptive Upper Impairment Scaled

12min AMRAP

21-15-9
Deadlifts (75, 45lb)(Short stature 45/35)
Jumping Pull-ups

Right into…

15-12-9
Front Squats
Jumping Pull-Ups

Right into…

(12-9-6)
Shoulder-to-Overhead
Jumping C2B Pull Ups

Adaptive Lower Impairment Scaled

12min AMRAP

21-15-9
Deadlifts (75, 45lb)
Jumping Pull-ups

Right into…

15-12-9
Front Squats 2 Box
Jumping Pull-Ups

Right into…

(12-9-6)
Shoulder-to-Overhead
Jumping C2B Pull Ups

Adaptive Neuromuscular Scaled

12min AMRAP

21-15-9
Deadlifts (45, 35lb)
Jumping Pull-ups

Right into…

15-12-9
Front Squats – squat to box at parallel
Jumping Pull-Ups

Right into…

(12-9-6)
Shoulder-to-Overhead
Jumping C2B Pull Ups

Adaptive Seated Scaled

12min AMRAP
15-12-9 reps
Dumbbell (DB) Deadlifts (25/15lbs)
Pull-ups

Right into…

12-9-6 reps
DB Swing Cleans
Pull ups

Right into…

9-6-3 Reps
DB Shoulder 2 Overhead
Box Dips

Workout 4: Category 4

Released: October 6, 2021 / Scores Due: October 14, 2021 @ 11:59pm ET

Elite/Rx

18 minute AMRAP

+10 Calorie Row
+10 Wallballs (20, 14lb | 10 ft / 9 ft)
+10 Single Dumbbell Step-overs (50, 35lb) (24, 20in)
90 Double-unders

Start with 10 reps, and increase by 10 each round on every movement but the double-unders.

WORKOUT DESCRIPTION

FLOW

This workout begins with the athlete seated on the C2 rower, hands off the handle. At the start of the clock, the athlete may grab the handle and begin completing 10 calories on the rower. At the completion of the calories, the athlete will then move to the medball to perform 10 wallball shots. When the athlete completes the wallball shots, he or she will move to the dumbbell and box to complete 10 single dumbbell step overs. The athlete then will finalize the set with the prescribed jump rope work.

After the completion of the jump rope work, the athlete must increase the first 3 movements by 10 repetitions, and continue increasing by 10 after the double unders until the time expires. The jump rope work remains at the prescribed repetitions each round.

The athlete will then repeat this flow for as many reps and rounds as possible for 18 minutes.

The athlete may hold the dumbbells in any position as long as they do not make contact with the box.
Athletes may have someone reset their rower to 0 between rounds. Any contact with the other equipment in this workout is only allowed by the athlete.

– – –

EQUIPMENT

C2 Rower, Medball, Box, Dumbbell, Jump Rope

MOVEMENT STANDARDS

ROW

The monitor on the rower must be set to zero at the beginning of each row. Athletes must remain on the rower until the display reads the work required. The athlete may coast over the required work, but cannot make an attempt to get off the rower (e.g., unstrapping early or standing up) until they are past the required work. The athlete may adjust the damper setting and foot positions at any time during the row. The monitor must be clearly in view to reflect zero at the start of each row, as well as reflecting the fully completed work each round.

– – –

WALLBALL

In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease passing clearly below the knee, and thrown to hit the specified target. The center of the ball must make contact with the target at or above the specified target height. If the ball hits below or does not hit the target it is a no rep. 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.

– – –

SINGLE DUMBBELL STEP OVER

The dumbbell may be held in any manner but must remain in control by the athlete until the rep is credited. Using only the feet, the athlete will step onto and over the box. Using the free hand to assist in support off of the knee or the box is not allowed. Full extension at the top of the box is not required. Both feet do not have to make contact with the top of the box as long as the trailing leg goes over, not around, the top of the box. Swinging the opposite leg around the side is not allowed. The rep is counted once both feet have hit the ground on the opposite side with the dumbbell still in control.

– – –

DOUBLE UNDERS

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.

– – –

SINGLE UNDERS

This is the standard single jump rope in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.

Elite/Rx, 35-39, 40-44

DBS: 50, 35LB (22.5, 15 KG)
MB: 20, 14LB (9, 6 KG)
BOX: 24, 20IN

45-49, 50-54, 16-18

DBS: 40, 25 LB (18, 11 KG)
MB: 20, 14LB (9, 6 KG)
BOX: 24, 20IN

Intermediate, 55-59

DBS: 40, 25LB (18, 11 KG)
MB: 20, 14LB (9, 6 KG)
BOX: 24, 20IN
60 DU

60-64

DBS: 35, 20 LB (15, 9 KG)
MB: 20, 14LB (9, 6 KG)
BOX: 24, 20IN
60 DOUBLE-UNDERS

65+

DBS: 35, 20 LB (15, 9 KG)
MB: 20, 14LB (9, 6 KG)
BOX: 24, 20IN
45 DOUBLE-UNDERS

13-15

DBS: 20, 15 LBS (9, 7.5 KG)
MB: 14, 10LB (6, 4 KG)
BOX: 20IN
60 DOUBLE-UNDERS

Modified: Scaled, Beginner

DBS: 40, 25LB (18, 11 KG)
MB: 20, 14LB (9, 6 KG)
BOX: 24, 20IN
60 SINGLE-UNDERS

Workout 4 Adaptive: Category 4

Released: October 5, 2021 / Scores Due: October 14, 2021 @ 11:59pm ET

Adaptive Seated Rx

18min AMRAP

+5 Cal Row
+5 Wall Balls 14/10lbs to 9/7ft
+5 Slam Ball 14/10lbs
90 Split Ropes

Start with 5 reps, and increase by 5 each round on every movement but the SPLIT ROPE.

WORKOUT DESCRIPTION

FLOW

This workout begins with the athlete seated on (infront seated) the C2 rower, hands off the handle. At the start of the clock, the athlete may grab the handle and begin completing prescribed calories on the rower. At the completion of the calories, the athlete will then move to the medball to perform prescribed repetitions of wallball shots. When the athlete completes the wallball shots, They will move to the dumbbell and box to complete 10 single dumbbell burpees .Seated athletes will complete 5 slam balls. The athlete then will finalize the set with 50/90 repetitions of the prescribed jump rope/Split rope work.

After the completion of the jump/split rope work, the athlete must increase the first 3 movements by prescribed repetitions, and continue increasing by prescribed reps after the Jump/split rope until the time expires. The jump/split rope work remains at 50/90 repetitions each round.

The workout ends when the 18 minute mark expires.

Athletes may have someone reset their rower to 0 between rounds. Contact with the other equipment in this workout is only allowed by the athlete.

– – –

EQUIPMENT

C2 Rower, Medball, Dumbbell, Jump Rope, Split/Multi ropes

MOVEMENT STANDARDS

ROW

The monitor on the rower must be set to zero at the beginning of each row. Athletes must remain on the rower until the display reads the work required. The athlete may coast over the required work, but cannot make an attempt to get off the rower (e.g., unstrapping early or standing up) until they are past the required work. The athlete may adjust the damper setting and foot positions at any time during the row. The monitor must be clearly in view to reflect zero at the start of each row, as well as reflecting the fully completed work each round.

– – –

SEATED ROW

The monitor on the rower must be set to zero calories at the START of each row. Athletes may receive assistance in resetting the monitor to zero if they split the row into multiple sets.

Feet May not be strapped into the rower and athletes may sit in chairs or box but not on the ground for this workout.

When exiting the rower, credit will be earned for the calories displayed at the time the handle is released.

– – –

WALLBALL

In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease passing clearly below the knee, and thrown to hit the specified target. The center of the ball must make contact with the target at or above the specified target height. If the ball hits below or does not hit the target it is a no rep. 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.

Neuromuscular and Lower Athletes AK may Squat to a box set below parallel.

– – –

SEATED WALL BALL

Wall Ball starts in front of the athlete on the floor in a seated position. If an athlete needs to sit on a box instead of a chair. The Maximum height of the box is 20 inches and must be shown in video.
Athletes will throw the ball with 2 limbs up to the target line on the wall. The rep is credited when the center of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

– – –

SINGLE DUMBBELL BURPEE
Each DB burpee must be performed with the chest and thighs touching the ground at the bottom. Hand on the dumbbell.

The top of the Db burpee the athlete must extend hips open with shoulders above the hips and Db locked out in front or side of the body.

The lower and neuro athletes can alternate hands before the athlete returns to the floor for the next repetition.

– – –

SEATED SLAMBALL

Athletes will start facing the ball, Athletes will pick the ball up off the floor for initial rep. Athletes may lift the ball to lap to overhead or directly from floor to overhead.

The top of the rep the athlete must have a ball, locked out over head shoulders over hips sitting tall.
Locked out will consist of the elbows straight and ball directly over the midline.

If the ball is out front or shoulders are not over hip the rep will be considered no good.

At the bottom of the rep the athlete MAY slam the ball and catch off the bounce and and start the next rep from the catch.

– – –

DOUBLE UNDERS

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. Mono Ropes are allowed

– – –

SINGLE UNDERS

This is the standard single jump rope in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. Mono Ropes are allowed

– – –

SPLIT/MULTI ROPES

Each rotation is worth a rep, ropes must make contact with ground at the bottom of the swing and must swing in a synchronized pattern together. One rope swinging opposite of the swing will be considered no rep.

Adaptive Upper Impairment Rx

18min AMRAP
+10 Cal Row (Short Stature 7/5 cal)
+10 Wall Balls 20/14
+10 Single Db Burpee DL 50/35 (short Stature 35/20)
50 Double-unders

Start with 10 reps, and increase by 10 each round on every movement but the double-unders.
*Above Elbow get 14/10lbs ball (Short stature 14/10 @ 7/6ft)

Adaptive Lower Impairment Rx

18min AMRAP
+10 Cal Row
+10 Wall Balls 20/14
+10 Single Db Burpee DL 50/35
50 Double-unders

Start with 10 reps, and increase by 10 each round on every movement but the double/single-unders.
*Above Knee get 14/10lbs and Single unders

Adaptive Neuromuscular

18min AMRAP
+10 Cal Row
+10 Wall Balls 14/10lbs
+10 Single Db Burpee DL 35/20lbs
50 Double-unders

Start with 10 reps, and increase by 10 each round on every movement but the double/single-unders.
*Major Neuro 25/15 and Single unders
*MAJOR NEURO USE 10/6lbs MED BALL @ 8/7 FT target

Adaptive Upper Impairment Scaled

18min AMRAP
+10 Cal Row
+10 Wall Balls 14/10
+10 Single Db Burpee DL 25/15
50 Single-unders

Start with 10 reps, and increase by 10 each round on every movement but the single-unders
*Above Elbow USE 10/6lbs MED BALL (Short Stature @ 7/6ft)

Adaptive Lower Impairment Scaled

18min AMRAP
+10 Cal Row
+10 Wall Balls 14/10
+10 Single Db Burpee DL 25/15
50 Single-unders

Start with 10 reps, and increase by 10 each round on every movement but the Single unders.
*Below Knee USE 10/6lbs MED BALL

Adaptive Neuromuscular Scaled

18min AMRAP
+10 Cal Row
+10 Wall Balls 14/10lbs
+10 Single Db Burpee DL 20/10
50 Single-unders

Start with 10 reps, and increase by 10 each round on every movement but the Single-unders.
*MAJOR NEURO USE 10/6lbs MED BALL @ 8/7 FT target

Adaptive Seated Scaled

18min AMRAP
+5 Cal Row
+5 Wall Balls 14/10lbs to 7/5ft
+5 Slam Ball 14/10lbs
90 Split Ropes

Start with 5 reps, and increase by 5 each round on every movement but the Split ropes

Workout 5: Bienvenido o No

Released: October 6, 2021 / Scores Due: October 14, 2021 @ 11:59pm ET

Elite/Rx

For Time | 10-1

Toes-to-Bar
Devil Press (50, 35lb’s)

Time-Cap: 12 Minutes

WORKOUT DESCRIPTION

FLOW

This workout begins with the athlete standing tall under the pull up bar. At the start of the clock, the athlete may start completing 10 reps of the prescribed core movement. At the completion of the 10th rep, the athlete must advance to the dumbbells and perform 10 devil presses, at the completion of the 10th devil press, the athlete must return to the prescribed core movement and perform 9 reps, followed by 9 devil presses, then 8 reps of the prescribed core movement, 8 devil presses and so on, deducting 1 rep each round until they complete 1 rep of each movement.

This workout ends when the athlete completes all the repetitions established in the workout.

Athletes must reset their own dumbbells if bounced out of work area / camera view. Having another person restage the dumbbells is not allowed.

– – –

EQUIPMENT

Pull Up Bar, Dumbbells

MOVEMENT STANDARDS

TOES 2 BAR

In the toes-to-bar, the Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body before initiating the next rep. Any part of the shoe may touch the bar for the rep to count.

– – –

DEVIL PRESS

This movement starts with the dumbbells on the ground. The athlete must reach a push up position holding both dumbbells, the chest making full contact with the ground, and then raise both dumbbells to an overhead position in one movement. The rep is credited when the dumbbells are locked out overhead, with the hips, knees, and arms fully extended; and both dumbbells are 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.

– – –

HANGING TOE RAISE

In the hanging toe raise, the Athlete must go from a full hang to having the toes brought to or above the height of the hips in front of the body. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body before initiating the next rep. Any grip is permitted.

Elite/Rx, 35-39, 40-44

50, 35 LBS (22.5, 15 KG)

Intermediate, 45-49, 16-18

40, 25 LBS (18, 11 KG)

50-54, 55-59, 60-64, 13-15

35, 20 LBS (15, 9 KG)

65+

20, 15 LBS (9, 7.5 KG)

Modified: Scaled, Beginner

DUMBBELL WEIGHTS SAME AS YOUR DIVISION
HANGING TOE RAISE

Workout 5 Adaptive: Bienvenido O No

Released: October 5, 2021 / Scores Due: October 14, 2021 @ 11:59pm ET

UPPER IMPAIRMENT RX

For Time | 10-1

V Up
Devil Press (50, 35lb) (Short stature 25/15lb)

Time-Cap: 12 Minutes

WORKOUT DESCRIPTION

FLOW

This workout begins with the athlete standing tall under the pull up bar or on the ground or sitting upright in chair, depending on division movement. At the start of the clock, the athlete may start completing reps of the prescribed core movement. At the completion of the required reps, the athlete must advance to the dumbbells and perform devil presses or swing and press, at the completion of the repetition of the devil press, the athlete must return to the prescribed core movement and perform prescribed reps, followed by devil presses, and so on, deducting 1 rep each round until they complete 1 rep of each movement.

This workout ends when the athlete completes all the repetitions established in the workout.

Athletes must reset their own dumbbells if bounced out of the work area / camera view. Having another person restage the dumbbells is not allowed.

– – –

EQUIPMENT

Pull Up Bar, Dumbbells

MOVEMENT STANDARDS

TOES TO BAR

In the toes-to-bar, the Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body before initiating the next rep. Any part of the shoe may touch the bar for the rep to count.

– – –

DEVIL PRESS

This movement starts with the dumbbells on the ground. The athlete must reach a push up position holding both dumbbells, the chest making full contact with the ground, and then raise both dumbbells to an overhead position in one movement. The rep is credited when the dumbbells are locked out overhead, with the hips, knees, and arms fully extended; and both dumbbells are 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.

– – –

ONE ARM DEVIL PRESS (UPPER ONLY)

This movement starts with the dumbbell on the ground. The athlete must reach a push up position holding one dumbbell, the chest making full contact with the ground, and then raise one dumbbell to an overhead position in one movement. The rep is credited when the dumbbell is locked out overhead, with the hips, knees, and arms fully extended; and one dumbbell is directly over or slightly behind the middle of the body. Hand must remain in contact with the dumbbell 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.

– – –

SIT UPS

Each rep of the sit up begins with the athlete’s back and shoulder blades in contact with the floor, the knees splayed outward, and the hands stretched in front of the lower torso, between the legs. The rep is credited once the athlete raises their torso until their shoulders are forward of the hips and the hands touch the floor in front of the feet. AbMats are permitted but not required.

– – –

V-UP

Each rep of the V-up begins with the athlete’s back and shoulder blades in contact with the floor, the legs straight out in front and the hands stretched in front of the lower torso,. The rep is credited once the athlete raises their torso and legs in a v shape until their shoulders are forward and the hands touch the legs above the knee.. AbMats are permitted but not required.

– – –

SEATED ONE ARM ALTERNATING SWING & PRESS

The Dumbbell will start on the floor before the first rep of each set. The athlete will deadlift the first rep to a hang position. Bottom of the hang position is arm at side arm fully extended. The Db will then be swung up into position and inone motion moving to the press finishing directly overhead. The Db must be lifted overhead in one motion. A clean & press or any pause resulting in the dumbbells making contact with the body is not allowed.

Athletes must complete 1 rep on one arm before moving to the opposite arm. athletes may not alternate arms until a successful reps are achieved.

– – –

DUMBBELL CORE TWIST

• Every rep begins and ends with the athlete sitting tall IN THE CHAIR, with the dumbbell on one side of the body. Using two hands, the athlete will move the dumbbell from one side of the body to the other by passing the
dumbbell over the thighs in a twisting motion.
• Both hands must be on the dumbbell at all times
• The rep is credited when the athlete touches the dumbbell to the ground with the bottom head of the dumbbell passing behind the hip crease on the opposite side of the starting position.

Adaptive Lower Impairment Rx

For Time | 10-1
Toes to Bar (T2B)
Devil Press 35, 20 lb’s) (AK 25/15)

Adaptive Neuromuscular

For Time | 10-1
V Up
Devil Press (25/15lb’s) (Major Neuro 20, 10lb)

Adaptive Seated

For Time (Alternating descending ladder)
20-18-16-14-12-10-8-6-4-2
Dumbbell Core Twists

10-9-8-7-6-5-4-3-2-1
Single Arm Swing Press Alt (35/20lbs)

Adaptive Upper Impairment Scaled

For Time | 10-1
Sit up
Devil Press (35, 20lb’s) (Short stature 20/10)

Adaptive Lower Impairment Scaled

For Time | 10-1
Sit up
Devil Press (35, 20lb’s)

Adaptive Neuromuscular Scaled

For Time | 10-1
Sit up
Devil Press (25, 15lb) (Major Neuro 20, 10lb)

Adaptive Seated Scaled

For Time (Alternating descending ladder)
20-18-16-14-12-10-8-6-4-2
Dumbbell Core Twists

10-9-8-7-6-5-4-3-2-1
Single Arm Swing Press Alt (20/10lb)