2021-2022 OCQ Indy Workouts
Workout 1: Death by 2.0
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
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
In 8min complete 4 Rounds of:
8 Burpee Box Jump Overs (24, 20in)
8 Hang Power Snatches (95, 65lb)
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 (95, 65lb)
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 (95, 65lb)
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 (95, 65lb)
8 Thrusters
In 8min complete 4 Rounds of:
8 Burpee Box Jump Overs (24, 20in, Step-ups & overs allowed)
8 Hang Power Snatches (45, 35lb)
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, Step-ups & overs allowed)
8 Hang Power Snatches (45, 35lb)
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, Step-ups & overs allowed)
8 Hang Power Snatches (45, 35lb)
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, Step-ups & overs allowed)
8 Hang Power Snatches (45, 35lb)
8 Thrusters
In 8min complete 4 Rounds of:
8 Burpee Box Jump Overs (24, 20in, Step-ups & overs allowed)
8 Hang Power Snatches (45, 35lb)
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, Step-ups & overs allowed)
8 Hang Power Snatches (45, 35lb)
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, Step-ups & overs allowed)
8 Hang Power Snatches (45, 35lb)
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, Step-ups & overs allowed)
8 Hang Power Snatches (45, 35lb)
8 Thrusters
In 8min complete 4 Rounds of:
8 Burpee Box Jump Overs (20in)
8 Hang Power Snatches (65, 45lb)
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 (20in)
8 Hang Power Snatches (65, 45lb)
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 (20in)
8 Hang Power Snatches (65, 45lb)
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 (20in)
8 Hang Power Snatches (65, 45lb)
8 Thrusters
In 8min complete 4 Rounds of:
8 Burpee Box Jump Overs (24, 20in)
8 Hang Power Snatches (95, 65lb)
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 (95, 65lb)
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 (95, 65lb)
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 (95, 65lb)
8 Thrusters
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
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
In 8min complete 4 Rounds of:
8 Burpee Box Jump Overs (24, 20in)
8 Hang Power Snatches (95, 65lb)
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 (95, 65lb)
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 (95, 65lb)
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 (95, 65lb)
8 Thrusters
In 8min complete 4 Rounds of:
8 Burpee Box Jump Overs (24, 20in)
8 Hang Power Snatches (75, 55lb)
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 (75, 55lb)
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 (75, 55lb)
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 (75, 55lb)
8 Thrusters
In 8min complete 4 Rounds of:
8 Burpee Box Jump Overs (24, 20in)
8 Hang Power Snatches (75, 55lb)
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 (75, 55lb)
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 (75, 55lb)
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 (75, 55lb)
8 Thrusters
In 8min complete 4 Rounds of:
8 Burpee Box Jump Overs (24, 20in, Step-ups & overs allowed)
8 Hang Power Snatches (65, 45lb)
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, Step-ups & overs allowed)
8 Hang Power Snatches (65, 45lb)
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, Step-ups & overs allowed)
8 Hang Power Snatches (65, 45lb)
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, Step-ups & overs allowed)
8 Hang Power Snatches (65, 45lb)
8 Thrusters
In 8min complete 4 Rounds of:
8 Burpee Box Jump Overs (24, 20in, Step-ups & overs allowed)
8 Hang Power Snatches (65, 45lb)
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, Step-ups & overs allowed)
8 Hang Power Snatches (65, 45lb)
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, Step-ups & overs allowed)
8 Hang Power Snatches (65, 45lb)
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, Step-ups & overs allowed)
8 Hang Power Snatches (65, 45lb)
8 Thrusters
Additional Information
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.
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.
Equipment
- Barbell
- Standard bumper plates (no larger than 18-inch diameter) to load to the appropriate weights for the athlete’s division*
- Jumping rope
The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 34kg(75lb), 25kg (55lb), 20kg (45lb), 15kg (35lb)
Workout 2: Seven Minutes In Heaven
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
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
7 min for Cumulative Load:
1 Clean & Jerk
3 Wall Climbs
1 Clean & Jerk
3 Wall Climbs
1 Clean & Jerk
3 Wall Climbs
1 Clean & Jerk
3 Wall Climbs
1 Clean & Jerk
7 min for Cumulative Load:
1 Clean & Jerk
1 Scaled Wall Climb
1 Clean & Jerk
1 Scaled Wall Climb
1 Clean & Jerk
1 Scaled Wall Climb
1 Clean & Jerk
1 Scaled Wall Climb
1 Clean & Jerk
7 min for Cumulative Load:
1 Clean & Jerk
1 Scaled Wall Climb
1 Clean & Jerk
1 Scaled Wall Climb
1 Clean & Jerk
1 Scaled Wall Climb
1 Clean & Jerk
1 Scaled Wall Climb
1 Clean & Jerk
7 min for Cumulative Load:
1 Clean & Jerk
3 Wall Climbs
1 Clean & Jerk
3 Wall Climbs
1 Clean & Jerk
3 Wall Climbs
1 Clean & Jerk
3 Wall Climbs
1 Clean & Jerk
7 min for Cumulative Load:
1 Clean & Jerk
30ft handstand walk
1 Clean & Jerk
30ft handstand walk
1 Clean & Jerk
30ft handstand walk
1 Clean & Jerk
30ft handstand walk
1 Clean & Jerk
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
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
7 min for Cumulative Load:
1 Clean & Jerk
30ft handstand walk
1 Clean & Jerk
30ft handstand walk
1 Clean & Jerk
30ft handstand walk
1 Clean & Jerk
30ft handstand walk
1 Clean & Jerk
7 min for Cumulative Load:
1 Clean & Jerk
30ft handstand walk
1 Clean & Jerk
30ft handstand walk
1 Clean & Jerk
30ft handstand walk
1 Clean & Jerk
30ft handstand walk
1 Clean & Jerk
7 min for Cumulative Load:
1 Clean & Jerk
3 Wall Climbs
1 Clean & Jerk
3 Wall Climbs
1 Clean & Jerk
3 Wall Climbs
1 Clean & Jerk
3 Wall Climbs
1 Clean & Jerk
7 min for Cumulative Load:
1 Clean & Jerk
3 Wall Climbs
1 Clean & Jerk
3 Wall Climbs
1 Clean & Jerk
3 Wall Climbs
1 Clean & Jerk
3 Wall Climbs
1 Clean & Jerk
7 min for Cumulative Load:
1 Clean & Jerk
1 Wall Climb
1 Clean & Jerk
1 Wall Climb
1 Clean & Jerk
1 Wall Climb
1 Clean & Jerk
1 Wall Climb
1 Clean & Jerk
Additional Information
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.
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.
Equipment
- Barbell
- Standard bumper plates (no larger than 18-inch diameter) to load to the appropriate weights for the athlete’s division*
- Jumping rope
The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 34kg(75lb), 25kg (55lb), 20kg (45lb), 15kg (35lb)
WORKOUT 3: MEET ME AT THE BAR
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
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
12 Minute Amrap
21-15-9
Deadlifts (135, 95lb)
Pull-ups
Right into…
15-12-9
Front Squats
Chest-to-Bar
Right into…
12-9-6
Shoulder-to-Overhead
Bar Muscle-ups
12 Minute Amrap
21-15-9
Deadlifts (75, 55lb)
Jumping Pull-ups
Right into…
15-12-9
Front Squats
Pull-ups
Right into…
12-9-6
Shoulder-to-Overhead
Chest-to-Bar
12 Minute Amrap
21-15-9
Deadlifts (75, 55lb)
Jumping Pull-ups
Right into…
15-12-9
Front Squats
Pull-ups
Right into…
12-9-6
Shoulder-to-Overhead
Chest-to-Bar
12 Minute Amrap
21-15-9
Deadlifts (95, 65lb)
Pull-ups
Right into…
15-12-9
Front Squats
Chest-to-Bar
Right into…
12-9-6
Shoulder-to-Overhead
6-4-2 Jumping Bar Muscle-ups
12 Minute Amrap
21-15-9
Deadlifts (135, 95lb)
Pull-ups
Right into…
15-12-9
Front Squats
Chest-to-Bar
Right into…
12-9-6
Shoulder-to-Overhead
Bar Muscle-ups
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
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
12 Minute Amrap
21-15-9
Deadlifts (155, 105lb)
Pull-ups
Right into…
15-12-9
Front Squats
Chest-to-Bar
Right into…
12-9-6
Shoulder-to-Overhead
Bar Muscle-ups
12 Minute Amrap
21-15-9
Deadlifts (135, 95lb)
Pull-ups
Right into…
15-12-9
Front Squats
Chest-to-Bar
Right into…
12-9-6
Shoulder-to-Overhead
9-6-3 Bar Muscle-ups
12 Minute Amrap
21-15-9
Deadlifts (115, 85lb)
Pull-ups
Right into…
15-12-9
Front Squats
Chest-to-Bar
Right into…
12-9-6
Shoulder-to-Overhead
6-4-2 Bar Muscle-ups
12 Minute Amrap
21-15-9
Deadlifts (105, 75lb)
Pull-ups
Right into…
15-12-9
Front Squats
Chest-to-Bar
Right into…
12-9-6
Shoulder-to-Overhead
6-4-2 Bar Muscle-ups
12 Minute Amrap
21-15-9
Deadlifts (75, 55lb)
Pull-ups
Right into…
15-12-9
Front Squats
Chest-to-Bar
Right into…
12-9-6
Shoulder-to-Overhead
3-2-1 Bar Muscle-ups
Additional Information
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.
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.).
Equipment
- Barbell
- Standard bumper plates (no larger than 18-inch diameter) to load to the appropriate weights for the athlete’s division*
- Jumping rope
The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 34kg(75lb), 25kg (55lb), 20kg (45lb), 15kg (35lb)
WORKOUT 4: CATEGORY 4
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
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.
18 Minute Amrap
+10 Calorie Row
+10 Wallballs (20, 14lb | 10 ft / 9 ft)
+10 Single Dumbbell Step-overs (40, 25lb) (24, 20in)
60 Double-unders
Start with 10 reps, and increase by 10 each round on every movement but the double-unders.
18 Minute Amrap
+10 Calorie Row
+10 Wallballs (20, 14lb | 10 ft / 9 ft)
+10 Single Dumbbell Step-overs (40, 25lb) ( 24, 20in)
60 Single-unders
Start with 10 reps, and increase by 10 each round on every movement but the double-unders.
18 Minute Amrap
+10 Calorie Row
+10 Wallballs (20, 14lb | 10 ft / 9 ft)
+10 Single Dumbbell Step-overs (40, 25lb) ( 24, 20in)
60 Single-unders
Start with 10 reps, and increase by 10 each round on every movement but the double-unders.
18 Minute Amrap
+10 Calorie Row
+10 Wallballs (14, 10lb | 10 ft / 9 ft)
+10 Single Dumbbell Step-overs (20, 15lb) ( 20in)
60 Double-unders
Start with 10 reps, and increase by 10 each round on every movement but the double-unders.
18 Minute Amrap
+10 Calorie Row
+10 Wallballs (20, 14lb | 10 ft / 9 ft)
+10 Single Dumbbell Step-overs (40, 25lb) (24, 20in)
90 Double-unders
Start with 10 reps, and increase by 10 each round on every movement but the double-unders.
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.
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.
18 Minute Amrap
+10 Calorie Row
+10 Wallballs (20, 14lb | 10 ft / 9 ft)
+10 Single Dumbbell Step-overs (40, 25lb) (24, 20in)
90 Double-unders
Start with 10 reps, and increase by 10 each round on every movement but the double-unders.
18 Minute Amrap
+10 Calorie Row
+10 Wallballs (20, 14lb | 10 ft / 9 ft)
+10 Single Dumbbell Step-overs (40, 25lb) (24, 20in)
90 Double-unders
Start with 10 reps, and increase by 10 each round on every movement but the double-unders.
18 Minute Amrap
+10 Calorie Row
+10 Wallballs (20, 14lb | 10 ft / 9 ft)
+10 Single Dumbbell Step-overs (40, 25lb) (24, 20in)
60 Double-unders
Start with 10 reps, and increase by 10 each round on every movement but the double-unders.
18 Minute Amrap
+10 Calorie Row
+10 Wallballs (20, 14lb | 10 ft / 9 ft)
+10 Single Dumbbell Step-overs (35, 20lb) (24, 20in)
60 Double-unders
Start with 10 reps, and increase by 10 each round on every movement but the double-unders.
18 Minute Amrap
+10 Calorie Row
+10 Wallballs (20, 14lb | 10 ft / 9 ft)
+10 Single Dumbbell Step-overs (35, 20lb) (24, 20in)
60 Double-unders
Start with 10 reps, and increase by 10 each round on every movement but the double-unders.
Additional Information
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.
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.
Equipment
- Barbell
- Standard bumper plates (no larger than 18-inch diameter) to load to the appropriate weights for the athlete’s division*
- Jumping rope
The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 34kg(75lb), 25kg (55lb), 20kg (45lb), 15kg (35lb)
WORKOUT 5: BIENVENIDO O NO
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
For Time | 10-1
Toes-to-Bar
Devil Press (50, 35lb’s)
Time-Cap: 12 Minutes
For Time | 10-1
Toes-to-Bar
Devil Press (40, 25lb’s)
Time-Cap: 12 Minutes
For Time | 10-1
Hanging Toe Raise
Devil Press (Same As Your Division)
Time-Cap: 12 Minutes
For Time | 10-1
Hanging Toe Raise
Devil Press (Same As Your Division)
Time-Cap: 12 Minutes
For Time | 10-1
Toes-to-Bar
Devil Press (35, 20lb)
Time-Cap: 12 Minutes
For Time | 10-1
Toes-to-Bar
Devil Press (40, 25lb’s)
Time-Cap: 12 Minutes
For Time | 10-1
Toes-to-Bar
Devil Press (50, 35lb’s)
Time-Cap: 12 Minutes
For Time | 10-1
Toes-to-Bar
Devil Press (50, 35lb’s)
Time-Cap: 12 Minutes
For Time | 10-1
Toes-to-Bar
Devil Press (40, 25lb’s)
Time-Cap: 12 Minutes
For Time | 10-1
Toes-to-Bar
Devil Press (35, 20lb)
Time-Cap: 12 Minutes
For Time | 10-1
Toes-to-Bar
Devil Press (35, 20lb)
Time-Cap: 12 Minutes
For Time | 10-1
Toes-to-Bar
Devil Press (35, 20lb)
Time-Cap: 12 Minutes
For Time | 10-1
Toes-to-Bar
Devil Press (20, 14lb)
Time-Cap: 12 Minutes
Additional Information
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.
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.
Equipment
- Barbell
- Standard bumper plates (no larger than 18-inch diameter) to load to the appropriate weights for the athlete’s division*
- Jumping rope
The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 34kg(75lb), 25kg (55lb), 20kg (45lb), 15kg (35lb)
