2024-2025 Indy Online Challenge & Qualifier Workouts
Workouts 1 & 2
Released: Thursday, October 17, 2024
Workout 1
9 min AMRAP
30 Power Cleans
30 Front Squats
30 Shoulder-to-Overhead
30 Hang Squat Clean to Overhead
*Starting at minute 0, EMOTM: 3 Bar-facing Burpees
-Immediately into…
Workout 2
6 min to find:
1RM Hang Clean & Jerk
BREAKDOWN
WOD 1 – 9 min AMRAP
30 Power Cleans (115, 75lb)
30 Front Squats
30 Shoulder-to-Overhead
30 Hang Squat Clean to Overhead
*Starting at minute 0, EMOTM: 3 Bar-facing Burpees
-Immediately into…
WOD 2 – 6 min to find:
1RM Hang Clean & Jerk
WOD 1 – 9 min AMRAP
30 Power Cleans (115, 75lb)
30 Front Squats
30 Shoulder-to-Overhead
30 Hang Squat Clean to Overhead
*Starting at minute 0, EMOTM: 3 Bar-facing Burpees
-Immediately into…
WOD 2 – 6 min to find:
1RM Hang Clean & Jerk
WOD 1 – 9 min AMRAP
30 Power Cleans (75, 55lb)
30 Front Squats
30 Shoulder-to-Overhead
30 Hang Squat Clean to Overhead
*Starting at minute 0, EMOTM: 3 Bar-facing Burpees
-Immediately into…
WOD 2 – 6 min to find:
1RM Hang Clean & Jerk
WOD 1 – 9 min AMRAP
30 Power Cleans (115, 75lb)
30 Front Squats
30 Shoulder-to-Overhead
30 Hang Squat Clean to Overhead
*Starting at minute 0, EMOTM: 3 Bar-facing Burpees
-Immediately into…
WOD 2 – 6 min to find:
1RM Hang Clean & Jerk
WOD 1 – 9 min AMRAP
30 Power Cleans (115, 75lb)
30 Front Squats
30 Shoulder-to-Overhead
30 Hang Squat Clean to Overhead
*Starting at minute 0, EMOTM: 3 Bar-facing Burpees
-Immediately into…
WOD 2 – 6 min to find:
1RM Hang Clean & Jerk
WOD 1 – 9 min AMRAP
30 Power Cleans (115, 75lb)
30 Front Squats
30 Shoulder-to-Overhead
30 Hang Squat Clean to Overhead
*Starting at minute 0, EMOTM: 3 Bar-facing Burpees
-Immediately into…
WOD 2 – 6 min to find:
1RM Hang Clean & Jerk
WOD 1 – 9 min AMRAP
30 Power Cleans (115, 75lb)
30 Front Squats
30 Shoulder-to-Overhead
30 Hang Squat Clean to Overhead
*Starting at minute 0, EMOTM: 3 Bar-facing Burpees
-Immediately into…
WOD 2 – 6 min to find:
1RM Hang Clean & Jerk
WOD 1 – 9 min AMRAP
30 Power Cleans (95, 65lb)
30 Front Squats
30 Shoulder-to-Overhead
30 Hang Squat Clean to Overhead
*Starting at minute 0, EMOTM: 3 Bar-facing Burpees
-Immediately into…
WOD 2 – 6 min to find:
1RM Hang Clean & Jerk
WOD 1 – 9 min AMRAP
30 Power Cleans (75, 55lb)
30 Front Squats
30 Shoulder-to-Overhead
30 Hang Squat Clean to Overhead
*Starting at minute 0, EMOTM: 3 Bar-facing Burpees
-Immediately into…
WOD 2 – 6 min to find:
1RM Hang Clean & Jerk
WOD 1 – 9 min AMRAP
30 Power Cleans (75, 55lb)
30 Front Squats
30 Shoulder-to-Overhead
30 Hang Squat Clean to Overhead
*Starting at minute 0, EMOTM: 3 Bar-facing Burpees
-Immediately into…
WOD 2 – 6 min to find:
1RM Hang Clean & Jerk
If registered for any divisions other than Elite/Rx & Teen 13-15, and are unable to perform the workout as prescribed, you may complete the following workout variation. Please note, if doing so, you will be prompted to select during score submission as such, and your placement on the leaderboard will fall below anybody who performed it as prescribed.
By doing so, you are still eligible for the Open Division in Miami via Open Registration.
WOD 1 – 9 min AMRAP
30 Power Cleans (65, 45lb)
30 Front Squats
30 Shoulder-to-Overhead
30 Hang Squat Clean to Overhead
*Starting at minute 0, EMOTM: 3 Bar-facing Burpees
-Immediately into…
WOD 2 – 6 min to find:
1RM Hang Clean & Jerk
DETAILS
This is a two-part workout. Athletes must use a running clock from 00:00-15:00
The first part starts with the athlete’s hands off the barbell, with the barbell resting on the ground.
At the start, the athlete will have 9 minutes to perform an AMRAP of:
- 30 power cleans
- 30 front squats
- 30 shoulder to overhead
- 30 hang squat clean to overhead
Starting at 00:00 and every minute on the minute athletes must perform: 3 bar-facing burpees
If an athlete is unable to complete the 3 bar-facing burpees within a given minute, the workout is over, and the score will be recorded as the total number of reps completed up to that minute. Additionally, if they do not complete every minute of burpees, they are not eligible to complete Workout 2- their score will be 0lb.
Please note, barbell reps must be completed before the minute mark (ex. 1:00, 2:00, 3:00, etc.) Any barbell reps completed past the minute mark will not count until after the 3 bar-facing burpees are completed for that minute.
At the completion of each set of 3 bar-facing burpees, athletes will continue the AMRAP from where they left off with the barbell.
Athletes will continue in this fashion until the 09:00 minute mark.
At the 09:00 minute mark, the second part of this workout starts, and the athlete will have 6 minutes to find a 1 rep max hang clean and jerk.
Athletes will have until the 15:00 minute mark to establish their heaviest successful lift.
Lifts must be started before the 15:00 minute mark, however, it may be finished after the conclusion of time expiring.
It is highly recommended to announce or show your weight being attempted to the camera. This can be done verbally or by showing on a whiteboard or paper.
The score for workout 1 is the total reps completed between 00:00-09:00, which includes all barbell reps plus the bar-facing burpees.
The score for workout 2 is the heaviest completed successful 1RM hang clean and jerk between 09:00-15:00
TIEBREAK:
The tiebreak for workout 1 is the score of workout 2.
The tiebreak for workout 2 is the score of workout 1.
Refer to scorecard
Refer to scorecard
Refer to scorecard
Workout 3
Released: Thursday, October 17, 2024
For Time
Option 1 – Chipper Style
50 Toes to Bar
70 Box Jump Overs*
90 Alt. DB Snatches
Option 2 – 10 Rounds
5 Toes to Bar
7 Box Jump Overs*
9 Alt. DB Snatches
Option 3 – 2 Rounds
25 Toes to Bar
35 Box Jump Overs*
45 Alt. DB Snatches
Option 4 – Reverse Chipper-Style
90 Alt. DB Snatches
70 Box Jump Overs*
50 Toes to Bar
*step down required
breakdown
For Time
Option 1 – Chipper Style
50 Toes to Bar
70 Box Jump Overs (24, 20in)*
90 Alt. DB Snatches (50, 35lb)
Option 2 – 10 Rounds
5 Toes to Bar
7 Box Jump Overs*
9 Alt. DB Snatches
Option 3 – 2 Rounds
25 Toes to Bar
35 Box Jump Overs*
45 Alt. DB Snatches
Option 4 – Reverse Chipper-Style
90 Alt. DB Snatches
70 Box Jump Overs*
50 Toes to Bar
*step down required
For Time
Option 1 – Chipper Style
50 Toes to Bar
70 Box Jump Overs (24, 20in)*
90 Alt. DB Snatches (50, 35lb)
Option 2 – 10 Rounds
5 Toes to Bar
7 Box Jump Overs*
9 Alt. DB Snatches
Option 3 – 2 Rounds
25 Toes to Bar
35 Box Jump Overs*
45 Alt. DB Snatches
Option 4 – Reverse Chipper-Style
90 Alt. DB Snatches
70 Box Jump Overs*
50 Toes to Bar
*step down required
For Time
Option 1 – Chipper-Style
50 Toes to Bar
70 Box Jump Overs (24, 20in)*
90 Alt. DB Snatches (35, 20lb)
Option 2 – 10 Rounds
5 Toes to Bar
7 Box Jump Overs*
9 Alt. DB Snatches
Option 3 – 2 Rounds
25 Toes to Bar
35 Box Jump Overs*
45 Alt. DB Snatches
Option 4 – Reverse Chipper-Style
90 Alt. DB Snatches
70 Box Jump Overs*
50 Toes to Bar
*step down required
For Time
Option 1 – Chipper Style
50 Toes to Bar
70 Box Jump Overs (24, 20in)*
90 Alt. DB Snatches (50, 35lb)
Option 2 – 10 Rounds
5 Toes to Bar
7 Box Jump Overs*
9 Alt. DB Snatches
Option 3 – 2 Rounds
25 Toes to Bar
35 Box Jump Overs*
45 Alt. DB Snatches
Option 4 – Reverse Chipper-Style
90 Alt. DB Snatches
70 Box Jump Overs*
50 Toes to Bar
*step down required
For Time
Option 1 – Chipper Style
50 Toes to Bar
70 Box Jump Overs (24, 20in)*
90 Alt. DB Snatches (50, 35lb)
Option 2 – 10 Rounds
5 Toes to Bar
7 Box Jump Overs*
9 Alt. DB Snatches
Option 3 – 2 Rounds
25 Toes to Bar
35 Box Jump Overs*
45 Alt. DB Snatches
Option 4 – Reverse Chipper-Style
90 Alt. DB Snatches
70 Box Jump Overs*
50 Toes to Bar
*step down required
For Time
Option 1 – Chipper Style
50 Toes to Bar
70 Box Jump Overs (24, 20in)*
90 Alt. DB Snatches (50, 35lb)
Option 2 – 10 Rounds
5 Toes to Bar
7 Box Jump Overs*
9 Alt. DB Snatches
Option 3 – 2 Rounds
25 Toes to Bar
35 Box Jump Overs*
45 Alt. DB Snatches
Option 4 – Reverse Chipper-Style
90 Alt. DB Snatches
70 Box Jump Overs*
50 Toes to Bar
*step down required
For Time
Option 1 – Chipper Style
50 Toes to Bar
70 Box Jump Overs (24, 20in)*
90 Alt. DB Snatches (50, 35lb)
Option 2 – 10 Rounds
5 Toes to Bar
7 Box Jump Overs*
9 Alt. DB Snatches
Option 3 – 2 Rounds
25 Toes to Bar
35 Box Jump Overs*
45 Alt. DB Snatches
Option 4 – Reverse Chipper-Style
90 Alt. DB Snatches
70 Box Jump Overs*
50 Toes to Bar
*step down required
For Time
Option 1 – Chipper Style
50 Toes to Bar
70 Box Jump Overs (24, 20in)*
90 Alt. DB Snatches (50, 35lb)
Option 2 – 10 Rounds
5 Toes to Bar
7 Box Jump Overs*
9 Alt. DB Snatches
Option 3 – 2 Rounds
25 Toes to Bar
35 Box Jump Overs*
45 Alt. DB Snatches
Option 4 – Reverse Chipper-Style
90 Alt. DB Snatches
70 Box Jump Overs*
50 Toes to Bar
*step down required
For Time
Option 1 – Chipper-Style
50 Toes to Bar
70 Box Jump Overs (24, 20in)*
90 Alt. DB Snatches (35, 20lb)
Option 2 – 10 Rounds
5 Toes to Bar
7 Box Jump Overs*
9 Alt. DB Snatches
Option 3 – 2 Rounds
25 Toes to Bar
35 Box Jump Overs*
45 Alt. DB Snatches
Option 4 – Reverse Chipper-Style
90 Alt. DB Snatches
70 Box Jump Overs*
50 Toes to Bar
*step-up allowed
*step down required
For Time
Option 1 – Chipper-Style
50 Toes to Bar
70 Box Jump Overs (24, 20in)*
90 Alt. DB Snatches (35, 20lb)
Option 2 – 10 Rounds
5 Toes to Bar
7 Box Jump Overs*
9 Alt. DB Snatches
Option 3 – 2 Rounds
25 Toes to Bar
35 Box Jump Overs*
45 Alt. DB Snatches
Option 4 – Reverse Chipper-Style
90 Alt. DB Snatches
70 Box Jump Overs*
50 Toes to Bar
*step-up allowed
*step down required
If registered for any divisions other than Elite/Rx & Teen 13-15, and are unable to perform the workout as prescribed, you may complete the following workout variation. Please note, if doing so, you will be prompted to select during score submission as such, and your placement on the leaderboard will fall below anybody who performed it as prescribed.
By doing so, you are still eligible for the Open Division in Miami via Open Registration.
For Time
Option 1 – Chipper-Style
50 Sit-ups
70 Box Step-overs (20in across)*
90 Alt. DB Snatches (25, 15lb)
Option 2 – 10 Rounds
5 Sit-ups
7 Box Step-overs*
9 Alt. DB Snatches
Option 3 – 2 Rounds
25 Sit-ups
35 Box Step-overs*
45 Alt. DB Snatches
Option 4 – Reverse Chipper-Style
90 Alt. DB Snatches
70 Box Step-overs*
50 Sit-ups
*step-up allowed
*step down required
DETAILS
This is a “choose your own adventure” style workout with four different unique options to choose from, each having a 20 minute time cap. Athletes must pick one to complete.
Each option will have a total rep count of:
- 50 Toes to Bar
- 70 Box Jump Overs
- 90 Alternating Dumbell Snatches
At the start of 00:00, the athlete will have until the 20:00 minute mark to complete their work.
Option 1 – “Chipper Style”
Athletes will complete 50 toes to bar, then 70 box jump overs and finally 90 alternating DB snatches.
Option 2 – “10 Rounds”
Athletes will complete 5 toes to bar, then 7 box jump overs, then 9 alternating DB snatches and repeat that sequence for a total of 10 rounds.
Option 3 – “2 Rounds”
Athletes will complete 25 toes to bar, then 35 box jump overs, then 45 alternating DB snatches and repeat that sequence for a total of 2 rounds.
Option 4 – “Reverse Chipper Style”
Athletes will complete 90 alternating DB snatches, then 70 box jump overs and finally 50 toes to bar.
If performing a modified version, insert the correct movement variations as outlined above.
The score for this workout is the time it takes to complete or the total reps completed within the 20min time cap.
If the athlete does not complete the allotted work beneath the cap, their score will be the total number of completed repetitions.
TIEBREAK: NONE
Refer to scorecard
Refer to scorecard
Refer to scorecard
Workout 4
Released: Thursday, October 24, 2024
For Time
10-20-30-40-50 Wall Balls
*5x50ft shuttle runs after each round
(25ft down + 25ft back=1)
breakdown
For Time
10-20-30-40-50 Wall Balls (20, 14lb) (10, 9ft)
*5x50ft shuttle runs after each round
(25ft down + 25ft back=1)
For Time
10-20-30-40-50 Wall Balls (20, 14lb) (10, 9ft)
*5x50ft shuttle runs after each round
(25ft down + 25ft back=1)
For Time
10-20-30-40-50 Wall Balls (14, 10lb) (10, 9ft)
*5x50ft shuttle runs after each round
(25ft down + 25ft back=1)
For Time
10-20-30-40-50 Wall Balls (20, 14lb) (10, 9ft)
*5x50ft shuttle runs after each round
(25ft down + 25ft back=1)
For Time
10-20-30-40-50 Wall Balls (20, 14lb) (10, 9ft)
*5x50ft shuttle runs after each round
(25ft down + 25ft back=1)
For Time
10-20-30-40-50 Wall Balls (20, 14lb) (10, 9ft)
*5x50ft shuttle runs after each round
(25ft down + 25ft back=1)
For Time
10-20-30-40-50 Wall Balls (20, 14lb) (10, 9ft)
*5x50ft shuttle runs after each round
(25ft down + 25ft back=1)
For Time
10-20-30-40-50 Wall Balls (20, 14lb) (10, 9ft)
*5x50ft shuttle runs after each round
(25ft down + 25ft back=1)
For Time
10-20-30-40-50 Wall Balls (14, 10lb) (10, 9ft)
*5x50ft shuttle runs after each round
(25ft down + 25ft back=1)
For Time
10-20-30-40-50 Wall Balls (14, 10lb) (10, 9ft)
*5x50ft shuttle runs after each round
(25ft down + 25ft back=1)
If registered for any divisions other than Elite/Rx & Teen 13-15, and are unable to perform the workout as prescribed, you may complete the following workout variation. Please note, if doing so, you will be prompted to select during score submission as such, and your placement on the leaderboard will fall below anybody who performed it as prescribed.
By doing so, you are still eligible for the Open Division in Miami via Open Registration.
For Time
10-20-30-40-50 Wall Balls (14, 10lb) (10, 9ft)
*5x50ft shuttle runs after each round
(25ft down + 25ft back=1)
DETAILS
- 10 wall balls followed by 5x50ft shuttle run (25ft down + 25ft back = 1)
- Into, 20 wall balls followed by 5x50ft shuttle run (25ft down + 25ft back = 1)
- Into, 30 wall balls followed by 5x50ft shuttle run (25ft down + 25ft back = 1)
- Into, 40 wall balls followed by 5x50ft shuttle run (25ft down + 25ft back = 1)
- Into, 50 wall balls followed by 5x50ft shuttle run (25ft down + 25ft back = 1)
The score for this workout is the time it takes to complete the above within the time-cap or the total reps completed.
If the athlete does not complete the allotted work beneath the cap, their score will be the total number of completed repetitions.
- Medicine ball of appropriate weight for the athlete’s division.*
- Target of 10ft for men and 9ft for women
- If using a mounted wall-ball target, it is HIGHLY recommended that the BOTTOM of the target be mounted to the appropriate height.
- Floor space of 25ft
- Tape to mark the floor
Wallball
- The rep begins with:
- The med-ball in the front rack position with the crease of the athlete’s hips below the top of the knees
- Athletes may squat clean when taking the ball from the ground
- The med-ball in the front rack position with the crease of the athlete’s hips below the top of the knees
- The rep ends and is credited when:
- The center of the ball makes contact with the target at or above the specified target height
- During the movement:
- The medicine ball must be taken from the bottom of a squat, hip crease passing clearly below the top of the knees
- 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.
Shuttle Run
- The rep begins with:
- Both the athlete’s feet clearly behind a designated line indicating the start of the 25 ft shuttle run distance
- The rep ends and is credited when:
- Both the athlete’s feet and one hand clearly touch the ground past the same designated start line
- 3 points of contact, both feet and one hand.
- On the last 25 ft shuttle run of each round, athletes will be allowed to run through and not touch the ground.
- (25 ft down + 25 ft back = 1 rep)
- Both the athlete’s feet and one hand clearly touch the ground past the same designated start line
- During the movement:
- Athletes must clearly show the start and ending of each 25 ft section.
- At the 25 ft distance, athletes must clearly show both feet and one hand touching on the other side of the designated line before performing their second 25 ft section to complete a total of 50 ft.
- Athletes may run in any style (forward, backwards or sideways)
Be sure the athlete has adequate space to safely complete all movements.
Clear the area of all extra equipment, people, or other obstructions.
Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition. Unless otherwise stated, athletes may not receive assistance with their equipment during the workout.
Workout 5
Released: Thursday, October 24, 2024
Beginning on an 8min clock, complete:
2 Rounds
18 Deadlifts
18 Pull-ups
Immediately into…
3 Rounds
12 Deadlifts
12 Chest-to-Bar
If completed before 8min, add 4min to the clock and proceed to:
4 Rounds
9 Deadlifts
9 Bar Muscle-ups
Immediately into…
AMRAP of:
3 Deadlifts
3 Burpee Bar Muscle-ups
breakdown
Beginning on an 8min clock, complete:
2 Rounds
18 Deadlifts (135, 95lb)
18 Pull-ups
Immediately into…
3 Rounds
12 Deadlifts (185, 125lb)
12 Chest-to-Bar
If completed before 8min, add 4min to the clock and proceed to:
4 Rounds
9 Deadlifts (225, 155lb)
9 Bar Muscle-ups
Immediately into…
AMRAP of:
3 Deadlifts (315, 225lb)
3 Burpee Bar Muscle-ups
Beginning on an 8min clock, complete:
2 Rounds
18 Deadlifts (135, 95lb)
18 Pull-ups
Immediately into…
3 Rounds
12 Deadlifts (185, 125lb)
12 Chest-to-Bar
If completed before 8min, add 4min to the clock and proceed to:
4 Rounds
9 Deadlifts (225, 155lb)
9 Bar Muscle-ups
Immediately into…
AMRAP of:
3 Deadlifts (315, 225lb)
3 Burpee Bar Muscle-ups
Beginning on an 8min clock, complete:
2 Rounds
18 Deadlifts (95, 65lb)
18 Pull-ups
Immediately into…
3 Rounds
12 Deadlifts (115, 75lb)
12 Chest-to-Bar
If completed before 8min, add 4min to the clock and proceed to:
4 Rounds
9 Deadlifts (135, 85b)
9 Bar Muscle-ups
Immediately into…
AMRAP of:
3 Deadlifts (185, 115lb)
3 Burpee Bar Muscle-ups
Beginning on an 8min clock, complete:
2 Rounds
18 Deadlifts (135, 95lb)
18 Pull-ups
Immediately into…
3 Rounds
12 Deadlifts (185, 125lb)
12 Chest-to-Bar
If completed before 8min, add 4min to the clock and proceed to:
4 Rounds
9 Deadlifts (225, 155lb)
9 Bar Muscle-ups
Immediately into…
AMRAP of:
3 Deadlifts (315, 225lb)
3 Burpee Bar Muscle-ups
Beginning on an 8min clock, complete:
2 Rounds
18 Deadlifts (135, 95lb)
18 Pull-ups
Immediately into…
3 Rounds
12 Deadlifts (185, 125lb)
12 Chest-to-Bar
If completed before 8min, add 4min to the clock and proceed to:
4 Rounds
9 Deadlifts (225, 155lb)
9 Bar Muscle-ups
Immediately into…
AMRAP of:
3 Deadlifts (315, 225lb)
3 Burpee Bar Muscle-ups
Beginning on an 8min clock, complete:
2 Rounds
18 Deadlifts (135, 95lb)
18 Pull-ups
Immediately into…
3 Rounds
12 Deadlifts (185, 125lb)
12 Chest-to-Bar
If completed before 8min, add 4min to the clock and proceed to:
4 Rounds
9 Deadlifts (225, 155lb)
9 Bar Muscle-ups
Immediately into…
AMRAP of:
3 Deadlifts (315, 225lb)
3 Burpee Bar Muscle-ups
Beginning on an 8min clock, complete:
2 Rounds
18 Deadlifts (135, 95lb)
18 Pull-ups
Immediately into…
3 Rounds
12 Deadlifts (185, 125lb)
12 Chest-to-Bar
If completed before 8min, add 4min to the clock and proceed to:
4 Rounds
9 Deadlifts (225, 155lb)
9 Bar Muscle-ups
Immediately into…
AMRAP of:
3 Deadlifts (315, 225lb)
3 Burpee Bar Muscle-ups
Beginning on an 8min clock, complete:
2 Rounds
18 Deadlifts (135, 95lb)
18 Pull-ups
Immediately into…
3 Rounds
12 Deadlifts (185, 125lb)
12 Chest-to-Bar
If completed before 8min, add 4min to the clock and proceed to:
4 Rounds
9 Deadlifts (225, 155lb)
9 Bar Muscle-ups
Immediately into…
AMRAP of:
3 Deadlifts (315, 225lb)
3 Burpee Bar Muscle-ups
Beginning on an 8min clock, complete:
2 Rounds
18 Deadlifts (115, 75lb)
18 Pull-ups
Immediately into…
3 Rounds
12 Deadlifts (135, 95lb)
12 Chest-to-Bar
If completed before 8min, add 4min to the clock and proceed to:
4 Rounds
9 Deadlifts (155, 105b)
9 Bar Muscle-ups
Immediately into…
AMRAP of:
3 Deadlifts (185, 115lb)
3 Burpee Bar Muscle-ups
Beginning on an 8min clock, complete:
2 Rounds
18 Deadlifts (115, 75lb)
18 Pull-ups
Immediately into…
3 Rounds
12 Deadlifts (135, 95lb)
12 Chest-to-Bar
If completed before 8min, add 4min to the clock and proceed to:
4 Rounds
9 Deadlifts (155, 105b)
9 Bar Muscle-ups
Immediately into…
AMRAP of:
3 Deadlifts (185, 115lb)
3 Burpee Bar Muscle-ups
If registered for any divisions other than Elite/Rx & Teen 13-15, and are unable to perform the workout as prescribed, you may complete the following workout variation. Please note, if doing so, you will be prompted to select during score submission as such, and your placement on the leaderboard will fall below anybody who performed it as prescribed.
By doing so, you are still eligible for the Open Division in Miami via Open Registration.
Beginning on an 8min clock, complete:
2 Rounds
18 Deadlifts (75, 55lb)
18 Jumping Pull-ups
Immediately into…
3 Rounds
12 Deadlifts (95, 65lb)
12 Burpee Jumping Pull-ups
If completed before 8min, add 4min to the clock and proceed to:
4 Rounds
9 Deadlifts (115, 75b)
9 Pull-ups
Immediately into…
AMRAP of:
3 Deadlifts (135, 85lb)
3 Chest-to-bar Pull-ups
DETAILS
This is an AMRAP style workout.
At the start of the clock, athletes will have 8 minutes to complete
2 rounds of 18 Deadlifts and 18 pull-ups then, 3 rounds of 12 Deadlifts and 12 Chest To bar Pull-ups
If an athlete is unable to complete the above allotted work within 8 minutes, their workout is complete and they shall not continue.
If athletes complete the work before 08:00, athletes will add 4 minutes to the clock (extend their time cap to 12:00) and proceed to:
4 rounds of 9 Deadlifts and 9 Bar Muscle-ups then, AMRAP of 3 Deadlifts and 3 Burpee Bar Muscle-ups
NOTE: Athletes may receive assistance with the deadlift bar for weight changes.
The athlete may also choose to have multiple barbells for this workout.
The score for this workout is the total reps completed within their time cap.
TIEBREAK: The time at the furthest completed full section, which includes either the time at the completion of 2 rounds of pull-ups, the time at the completion of 3 rounds of chest to bar pull-ups, or the time at the completion of 4 rounds of bar muscle ups.
- Barbell
- Required for Men – 45lb or 20kg barbell
- Required for Women – 35lb or 15kg barbell
- Weight plates & collars
- Pull Up Bar
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the deadlifts;
- 55lb – 25kg
- 65lb – 29kg
- 75lb – 34kg
- 85lb – 39kg
- 95lb – 43kg
- 105lb – 47kg
- 115lb – 52kg
- 135lb – 61kg
- 155lb – 70kg
- 185lb – 83kg
- 225lb – 102kg
- 315lb – 143kg
Be sure the athlete has adequate space to safely complete all movements. Clear the area of all extra equipment, people, or other obstructions.
Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.
Deadlifts
- The rep begins with:
- The barbell on the ground
- The rep ends and is credited when:
- The athlete’s hips and knees are clearly fully extended, and shoulders are behind the barbell
- During the movement:
- The hands must be outside the knees
- Sumo deadlifts are NOT allowed
- Deliberately bouncing the barbell is NOT allowed
- Athletes may NOT wear gymnastics grips or straps during this movement.
- Turning the grips around to the other side of the hand is permitted.
Pull-Ups
- The rep begins with:
- The arms fully extended and feet off the ground
- The rep ends and is credited when:
- The chin clearly comes above the pull-up bar
- During the movement:
- Any style of pull-up or grip is permitted
- Wrapping tape around the pull up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted but taping the bar AND wearing hand protection is NOT.
Chest to Bar Pull-Ups
- The rep begins with:
- The arms fully extended and feet off the ground
- The rep ends and is credited when:
- The chest clearly comes into contact with the bar at or below the collarbone
- During the movement:
- Any style of chest to bar pull-up or grip is permitted
- Wrapping tape around the pull up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted but taping the bar AND wearing hand protection is NOT.
Bar Muscle Up
- The rep begins with:
- The arms fully extended and feet off the ground
- The rep ends and is credited when:
- The arms are fully locked out while the athlete is in the support position above the bar and the shoulders are over or in front of the bar
- During the movement:
- Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted
- No portion of the foot may rise above the height of the bar during the kip
- Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep
- Deliberately resting at the top is not permitted, this will count as a no-rep and the athlete must come off the bar and to the ground to begin again
- No taking the hands off of the bar to shake out
- Adjusting the grip at the top is permitted
- Wrapping tape around the pull up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted but taping the bar AND wearing hand protection is NOT.
Burpee Bar Muscle Up
- The rep begins with:
- The athlete underneath the rig
- The rep ends and is credited when:
- The arms are fully locked out while the athlete is in the support position above the bar and the shoulders are over or in front of the bar
- During the movement:
- Stepping and/or jumping back to reach the bottom of the burpee is permitted
- Chest and thighs must clearly touch the ground
- Stepping and/or jumping back to the starting position is permitted
- At the top of each burpee complete a bar muscle up
- Bar muscle up must begin from a dead hang athlete on the bar, elbows extended and 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
- Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep
- Deliberately resting at the top is not permitted, this will count as a no-rep and the athlete must come off the bar and to the ground to begin again
- No taking the hands off of the bar to shake out
- Adjusting the grip at the top is permitted
- Wrapping tape around the pull up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted but taping the bar AND wearing hand protection is NOT.
- If a no-rep is received for any reason, the entire rep must be repeated
- Measuring position for the burpee bar muscle up
- While standing underneath a pull up bar
- Feet together, knees and hips straight, extend the arms overhead
- Arms must be in line with the torso when viewed from profile.
- Touch the thumbs together of each hand and extend the fingers
- The athlete’s fingers cannot touch the pull up bar in the measuring position
- The pull up bar must be above the athlete’s fingertips.
- An exercise mat or similar may be used to decrease the distance between the ground and pull up bar
- Surfaces aiding in jumping or rebounding, such as spring floors, are not permitted
- Feet together, knees and hips straight, extend the arms overhead
- While standing underneath a pull up bar
Jumping Pull Up (Modified Variation)
- The rep begins with:
- The athlete underneath the rig, arms fully extended while holding the pull-up bar
- The rep ends and is credited when:
- The chin clearly comes above the pull-up bar
- During the movement:
- Any style of pull-up or grip is permitted as long as the requirements are met.
- Wrapping tape around the pull up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted but taping the bar AND wearing hand protection is NOT.
- Measuring position for the jumping pull up
- While standing underneath a pull up bar
- The bar must be at least 6 inches (15 centimeters) above the top of the head when the athlete is standing tall
- Plates or other stable platforms may be used to decrease the distance between the top of the head and the bar.
- While standing underneath a pull up bar
Burpee Jumping Pull Up (Modified Variation)
- The rep begins with:
- The athlete underneath the rig
- The rep ends and is credited when:
- The chin clearly comes above the pull-up bar
- During the movement:
- Stepping and/or jumping back to reach the bottom of the burpee is permitted
- Chest and thighs must clearly touch the ground
- Stepping and/or jumping back to the starting position is permitted
- At the top of each burpee complete a jumping pull-up
- Any style of pull-up or grip is permitted as long as the requirements are met.
- Wrapping tape around the pull up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted but taping the bar AND wearing hand protection is NOT.
- If using a riser, the burpee must be performed on the floor behind the riser.
- If a no-rep is received for any reason, the entire rep must be repeated.
- Measuring position for the jumping pull up
- While standing underneath a pull up bar
- The bar must be at least 6 inches (15 centimeters) above the top of the head when the athlete is standing tall.
- Plates or other stable platforms may be used to decrease the distance between the top of the head and the bar.
- While standing underneath a pull up bar
Please note gymnastic grips or straps will not be acceptable at any point during the deadlift, or will result in disqualification. We recommend athletes rotate their grips during the deadlift movement to ensure compliance.
Be sure the athlete has adequate space to safely complete all movements.
Clear the area of all extra equipment, people, or other obstructions.
Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.
For this workout, athletes may receive assistance with the deadlift bar for weight changes.
The athlete may also choose to have multiple barbells for this workout.
