CanWest Games 2019

Onsite Competition for Individuals and teams

Event description

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Scoring: For Time: Fastest is Better | Time Cap: 12

Age Groups
12 Minute Time Cap
For Time:  200ft Shuttle Run
 150 Double Unders
 400ft Shuttle Run
 25 Left Kettlebell Snatch (24/16kg)
 25 Right Kettlebell Snatch (24/16kg)
 600ft Shuttle Run
 20 Left Single Arm Dumbbell Thruster (50/35lb)
 20 Right Single Arm Dumbbell Thruster (50/35lb)
 800ft Shuttle Run
 50ft Single Arm Dumbbell Overhead Walking Lunge (50/35lb)
Cross Finish Line

Variations: 14-15 and 55+ Divisions will use 16/12kg kettlebell and 35/25lb dumbbell.

Event Description

Athletes will begin on their starting mat. At the call of “3, 2, 1, GO!”, the athlete will begin their first shuttle run (100-foot lane). Athletes must clearly run around the pylon at each turnaround point. Once they return back to their starting mat, they will complete their double unders. Once the double unders are complete, they will complete their second shuttle run and then move onto the kettlebell snatch. The athlete must complete all 25 repetitions on their left arm before moving onto the right arm. When the athlete has completed all of the kettlebell snatches on both arms, they will begin their third shuttle run then move onto the Dumbbell Thrusters, again, completing all repetitions with the left arm before moving to the right. Once all of the dumbbell thrusters have been completed, the athlete will complete their fourth and final shuttle run. Once the shuttle run is complete, the athlete will move to the Dumbbell overhead lunge. The lunges are scored in 10-foot increments. The event is completed when the athlete finishes all 50-feet of lunges or is time capped. The score for this event is the total time to complete or the number of repetitions completed before the end of the time cap.

Movement Standards

Shuttle Run

  • The athlete must go around the cone on each shuttle run

Double Unders

  • This is a standard double under where the rope passes completely under the feet twice for each jump.
  • The rope must spin forward for the rep to count.

Kettlebell Snatch

  • Every repetition must start from the hang position.
  • The kettlebell must be taken from the hang position to the overhead position in one continuous motion.
  • At the top of the snatch, the arm, hips and legs must be fully locked out with the kettlebell directly over the body.
  • The kettlebell must pass between the athlete’s legs before being lifted back into the overhead position.

Single Arm Dumbbell Thruster

  • The dumbbell must be in contact with the shoulder during the squat portion of this movement.
  • The crease of the hip must pass below the top of the knee for each squat.
  • The dumbbell must be pressed into the overhead position. A Re-dip or jerk is not allowed.
  • The rep is complete when the dumbbell is overhead with knees, hips and arms fully locked out and the dumbbell over the middle of the athlete’s body.

Single Arm Overhead Walking Lunge

  • The dumbbell must remain in the overhead position while lunging.
  • The dumbbell cannot come in contact with any other part of the body during the lunge.
  • The back knee must clearly make contact with the ground.
  • Stepping through the lunge is allowed as long as the movement requirements are met.
  • Full extension of the knee and hip is required at the top of each rep.
  • An unbroken section of 10-feet must be completed before setting the dumbbell down or switching arms.

 

Scoring: For Weight: Heavier is Better

1 Rep Max Clean and Jerk
3 Attempts
7 Minute Time Cap

 

Attempt 1: Clean and Jerk
Attempt 2: Clean and Jerk
Attempt 3: Clean and Jerk

 

Event Description

Athletes will begin on their platform with an unloaded bar. On the call of “3, 2, 1, GO!”, the athlete will load their bar and make their first attempt. The athlete must verbally confirm the weight on the bar to their judge before making their attempt. Athletes are allowed a maximum of 3 attempts within the 7 minute time cap. If the bar or athlete come off the platform in anyway, the lift will not count. If any part of the athlete’s body touches the ground other than the feet, the lift will not count.

Movement Standards

Clean and Jerk

  • The bar must be taken from the ground to the shoulders in one continuous motion. Hang cleans are not permitted.
  • A muscle clean, power clean, split clean or squat clean is permitted.
  • Pressing from a back rack is not allowed.
  • The athlete may press, push press, push jerk or split jerk to get the bar overhead as long as the feet are brought back together before the bar is lowered.
  • For the rep to count, the athlete must show control of the bar overhead with their knees, hips and elbows fully locked out and the bar over the center of the body.

Scoring: For Time: Fastest is Better | Time Cap: 25

Elite Individuals
25 Minute Time Cap
4 Rounds  500m Row
 250m Ski Erg
 400m Run
   Cross Finish Line

Event Description

Athletes will begin standing on their designated start mats.  On the call of “3, 2, 1, GO!”, they will begin their first round.  Once the rower display shows 500m, the athlete can advance to the SkiErg and begin accumulating meters.  Once the SkiErg display shows 250m, the athlete will exit out their lane and begin their 400m run. Athletes may only enter and exit through their own lanes.  Failing to stay in their own lane will result in a penalty being assessed. After each round is completed, the athlete must advance their lane piece before beginning the next round.  Athletes will complete a total of 4 rounds. At the end of the 4th round, athletes must finish by crossing the mat they started on.

Movement Standards

Row

  • Any dampener setting is allowed and can be adjusted throughout the event.
  • The display must be reset to 0m before the start of each round.
  • Athletes are not to touch the display at any time. 
  • The judge will reset the rower for each round.

Ski Erg

  • Any dampener setting is allowed and can be adjusted throughout the event.
  • The display must be reset to 0m before the start of each round.
  • Athletes are not to touch the display at any time. 
  • The judge will reset the SkiErg for each round.

Run

  • Athletes must remain in their lane at all times.
  • A penalty will be assessed to any athlete that fails to stay in their own lane.

 

 

Scoring: For Repetitions: More is Better

Elite Individual
3 Rounds:
3 Minutes of work
1 Minute of rest
   100 Double Unders
 *Advance Every 50 Reps*
 25/20 Chest To Bar Pull-Ups
 20 Burpee Box Jump Overs @20"
   100 Double Unders
 *Advance Every 50 Reps*
 12/9 Bar Muscle Ups
 20 Burpee Box Jump Overs @24"
   100 Double Unders
 *Advance Every 50 Reps*
 9/6 Ring Muscle Ups
 AMRAP Burpee Box Jump Overs @30"

Event Description

Teams will begin at the end of their mats with ropes in hand. Each duo will have their own judge and will be working in 2 separate lanes. On the call of “3, 2, 1, GO!”, athletes will begin their first set of double unders. Once both athletes in each pair have completed their double unders, they will advance together to the rig to complete their synchro movements. Once the required synchro movement reps have been completed, the duo will move to their box to complete their burpee box jump overs. In Round 3, one partner will perform ring muscle ups first, then bar muscle up second and the other partner will complete bar muscle ups first and ring muscle ups second. Both partners must complete both ring and bar muscle ups in Round 3. The Team’s score will be the total number of repetitions completed.
 
Movement Standards
 
Double Unders
 
  • This is a standard double under where the rope passes completely under the feet twice for each jump
  • The rope must spin forward for the rep to count.
Chest to Bar Pull-Up
  • This is a standard chest to bar pull-up. Strict, kipping or butterfly variations are allowed as long as all other requirements are met
  • At the bottom, the arms must be fully extended with the feet off the ground.
  • At the top, the chest must clearly come in contact with bar below the collarbone.
Burpee Box Jump Overs
  • The Burpee Box Jump Over starts with the athlete facing the box with their chest and thighs touching the ground and finishes with the athlete jumping over the box.
  • In the bottom position, the athlete must be perpendicular to the box.
  • Burpees must be performed with a 2-foot jump back and up.
  • On the box jump, a two-foot take-off and two-foot landing is required and only the athlete’s feet may touch the box. There is no requirement to stand tall on the top of the box.
  • The athlete may jump or step off the box on the other side
  • The athlete may jump completely over the box. If jumping over the box, the feet must go over the top of the box, not the sides, and they must use a two-foot landing.
  • Each rep is counted when the athlete reaches the ground on the opposite side.
Bar Muscle Up
 
  • The athlete must begin with, or pass through, a hang below the bar with arms fully extended and feet off the ground.
  • Kipping the muscle up is permitted but pull-overs, rolls to support and glide kips are not allowed. The athlete’s heels must not rise above the height of the bar during the initial kip.
  • Athletes must pass through some portion of a dip to lockout over the bar.
  • Only the athlete’s hands may touch the bar when completing the rep. No other part of the arm may touch the bar.
  • At the top, the elbows must be fully locked out while the athlete supports their body above the bar with the shoulders over or in front of the bar.
Ring Muscle Up
  • The athlete must begin with, or pass through, a hang below the rings with arms fully extended and feet off the ground.
  • The athlete may use a false or full grip.
  • Kipping the muscle up is permitted but swings or rolls to support are not allowed. The athlete’s heels must not rise above the height of the rings during the initial kip.
  • Athletes must pass through some portion of a dip to lockout over the rings.
  • At the top, the elbows must be fully locked out while the athlete supports their body above the rings with the shoulders over top of the rings.
  • If consecutive muscle ups are being performed, there must be a change of direction below the rings.

Scoring: For Repetitions: More is Better

All Individuals
3 Minute Time Cap 

Wearing
*20/14lb Vest*

 30/20 Calories Row
 30 Mini-Axle Bar Thrusters (120/80lb)
 Finish Line

Variations:
50-54/ Intermediate: 100/70lb
55+/ 14-55/ Scaled: 80/60lb

Event Description

Athletes will begin standing behind their rower. On the call of “3, 2, 1, GO!”, they will get on their rower and begin rowing. Once the rower display clearly shows the designated number of calories has been reached, the athlete can move to the axle bar and start their thrusters. Athletes must advance the axle bar every 10 reps until all 30 reps have been completed. The athlete must then cross the finish line to complete the event. You will be wearing a 20/14lb vest for the duration of this event. It must remain completely done up until you cross the finish line. The event score is the total time to complete the event or the total number of repetitions completed before the time cap. 1 calorie will equal 1 repetition.

Movement Standards

Row

  • Any dampener setting is allowed and can be adjusted throughout the event.
  • The display must be reset to 0m before the start of the event.
  • Athletes are not to touch the display at any time.
  • Their judge will ensure the rower display is turned on and set to zero before the start of the event.

Mini-Axle Bar Thruster

  • This is a standard thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar must start from the ground. No racks allowed.
  • At the bottom of the thruster, the hip crease must clearly pass the below the knee. A squat clean into the thruster is permitted on the first rep.
  • At the top of the thruster, the barbell must come to a full lockout overhead with the knees, hips and arms fully extended and the bar directly over the middle of the athlete’s body
  • Jerking the bar is not permitted. Any type of re-dip will result a “no rep”.

Scoring: For Time: Fastest is Better | Time Cap: 12

Intermediate Individual
12 Minute Time Cap
For Time:  200ft Shuttle Run
 150 Double Unders
 400ft Shuttle Run
 25 Left Kettlebell Snatch (16/12kg)
 25 Right Kettlebell Snatch (16/12kg)
 600ft Shuttle Run
 20 Left Single Arm Dumbbell Thruster (50/35lb)
 20 Right Single Arm Dumbbell Thruster (50/35lb)
 800ft Shuttle Run
 50ft Single Arm Dumbbell Overhead Walking Lunge (50/35lb)
Cross Finish Line

 

Scaled Individual 12 Minute Time Cap
For Time:  200ft Shuttle Run
 150 Single Unders
 400ft Shuttle Run
25 Russian Kettlebell Swings (24/16kg)
25 Russian Kettlebell Swing (24/16kg)
 600ft Shuttle Run
 20 Left Single Arm Dumbbell Thruster (35/25lb)
 20 Right Single Arm Dumbbell Thruster (35/25lb)
 800ft Shuttle Run
 50ft Single Arm Dumbbell Front Rack Walking Lunge (50/35lb)
Cross Finish Line

Event Description

Athletes will begin on their starting mat. At the call of “3, 2, 1, GO!”, the athlete will begin their first shuttle run (100-foot lane). Athletes must clearly run around the pylon at each turnaround point. Once they return back to their starting mat, they will complete their double unders/ single unders. Once the double unders/ single unders are complete, they will complete their second shuttle run and then move onto the kettlebell snatch/ russian swings. The athlete must complete all 25 repetitions on their left arm before moving onto the right arm (or for scaled must finish all 50 swings before moving on). When the athlete has completed all of the kettlebell snatches on both arms/ russian swings, they will begin their third shuttle run then move onto the Dumbbell Thrusters, again, completing all repetitions with the left arm before moving to the right. Once all of the dumbbell thrusters have been completed, the athlete will complete their fourth and final shuttle run. Once the shuttle run is complete, the athlete will move to the Dumbbell overhead/ front rack lunge. The lunges are scored in 10-foot increments. The event is completed when the athlete finishes all 50-feet of lunges or is time capped. The score for this event is the total time to complete or the number of repetitions completed before the end of the time cap.

Movement Standards

Shuttle Run

  • The athlete must go around the cone on each shuttle run

Double Unders

  • This is a standard double under where the rope passes completely under the feet twice for each jump.
  • The rope must spin forward for the rep to count.

Kettlebell Snatch

  • Every repetition must start from the hang position.
  • The kettlebell must be taken from the hang position to the overhead position in one continuous motion.
  • At the top of the snatch, the arm, hips and legs must be fully locked out with the kettlebell directly over the body.
  • The kettlebell must pass between the athlete’s legs before being lifted back into the overhead position.

Single Arm Dumbbell Thruster

  • The dumbbell must be in contact with the shoulder during the squat portion of this movement.
  • The crease of the hip must pass below the top of the knee for each squat.
  • The dumbbell must be pressed into the overhead position. A Re-dip or jerk is not allowed.
  • The rep is complete when the dumbbell is overhead with knees, hips and arms fully locked out and the dumbbell over the middle of the athlete’s body.

Single Arm Overhead Walking Lunge

  • The dumbbell must remain in the overhead position while lunging.
  • The dumbbell cannot come in contact with any other part of the body during the lunge.
  • The back knee must clearly make contact with the ground.
  • Stepping through the lunge is allowed as long as the movement requirements are met.
  • Full extension of the knee and hip is required at the top of each rep.
  • An unbroken section of 10-feet must be completed before setting the dumbbell down or switching arms.

 

Scoring: For Time: Fastest is Better | Time Cap: 8

Age Groups 35-49
8 Minute Time Cap
4 Rounds  15/12 Ski Erg Calories
 10 Power Cleans 135/85lb
  Cross Finish Line

 

Age Groups 50-54
8 Minute Time Cap
4 Rounds  15/12 Ski Erg Calories
 10 Power Cleans 115/75lb
  Cross Finish Line

 

Age Groups 55+, 14-15
8 Minute Time Cap
4 Rounds  15/12 Ski Erg Calories
 10 Power Cleans 95/65lb
  Cross Finish Line

Event Description

Athletes will begin on their SkiErg platform.  At the call of “3, 2, 1, GO!”, athletes will begin on the SkiErg.  Once the athlete has completed the required number of calories on the SkiErg, they will move to their barbell and begin their power cleans.  Athletes will continue this cycle for a total of 4 rounds or until they reach the time cap.  Athletes will be responsible for resetting their SkiErg to zero before they begin each round.  The score for this event will be the total time taken to complete all 4 rounds or the total number of repetitions completed at the end of the time cap.  Every calorie will be counted as 1 repetition.

Movement Standards

Ski Erg

  • Any dampener setting is allowed and can be adjusted at any time during the event.
  • The display must be reset between each round and read 0 meters before starting.
  • Athletes will be responsible for resetting their SkiErg for each round.

Power Clean

  • The barbell must be taken from the ground to the shoulders in one continuous motion.  NO hang cleans are permitted.
  • The bar must be received with the hips above the horizontal plane of the knees.
  • A power clean, split clean or muscle clean is permitted.
  • Athletes must always keep their barbell on their platform.

 

Box Jump Over

  • A two-foot take-off and two-foot landing on the box is required and only the athlete’s feet may touch the box.  There is no requirement to stand tall on the top of the box.
  • The athlete may jump or step off the box on the other side.
  • The athlete may jump completely over the box.  If jumping over the box, the feet must go over the top of the box, not the sides, and they may land on the opposite side in any fashion.
  • Each rep is counted when the athlete lands on the ground on the opposite side.

Scoring: For Weight: Heavier is Better

1 Rep Max Clean and Jerk
3 Attempts
6 Minute Time Cap

 

Attempt 1: Clean and Jerk
Attempt 2: Clean and Jerk
Attempt 3: Clean and Jerk

 

Event Description

Athletes will begin on their platform with an unloaded bar. On the call of “3, 2, 1, GO!”, the athlete will load their bar and make their first attempt. The athlete must verbally confirm the weight on the bar to their judge before making their attempt. Athletes are allowed a maximum of 3 attempts within the 6 minute time cap. If the bar or athlete come off the platform in anyway, the lift will not count. If any part of the athlete’s body touches the ground other than the feet, the lift will not count.

Movement Standards

Clean and Jerk

  • The bar must be taken from the ground to the shoulders in one continuous motion. Hang cleans are not permitted.
  • A muscle clean, power clean, split clean or squat clean is permitted.
  • Pressing from a back rack is not allowed.
  • The athlete may press, push press, push jerk or split jerk to get the bar overhead as long as the feet are brought back together before the bar is lowered.
  • For the rep to count, the athlete must show control of the bar overhead with their knees, hips and elbows fully locked out and the bar over the center of the body.

Scoring: For Time: Fastest is Better | Time Cap: 8

Elite Individuals/ Age Groups
For Time:
8 Minute Time Cap
  15/12 Calories Ski Erg
30ft Handstand Walk 
*10ft Minimum*
170ft Shuttle Run
15/12 Calorie Ski Erg
40ft Handstand Walk
*10ft Minimum*
160ft Shuttle Run
15/12 Calorie Ski Erg
50ft Handstand Walk
*10ft Minimum*
150ft Shuttle Run
Finish Line

Variations:
50-54: 5 foot minimums for handstand walks
55+: sub Single Arm Overhead Dumbbell walking lunge (35/25lb) for Handstand Walk- You will lunge straight out for each round and return the dumbbell back to the starting position as you return from your shuttle run.

Event Description Elite/ Age Group Individuals

Athletes will begin standing on their start mat. On the call of “3, 2, 1, GO!”, they will advance to their ski erg and begin accumulating calories. Once the athlete has completed the required calories on the ski erg, they will begin their Handstand walks. Once the athlete has travelled the required distance on the Handstand walk, they will complete their shuttle runs, then head back to the ski erg. Athletes will repeat this cycle for a total of four rounds. The event is complete when the athlete crosses the finish line or they reach the end of the time cap. The event score is the total time to complete the event or the time cap plus completed repetitions. Each completed 10-foot section on the handstand walk will count for one repetition.

 

Intermediate/ Scaled Individuals
For Time:
8 Minute Time Cap
  12/9 Calorie Ski Erg
50ft Dumbbell Carry (50/35lb)
12 Dumbbell Facing Burpees
12/9 Calorie Ski Erg
50ft Dumbbell Carry (50/35lb)
12 Dumbbell Facing Burpees
12/9 Calorie Ski Erg
50ft Dumbbell Carry (50/35lb)
12 Dumbbell Facing Burpees
100ft Shuttle Run To Finish

Event Description Intermediate/ Scaled Individuals

Athletes will begin on their start mat. On the call of “3, 2, 1, GO!”, athletes will advance to the SkiErg and begin accumulating calories. Once the athlete has completed the required calories, they will advance to the dumbbell carry. Once the dumbbell carry has been completed (25-foot lane), they will complete their dumbbell-facing burpees. The athlete must complete this cycle for three rounds. Once all three rounds have been completed, the athlete will perform their 100-foot shuttle run to complete the event (50-foot turn around point). The event score is the total time to finish the event or the time cap plus the completed repetitions. Every 25-feet of the dumbbell carry and shuttle run will be counted as one rep, and each calorie will be counted as one rep.

Movement Standards

Ski Erg

  • Any dampener setting is allowed and can be adjusted throughout the event.

Single-Arm Dumbbell Carry

  • The dumbbell may be carried in any fashion as long as it is carried over the designated lines throughout the event.
  • The dumbbell cannot be dragged or thrown, it must be carried.
  • Every 25-foot increment is counted as one repetition.
  • If the dumbbell is dropped at any time, the athlete will receive a penalty of 5 reps removed from their score for EACH drop.

Handstand Walk

  • The athlete must start behind the start cone.
  • They must kick up into the handstand with both hands clearly behind the start cone (or 10-foot increment line).
  • Athletes must travel a minimum of 10-feet for the rep to count.
  • Both of the athlete’s hands must clearly pass the 10-foot cone marker.
  • If the athlete comes down before both their hands make contact on the ground after the cone, they must begin their next attempt from the beginning of that 10-foot section.
  • Each 10-foot section will be counted as 1 rep.

Single Arm Dumbbell Overhead Walking Lunge

  • The dumbbell must remain in the overhead position while lunging.
  • The dumbbell cannot come in contact with any other part of the body during the lunge.
  • The back knee must clearly make contact with the ground.
  • Stepping through the lunge is allowed as long as the movement requirements are met.
  • Full extension of the knee and hip is required at the top of each rep.
  • An unbroken section of 10-feet must be completed before setting the dumbbell down or switching arms.
  • If the dumbbell is dropped at any time, the athlete will receive a penalty of 5 reps removed from their score for EACH drop.

Dumbbell-Facing Burpees

  • The athlete must always be facing the burpees while performing the repetition.
  • At the bottom of the burpee, the chest and thighs must make contact with the ground.
  • The athlete’s head must be behind the dumbbell, not over top of it.
  • Intermediate athletes must perform a two-foot jump back and up for the burpee to count.
  • Intermediate athletes must also complete a two-foot take off when jumping over the dumbbell. Any type of landing is permitted.
  • Scaled athletes may choose to step down and step up their burpees.
  • Scaled athletes may also single-leg jump or step over the dumbbell. Any type of landing is permitted.
  • The repetition is counted when the athlete reaches the opposite side of the dumbbell.

Scoring: For Time: Fastest is Better | Time Cap: 10

Elite Individual
For Time:
10 Minute Time Cap
  10/7 Strict Handstand Push Ups
1 Legless Rope Climb To 15ft
20 Wallballs (20/14lb) (10/9ft)
25 Left Arm Kettleball Snatch (24/16kg)
20 Toes To Bar
3 Rope Climbs To 15ft
20 Wallballs (20/14lb) (10/9ft)
25 Right Arm Kettlebell Snatch (24/16kg)
20 Handstand Push Ups
2 Rope Climbs To 15ft
Finish Line

Event Description Elite Individual

Athletes will begin on their mats, facing the rig. On the call of “3, 2, 1, GO!”, athletes will race to the rig and begin the event, completing the chipper in the prescribed order. Athletes must advance their kettlebell after every successful round is completed. Note that if the kettlebell is dropped from overhead, the athlete will be assessed a 30 second time penalty. Once the final rope climb is completed, the athlete must cross the finish line to complete the event. The score on this event is the time taken to complete the event or the total number of reps completed at the time cap.

Age Group Individuals
For Time:
10 Minute Time Cap
4 Rounds 1 Rope Climb To 15ft
15 Wallballs (20lb/10ft , 14lb/9ft)
10 Toes To Bar
THEN:
4 Rounds 5 Bar Muscle Ups*
7 Handstand Push Ups
9 Box Jump Overs (24/20")
Finish Line

Variations:
55+/ Intermediates: Chest To Bar Pull-Ups For Bar Muscle Ups*

Scaled Individuals
For Time:
10 Minute Time Cap
4 Rounds 1 Rope Climb To 15ft
15 Wallball (20lb/10ft , 14lb/9ft)
10 Hanging Leg Raises
THEN:
  5 Kipping Pull-Ups
7 Hand Release Push-Ups
9 Box Jump Overs (24/20")
Finish Line

Penalty Options:
Rope Climb = 10 Kettlebell Swings
Pull-Ups = 15 Kettlebell Sumo Deadlift High-Pulls

  • If the athlete chooses the penalty option, they must
    complete the entire workout with the kettlebell swings ad sumo deadlift high-pulls.
  • Athletes that complete the work with the penalty option will be scored under athletes that complete 1 rope climb and/or one pull-up.

Event Description Intermediate/ Scaled Individuals

Athletes will begin standing on their mat facing the rig. On the call of “3, 2, 1, GO!”, they will move to their rope climb station and start their event. Athletes must complete four rounds of the first triplet, moving their marker after every completed round. Once the four rounds are complete, they will immediately begin four rounds of the second triplet. The event is complete when the athlete has completed four rounds of each triplet and crossed the finish line within the time cap. The event score is the time taken to complete or the total number of reps completed at the time cap.

Movement Standards

 

Strict Handstand Push Up

  • Every repetition of the handstand push-up begins and ends at the top of the handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms.
  • At the top of the rep, the feet must be in contact with the wall.
  • The palm of the hands must remain inside the pre-marked box on the ground through the entire repetition.
  • Absolutely no kipping is allowed during this movement.

Kipping Handstand Push Up

  • Same as above but kipping is permitted
  • At the bottom of the rep, the athlete’s head must make contact with the ground.
  • The feet do not need to remain in contact with the wall for the entire movement.

Rope Climb

  • The athlete ascends the rope until they can touch the crossbeam.
  • There must clearly be a physical contact with the beam.
  • Jumping up on each ascent is permitted.
  • Athletes must show control as they descend. NO dropping from the top of the rope.

Legless Rope Climb

  • Same as above but the athlete cannot use their legs during the ascent.
  • Athletes may use their legs on the descent as long as they touched the crossbeam before the legs are used to assist.
  • If the athletes legs are used before they make contact with the crossbeam, it will be considered a “No Rep” and must come down and restart the rep.

Wall Ball

  • The rep starts with the medicine ball being taken in the bottom of a squat with the hip crease clearly below the knee and ends with the medicine ball being thrown and hitting the specified target.
  • The center of the ball must hit the target at or above the specified target height. If the ball hits low, rolls up or does not make contact with the target it is a “No Rep”.
  • If the ball drops to the ground, it cannot be caught off the bounce and must be allowed to settle on the ground before picking it up and beginning the next rep.

Kettlebell Snatch

  • Every repetition must start from the hang position.
  • The kettlebell must be taken from the hang position to the overhead position in one continuous motion.
  • At the top of the snatch, the arm, hips and legs must be fully locked out with the kettlebell directly over the body.
  • The kettlebell must pass between the athlete’s legs before being lifted back into the overhead position.

Toes to Bar

  • Athletes must start from a full hang with arms fully extended and feet off the ground.
  • At the top of the rep, both feet must come into contact with the bar at the same time between the hands.
  • At the bottom of the rep, both feet must clearly come behind the vertical plane of the bar and rest of the athlete’s body.

Chest to Bar Pull-Up

  • This is a standard chest to bar pull-up. Strict, kipping or butterfly variations are allowed as long as all other requirements are met.
  • At the bottom, the arms must be fully extended with the feet off the ground.
  • At the top, the chest must clearly come in contact with bar below the collarbone.

Box Jump Over

  • A two-foot take-off and two-foot landing on the box is required and only the athlete’s feet may touch the box. There is no requirement to stand tall on the top of the box.
  • The athlete may jump or step off the box on the other side.
  • The athlete may jump completely over the box. If jumping over the box, the feet must go over the top of the box, not the sides, and they may land on the opposite side in any fashion.
  • Each rep is counted when the athlete lands on the ground on the opposite side.

Bar Muscle Up

  • The athlete must begin with, or pass through, a hang below the bar with arms fully extended and feet off the ground.
  • Kipping the muscle up is permitted but pull-overs, rolls to support and glide kips are not allowed. The athlete’s heels must not rise above the height of the bar during the initial kip.
  • Athletes must pass through some portion of a dip to lockout over the bar.
  • Only the athlete’s hands may touch the bar when completing the rep. No other part of the arm may touch the bar.
  • At the top, the elbows must be fully locked out while the athlete supports their body above the bar with the shoulders over or in front of the bar.

Hand Release Push-Up

  • The rep starts in the bottom position with the athlete’s chest hips and legs resting on the ground.
  • In the bottom position, the hands must be clearly lifted off the floor for the rep to count.
  • Athletes will push themselves up from the bottom position from the feet and support themselves with their elbows fully extended and their body in a straight position from the heels through to the shoulders.

Scoring: For Weight: Heavier is Better

All Individuals
1 Rep Max Hang Snatch
6 Minute Time Cap

Event Description

Athletes will begin on their platform with an unloaded bar. On the call of “3, 2, 1, GO!”, the athlete will load their bar and make their first attempt. The athlete must verbally confirm the weight on the bar to their judge before making their attempt. Athletes are allowed a maximum of 3 attempts within the 6-minute time cap. If the bar or athlete come off the platform in anyway, the lift will not count. If any part of the athlete’s body touches the ground other than the feet, the lift will not count. The score for this event is the heaviest successful lift.

Movement Standards

Hang Snatch

  • The athlete must bring the bar from the floor to the hang position, come to a dead stop, then they may attempt their lift.
  • The bar must be taken from the hang to overhead in one continuous motion.
    A hang muscle snatch, power snatch, split snatch or squat snatch is permitted
    For the rep to count, the athlete must show control of the bar overhead with their knees, hips and elbows fully locked out and the bar over the middle of the athlete’s body with the feet in line under the body
    If any part of the athlete’s body touches the ground other than the feet, the lift will not count.

Scoring: For Time: Fastest is Better | Time Cap: 12

Elite Trio Teams
For Time:
12 Minute Time Cap
Athlete 1
3 Rounds
 25 Double Unders
 Shuttle Run
Athlete 2
3 Rounds
 25 Double Unders
 Shuttle Run
Athlete 3
3 Rounds
 25 Double Unders
 Shuttle Run
Athlete 1
3 Rounds
 12 Kettlebell Snatch 24/16kg
 Shuttle Run
Athlete 2
3 Rounds
 12 Kettlebell Snatch 24/16kb
 Shuttle Run
Athlete 3
3 Rounds
 12 Kettlebell Snatch
 Shuttle Run
Athlete 1
3 Rounds
 10 Single Arm Dumbbell Thrusters 50/35lb
 Shuttle Run
Athlete 2
3 Rounds
 10 Single Arm Dumbbell Thrusters 50/35lb
 Shuttle Run
Athlete 3
3 Rounds
 10 Single Arm Dumbbell Thrusters 50/35lb
 Shuttle Run
All Athletes  100ft Syncro Single Arm Dumbbell & Kettlebell Overhead Walking Lunge 50/35lb & 24/16kg
  Cross Finish Line

 

Event Description


This workout is to be completed in a conga line fashion. Teams must keep their starting order for the duration of the event. Each Team member will be required to complete 3 full rounds of each movement and shuttle run (100-foot lane). Teams will begin on their starting mat. At the call of “3, 2, 1, GO!”, the first athlete will begin their double unders. Once the first athlete has completed their double unders, they will begin their shuttle run and the second athlete will immediately begin their double unders. The running athlete will return to their Team once they have completed their run. Once the second athlete had completed their double unders, they will start their shuttle run and the third athlete will begin their double unders. All three athletes will continue in this format until they have completed 3 rounds of each movement. Once the Team reaches the overhead walking lunges, one athlete will have the dumbbell, one athlete will have the kettlebell and the third athlete will be at rest. The lunges must be performed in a single-file line. The resting athlete can sub in at anytime. For the synchro lunges to count, the trailing knee of both lunging athletes must touch the ground at the same time and both athletes must reach full extension of the knees and hips at the top at the same time. The event is complete when the Team completes the entire 100-feet of walking lunges or the time cap is reached. The score for the event is the total time taken to complete or the total number of repetitions completed at the end of the 10-minute time cap.

 

Movement Standards

Shuttle Run

  • The athlete must go around the cone on each shuttle run

Double Unders

  • This is a standard double under where the rope passes completely under the feet twice for each jump.
  • The rope must spin forward for the rep to count.

Kettlebell Snatch

  • Every repetition must start from the hang position.
  • The kettlebell must be taken from the hang position to the overhead position in one continuous motion.
  • At the top of the snatch, the arm, hips and legs must be fully locked out with the kettlebell directly over the body.
  • The kettlebell must pass between the athlete’s legs before being lifted back into the overhead position.

Single Arm Dumbbell Thruster

 

  • The dumbbell must be in contact with the shoulder during the squat portion of this movement.
  • The crease of the hip must pass below the top of the knee for each squat.
  • The dumbbell must be pressed into the overhead position. A Re-dip or jerk is not allowed.
  • The rep is complete when the dumbbell is overhead with knees, hips and arms fully locked out and the dumbbell over the middle of the athlete’s body.

Single Arm Overhead Walking Lunge

  • The dumbbell must remain in the overhead position while lunging.
  • The dumbbell cannot come in contact with any other part of the body during the lunge.
  • The back knee must clearly make contact with the ground.
  • Stepping through the lunge is allowed as long as the movement requirements are met.
  • Full extension of the knee and hip is required at the top of each rep.
  • An unbroken section of 10-feet must be completed before setting the dumbbell down or switching arms.

 

Scoring: For Weight: Heavier is Better

1 Rep Max Snatch
3 Attempts Per Team Member 
10 Minute Time Cap
Athlete 1 Attempt 1: Snatch
Attempt 2: Snatch
Attempt 3: Snatch
Athlete 2 Attempt 1: Snatch
Attempt 2: Snatch
Attempt 3: Snatch
Athlete 3 Attempt 1: Snatch
Attempt 2: Snatch
Attempt 3: Snatch

 

Event Description

Athletes will start on their platform with the barbell unloaded. On the call of “3, 2, 1, GO!”, athletes will begin to load their bar and make their first attempt. Team Members can help load and unload the bar. Athletes must verbally confirm the weight on the bar to their judge before making their attempt. Each athlete is allowed a maximum of 3 attempts within the 10-minute time cap. Athletes must always remain on the platform when lifting and the non-working athletes must be off the platform. If the bar or athlete come off the platform in anyway, the lift will not count. If any part of the athlete’s body touches the ground other than the feet, the lift will not count. The score will be the sum of each athletes’ best successful lift.

Movement Standards

Snatch

  • The bar must be taken from the ground to overhead in one continuous motion. Hang snatches are not permitted.
  • A muscle snatch, power snatch, split snatch or squat snatch is permitted.
  • For the rep to count, the athlete must show control of the bar overhead with their knees, hips and elbows fully locked out and the bar over the center of the body.

 

Scoring: For Time: Fastest is Better | Time Cap: 26

Teams of 4 Co-Ed
26 Minute Time Cap
6 Rounds M1 - 35 Calories Row or 30 Calorie Ski Erg
F1 - 25 Calories Row or 20 Calorie Ski Erg
M2/F2 - 400m Run
M1/F1 - 400m Run
M2 - 35 Calories Row or 30 Calorie Ski Erg
F2 - 25 Calories Row or 20 Calorie Ski Erg
  Cross Finish Line

*M1/2 = Male 1/2
*F1/2 = Female 1/2

Event Description

Teams will break into two Teams of two. Each Team consisting of 1 Male and 1 Female.  All 4 athletes will begin on their starting mat. At the call of “3, 2, 1, GO!”, the first male/female pair will move to the Rower and SkiErg while the second pair will begin their 400m run.  Pairs can decide which person will row and which will ski and can be changed throughout the event but once an athlete begins their set, they must complete the full amount of calories. Once both runners have completed their 400m run and both athletes on the Ergs have completed their required calories, the pairs must switch.  Teams can only have 1 pair running and 1 pair on the Ergs at any given time. The event is complete when all 4 Team members have completed 6 alternating rounds and crossed the finished mat, or the 26 minute time cap has been reached. Each set of partners must complete 6 runs and 6 sets on the skierg and rower.

Movement Standards

Row

  • Any dampener setting is allowed and can be adjusted throughout the event.
  • The display must be reset to 0 Cal before the start of each round.
  • Athletes are not to touch the display at any time. 
  • The judge will reset the rower for each round.

Ski Erg

  • Any dampener setting is allowed and can be adjusted throughout the event.
  • The display must be reset to 0 Cal before the start of each round.
  • Athletes are not to touch the display at any time. 
  • The judge will reset the SkiErg for each round.

Run

  • Athletes must remain in their lane at all times.
  • A penalty will be assessed to any athlete that fails to stay in their own lane.

 

 

Scoring: For Repetitions: More is Better

Teams of 4 Co-Ed
3 Rounds
3 Minutes of work

1 Minutes of rest
Male Pairs/ Female Pairs 50 Double unders Each
*Advance every 50 Reps*
25/20 Synchro Chest to Bar Pull-Ups
30 Burpee Box Jump Overs 20"
Male Pairs/ Female Pairs 50 Double Unders Each
*Advance every 50 Reps*
12/9 Syncro Bar Muscle Ups
30 Burpee Box Jump Overs 24"
Male Pairs/ Female Pairs 50 Double Unders Each
*Advance Every 50 Reps*
6/4 Syncro Ring/Bar Muscle Ups Each
AMRAP Burpee Box Jumps Overs @30"

Event Description

Teams will begin at the end of their mats with ropes in hand.  Each duo will have their own judge and will be working in 2 separate lanes.  On the call of “3, 2, 1, GO!”, athletes will begin their first set of double unders.  Once both athletes in each pair have completed their double unders, they will advance together to the rig to complete their synchro movements. Once the required synchro movement reps have been completed, the duo will move to their box to complete their burpee box jump overs. In Round 3, one partner will perform ring muscle ups first, then bar muscle up second and the other partner will complete bar muscle ups first and ring muscle ups second.  Both partners must complete both ring and bar muscle ups in Round 3. The Team’s score will be the total number of repetitions completed.

Movement Standards

Double Unders
 
  • This is a standard double under where the rope passes completely under the feet twice for each jump
  • The rope must spin forward for the rep to count.

Chest to Bar Pull-Up

  • This is a standard chest to bar pull-up. Strict, kipping or butterfly variations are allowed as long as all other requirements are met
  • At the bottom, the arms must be fully extended with the feet off the ground.
  • At the top, the chest must clearly come in contact with bar below the collarbone.

Burpee Box Jump Overs

  • The Burpee Box Jump Over starts with the athlete facing the box with their chest and thighs touching the ground and finishes with the athlete jumping over the box.
  • In the bottom position, the athlete must be perpendicular to the box.
  • Burpees must be performed with a 2-foot jump back and up.
  • On the box jump, a two-foot take-off and two-foot landing is required and only the athlete’s feet may touch the box. There is no requirement to stand tall on the top of the box.
  • The athlete may jump or step off the box on the other side
  • The athlete may jump completely over the box. If jumping over the box, the feet must go over the top of the box, not the sides, and they must use a two-foot landing.
  • Each rep is counted when the athlete reaches the ground on the opposite side.
Bar Muscle Up
 
  • The athlete must begin with, or pass through, a hang below the bar with arms fully extended and feet off the ground.
  • Kipping the muscle up is permitted but pull-overs, rolls to support and glide kips are not allowed. The athlete’s heels must not rise above the height of the bar during the initial kip.
  • Athletes must pass through some portion of a dip to lockout over the bar.
  • Only the athlete’s hands may touch the bar when completing the rep. No other part of the arm may touch the bar.
  • At the top, the elbows must be fully locked out while the athlete supports their body above the bar with the shoulders over or in front of the bar.

Ring Muscle Up

  • The athlete must begin with, or pass through, a hang below the rings with arms fully extended and feet off the ground.
  • The athlete may use a false or full grip.
  • Kipping the muscle up is permitted but swings or rolls to support are not allowed. The athlete’s heels must not rise above the height of the rings during the initial kip.
  • Athletes must pass through some portion of a dip to lockout over the rings.
  • At the top, the elbows must be fully locked out while the athlete supports their body above the rings with the shoulders over top of the rings.
  • If consecutive muscle ups are being performed, there must be a change of direction below the rings.

Scoring: For Repetitions: More is Better

Elite Trio Teams
 
12 AMRAP 10 Box Jump Overs 24/20"
10 Power Cleans 135/85lb
AMRAP Ski Erg Calories

 

Event Description

Athletes will begin standing in front of their starting implement.  At the call of “3, 2, 1, GO”, one Team Member will begin on the SkiErg accumulating calories, one Team Member will begin their 10 Box Jump Overs and one Team Member will begin their 10 Power Cleans.  Team Members can switch their movements throughout the event but can only switch after completing the 10 reps of the movement they are on.  The score for this event will be the total number of repetitions completed plus the total number of calories accumulated on the SkiErg.

 

Movement Standards

 

Ski Erg

  • Any dampener setting is allowed and can be adjusted at any time during the event.
  • The display must be reset between each round and read 0 meters before starting.
  • Athletes will be responsible for resetting their SkiErg for each round.

 

Power Clean

  • The barbell must be taken from the ground to the shoulders in one continuous motion.  NO hang cleans are permitted.
  • The bar must be received with the hips above the horizontal plane of the knees.
  • A power clean, split clean or muscle clean is permitted.
  • Athletes must always keep their barbell on their platform.

 

Box Jump Over

  • A two-foot take-off and two-foot landing on the box is required and only the athlete’s feet may touch the box.  There is no requirement to stand tall on the top of the box.
  • The athlete may jump or step off the box on the other side.
  • The athlete may jump completely over the box.  If jumping over the box, the feet must go over the top of the box, not the sides, and they may land on the opposite side in any fashion.
  • Each rep is counted when the athlete lands on the ground on the opposite side.

Scoring: For Repetitions: More is Better

 

Elite Trio Teams
5 Minute AMRAP of:
   Row For Calories
 Mini-Axle Bar Thrusters (120/ 80lb)

 

Intermediate Trio Teams
5 Minute AMRAP of:
   Row For Calories
 Mini-Axle Bar Thrusters (100/ 70lb)

 

Scaled Trio Teams
5 Minute AMRAP of:
   Row For Calories
 Mini-Axle Bar Thrusters (80/ 60lb)

 

Event Description Trio Teams

Teams will begin standing behind their rower. At the call of “3, 2, 1, GO!”, one athlete will move to the rower and begin accumulating calories while the other two athletes will begin completing thrusters. The barbell must be advanced after every 10 repetitions. Athletes can switch out on the thrusters and rower at any time, no tag is required. The Team score will be the total number of repetitions of thrusters and total number of calories completed at the end of the 5 minute time cap.

Movement Standards

Row

  • Any dampener setting is allowed and can be adjusted throughout the event.
  • The display must be reset to 0m before the start of the event.
  • Athletes are not to touch the display at any time.
  • Their judge will ensure the rower display is turned on and set to zero before the start of the event.

Mini-Axle Bar Thruster

  • This is a standard thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar must start from the ground. No racks allowed.
  • At the bottom of the thruster, the hip crease must clearly pass the below the knee. A squat clean into the thruster is permitted on the first rep.
  • At the top of the thruster, the barbell must come to a full lockout overhead with the knees, hips and arms fully extended and the bar directly over the middle of the athlete’s body.
  • Jerking the bar is not permitted. Any type of re-dip will result a “no rep”.

Scoring: For Time: Fastest is Better | Time Cap: 5

Teams of 4 Co-Ed
For Time:
5 Minute Time Cap
Male 1  30 Calorie Row
Male 2  30 Mini-Axle Bar Thrusters (120lb)
Male 1  30 Calorie Row
Male 2  30 Mini-Axle Bar Thusters (120lb)
Both Males  Cross Finish Line

At The Same Time:

Female 1  20 Calorie Row
Female 2  30 Mini-Axle Bar Thrusters (80lb)
Female 1  20 Calorie Row
Female 2  30 Mini-Axle Bar Thrusters (80lb)
Both Females  Finish Line

 

Event Description Elite Team of 4 Co-Ed

Each Team will have 2 rowers, 2 axle bars and 2 judges. All Team Members will be working at the same time. Teams will begin standing behind their rowers. On the call of “3, 2, 1, GO!” they will begin their event. Teams will be responsible to turn on and reset their own rowers. One the athlete who is completing the thrusters is finished, the judge will verify that the rowing athlete has completed the required calories. Athletes must wait at their station until their partner has completed their required repetitions. Once both team members have completed the required reps at their first station, they will switch and begin their second movement. Once both Team members have completed the required repetitions at their second station, both athletes must cross the finish line to complete the event. The Team’s score will be the total of the Male’s and Female’s times added together or the total number of repetitions completed at the end of the time cap.

Scoring: For Time: Fastest is Better | Time Cap: 12

Intermediate Trio Teams
For Time:
12 Minute Time Cap
 
Athlete 1
3 Rounds
 25 Double Unders  
 Shuttle Run  
Athlete 2
3 Rounds
 25 Double Unders  
 Shuttle Run  
Athlete 3
3 Rounds
 25 Double Unders  
 Shuttle Run  
Athlete 1
3 Rounds
 12 Kettlebell Snatch 16/12kg  
 Shuttle Run  
Athlete 2
3 Rounds
 12 Kettlebell Snatch 16/12kb  
 Shuttle Run  
Athlete 3
3 Rounds
 12 Kettlebell Snatch 16/12kg  
 Shuttle Run  
Athlete 1
3 Rounds
 10 Single Arm Dumbbell Thrusters 50/35lb  
 Shuttle Run  
Athlete 2
3 Rounds
 10 Single Arm Dumbbell Thrusters 50/35lb  
 Shuttle Run  
Athlete 3
3 Rounds
 10 Single Arm Dumbbell Thrusters 50/35lb  
 Shuttle Run  
All Athletes  100ft Syncro Single Arm Dumbbell & Kettlebell Overhead Walking Lunge 50/35lb & 16/12kg  
 
  Cross Finish Line  

 

Scaled Trio Teams
For Time:
10 Minute Time Cap
Athlete 1
3 Rounds
 30 Single Unders
 Shuttle Run
Athlete 2
3 Rounds
 30 Single Unders
 Shuttle Run
Athlete 3
3 Rounds
 30 Single Unders
 Shuttle Run
Athlete 1
3 Rounds
 12 Russian Kettlebell Swings 24/16kg
 Shuttle Run
Athlete 2
3 Rounds
 12 Russian Kettlebell Swings 24/16kg
 Shuttle Run
Athlete 3
3 Rounds
 12 Russian Kettlebell Swings 24/16kg
 Shuttle Run
Athlete 1
3 Rounds
 10 Single Arm Dumbbell Thrusters 35/25lb
 Shuttle Run
Athlete 2
3 Rounds
 10 Single Arm Dumbbell Thrusters 35/25lb
 Shuttle Run
Athlete 3
3 Rounds
 10 Single Arm Dumbbell Thrusters 35/25lb
 Shuttle Run
All Athletes  100ft Syncro Single Arm Dumbbell & Kettlebell Front Rack Walking Lunge 35/25lb & 16/12kg
  Cross Finish Line

 

Event Description


This workout is to be completed in a conga line fashion. Teams must keep their starting order for the duration of the event. Each Team member will be required to complete 3 full rounds of each movement and shuttle run (100-foot lane). Teams will begin on their starting mat. At the call of “3, 2, 1, GO!”, the first athlete will begin their double unders/single unders. Once the first athlete has completed their double unders/single unders, they will begin their shuttle run and the second athlete will immediately begin their double unders/single unders. The running athlete will return to their Team once they have completed their run. Once the second athlete had completed their double unders/ single unders, they will start their shuttle run and the third athlete will begin their double unders/ single unders. All three athletes will continue in this format until they have completed 3 rounds of each movement. Once the Team reaches the overhead/ front rack walking lunges, one athlete will have the dumbbell, one athlete will have the kettlebell and the third athlete will be at rest. The lunges must be performed in a single-file line. The resting athlete can sub in at anytime. For the synchro lunges to count, the trailing knee of both lunging athletes must touch the ground at the same time and both athletes must reach full extension of the knees and hips at the top at the same time. The event is complete when the Team completes the entire 100-feet of walking lunges or the time cap is reached. The score for the event is the total time taken to complete or the total number of repetitions completed at the end of the 10-minute time cap.

 

Movement Standards

Shuttle Run

  • The athlete must go around the cone on each shuttle run

Double Unders

  • This is a standard double under where the rope passes completely under the feet twice for each jump.
  • The rope must spin forward for the rep to count.

Kettlebell Snatch

  • Every repetition must start from the hang position.
  • The kettlebell must be taken from the hang position to the overhead position in one continuous motion.
  • At the top of the snatch, the arm, hips and legs must be fully locked out with the kettlebell directly over the body.
  • The kettlebell must pass between the athlete’s legs before being lifted back into the overhead position.

Single Arm Dumbbell Thruster

 

  • The dumbbell must be in contact with the shoulder during the squat portion of this movement.
  • The crease of the hip must pass below the top of the knee for each squat.
  • The dumbbell must be pressed into the overhead position. A Re-dip or jerk is not allowed.
  • The rep is complete when the dumbbell is overhead with knees, hips and arms fully locked out and the dumbbell over the middle of the athlete’s body.

Single Arm Overhead Walking Lunge

  • The dumbbell must remain in the overhead position while lunging.
  • The dumbbell cannot come in contact with any other part of the body during the lunge.
  • The back knee must clearly make contact with the ground.
  • Stepping through the lunge is allowed as long as the movement requirements are met.
  • Full extension of the knee and hip is required at the top of each rep.
  • An unbroken section of 10-feet must be completed before setting the dumbbell down or switching arms.

 

Scoring: For Weight: Heavier is Better

Elite Teams of 4
1 Rep Max Snatch
3 Attempts Per Team Member
8 Minute Time Cap
Male 1 Attempt 1: Snatch
Attempt 2: Snatch
Attempt 3: Snatch
Male 2 Attempt 1: Snatch
Attempt 2: Snatch
Attempt 3: Snatch

Female 1

Attempt 1: Snatch
Attempt 2: Snatch
Attempt 3: Snatch
Female 2 Attempt 1: Snatch
Attempt 2: Snatch
Attempt 3: Snatch

 

Intermediate/ Scaled Trio
1 Rep Max Snatch
3 Attempts Per Team Member 
8 Minute Time Cap

Athlete 1 Attempt 1: Snatch
Attempt 2: Snatch
Attempt 3: Snatch
Athlete 2 Attempt 1: Snatch
Attempt 2: Snatch
Attempt 3: Snatch
Athlete 3 Attempt 1: Snatch
Attempt 2: Snatch
Attempt 3: Snatch

 

Event Description Elite Team Of 4 

There will be 2 platforms for each Team. Men will work on 1 platform and women will work on the other. Each pair will start on their platform with the barbell unloaded. On the call of “3, 2, 1, GO!”, both athletes will begin to load their bar. Athletes must verbally confirm the weight on the bar to their judge before making their attempt. Each athlete is allowed a maximum of 3 attempts within the 8 minute time cap. Athletes must always remain on the platform when lifting and the non-working athlete must be off the platform. If the bar or athlete come off the platform in anyway, the lift will not count. If any part of the athlete’s body touches the ground other than the feet, the lift will not count. The score will be the sum of each athlete’s best successful lift. Teammates can help unload and load the barbell.

Event Description Intermediate/ Scaled Trios

Athletes will start on their platform with the barbell unloaded. On the call of “3, 2, 1, GO!”, athletes will begin to load their bar and make their first attempt. Team Members can help load and unload the bar. Athletes must verbally confirm the weight on the bar to their judge before making their attempt. Each athlete is allowed a maximum of 3 attempts within the 10-minute time cap. Athletes must always remain on the platform when lifting and the non-working athletes must be off the platform. If the bar or athlete come off the platform in anyway, the lift will not count. If any part of the athlete’s body touches the ground other than the feet, the lift will not count. The score will be the sum of each athletes’ best successful lift.

Movement Standards

Snatch

  • The bar must be taken from the ground to overhead in one continuous motion. Hang snatches are not permitted.
  • A muscle snatch, power snatch, split snatch or squat snatch is permitted.
  • For the rep to count, the athlete must show control of the bar overhead with their knees, hips and elbows fully locked out and the bar over the center of the body.

Scoring: For Weight: Heavier is Better

All Teams
 1 Rep Max Hang Clean
  8-Minute Time Cap

Event Description

Athletes will begin on their platform with an unloaded bar. On the call of “3, 2, 1, GO!”, the first athlete will load their bar and make their first attempt. Team Members can help with loading and unloading the bar. The lifting athlete must verbally confirm the weight on the bar to their judge before making their attempt. Athletes are allowed a maximum of 3 attempts within the 8 minute time cap. If the bar or athlete come off the platform in anyway, the lift will not count. If any part of the athlete’s body touches the ground other than the feet, the lift will not count. The score for this event will be the total of all Team Members’ heaviest successful lift.

Movement Standards

Hang Clean

  • The athlete must bring the bar from the floor to the hang
    position, come to a dead stop, then they may attempt their lift.
  • The bar must be taken from the hang to overhead in one
    continuous motion.
  • A hang muscle clean, power clean, split clean or squat clean is permitted. 
  • For the rep to count, the athlete must show control of the bar at their shoulders with their knees and hips fully locked out, elbows in front of the bar with the feet in line under the body.
  • If any part of the athlete’s body touches the ground other than the feet, the lift will not count.

Scoring: For Repetitions: More is Better

Teams of 4 Co-Ed
10 Minute AMRAP
 
Athlete 1  Ski Erg Max Calories
Athlete 2  Ski Erg Max Calories
Athlete 3 & 4  50ft Handstand Walk
 150ft Shuttle Run

Event Description Team of 4 Co-Ed

Teams will begin on their start mat. On the call of “3, 2, 1, GO!”, any two Team Members will advance to the SkiErgs and begin accumulating calories. The other two Team Members will begin the Handstand Walks and Shuttle Runs. The athletes working on handstand walks can share the work anyway they like with only one person working at a time. The handstand walk must be completed in 10-foot increments. Once the handstand walk has been completed, BOTH athletes will complete the shuttle run together. Once both athletes have completed the shuttle run, they will return to the SkiErgs and replace the athletes on the SkiErgs, continuing to accumulate calories. The two athletes that were on the SkiErgs will begin the Handstand walk and Shuttle runs in the same fashion as the first pair. The Event score will be the total repetitions completed plus the total number of calories accumulated on the SkiErg. Each 10-foot section of the handstand walk and 25-foot section of shuttle run will count as one repetition.

Elite Trio Teams
10 Minute AMRAP
Athlete 1  Ski Erg Max Calories
Athlete 2  20ft Handstand Walk
 20ft Run Back To Start
Athlete 3  100ft Shuttle Run

Event Description Elite Trios

Teams will begin on their start mat. On the call of “3, 2, 1, GO!”, one Team member will move to the SkiErg and begin accumulating calories. The other two Team Members will rotate between the other two stations with only one athlete working at a time. The Handstand walk must be completed before the shuttle run can begin. Team members may sub in and out of each station as needed. One Team Member can stay on one station the entire time if desired. The event score is the total repetitions completed plus the total calories on the SkiErg accumulated in the 6-minute even.

 

Intermediate/ Scaled Trio
10 Minute AMRAP
Athlete 1  Ski Erg Max Calories
Athlete 2  100ft Single Arm Dumbbell Carry (50/35lb)
 10 Dumbbell Facing Burpees 
Athlete 3  Rest

 

Event Description Intermediate/ Scaled Trio

Teams will begin on their start mat. On the call of “3, 2, 1, GO!”, one Team member will move to the SkiErg and begin accumulating calories. The other two Team Members will rotate between the other two stations with only one athlete working at a time. Athletes Team member must complete the entire round before they can switch with the non-working athlete. The dumbbell can be carried in anyway the athlete chooses (50-foot lane). Teams can sub out the athlete on the SkiErg any time and as many times as the Team likes. The event score is the total repetitions completed plus the total calories accumulated on the SkiErg in the 6-minute event.

Movement Standards

Ski Erg

  • Any dampener setting is allowed and can be adjusted throughout the event.

Handstand Walk

  • The athlete must start behind the start cone.
  • They must kick up i to the handstand with both hands clearly behind the start cone (or 10-foot increment line).
  • Athletes must travel a minimum of 10-feet for the repetition to count.
  • Both of the athlete’s hands must clearly pass the 10-foot cone marker.
  • If the athlete comes down before both their hands make contact on the ground after the cone, they must begin their next attempt from the beginning of that 10-foot section.
  • Each 10-foot section will be counted as one repetition.

Shuttle Run

  • Athletes must travel around the cone on each shuttle run.
  • Each 50-foot section completed will count as one repetition.

Single-Arm Dumbbell Carry

  • The dumbbell may be carried in any fashion as long as it is carried over the designated lines throughout the event.
  • The dumbbell cannot be dragged or thrown, it must be carried.
  • Every 50-foot increment is counted as one repetition.
  • If the dumbbell is dropped at any time, the athlete will receive a penalty of 5 reps removed from their score for EACH drop.

Dumbbell-Facing Burpees

  • The athlete must always be facing the burpees while performing the repetition.
  • At the bottom of the burpee, the chest and thighs must make contact with the ground
  • The athlete’s head must be behind the dumbbell, not over top of it.
  • Intermediate athletes must perform a two-foot jump back and up for the burpee to count.
  • Intermediate athletes must also complete a two-foot take off when jumping over the dumbbell.
  • Any type of landing is permitted.
  • Scaled athletes may choose to step down and step up their burpees.
  • Scaled athletes may also single-leg jump or step over the dumbbell. Any type of landing is permitted.
  • The repetition is counted when the athlete reaches the opposite side of the dumbbell.

Scoring: For Time: Fastest is Better | Time Cap: 30

Team Of 4 Co-Ed
For Time:
10 Minute Time Cap
Pair 1 Pair 2
50 Calorie Row 50 Calorie Row
50 Kettlebell Snatches (24kg) 50 Kettlebell Snatches (16kg)
Station 1 Station 2
50 Toes To Bar  50 Toes To Bar
50 Partner Wallballs (20lb/10ft) 50 Partner Wallballs (20lb/10ft)
50 Handstand Push-Ups 50 Handstand Push-Ups
6 Rope Climbs To 15ft 6 Rope Climbs To 15ft
Finish Line

Event Description Team Of 4 Co-Ed

Teams will begin behind their rowers.  On the call of “3, 2, 1, GO!”, Teams will split into pairs move to their rowers.  There will always be two Team Members at each station and pairs must stay together for the duration of the event.  All four Team Members must advance together from one station to the next. Pairs can break up the row any way they like until they reach the required amount of calories.  Once BOTH rowers have reached the required calories, the Team can advance to the kettlebell station to begin their kettlebell snatches. Once both pairs have completed the required kettlebell snatch reps, the Team may move to the rig to complete the rest of the chipper. Once all remaining movements and reps have been completed, the Team can advance together to the finish line. The Team score will be the time taken to complete the workout and the all four Team Members have crossed the finish line or the time cap plus the number of uncompleted repetitions.

Elite Trio Teams
For Time:
10 Minute Time Cap
  50 Box Jump Overs (24/20")
50 Syncro Toes To Bar
75 Partner Wallballs (20lb/10ft , 14lbs/9ft)
50 Handstand Push-Ups (2 Partners Hang From Pull-Up Bar)
9 Rope Climbs To 15ft
 Finish Line

 

Intermediate Trio Teams
For Time:
10 Minute Time Cap
  50 Box Jump Overs (24/20")
35 Syncro Toes To Bar
50 Partner Wallballs (20lb/10ft , 14lbs/9ft)
35 Handstand Push-Ups (2 Partners Hang From Pull-Up Bar)
9 Rope Climbs To 15ft
 Finish Line

 

Scaled Trio Teams
For Time:
10 Minute Time Cap
  50 Box Jump Overs (24/20")
35 Syncro Leg Raises
50 Partner Wallballs (20lb/10ft , 14lbs/9ft)
35 Handstand Push-Ups (2 Partners Hang From Pull-Up Bar)
9 Rope Climbs To 15ft
 Finish Line

Penalty Option:
Rope Climbs = 50 Russian Kettlebell Swings (24/16kg)

  • If the athletes choose the penalty option, they must
    complete the entire workout with the kettlebell swings ad sumo deadlift high-pulls.
  • Athletes that complete the work with the penalty option will be scored under athletes that complete 1 rope climb.

Event Description Trio Teams

Athletes will begin standing behind their box.  On the call of “3, 2, 1, GO!”, they will begin their box jump overs.  The reps may be broken up between the team members any way they like. Once all of the box jump overs are completed, the Team will move together to the pull-up rig and begin the synchro toes to bar.  Two athletes will be working and the third athlete will be resting. The resting athlete may sub in at any point. Once all of the toes to bar are completed, the Team will move to the wall balls. Once again, there will be two working athletes and one resting athlete.  For the partner wall balls, the working athlete will bank their shot off the target to pass the wall ball to their partner. Partners will continue in this fashion until all of the partner wall balls have been completed. The resting athlete may sub in at any time. Once the walls balls are completed, the Team will move to the Handstand Push Up (or variation).  At this station, for the push up reps to count, the two non-working athletes must be hanging from the pull up bar. Once all of the Handstand Push Ups are completed, the Team will move to their rope and complete the designated number of reps before moving together to the finish line to complete the event. The event score is the total time taken to complete the event or the time cap plus the completed number of repetitions.

Movement Standards

Box Jump Over

  • A two-foot take-off and two-foot landing on the box is required and only the athlete’s feet may touch the box. 
  • There is no requirement to stand tall on the top of the box.
  • The athlete may jump or step off the box on the other side.
  • The athlete may jump completely over the box. If jumping over the box, the feet must go over the top of the box, not the sides, and they may land on the opposite side in any fashion.
  • Each rep is counted when the athlete lands on the ground on the opposite side.

Synchro Toes to Bar

  • Athletes must start from a full hang with arms fully extended and feet off the ground.
  • At the top of the rep, both athletes feet must come into contact with the bar at the same time between the hands.
  • At the bottom of the rep, both feet must clearly come behind the vertical plane of the bar and rest of the athlete’s body.

Synchro Hanging Leg Raises

  • At the bottom of the rep, the arms and hips must be fully extended and the feet must be brought back behind the bar.
  • At the top of the rep, the heels must be elevated to clearly cross the horizontal plane of the hip crease.
  • Both working athletes’ heels must reach the required height at the same time for the rep to count.
  • Legs can be either straight or bent provided the movement standards are met.

Partner Wall Balls

  • The rep starts with the medicine ball being taken in the bottom of a squat with the hip crease clearly below the knee and ends with the medicine ball being thrown and hitting the specified target.
  • The center of the ball must hit the target at or above the specified target height.  If the ball hits low, rolls up or does not make contact with the target it is a “No Rep”.
  • If the ball drops to the ground, it cannot be caught off the bounce and must be allowed to settle on the ground before picking it up and beginning the next rep.
  • Athletes must hit the target at the required height ad bank the ball off the target so that it is directed to the second working athlete.


Handstand Push Up

  • Every repetition of the handstand push-up begins and ends at the top of the handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms.
  • At the top of the rep, the feet must be in contact with the wall.
  • The palm of the hands must remain inside the pre-marked box on the ground through the entire repetition.
  • At the bottom of the rep, the athlete’s head must make contact with the ground.
  • The feet do not need to remain in contact with the wall for the entire movement.

Hand Release Push-Up

  • The rep starts in the bottom position with the athlete’s chest hips and legs resting on the ground.
  • In the bottom position, the hands must be clearly lifted off the floor for the rep to count.
  • Athletes will push themselves up from the bottom position from the feet and support themselves with their elbows fully extended and their body in a straight position from the heels through to the shoulders.

Rope Climb

  • The athlete ascends the rope until they can touch the crossbeam.  There must clearly be a physical contact with the beam.
  • Jumping up on each ascent is permitted.
  • Athletes must show control as they descend.  NO dropping from the top of the rope.

Russian Kettlebell Swing

  • The kettlebell must pass through the athlete’s legs with straight arms.
  • The athlete must swing the kettlebell clearly above the horizontal plain of the shoulders.
  • The arms must be fully extended at the top of the swing.
  • The knees and hips must be fully extended at the top of the movement.