Bows and Barbells 2020

Onsite Competition for Teams

Event description

BOWS & BARBELLS 2020 is here!





All workouts are up! Click the Workout Tab above! Movement standards will be released soon. We promise an exciting all female competition full of sweat, smiles, laughter, and all around encouraging atmosphere for beginners to advanced athletes.

$145 early registration (now-April 12th no code necessary)

$165 regular registration 

Registration includes 4 workouts, a women’s muscle tees for both partners, a team sign and matching bows!


Please follow our Instagram @bowsandbarbellsfitness to stay up to date with competition information!#bowsandbarbells #strongissexy

Final day to register AND receive an athlete tank top is May 31st, 2020.  Athletes registered after that date will not receive a tank top. Registration closes on June 7th, 2020. We SELL OUT every year so sign up early!

*Health and Safety for everyone: At Bows and Barbells Fitness we take your health and safety as our number one priority. We are taking every precaution necessary to offer extra cleaning between heats, we will have hand sanitizer available, spray bottles and fresh towels to wipe down equipment. We ask that you exercise best health and hygiene practices as well! If for some reason you are feeling ill, please stay home and send a substitute athlete in your place. 

**Refund Policy: No refunds. Partner changes are allowed although tank top sizes may not be changed once they are ordered. Should we need to postpone the event for health reasons, you will be notified immediately and if the new date does not work for you please notify us immediately and we will work with you. Thank you!



5 Minute AMRAP

5 Snatches 65/85#

10 Box Jumps 20 inches 

Score: Rounds + reps

Partners must alternate rounds. Partner 2 may not begin their round until Partner 1 has finished all 10 box jumps and judge signals for Partner 2 to begin. 

*1 minute rest then immediately start Workout #2*


2 Minutes Max Effort Thrusters

Thrusters 65/85# 

Score: Total reps 

Partners may share work any way they like. Barbell must be placed on ground when trading turns.

WORKOUT #1 Standards

SNATCH: For the snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted. The barbell begins on the ground for every rep. Touch and go is permitted. No bouncing. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over their heels.

BOX JUMPS: This is a two foot or one foot take off. Step ups will be allowed for both RX and Scaled divisions. Once the athlete is on top of the box, full extension of the hips and knees must be met before the athlete jumps down or steps down.

WORKOUT #2 Standards

THRUSTER: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. The hip crease must pass below the knees. A full squat clean into the thruster is permitted to begin a rep. The barbell must come to full lockout overhead with the hips, knees, and arms fully extended, and the bar directly over the body.


6 Minute AMRAP

3 Deadlifts 135/185#

6 Alternating DB Devil Press 20/35#

9 Wall Balls 14/20#

Score: Rounds + Reps

Partners must alternate rounds. Partner 2 may not begin their round until Partner 1 has finished all 9 wall balls and judge signals for Partner 2 to begin. 

*1 minute rest then immediately start Workout #4*


4 Minutes to Find a Heavy Complex

1 Hang Clean + 1 Front Squat + 1 Jerk

Find a heavy complex for you and your partner. 

Score: Partner 1 Weight + Partner 2 Weight = Total weight moved.

Athletes are responsible for loading their own bar and teammates may assist one another. The first person to go may load their bar during the 1 minute rest, but any attempts during the rest will not count towards the score.

For the barbell complex to count towards your score, the athlete must perform ALL THREE movements without dropping the bar.

WORKOUT #3 Standards

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

ALTERNATING DB DEVIL PRESS:The Devil Press is essentially a combination of a dumbbell burpee, and a dumbbell snatch. Athletes will start each repetition with the dumbbell on the ground. Then, with the athlete’s hand on the dumbbell, they’ll perform a burpee, with chest making contact with the floor. From here, the athlete will jump to their feet, never taking their hand from the dumbbell. Next, the athlete shall snatch or swing the dumbbells from the floor, and finish locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition. Since this is an alternating movement, athletes will complete this movement changing hands every rep until the 6 total reps are completed. Please note, the athlete may “swing” the dumbbells between their legs to help to build momentum to get them overhead, but the athlete may NOT pause at the shoulders and press the dumbbell.

WALL BALLS: The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.

WORKOUT #4 Standards

HANG CLEAN (barbell complex): The bar will start on the floor. Athlete will bring bar to above the knees to complete the hang clean. The bar will travel from a hang position to the front rack position with full hip extension at the top before beginning the next movement in the complex. A power clean or squat clean are both permitted.

FRONT SQUAT (barbell complex): Since this is the next movement of the barbell complex, the athlete should already be in the rack position from the last hang clean and they may begin their front squats after their final good rep of hang squat cleans. For the front squat, the hip crease must be below parallel, while the bar stays in the front rack position. Full extension of knees and hips must be reached at the top of the repetition.

JERK (barbell complex): Continuing the barbell complex, the athlete should have the bar in the front rack position. From here, a push press, push jerk or split jerk may be used as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Athletes MAY NOT thruster out of the front squat to overhead. The jerk is a separate movement.