Event description

Bows and Barbells 2021 is here!


Host Gym: AlphaFit SoCal Covina, CA

Date: Saturday, May 1st, 2021


Registration begins November 1st, 2020

Registration shirt deadline January 15th, 2021






All workouts are up! Click the “Workout Tab” above or keep scrolling to see them along with the movement standards!

We promise an exciting all female competition full of sweat, smiles, laughter, and an all around encouraging atmosphere for beginners to advanced athletes. 

$145 early registration now through November 30th

$165 regular registration begins December 1st

Registration price is for a team of 2 athletes and includes 4 workouts, athlete shirts for both partners. Also, the first 20 teams to sign up will receive 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 shirt is January 15th, 2021.  Athletes registered after that date will not receive a shirt. Registration closes on February 7th, 2021. 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 along with disinfectant spray bottles and fresh towels to wipe down equipment. We ask that you exercise good 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 shirt 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 then we will issue a refund less fees and expenses already incurred on our part. Thank you!



5 Minute AMRAP

5 Burpees over the bar

5 Snatches 55/75#

Score: Rounds + reps

Partners must alternate rounds.

*1minute rest—Add weight to bar then immediately begin Workout #2*


3 Minutes Max Effort Barbell Complex

3 Hang Cleans + 2 Front Squats + 1 Shoulder to Overhead 65/85# 

Score: Rounds + Reps

Partner 1 will complete the complex without dropping the bar, then trade and Partner 2 will complete the complex. Continue for the 3 minutes to complete as many rounds plus reps as possible. The bar must be placed on the floor between rounds. No dropping the bar from the top.


WORKOUT #1 Standards

BURPEE OVER THE BAR: At the bottom position, the Athlete’s chest and hips must touch the ground. When the athlete jumps over the bar, both feet must be together for the rep count. Remember you must jump over the bar to complete the movement.

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.

WORKOUT #2 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.

SHOULDER TO OVERHEAD (barbell complex): Continuing the barbell complex, the athlete will move the weight from the shoulders and finish with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Athletes MAY NOT thruster out of the front squat to overhead. The shoulder to overhead is a separate movement.


10 Minute Running Clock for Workout #3 & #4


4 Rounds of:

3 Thrusters 65/85# 

6 Alternating DB Devil Press 20/35#

9 Wall Balls 14#

Score: Time

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.

*Judge will record time for Workout #3, remaining time will be used for Workout #4*



Find a 1 rep max deadlift

Score: Partner 1 Best Weight + Partner 2 Best 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 the bar with their starting weight while the other partner is finishing the final set of wall balls. When judge signals go, you may begin!

WORKOUT #3 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.

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

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.