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ELFIT 2018 Online Qualifier



A) For Time in 12 mins 

200 Single Unders

30 Knees to Elbows 

30 Barbell Front Rack Lunges 30/20 KGs (65/45 lbs)

30 Bar Facing Burpees

B) In remaining time find 1RM of the following

   Power Clean


  • Bar Total Weight: 30/20 kgs (65/45lbs)

Workout Standards

Single Unders
This is a standard Single-under in which the rope passes the feet once on each jump.

Single Unders No Reps

  • Rope doesn’t pass the athletes feet.

Knees to Elbows
the athlete must go from a full hang to having the knees touch the elbows. Both knees must touch the elbows at the same time. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the vertical plane of the bar.

Knees to Elbows No Reps

  • Athletes Knees doesn’t touch the Elbows
  • Both athletes’ knees don’t touch elbows at the same time
  • Athletes Feet not breaking the vertical line of the bar

Front Rack lunges
Each front rack lunge begins with the weight in a front rack, the feet together, and the athlete standing tall with feet, knees, hips and shoulders in line. As the athlete steps out, the trailing knee must make contact with the ground at the bottom of the lunge. The rep ends with the athlete standing tall with hips, knees and shoulder in line. Lunges must be alternating. Using a Rack is not allowed.

Front Rack Lunges No Reps

  • Athlete doesn’t fully extended knees and hips
  • trailing knee doesn’t touch the floor
  • Lunges weren’t alternating

Bar Facing Burpees
Each repetition of the burpee starts with the athlete touching the floor with chest and thighs, facing the bar, before performing a two footed jump over the bar. A single-footed take off will not count.

Bar Facing Burpees No Reps

  • Full body not touching the ground (Chest – Thighs)
  • Athlete not facing the bar
  • One of the athelets feet takes off the ground

Burpees Note: If the athlete touches the bar during the jump or uses a one foot take off, he or she may repeat the jump over the bar without dropping to the floor for a full burpee.

Power Clean
The rep starts with the plates touching the floor and ends with the bar on the athletes shoulders with elbows in front of the bar and the athlete standing tall in control of the bar with knees and hips fully extended. Squat Cleans are not allowed.

Power Clean No Reps

  • A Squat Clean is a no rep
  • Athelte not fully extending
  • Athletes drops the bar before full extension
  • Athletes elbow’s are not in front of the bar





If you have any questions about the workouts and standards, please contact the event organizer, IN THE ZONE

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