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14-minute Running Clock:

Workout A


5min AMRAP

10 Toes to Bar

10 Dumbbell Squat 50lb/35lb


Workout B


1 rep max Clean & Jerk


Workout C


5min AMRAP

10 Chest to Bar Pull Up

10 Dumbbell Squat 50lb/35lb


Workout Standards

This workout begins with the athlete standing underneath the pull up bar. At the call of “3,2,1... Go!”, the athlete will begin part A and may begin performing their 10 toes to bar, then move to their dumbbells to complete 10 dumbbell squats. They will continue alternating between these two movements until 5:00 is displayed on the clock. This segment is now over and the athlete will begin part B.


When 5:00 is displayed on the clock, the athlete will begin part B. Moving to their barbell they will have 4 minutes to establish a 1 rep max clean and jerk. The clean and jerk must be performed with a barbell, and the plates must be secured with collars. Their barbell may be loaded prior to the beginning on the whole workout with the weight they wish to use for their first attempt. The athlete may complete as many attempts as they would like until 9:00 is displayed on the clock, but will only receive credit for the heaviest successful lift. Assistance may be used in between lifts, to change the weights, only when the barbell is resting on the ground.


When 9:00 is displayed on the clock the athlete will begin part C of this workout. They will move back to the pull up bar to begin their 10 chest to bar pull-ups. Once completed they will move to their dumbbells and perform 10 dumbbell squats. The athlete will alternate between these two movements until 14:00 is displayed on the clock and the workout is finished.

This workout will be scored as three separate workouts part A,B & C.

Note: There is NO tiebreak for this workout









  • Timer
  • Barbell - Male 20kg (45#) Female 15kg (35#)
  • Standard bumper plates (18-inch diameter) to load to the appropriate weights for your division.
  • Additional fractional plates (minimum 1/2lb plates)
  • Collars
  • Pair of dumbbells of appropriate weight for your division
  • Pull up bar

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are as follows:

* Dumbbell Squat: 22.5kg (50#), 15kg (35#).



  • 计时器
  • 杠铃
  • 杠铃杆-男子20kg(45lb)女子15kg(35lb)
  • 使用标准杠铃片(18英寸直径)去加重杠铃杆至规定重量
  • 额外的小杠铃片以备需要(最小1/2lb的杠铃片)
  • 一对卡扣
  • 一对指定重量的哑铃
  • 引体向上杆



* 哑铃深蹲: 22.5kg (50#), 15kg (35#).


Toes to Bar

The athlete begins by hanging from the pull up bar with arms extended. Heels must be brought back behind the bar on the first and every following repetition. 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. Overhand, underhand, or mixed grips are all permitted.

The rep will be credited when both feet come in contact with the bar at the same time and in between the hands. Any part of the feet may make contact with the bar





Dumbbell Squat

The dumbbell squat rep begins from the top, with the knees and hips extended and the dumbbells resting on the shoulders. A muscle clean into a squat is allowed. A squat clean is NOT permitted. The dumbbells must be held on the shoulders with a full grip maintained on the dumbbell the entire time.

At the bottom of the squat, the hip crease must pass below the knees. At the top, the hips and knees must be fully extended. Only one pair of dumbbells may be used.





Clean and Jerk

The barbell will start on the ground. Collars must be used on the barbell.
Power cleans, squat cleans, and split cleans are permitted. Hang cleans are not allowed.
The lift must have two distinct phases: the clean and the jerk. The barbell must make contact with the shoulders. It is NECESSARY to lock out the hips and legs to complete the clean before lifting the bar overhead. The rep is credited when the barbell is locked out overhead, with arms, hips and legs extended, and the bar over or slightly behind the center of the body with both feet in line. A press, push press, push jerk or split jerk are all permitted as long as the required finish position is achieved. If a split jerk is performed, both feet must come in line to finish the lift.






Chest to Bar Pull Up

Strict, kipping or butterfly pull-ups are allowed as long as the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. Overhand, underhand or mixed grips are all permitted.
Reps are credited when the chest clearly comes in contact with the bar below the collarbone. Athletes may wrap tape around the pull up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.






  • The use of the WODPROOF APP is highly recommended for recording the video.
  • Prior to starting, clearly film the dumbbells being used, so the loads can be seen.
  • At the end of the workout, clearly film the barbell being unloaded, and show the weight of each plate in order to clarify the actual heaviest load lifted.
  • A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. The clock must be running upwards.
  • Videos must be uncut and unedited to accurately display the performance.
  • Athlete must be visible through the duration of the workout.  
  • For each workout, ensure the athlete has adequate space to safely complete all the 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.
  • All equipment used in this workout must remain in frame throughout the workout
  • Shoot the video from the side or front so that all exercises can be clearly seen meeting the movement standards.
  • Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion.


  • 强烈建议使用WODPROOF应用程序录制视频。
  • 在开始之前,清楚地拍摄正在使用的哑铃,需要拍摄到哑铃的重量。
  • 整个项目结束时,需要清晰地拍摄杠铃被卸下的过程,并显示每个杠铃片的重量,以确保证实实际成功挺举的最重重量。
  • 在整个线上赛过程中,带有走动时间的时钟或计时器应该清晰可见。时间计时一定是向上走的。
  • 视频必须未经剪裁和编辑,以准确地显示整个项目。
  • 从正面或者侧面的角度拍摄视频,这样所有的动作都能被清晰地看到,符合动作标准。
  • 运动员必须在整个项目的过程中都是清晰可见的。
  • 每次训练时,确保运动员有足够的空间安全地完成所有动作。清除所有额外的设备、人员或任何其他障碍物。
  • 任何运动员,如果以任何方式改变规则中描述的器械或动作或在项目标准视频中显示的动作,都可能被取消比赛资格。
  • 使用鱼眼镜头或类似镜头拍摄的视频可能会被拒绝,因为这些镜头会造成视觉扭曲。


If you have any questions about the workouts and standards, please contact the event organizer, CARRIE

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