Regional & Qualifier Workouts

Overhead squat complex
7 Minute ladder of:
3 Overhead squats

Time cap: 7 minutes

Notes
For this event, the athlete will have 7 minutes to perform 3 overhead squats at increasing weights to the highest weight possible. Each athlete will begin with a barbell loaded to one of four starting weights of their choice (see below) and a stack of plates. It will be the athlete’s responsibility to load the bar to the correct weight each lift. Once the event begins, the barbell may not get lighter throughout the 7 minutes. The men must make increases in 10-pound increments, while the women must make increases in 5-pound increments.

Athletes will not have a rack, but may get the barbell into the overhead position using any technique they choose. If the athlete uses a full squat snatch to get the weight overhead that will count as the first repetition, as long as all the overhead squat requirements are met.  After a squat snatch, the athlete must perform two additional overhead squats to complete the set.

Men’s starting weights (pounds):  135, 185, 225, 255
Women’s starting weights (pounds):  85, 125, 155, 175

After the 7 minutes is up, athletes will have 2 minutes to transition to the muscle-up rings before the start of Event 3.

Scoring
The athlete’s score is the highest weight at which they successfully complete overhead squats. Athletes must complete all 3 reps at a given weight before they may move on to the next heavier weight. They will, however, receive credit on their final weight if they perform only 1 or 2 reps but not all 3. For example, if an athlete can only complete 2 reps at 245 pounds before the time runs out, they will receive a score of 245.2, whereas if they complete all 3 reps, their score would be 245.3. 

Minimum work requirement: 3 overhead squats at the opening weight.

Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.



Overhead Squat
In the overhead squat, the barbell must be kept overhead and may not touch the body. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell locked out and directly over the body. A full squat snatch will count as a repetition, as long as all the above requirements are met.

For time:
30 Burpee muscle-ups

Time cap: 7 minutes

Notes
For this event, the athlete will begin on a starting mat. At the call of "3-2-1 … Go!" the athlete will move to a set of rings and begin performing burpee muscle-ups. After the 30th repetition, the athlete will move to the finishing mat and the workout is complete.

Scoring
The athlete's score is his or her total time for completing the workout. If the athlete does not finish the entire workout within the 7-minute time cap, the score is 7:00, plus a one-second penalty for each rep not completed and a one-rep penalty for not making it to the finishing mat.

Minimum work requirement: 3 reps

Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.



Burpee Muscle-up
In the burpee muscle-up, the athlete must move from lying on the ground to support above the rings. At the bottom, the athlete’s chest and hips must touch the ground. At the top, the elbows must fully lock out while supporting the athlete above the rings. A kipping muscle-up is allowed, but the heels may not rise above the height of the rings. Swings or rolls to support are not permitted.

The ring height for women will be set at 82” from the bottom of the ring to floor beneath the safety matting. The ring height for men will be set at 88”. Ring height may not be adjusted.

For time:
100 Wall balls (20/14 lbs to a 10’ target)
100 Chest-to-bar Pull-ups
100 One-legged squats, alternating
100 One-arm dumbbell snatches, alternating (70/50 lbs)

Time cap: 25 minutes

Notes
For this event, the athlete begins on a starting mat. At the call of "3-2-1 … Go!" he or she moves forward and begins the set of wall balls. After the 100th wall ball, the athlete moves to the pull-up bar and completes 100 chest-to-bar pull-ups. Then, the athlete moves to the number 20 on the first mat and completes 100 one-legged squats, advancing forward after each 20 repetitions. Then, the athlete moves to the dumbbell and performs 100 one-arm snatches, advancing the dumbbell after every 20 repetitions. After the 100th rep, the athlete moves to the finish mat and the workout is complete.

Scoring
The athlete's score is his or her total time for completing the workout. If they do not finish the entire workout within the 25-minute time cap, the score is 25:00, plus a one-second penalty for each rep not completed and a one-rep penalty for not making it to the finishing mat.

Movement Standards 
Please be sure to watch the entire workout instruction video (above) for full details.



Wall ball
In the wall ball shots, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the 10-foot target. The ball must hit the face of the target. If the ball does not hit the target, or hits the bottom edge of the target, it is a no-rep. If the ball is not caught between reps, it must come to a full stop on the ground before beginning the next rep. Catching the ball bouncing off the floor is not permitted.

Chest-to-bar Pull-up
This is a standard chest-to-bar pull-up. Any style of pull-up is permitted, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest (any point below the clavicle) must clearly come into contact with the bar.

One-legged squats (pistols)
Athletes must alternate legs after each repetition. If at any point they cannot complete a repetition on a leg, they cannot alternate legs until a repetition has been completed on that leg. The one-legged squat begins and ends with the athlete standing and the hip fully open, knee fully locked out on the squatting leg, and foot on the white number. The hip must pass below parallel at the bottom of the repetition, and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the one-legged squat. If the athlete hops off the white number at any point during the rep, they may hop back onto the number as long as all the other requirements are met.

One-arm dumbbell snatch
The dumbbell must be moved from the ground to full lockout overhead in one continuous motion, without stopping at the shoulders. The top position requires the knees and hips to be fully open, with the dumbbell locked out overhead over the center of the body. Once the top position is successfully established, the dumbbell must be brought back to the ground under control while maintaining a full grip with at least one hand. The athlete may use either or both hands to lower the weight under control. The dumbbell may not be dropped from any height. The athlete may switch hands while lowering the dumbbell as long as control is maintained at all times.

Athletes must alternate arms after each repetition. If at any point they cannot complete a repetition with one arm, they cannot proceed to the next repetition until they have completed a repetition with that arm. Both heads of the dumbbell must touch the ground at the beginning and end of each repetition on the white number, and be under control the entire time. One complete repetition starts on the ground, is snatched to full lockout overhead, then brought back to the ground under control. On the final rep at any location, the athlete much touch the dumbbell to the ground under control at the current number before moving on.

21-15-9 reps for time of:
Deadlift (315 / 205 lbs)
Box jump (30 / 24 inch)

Time cap: 8 minutes

Notes
For this event the athlete begins on a starting mat behind the barbell. At the call of "3-2-1 … Go!" they move forward and begin the set of 21 deadlifts. After completing 21 deadlifts, the athlete moves to the box and performs 21 box jumps. Then, they will move the barbell forward and perform 15 deadlifts, then to the box for 15 box jumps. Then, they will move the barbell forward for the 9 deadlifts, and then 9 box jumps. After the last rep, the athlete moves to the finish mat and the workout is complete.

Scoring
The athlete's score is his or her total time for completing the workout. If they do not finish the entire workout within the 8-minute time cap, the score is 8:00, plus a one-second penalty for each rep not completed and a one-rep penalty for not making it to the finishing mat.

Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.



Deadlift
This is a 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. The athlete must deadlift with both feet on the correct white numbers in order for the reps to count.

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.

Box Jump
Every rep must begin with both feet on the floor. Athletes must jump up with two feet. The rep finishes with the hips and knees fully open while in control on top of the box. You may jump or step down. Reaching full extension only in the air while jumping down is a no-rep.

For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead with axle (160 / 100 lbs)
90 foot Walking lunge with axle in front rack (160 / 100 lbs)

Time cap: 15 minutes

Notes
For this event, the athlete begins on the starting mat. At the call of "3-2-1 … Go!" the athlete moves off their mat and performs double-unders. Once 100 double-unders are completed, the athlete will proceed under the wall and perform 50 handstand push-ups. Then, the athlete will move to the pull-up bar and perform 40 toes-to-bar. The athlete will then move to the axle, pick up the weight, and begin the shoulder-to-overhead, advancing forward after each 10 repetitions. Once the 30th rep is completed, the athlete will begin lunging from the white number to the finish line with the weight in the front rack position. After the athlete has lunged the weight across the designated line and come to full extension, they will drop the weight. They must then move over the barbell to the finish mat to complete the workout.

Scoring
The athlete's score is his or her total time for completing the workout. If they do not finish the entire workout within the 15-minute time cap, the score is 15:00, plus a one-second penalty for each rep not completed and a one-rep penalty for not reaching the finish mat (in the lunge, the half-way mark and the finish line each represent one rep).

Minimum work requirement: 25 handstand push-ups

Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.

Double-unders
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.

Handstand push-ups
The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed clearly within the marked area. The marked area will be approximately 34 inches wide by 24 inches deep, and the palm of the hand must remain completely within the taped area (fingers may extend over the tape). At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall. The heels must remain within the width of the marked area throughout the entire rep. Kipping is allowed as long as the other requirements are met.

Toes-to-bar
In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom, and the feet must be brought back behind the bar and behind the body.

Shoulder-to-overhead
Each rep begins with the axle on the shoulders with the feet clearly touching the correct white number. The rep finishes with the weight fully locked out overhead centered 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 axle finishes directly over the body with the feet in line, both clearly touching the correct white number. The axle will begin on the ground and there will be no racks.

Walking lunge
Forward motion will only be allowed while the load is being supported in the front rack position. On each lunge, the trailing knee must make contact with the ground at the bottom. At the top of each step, the athlete must stand with the hips and knees fully extended. If the knee does not touch the ground, or if the next step is initiated (or the weight is dropped) before fully standing up, the barbell will need to be brought backward to where the previous rep began.

Four rounds for time of:
15 foot Rope climb, 2 ascents
100 foot Sprint
4 Squat cleans (225 / 135 lbs)
100 foot Sprint

Time cap: 10 minutes

Notes
For this event, the athlete will begin standing on the starting mat. At the call of "3-2-1 … Go!" the athlete begins the rope climbs. Once 2 ascents are completed, they will run across the stadium to their barbell and perform 4 squat cleans, then advance their barbell to the next number. They will then run back across the stadium and begin their second round of rope climbs and then squat cleans. Once the fourth round of squat cleans are completed, the athlete will move directly to the finishing mat (without running across the stadium), and the workout is complete.

Scoring
The athlete's score is his or her total time for completing the workout. If they do not finish the entire workout within the 10-minute time cap, the score is 10:00, plus a one-second penalty for each rep not completed and a one-rep penalty for not reaching the finish mat (every 100-foot sprint constitutes one repetition).

Minimum work requirement: 4 rope ascents

Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.



Rope climb
In the rope climb, the athlete ascends the rope to touch the beam at the top, and must remain in control on the descent. Jumping up to begin each ascent is permitted.

Squat clean
Each repetition starts from the ground, passes through a front squat, and finishes with the athlete standing with the barbell on the shoulders. Touch and go is permitted. No bouncing. In the squat, the hip crease must be below the top of the knee. At the top, the bar must be racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. A power clean followed by a front squat is permitted. Each repetition must begin and end with both feet clearly on the correct white number.