Open
Workouts

If you're looking for the Open Workouts page, you found it. This page contains all past and current Open Workouts. The remaining workouts will be released each Thursday from Feb. 27 to March 27 and be listed here.

In 2014, athletes will have until Monday, 5 p.m. PT of each week to perform the workout and submit their scores. There are no exceptions to this deadline.

Click the tabs below to access the workout details and movement standards. Stay tuned for more information.

 

  • Workout 11.1

    MENincludes Masters Men up to 54 years old
    Complete as many rounds and reps as possible in 10 minutes of:
    30 Double-unders
    15 Power snatches (75lbs / 35kg)

    WOMENincludes Masters Women up to 54 years old
    Complete as many rounds and reps as possible in 10 minutes of:
    30 Double-unders
    15 Power snatches (55lbs / 25kg)

    MASTERS MEN - includes Masters Men 55+
    Complete as many rounds and reps as possible in 10 minutes of:
    30 Double-unders
    15 Power snatches (65lbs / 30kg)

    MASTERS WOMEN - includes Masters Women 55+
    Complete as many rounds and reps as possible in 10 minutes of:
    30 Double-unders
    15 Power snatches (45lbs / 20kg)

     

    Description

    Double-under
    This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

    Power snatch
    This power snatch is really a "ground to overhead anyhow." The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.

    Required Equipment

    • Jump rope
    • Barbell (configured for 45 lbs/ 20 kg)

     

    Additional Notes

    Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of completed rounds, plus the number of successful double-unders, plus the number of power snatches in the final round (if incomplete). For a downloadable PDF of the workout with a score card, click here.

    Watch the Workout Demo. Low SD

     

  • Workout 11.2

    MENincludes Masters Men up to 54 years old
    Complete as many rounds and reps as possible in 15 minutes of:
    9 Deadlifts (155lbs / 70kg)
    12 Push-ups
    15 Box jumps (24")

    WOMENincludes Masters Women up to 54 years old
    Complete as many rounds and reps as possible in 15 minutes of:
    9 Deadlifts (100lbs / 45kg)
    12 Push-ups
    15 Box jumps (20")

    MASTERS MENincludes Masters Men 55+
    Complete as many rounds and reps as possible in 15 minutes of:
    9 Deadlifts (145lbs / 65kg)
    12 Push-ups
    15 Box jumps (20")

    MASTERS WOMENincludes Masters Women 55+
    Complete as many rounds and reps as possible in 15 minutes of:
    9 Deadlifts (90lbs / 40kg)
    12 Push-ups
    15 Box jumps (20")

     

    Description

    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.

    Push-up
    A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.

    Box jump
    This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.

    Required Equipment

    • Barbell (configured for 155lbs / 70kg)
    • 24" Box

     

    Additional Notes

    Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of completed rounds, plus the number of deadlifts, plus the number of push-ups, plus the number of box jumps in the final round (if incomplete). For a downloadable PDF of the workout with a score card, click here.

    Watch the Workout Demo. Low SD

  • Workout 11.3

    MEN includes Masters Men up to 54 years old
    Complete as many rounds and reps as possible in 5 minutes of:
    Squat clean (165lb / 75kg)
    Jerk (165lb / 75kg)

    WOMEN includes Masters Women up to 54 years old
    Complete as many rounds and reps as possible in 5 minutes of:
    Squat clean (110lb / 50kg)
    Jerk (110lb / 50kg)

    MASTERS MEN - includes Masters Men 55+
    Complete as many rounds and reps as possible in 5 minutes of:
    Squat clean (135lb / 62kg)
    Jerk (135lb / 62kg)

    MASTERS WOMEN - includes Masters Women 55+
    Complete as many rounds and reps as possible in 5 minutes of:
    Squat clean (75lb / 35kg)
    Jerk (75lb / 35kg)

     

    Description

    Squat clean and Jerk
    In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

    Required Equipment

    A barbell configured for 75lbs / 35kg

     

    Additional Notes

    Please be sure to watch the entire workout instruction video for full details. One round includes a squat clean and a jerk. You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt. You will enter your result by the number of rounds completed, plus an additional squat clean if the final round is incomplete. For a downloadable PDF of the workout with a score card, click here.

    Watch the Workout Demo. Low SD

  • Workout 11.4

    MEN - includes Masters Men up to 54 years old
    Complete as many rounds and reps as possible in 10 minutes of:
    60 Bar-facing burpees
    30 Overhead squats (120lbs / 55kg)
    10 Muscle-ups 

    WOMEN - includes Masters Women up to 54 years old
    Complete as many rounds and reps as possible in 10 minutes of:
    60 Bar-facing burpees
    30 Overhead squats (90lbs / 40kg)
    10 Muscle-ups 

    MASTERS MEN - includes Masters Men 55+
    Complete as many rounds and reps as possible in 10 minutes of:
    60 Bar-facing burpees
    30 Overhead squats (110lbs / 50kg)
    10 Muscle-ups 

    MASTERS WOMEN - includes Masters Women 55+
    Complete as many rounds and reps as possible in 10 minutes of:
    60 Bar-facing burpees
    30 Overhead squats (75lbs / 35kg)
    10 Muscle-ups

     

    Description

    Bar-facing burpees
    Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

    Overhead squat
    This is a standard overhead squat. A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved. The hip crease must be below the knee at the bottom. The hips and knees must fully open at the top with the barbell locked out overhead. You may not use a rack.

    Muscle-up
    In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted. The hands must roll out while at a full hang (with or without a “false grip”). The elbows must fully lock out while supporting yourself above the rings. 

    Required Equipment

    • Barbell configured  for 75lbs / 35kg
    • Gymnastics rings hung appropriately for muscle-ups
    • Possibly a second bar set up 9.5" off the ground for burpees if you don't have standard size bumper plates for the OHS barbell

     

     

    Additional Notes

    Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of bar-facing burpees, plus the number of overhead squats, plus the number of muscle-ups in the final round (if incomplete). If you do not complete the first round, enter 0 for rounds and then the number of completed reps of each exercise. For a downloadable PDF of the workout with a score card, click here.

    Watch the Workout Demo. Low SD

  • Workout 11.5

    MEN - includes Masters Men up to 54 years old
    Complete as many rounds and reps as possible in 20 minutes of:
    5 Power cleans (145lbs / 65kg)
    10 Toes to bar
    15 Wall balls (20lbs to 10' target) 

    WOMEN - includes Masters Women up to 54 years old
    Complete as many rounds and reps as possible in 20 minutes of:
    5 Power cleans (100lbs / 45kg)
    10 Toes to bar
    15 Wall balls (14lbs to 9' target)

    MASTERS MEN - includes Masters Men 55+
    Complete as many rounds and reps as possible in 20 minutes of:
    5 Power cleans (130lbs / 60kg)
    10 Toes to bar
    15 Wall balls (20lbs to 9' target) 

    MASTERS WOMEN includes Masters Women 55+
    Complete as many rounds and reps as possible in 20 minutes of:
    5 Power cleans (75lbs / 35kg)
    10 Toes to bar
    15 Wall balls (10lbs to 9' target)

     

    Description

    Power clean
    This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

    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. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.

    Wall ball
    In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep. 

    Required Equipment

    • Barbell configured for 145lbs/65kg
    • Pull-up bar
    • 10lb medicine ball
    • Wall or target marked appropriate height

     

     

    Additional Notes

    Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of power cleans, plus the number of toes to bar, plus the number of wall balls in the final round (if incomplete). For a downloadable PDF of the workout with a score card, click here.

    Watch the Workout Demo. Low SD

  • Workout 11.6

    MEN - includes Masters Men up to 54 years old
    Complete as many reps as possible in 7 minutes following the rep scheme below:
    100 pound Thruster, 3 reps
    3 Chest to bar Pull-ups
    100 pound Thruster, 6 reps
    6 Chest to bar Pull-ups
    100 pound Thruster, 9 reps
    9 Chest to bar Pull-ups
    100 pound Thruster, 12 reps
    12 Chest to bar Pull-ups
    100 pound Thruster, 15 reps
    15 Chest to bar Pull-ups
    100 pound Thruster, 18 reps
    18 Chest to bar Pull-ups
    100 pound Thruster, 21 reps
    21 Chest to bar Pull-ups...
    This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

    WOMEN - includes Masters Women up to 54 years old
    Complete as many reps as possible in 7 minutes following the rep scheme below:
    65 pound Thruster, 3 reps
    3 Chest to bar Pull-ups
    65 pound Thruster, 6 reps
    6 Chest to bar Pull-ups
    65 pound Thruster, 9 reps
    9 Chest to bar Pull-ups
    65 pound Thruster, 12 reps
    12 Chest to bar Pull-ups
    65 pound Thruster, 15 reps
    15 Chest to bar Pull-ups
    65 pound Thruster, 18 reps
    18 Chest to bar Pull-ups
    65 pound Thruster, 21 reps
    21 Chest to bar Pull-ups...
    This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

    MASTERS MEN - includes Masters Men 55+
    Complete as many reps as possible in 7 minutes following the rep scheme below:
    90 pound Thruster, 3 reps
    3 Chest to bar Pull-ups
    90 pound Thruster, 6 reps
    6 Chest to bar Pull-ups
    90 pound Thruster, 9 reps
    9 Chest to bar Pull-ups
    90 pound Thruster, 12 reps
    12 Chest to bar Pull-ups
    90 pound Thruster, 15 reps
    15 Chest to bar Pull-ups
    90 pound Thruster, 18 reps
    18 Chest to bar Pull-ups
    90 pound Thruster, 21 reps
    21 Chest to bar Pull-ups...
    This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

    MASTERS WOMEN - includes Masters Women 55+
    Complete as many reps as possible in 7 minutes following the rep scheme below:
    55 pound Thruster, 3 reps
    3 Chin over bar Pull-ups
    55 pound Thruster, 6 reps
    6 Chin over bar Pull-ups
    55 pound Thruster, 9 reps
    9 Chin over bar Pull-ups
    55 pound Thruster, 12 reps
    12 Chin over bar Pull-ups
    55 pound Thruster, 15 reps
    15 Chin over bar Pull-ups
    55 pound Thruster, 18 reps
    18 Chin over bar Pull-ups
    55 pound Thruster, 21 reps
    21 Chin over bar Pull-ups...
    This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

     

    Description

    Thruster
    This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

    Chest to bar pull-up 
    This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar. For masters women (55+), touching the chest is not required, but the chin must break the horizontal plane of the bar. 

    Required Equipment

    • Barbell configured for 100lbs / 45kg
    • Pull-up bar

     

    Additional Notes

    Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. You will enter your score as the total number of reps completed. See the Score Card for assistance in calculating the rep total. For a downloadable PDF of the workout with a score card, click here.

    Watch the Workout Demo. Low SD