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 12.1

    Complete as many reps as possible in 7 minutes of:

    Burpees

    This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

     

    Additional Notes

    The height of the target must be no less than 6 inches above the Athlete's fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.

    If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.

     

    Video Submission Standards

    All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, film the measuring of the target to be 6 inches above the Athlete's max reach. A second person with a stopwatch will need to be in the frame throughout the entire workout. Shoot the video from the side so it is clear that the hips and chest are touching the ground at the bottom position and the hands can be see touching the target.

    Click here to see an example of a valid video submission.

     

     

  • Workout 12.2

    • Setup position with load. The barbell begins on the ground. Touch and go is permitted. No bouncing.
    • Setup position with empty bar. If in a division that begins with an empty barbell, each repetition must begin with the barbell below the knees.
    • Barbell overhead position. The barbell must come to full lockout overhead with the hips, knees and arms full extended, and the bar directly over the heels.

    MEN - includes Masters Men up to 54 years old
    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
    75 pound Snatch, 30 reps
    135 pound Snatch, 30 reps
    165 pound Snatch, 30 reps
    210 pound Snatch, as many reps as possible

    WOMEN - includes Masters Women up to 54 years old
    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
    45 pound Snatch, 30 reps
    75 pound Snatch, 30 reps
    100 pound Snatch, 30 reps
    120 pound Snatch, as many reps as possible

    MASTERS MEN - includes Masters Men 55+
    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
    45 pound Snatch, 30 reps
    75 pound Snatch, 30 reps
    100 pound Snatch, 30 reps
    120 pound Snatch, as many reps as possible

    MASTERS WOMEN - includes Masters Women 55+
    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
    35 pound Snatch, 30 reps
    55 pound Snatch, 30 reps
    75 pound Snatch, 30 reps
    90 pound Snatch, as many reps as possible

     

     

    Movement Standards

    This workout begins from the standing position with the barbell loaded to the starting weight. In 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.

    Additional Notes

    Please be sure to watch the entire workout instruction video above for full details. Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

    Equipment

    To complete this workout you will need:

    • One barbell
    • Collars
    • Plates to load to the appropriate weights for your gender and age group

     

    Video Submission Standards

    Prior to starting, film the plates and barbell to be used so that the loads can be clearly seen. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch will need to be in the frame throughout the entire workout. Shoot the video from the side so that it is clear that the barbell is locked out overhead on each rep.
    For a video submission example click here.

  • Workout 12.3

    • This is a two-foot jump onto the box. The hips and knees must open fully while in control on top of the box.
    • 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.
    • Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead.
    • A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together. Each round, the barbell must begin on the ground. Using a rack is not permitted.
    • 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 touch the bar together at some point.
    • The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out in front.

    MEN - includes Masters Men up to 54 years old
    Complete as many rounds and reps as possible in 18 minutes of:
    15 Box jumps, 24" box
    115 pound Push press, 12 reps
    9 Toes-to-bar

    WOMEN - includes Masters Women up to 54 years old
    Complete as many rounds and reps as possible in 18 minutes of:
    15 Box jumps, 20" box
    75 pound Push press, 12 reps
    9 Toes-to-bar

    MASTERS MEN - includes Masters Men 55+
    Complete as many rounds and reps as possible in 18 minutes of:
    15 Box jumps or step-ups, 20" box
    95 pound Push press, 12 reps
    9 Toes-to-bar

    MASTERS WOMEN - includes Masters Women 55+
    Complete as many rounds and reps as possible in 18 minutes of:
    15 Box jumps or step-ups, 20" box
    55 pound Push press, 12 reps
    9 Toes-to-bar

     

    Additional Notes

    Please be sure to watch the entire workout instruction video for full details.

    The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round.

    Every rep counts in this workout. Credit will be given for partially completed rounds.

    Equipment

    To complete this workout you will need:

    • A box that is the appropriate height for your division
    • A barbell that is loaded to the appropriate weight for your division
    • A pull-up bar

     

    Video Submission Standards

    Prior to starting, film the plates and barbell to be used so that the loads can be clearly seen. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch will need to be in the frame throughout the entire workout. Shoot the video from the side so that it is clear that the standing position can be seen while on top of the box, the barbell is locked out overhead, and the toes can be seen touching the bar.

  • Workout 12.4

    • In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.
    • The center of hte 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 a no rep.
    • This is the standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.
    • In the muscle-up, you must pass from a hang below the rings to support above them. A kipping muscle-up is OK, but swings or rolls to support are not permitted. The arms must come to a full lockout (with or without a 'fase grip') with the feet off the ground.
    • The elbows must full lock out while supporting yourself above the rings.

    MEN - includes Masters Men up to 54 years old
    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall balls (20 lbs to 10' target)
    90 Double-unders
    30 Muscle-ups

    WOMEN - includes Masters Women up to 54 years old
    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall balls (14 lbs to 9' target)
    90 Double-unders
    30 Muscle-ups

    MASTERS MEN - includes Masters Men 55+
    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall balls (20lbs to 9' target)
    90 Double-unders
    30 Muscle-ups

    MASTERS WOMEN - includes Masters Women 55+
    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall balls (10 lbs to 9' target)
    90 Double-unders
    30 Muscle-ups

     

    Additional Notes

    This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. 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.

    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 wall balls, plus the number of double-unders, 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.

    Equipment

    To complete this workout you will need:

    • A medicine ball of the appropriate weight for your division
    • A wall of target set at the specified height
    • A jump rope
    • A set of gymnastic rings hung so that you can successfully perform a muscle-up

     

    Video Submission Standards

    Prior to starting, film the measuring of the height of the wall ball target. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch will need to be in the frame throughout the entire workout. Shoot the video from the side so that it is clear that proper depth and height is being reached on the wall ball and that lockout is shown at the bottom and top of the muscle-up. For a video submission example click here.

  • Workout 12.5

    • 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. 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 a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over teh heels.
    • This is a standard chest-to-bar pull-iup. Dead hang, kipping or butterly pull-ups are 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.

    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.

     

    Additional Notes

    This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. 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. See the Score Card for assistance in calculating the rep total.

    Equipment

    To complete this workout you will need:

    • A barbell that is loaded to the appropriate weight for your division
    • A pull-up bar

     

    Video Submission Standards

    Prior to starting, film the plates and barbell to be used so that the loads can be clearly seen. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch will need to be in the frame throughout the entire workout. Shoot the video from the side so that it is clear that the standing position can be seen while on top of the box, the barbell is locked out overhead, and the toes can be seen touching the bar.