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 13.1

    • Bottom of Burpee: At the bottom position the Athlete’s chest and hips must touch the ground.
    • Touching top position: At the top of the Burpee, both hands must make contact with the target.
    • Measuring the Burpee target: Must be 6 inches above Athlete’s max reach.
    • Setup position with load: The barbell begins on the ground. Touch and go is permitted. No bouncing.
    • Setup position with empty bar: If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees.
    • Barbell overhead position: The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

    MEN - includes Masters Men up to 54 years old
    Proceed through the sequence below completing as many reps as possible in 17 minutes of:
    40 Burpees
    75 pound Snatch, 30 reps
    30 Burpees
    135 pound Snatch, 30 reps
    20 Burpees
    165 pound Snatch, 30 reps
    10 burpees
    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 17 minutes of:
    40 Burpees
    45 pound Snatch, 30 reps
    30 Burpees
    75 pound Snatch, 30 reps
    20 Burpees
    100 pound Snatch, 30 reps
    10 burpees
    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 17 minutes of:
    40 Burpees
    45 pound Snatch, 30 reps
    30 Burpees
    75 pound Snatch, 30 reps
    20 Burpees
    100 pound Snatch, 30 reps
    10 burpees
    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 17 minutes of:
    40 Burpees
    35 pound Snatch, 30 reps
    30 Burpees
    55 pound Snatch, 30 reps
    20 Burpees
    75 pound Snatch, 30 reps
    10 burpees
    90 pound Snatch, as many reps as possible

    Notes

    This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. 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. Score is total reps completed. In the case of a tie, the Athlete with the faster time to finish their last complete set of Snatches will be ranked higher.

    Special Tiebreak

    In this workout, we are using a special tiebreak method. At the end of each round of 30 Snatches, time should be marked. Specifically, as soon as the 30th Snatch at 75 pounds for men is complete, time should be marked. As soon as the 30th Snatch at 135 pounds is complete, time should be marked. The same at the 30th rep at 165 pounds, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of Snatches, whichever that may be.

    For example, a male athlete finishes all the reps up to and including 10 Snatches at 165 pounds, for a total of 160 reps. This is his score. He also finished the 30th Snatch at 75 pounds in 3:52, and the 30th Snatch at 135 pounds in 13:10. In this case he will enter 13:10 as his time in the tiebreak field since this was the time of completion of his final set of Snatches. This athlete would be ranked above someone who got 160 reps and a tiebreak time of 14:00, but below someone with 160 reps and a tiebreak time of 12:00.

    Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.

    Movement Standards

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



    Burpee

    

The height of the target must be no fewer 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.



    Snatch



    Each rep will be counted once the Athlete clearly shows control of the barbell overhead. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. The Athlete must be responsible for loading their own barbell to the appropriate weights during the workout. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

    Equipment

    To complete this workout you will need:
    - A target set 6” above your max reach
    - One barbell
    - Collars
    - Plates to load to the appropriate weights for your gender and age group

    Video Submission Standards

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

    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, as well as the plates and barbell to be used so the loads can be clearly seen. 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, the hands can be seen touching the target, and that the barbell is locked out overhead on each rep.

  • Workout 13.2

    • Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and 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 bar finishes directly over the body with the feet in line. Each round, the barbell must begin on the ground. Using a rack is not permitted.
    • 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.
    • Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box.
    • You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.

    MEN - includes Masters Men up to 54 years old
    Complete as many rounds and reps as possible in 10 minutes of:
    115 pound Shoulder to overhead, 5 reps
    115 pound Deadlift, 10 reps
    15 Box jumps, 24" box

    WOMEN - includes Masters Women up to 54 years old
    Complete as many rounds and reps as possible in 10 minutes of:
    75 pound Shoulder to overhead, 5 reps
    75 pound Deadlift, 10 reps
    15 Box jumps, 20" box

    MASTERS MEN - includes Masters Men 55+
    Complete as many rounds and reps as possible in 10 minutes of:
    95 pound Shoulder to overhead, 5 reps
    95 pound Deadlift, 10 reps
    15 Box jumps, 20" box

    MASTERS WOMEN - includes Masters Women 55+
    Complete as many rounds and reps as possible in 10 minutes of:
    55 pound Shoulder to overhead, 5 reps
    55 pound Deadlift, 10 reps
    15 Box jumps, 20" box

    Notes

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

    This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.

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

     

     

    Equipment

     

     

    To complete this workout you will need:
    • A barbell that is loaded to the appropriate weight for your division
    • A box that is the appropriate height for your division

    *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 52 kg for the Men, 34 kg for the Women, 43 kg for the Masters Men, 25 kg for the Masters Women.

    Video Submission Standards

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

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

    Click on the image for archived footage of the live announcement. 

  • Workout 13.3

    • 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 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 a no rep.
    • 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.
    • In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground.
    • The elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

    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 (20 lbs 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

    Notes

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

    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.

    Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.

    Special Tiebreak

    In this workout, we are using a special tiebreak method. At the end of each set of exercises, time should be marked. Specifically, as soon as the 150th Wall ball is complete, time should be marked. As soon as the 90th Double-under is complete, time should be marked. The same at the 30th Muscle-up, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at the last fully completed exercise set, whichever that may be.

    For example, a male athlete finishes all the reps up to and including 10 Muscle-ups, for a total of 250 reps. This is his score. He also finished the 150th Wall ball at 7:50, and the 90th Double-under at 9:25. In this case he will enter 9:25 as his time in the tiebreak field since this was the time of completion of his final fully completed set. This athlete would be ranked above someone who got 250 reps and a tiebreak time of 10:00, but below someone with 250 reps and a tiebreak time of 9:00.

    Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.

    Equipment

    To complete this workout you will need:
    • A medicine ball of the appropriate weight for your division
    • A wall mark or target set at the specified height
    • A jump rope
    • A set of gymnastic rings hung so you can successfully perform a muscle-up

    *The official weight is in pounds. For your convenience, the minimum acceptable medicine ball weights in kilograms are 9 kg for Men and Masters Men, 6 kg for Women and 4 kg for Masters Women.

    Video Submission Standards

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

    Prior to starting the workout, film the measuring of the height of the wall ball target, as well as the weight of the ball. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so 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.

    Click on the image for archived footage of the live announcement. 

  • Workout 13.4

    • The barbell begins on the ground. Touch and go is permitted. No bouncing.
    • The barbell must make contact with the shoulders, such that the lift is in two distinct phases, the clean, and then the jerk. Snatching is not permitted.
    • 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 bar finishes directly over the body with the feet in line. If the jerk is missed but brought back to the front rack, the Athlete may re-attempt the jerk from there without taking the barbell back to the floor.
    • 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.

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

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

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

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

    Notes

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

    This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard 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

    *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 61 kg for the Men, 43 kg for the Women, 52 kg for the Masters Men, 29 kg for the Masters Women.

    Video Submission Standards

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

    Prior to starting, film the plates and barbell to be used so 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 should be in the frame throughout the entire workout. Shoot the video from the side so it is clear that the barbell is locked out overhead, and the feet can be seen behind the plane of the bar at the bottom, and in contact with the bar at the top.

  • Workout 13.5

    • 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 the body.
    • This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly 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 Men (55+), touching the chest is not required, but the chin must break the horizontal plane of the bar.<p style="font-size: 11px; padding-top:30px; text-decoration:none; font-style:normal; font-weight:bold;">Jumping Chest to Bar Pull-up Standards For Masters Women 55+</p>
    • The pull-up bar should be setup so it is at least 6 inches above the top of the Athlete’s head when standing tall.
    • At the bottom, the Athlete must lower herself so her arms are fully extended.
    • At the top, the chest must clearly come into contact with the bar.

    MEN - includes Masters Men up to 54 years old
    Complete as many rounds and reps as possible in 4 minutes of:
    100 pound Thruster, 15 reps
    15 Chest to bar Pull-ups

    If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
    If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
    If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
    Etc.

    WOMEN - includes Masters Women up to 54 years old
    Complete as many rounds and reps as possible in 4 minutes of:
    65 pound Thruster, 15 reps
    15 Chest to bar Pull-ups

    If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
    If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
    If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
    Etc.

    MASTERS MEN - includes Masters Men 55+
    Complete as many rounds and reps as possible in 4 minutes of:
    65 pound Thruster, 15 reps
    15 Chin over bar Pull-ups

    If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
    If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
    If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
    Etc.

    MASTERS WOMEN - includes Masters Women 55+
    Complete as many rounds and reps as possible in 4 minutes of:
    45 pound Thruster, 15 reps
    15 Jumping chest to bar Pull-ups

    If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
    If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
    If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
    Etc.

    Notes

    Please be sure to watch the entire workout instruction video (above).

    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. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

    Time Bonus

    This workout begins as a standard four-minute AMRAP of 15 thrusters and 15 chest-to-bar pull-ups. If the Athlete completes 90 reps (three complete rounds) before the time cap, there is a four-minute time bonus. The workout is now an eight-minute AMRAP.

    The Athlete can continue working as fast as possible (i.e. there is no requirement to rest or wait until four minutes are up). For example, if an athlete completes three rounds in 3:00, their time is extended to 8:00 and they can immediately begin working on their fourth round, with five minutes remaining.

    Now, if the Athlete completes 180 reps (six complete rounds) before the eight-minute time cap, there is another four-minute time bonus. The workout is now a 12-minute AMRAP. If the Athlete completes 270 reps (9 complete rounds) before the 12-minute mark, the workout becomes a 16-minute AMRAP. This pattern repeats indefinitely, as long as an additional 90 reps are completed before the time cap.

    Further explanation of the bonus time can be found here.

    Equipment

    To complete this workout you will need:
    • A barbell that is loaded to the appropriate weight for your division
    • A pull-up bar

    *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 45 kg for the Men, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.

    Video Submission Standards

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

    Prior to starting, film the plates and barbell to be used so 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 should be in the frame throughout the entire workout. Shoot the video from the side so that it is clear that proper depth and lock out is being reached on the thrusters and the chest can be seen touching the bar on the pull-ups.

    Click here for archived footage of the live announcement.