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 14.1

    • 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 attempts.
    • This power snatch is a ground-to-overhead any way. The key point is the range of motion between the start and end points. The barbell begins on the ground. Touch-and-go is permitted. No bouncing.
    • 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.
    • 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
    Complete as many rounds and reps as possible in 10 minutes of:
    30 double-unders
    75-lb. power snatches, 15 reps

    WOMEN - includes Masters Women up to 54 years old
    Complete as many rounds and reps as possible in 10 minutes of:
    30 double-unders
    55-lb. power snatches, 15 reps

    MASTERS MEN - includes Masters Men 55+
    Complete as many rounds and reps as possible in 10 minutes of:
    30 double-unders
    65-lb. power snatches, 15 reps

    MASTERS WOMEN - includes Masters Women 55+
    30 double-unders
    45-lb. power snatches, 15 reps

    Notes
    This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.

    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.

    Equipment
    • Jump rope 
    • Barbell
    • Collars
    • Plates to load to the appropriate weight for your division

    *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 34 kg for the Men, 25 kg for the Women, 30 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 seen clearly. 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 rope is passing twice under the feet.

  • Workout 14.2

    • The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.
    • 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. You may not use a rack.
    • 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 into contact with the bar below the collarbone. For Masters Men (55+), touching the chest is not required, but the chin must break the horizontal plane of the bar.
    • 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.

    Every 3 minutes for as long as possible complete:

    From 0:00-3:00

       2 rounds of:

       10 overhead squats

       10 chest-to-bar pull-ups

    From 3:00-6:00

       2 rounds of:

       12 overhead squats

       12 chest-to-bar pull-ups

    From 6:00-9:00

       2 rounds of:

       14 overhead squats

       14 chest-to-bar pull-ups

    Etc., following same pattern until you fail to complete both rounds

    MEN - includes Masters Men up to 54 years old
    95-lb. overhead squats
    Chest-to-bar pull-ups

    WOMEN - includes Masters Women up to 54 years old
    65-lb. overhead squats
    Chest-to-bar pull-ups

    MASTERS MEN - includes Masters Men 55+
    65-lb. overhead squats
    Chin-over-bar pull-ups

    MASTERS WOMEN - includes Masters Women 55+
    45-lb. overhead squats
    Jumping chest-to-bar pull-ups

    Notes
    Each 3-minute section 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 three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.

    Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.

    For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

    Equipment:
    • Barbell
    • Collars
    • Plates to load to the appropriate weights for your division
    • Pull-up bar

    *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 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 seen clearly. 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 lockout is being reached on the overhead squats and the chest can be seen touching the bar on the pull-ups.

  • Workout 14.3

    • 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 reps as possible in 8 minutes of:
    135-lb. deadlifts, 10 reps
    15 box jumps, 24-inch
    185-lb. deadlifts, 15 reps
    15 box jumps, 24-inch
    225-lb. deadlifts, 20 reps
    15 box jumps, 24-inch
    275-lb. deadlifts, 25 reps
    15 box jumps, 24-inch
    315-lb. deadlifts, 30 reps
    15 box jumps, 24-inch
    365-lb. deadlifts, 35 reps
    15 box jumps, 24-inch

    WOMEN - includes Masters Women up to 54 years old
    Complete as many reps as possible in 8 minutes of:
    95-lb. deadlifts, 10 reps
    15 box jumps, 20-inch
    135-lb. deadlifts, 15 reps
    15 box jumps, 20-inch
    155-lb. deadlifts, 20 reps
    15 box jumps, 20-inch
    185-lb. deadlifts, 25 reps
    15 box jumps, 20-inch
    205-lb. deadlifts, 30 reps
    15 box jumps, 20-inch
    225-lb. deadlifts, 35 reps
    15 box jumps, 20-inch

    MASTERS MEN - includes Masters Men 55+
    Complete as many reps as possible in 8 minutes of:
    95-lb. deadlifts, 10 reps
    15 box jumps, 20-inch
    135-lb. deadlifts, 15 reps
    15 box jumps, 20-inch
    185-lb. deadlifts, 20 reps
    15 box jumps, 20-inch
    225-lb. deadlifts, 25 reps
    15 box jumps, 20-inch
    275-lb. deadlifts, 30 reps
    15 box jumps, 20-inch
    315-lb. deadlifts, 35 reps
    15 box jumps, 20-inch

    MASTERS WOMEN - includes Masters Women 55+
    Complete as many reps as possible in 8 minutes of:
    65-lb. deadlifts, 10 reps
    15 box jumps, 20-inch
    95-lb. deadlifts, 15 reps
    15 box jumps, 20-inch
    115-lb. deadlifts, 20 reps
    15 box jumps, 20-inch
    135-lb. deadlifts, 25 reps
    15 box jumps, 20-inch
    155-lb. deadlifts, 30 reps
    15 box jumps, 20-inch
    185-lb. deadlifts, 35 reps
    15 box jumps, 20-inch

    Notes
    This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Each time the Athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. 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.

    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 plus your tiebreak time (see below).

    Special Tiebreak
    In this workout, we are using a special tiebreak method. At the end of each set of 15 box jumps time should be marked. 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 box jumps.

    For example, a male athlete finishes all the reps up to and including 25 deadlifts at 275 lb. plus an additional 5 box jumps, for a total of 120 reps. This is his score. He also finished the 15th box jump of the round with 135 lb. in 0:45, the 15th box jump of the round with 185 lb. in 2:14, and the 15th box jump of the round with 225 lb. in 6:32. In this case he will enter 6:32 as his time in the tiebreak field since this was the time of completion of his last full set of box jumps. This athlete would be ranked above someone who got 120 reps and a tiebreak time of 7:02, but below someone with 120 reps and a tiebreak time of 6:11.

    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 recom- mended that you set your clock to count up.

    Equipment
    • One Barbell
    • Collars
    • Plates to load to the appropriate weights for your division
    • 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:
    Men: 61, 84, 102, 125, 143, 166 kg
    Women: 43, 61, 70, 84, 93, 102 kg
    Masters Men 55+: 43, 61, 84, 102, 125, 143 kg
    Master Women 55+: 29, 43, 52, 61, 70, 84 kg

    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 seen clearly, 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 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.

  • Workout 14.4

    • The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning of each round.
    • 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.
    • In the wall-ball shot, 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.
    • The barbell begins on the ground. Touch-and-go is permitted. No bouncing
    • A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar
    • 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 repetitions as possible in 14 minutes of:
    60-calorie row 
    50 toes-to-bars
    40 wall-ball shots, 20 lb. to 10-foot target
    30 cleans, 135 lb.
    20 muscle-ups

    WOMEN - includes Masters Women up to 54 years old
    Complete as many rounds and repetitions as possible in 14 minutes of:
    60-calorie row
    50 toes-to-bars
    40 wall-ball shots, 14 lb. to 9-foot target
    30 cleans, 95 lb.
    20 muscle-ups

    MASTERS MEN - includes Masters Men 55+
    Complete as many rounds and repetitions as possible in 14 minutes of:
    60-calorie row
    50 toes-to-bars
    40 wall-ball shots, 20 lb. to 9-foot target
    30 cleans, 115 lb.
    20 muscle-ups

    MASTERS WOMEN - includes Masters Women 55+
    Complete as many rounds and repetitions as possible in 14 minutes of:
    60-calorie row
    50 toes-to-bars
    40 wall-ball shots, 10 lb. to 9-foot target
    30 cleans, 65 lb.
    20 muscle-ups

    Notes
    This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1...Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

    Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

    Special Tiebreak
    In this workout, we are using a special tiebreak method. At the end of the set of cleans and the set of muscle-ups, time should be marked. 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 which you completed the 30 cleans or the 20 muscle- ups, whichever was last. If you do not get through the 30 cleans you will not have a tiebreak time.

    For example, a male athlete finishes all the reps up to and including 10 calories of rowing in his second round, for a total of 210 reps. This is his score. He finished his 30th clean at 10:05, and his 20th muscle-up at 13:10. In this case he will enter 13:10 as his time in the tiebreak field. This athlete would be ranked above someone who got 210 reps and a tiebreak time of 13:20, but below someone with 210 reps and a tiebreak time of 13:00.

    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 you set your clock to count up.

    Equipment
    • An indoor rower with a monitor that measures calories
    • Pull-up bar
    • A medicine ball of the appropriate weight for your division
    • A wall mark or target set at the specified height
    • Barbell
    • Plates to load to the appropriate weight for your division
    • 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 weights in kilograms are: 9-kg ball and 61-kg clean for the Men, 6-kg ball and 43-kg clean for the Women, 9-kg ball and 52-kg clean for the Masters Men, 4-kg ball and 29-kg clean for the Masters Women.

    Video Submission Standards

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

    Prior to starting, film the measuring of the height of the wall-ball target, as well as the weight of the ball, the barbell and the plates so the loads and height can be seen clearly. 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 movements from the side so it is clear that: 60 calories are rowed, the feet can be seen behind the plane of the bar at the bottom, and in contact with the bar at the top of the toes-to-bars, proper depth and height is being reached on the wall-ball shots, elbows are in front of the bar while standing tall with the barbell on the clean, and that lockout is shown at the bottom and top of the muscle-up.

    Depending on the layout of your gym, the other person in the frame may need to move the camera during the workout so it is clear all standards are being met for each movement. This includes being able to clearly see the monitor of the rower set to zero at the start and at least 60 calories prior to moving to the toes-to-bars.

    Click here to see archived footage of the live announcement. 

  • Workout 14.5

    • 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.
    • 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.

    MEN - includes Masters Men up to 54 years old
    21-18-15-12-9-6-3 reps for time of:
    95-lb. thrusters
    Burpees

    WOMEN - includes Masters Women up to 54 years old
    21-18-15-12-9-6-3 reps for time of:
    65-lb. thrusters
    Burpees

    MASTERS MEN - includes Masters Men 55+
    21-18-15-12-9-6-3 reps for time of:
    65-lb. thrusters
    Burpees

    MASTERS WOMEN - includes Masters Women 55+
    21-18-15-12-9-6-3 reps for time of:
    45-lb. thrusters
    Burpees

    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. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

    This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

    Equipment
    • Barbell
    • Plates to load to the appropriate weight for your division

    * If you do not use standard size bumper plates on the barbell you will also need:
    • A 9.5-inch high target to jump over on the burpees

    ** The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 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 seen clearly. 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 lockout are being reached on the thrusters, and the chest and thighs can be seen touching the ground on the burpees.

    Note: Depending on your performance, this video may be longer than previous workouts. Be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube to allow a longer video.