Quarterfinals
Workouts

Competition Age

For time:

50 overhead squats
40 bar-facing burpees
40 back-rack walking lunges 
30 bar-facing burpees
30 cleans 
20 bar-facing burpees
20 single-leg squats
10 muscle-ups

95-lb (43-kg) barbell

Time cap: 20 minutes

  • Notes  

    Prior to starting, athletes must set up the competition area as shown in the floor plan.

    This workout begins with the athlete standing next to the rings, behind the tape line and facing the barbell. After the call of “3, 2, 1… go,” the athlete will move to the barbell and complete 50 overhead squats, followed by 40 bar-facing burpees. After the burpees, the athlete will move the bar to the back-rack position and complete 40 walking-lunge steps, turning around after every 10 steps. When the lunges are completed, the athlete will begin 30 bar-facing burpees, then 30 cleans, then 20 bar-facing burpees. After the final bar-facing burpee, the athlete will complete 20 alternating single-leg squats, then move to the rings to complete 10 muscle-ups. Time stops when the final muscle-up is locked out. 

    The athlete’s score will be the total time taken to complete the workout. In the event of a time cap, the athlete’s score will be the total number of repetitions completed. 

    Note: Occupational Games athletes will complete the same workout as the 16-17/35-54 divisions.

    Tiebreak (if applicable)

    The time should be recorded after the athlete has completed the 20 single-leg squats (55+ divisions complete dumbbell box step-ups). This time will be used as a tiebreaker. In the case of a tie (i.e., athletes complete the same number of reps), the athlete with the lower tiebreak time will be ranked higher.  

    If the athlete completes the workout before the time cap, there will be no tiebreaker. 

    Do NOT use a countdown timer.

    Equipment

    • Tape to mark the floor

    • Gymnastics rings

    • Barbell (35/45 lb)

    • Bumper plates*

    • Collars

    • Dumbbell (55+ divisions only)

    *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the barbells are 20 kg (45 lb), 29 kg (65 lb), and 43 kg (95 lb), and 15 kg (35 lb), and 22.5 kg (50 lb) for the dumbbell step-ups (55+ divisions only).

    Be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

    Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition. Unless otherwise stated, athletes may not receive assistance with their equipment during the workout.

    Video Submission Standards

    • Film ALL competition area measurements so the distances and weights can be seen clearly.

    • Use the camera placement provided in the floor plan. The camera should capture a ¾ view of the athlete during all movements.

    • Avoid placing the camera low to the ground. We recommend placing the camera at least 3 ft (90 cm) off the ground.

    • Videos must be uncut and unedited to accurately display the performance.

    • A clock or timer must be visible throughout the event.

    • Videos shot with a fisheye lens or similar lens may be rejected.

    • Do NOT use a countdown timer.

    • Ensure the judge does not obstruct the view of the athlete.

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