Quarterfinals
Workouts

Competition Age

For total load: 

1 back squat
1 press
1 deadlift

Time cap: 30 minutes

  • Notes

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

    This workout begins with the athlete standing next to the rack. After the call of “3, 2, 1… go,” the athlete may begin their first back squat attempt. The athlete may perform a maximum of 3 attempts for each movement. There is no requirement to perform all 3 attempts at each lift. 

    Once the first back squat weight has been declared and attempted, the lifts MUST be completed in order (back squat, press, deadlift). If the athlete decides to advance to the next movement after one or two attempts, they may not return to reattempt a previous movement later. Once an athlete completes a shoulder press repetition (including any warm-up sets), they may not make another attempt at the back squat. Once an athlete has completed a deadlift repetition (including any warm-up sets), they may not make another attempt at the shoulder press.

    All attempts must be completed BEFORE the 30-minute time cap. Any attempt where the athlete is still in motion after the 30-minute time cap will not count.

    Athletes may use only a single barbell and a single rack. Athletes may receive assistance loading their barbell.

    The athlete’s score will be the sum of the best successfully completed back squat, press, and deadlift weights in pounds. Carefully review the equipment section for specific instructions regarding score calculation. All athletes MUST follow these instructions.

    There is no tiebreak for this workout.

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

    Equipment

    • Barbell (35/45 lb or 15/20 kg)

      • Note: For this workout a 15-kg bar MUST be totaled as 33 lb. A 20-kg bar MUST be totaled as 44 lb.

    • Squat rack

    • Bumper plates*

    • Collars

    *The official weight must be recorded in pounds. If converting kilograms to pounds, round to the nearest pound:

    200.1-200.4 lb = 200 lb 

    200.5-200.9 lb = 201 lb

    How to calculate pounds to kilograms, table 1How to calculate pounds to kilograms, table 2

    Example: 

    • Bar = 20 kg

      • 44 lb

    • Plates = 45 lb x 2

    Total = 134 lb (44+45+45)

    Any weight increases using change plates must result in a whole number (no decimal points). Collars cannot be included in the total weight. 

    For each workout, 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.

    Video Submission Standards

    • Film ALL competition area measurements so the setup 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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