Quarterfinals
Workouts

Competition Age

The Other Total

1 clean
1 bench press
1 overhead squat

Time cap: 30 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 near their pre-loaded barbell. After the call of “3, 2, 1… go,” the athlete may make as many attempts at a 1-rep-max clean as desired. Then the athlete will make as many attempts at a 1-rep-max bench press as desired. Finally, the athlete will make as many attempts at a 1-rep-max overhead squat as desired.

    Once the first clean attempt has been declared and attempted, the lifts MUST be completed in order (clean, bench press, overhead squat). Once an athlete completes a bench press repetition (including any warm-up sets), they may not make another attempt at the clean. Once an athlete has completed an overhead squat repetition ( including any warm-up sets), they may not make another attempt at the bench press. 

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

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

    The athlete’s score will be the sum of the best successfully completed clean, bench press, and overhead squat 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.

    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

    • Flat bench 

    • 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

    Weight conversation Table


     


    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 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 feet (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 workout.

    • 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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