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

    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

    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

    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.

    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.

    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.