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  • Workout 15.1

    • 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.
    • For scaled and scaled teens, the hanging knee raise begins just like the toes-to-bar but ends when the athlete has raised their knees above the height of their hip.
    • For scaled Masters, each rep of the sit-up begins with the athlete’s back in contact with the floor, their knees bent with their feet anchored, and their hands touching the floor above their head.
    • At the top, the athlete will sit up so their chest makes contact with their thighs and their hands touch their feet. AbMats are 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. No bouncing.
    • The barbell begins on the ground and must be lifted overhead in one smooth motion. For most divisions this is not a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a no rep. For scaled divisions a ground-to- overhead is permitted, where the bar may be brought to the shoulders and then lifted overhead. 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.
    • For Workout 15.1a, the clean and jerk is a ground-to-overhead any way. A muscle clean, power clean, squat clean or split clean may be used to get the bar to the shoulders, and a shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. The barbell begins on the ground.
    • 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.

    Complete as many rounds and reps as possible in 9 minutes of:
    15 toes-to-bars
    10 deadlifts (115 / 75 lb.)
    5 snatches (115 / 75 lb.)

     

     

    WORKOUT 15.1a

    1-rep-max clean and jerk
    6-minute time cap

     

    Video Submission Standards
    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 an angle so all exercises can be clearly seen meeting the movement standards.

     

    Workout 15.1 Variations

    Rx’d 
    (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
    Complete as many rounds and reps as possible in 9 minutes of:
    15 toes-to-bars
    10 deadlifts (115 / 75 lb.)
    5 snatches (115 / 75 lb.)

    Scaled
    (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
    Complete as many rounds and reps as possible in 9 minutes of:
    15 hanging knee raises
    10 deadlifts (85 / 55 lb.)
    5 snatches* (85 / 55 lb.)
    *ground-to-overhead allowed

    Masters
    (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
    Complete as many rounds and reps as possible in 9 minutes of:
    15 toes-to-bars
    10 deadlifts (85 / 55 lb.)
    5 snatches (85 / 55 lb.)

    Masters Scaled
    (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
    Complete as many rounds and reps as possible in 9 minutes of:
    15 sit-ups
    10 deadlifts (65 / 45 lb.)
    5 snatches* (65 / 45 lb.)
    *ground-to-overhead allowed

    Teens
    (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
    Complete as many rounds and reps as possible in 9 minutes of:
    15 toes-to-bars
    10 deadlifts (85 / 55 lb.)
    5 snatches (85 / 55 lb.)

    Teens Scaled
    (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
    Complete as many rounds and reps as possible in 9 minutes of:
    15 hanging knee raises
    10 deadlifts (65 / 45 lb.)
    5 snatches* (65 / 45 lb.)
    *ground-to-overhead allowed

    Workout 15.1a
    (All Divisions)
    1-rep-max clean and jerk
    6-minute time cap

     
  • Workout 15.2

    • 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 below the collarbone.
    • For the chin-over-bar pull-up the hang position is the same as the chest-to-bar pull-up (see above). Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. At the top, the chin must break the horizontal plane of the bar.
    • The jumping chest-to-bar pull-up bar should be setup so it is at least six inches above the top of the athlete’s head when standing tall.
    • At the bottom, the athlete must lower themselves so his or 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 (95 / 65 lb.)

       10 chest-to-bar pull-ups

    From 3:00-6:00

       2 rounds of:

       12 overhead squats (95 / 65 lb.)

       12 chest-to-bar pull-ups

    From 6:00-9:00

       2 rounds of:

       14 overhead squats (95 / 65 lb.)

       14 chest-to-bar pull-ups

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

    Video Submission Standards
    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 an angle so all exercises can be clearly seen meeting the movement standards.


    Workout 15.2 Variations

    Rx’d
    (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

    Every 3 minutes for as long as possible complete:

    From 0:00-3:00

       2 rounds of:

       10 overhead squats (95 lb / 65 lb.)

       10 chest-to-bar pull-ups

    From 3:00-6:00

       2 rounds of:

       12 overhead squats (95 lb / 65 lb.)

       12 chest-to-bar pull-ups

    From 6:00-9:00

       2 rounds of:

       14 overhead squats (95 lb / 65 lb.)

       14 chest-to-bar pull-ups

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


    Scaled
    (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

    Every 3 minutes for as long as possible complete:

    From 0:00-3:00

       2 rounds of:

       6 overhead squats (65 / 45 lb.)

       6 chin-over-bar pull-ups

    From 3:00-6:00

       2 rounds of:

       8 overhead squats (65 / 45 lb.)

       8 chin-over-bar pull-ups

    From 6:00-9:00

       2 rounds of:

       10 overhead squats (65 / 45 lb.)

       10 chin-over-bar pull-ups

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


    Masters
    (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

    Every 3 minutes for as long as possible complete:

    From 0:00-3:00

       2 rounds of:

       10 overhead squats (65 / 45 lb.)

       10 chin-over-bar pull-ups*

    From 3:00-6:00

       2 rounds of:

       12 overhead squats (65 / 45 lb.)

       12 chin-over-bar pull-ups*

    From 6:00-9:00

       2 rounds of:

       14 overhead squats (65 / 45 lb.)

       14 chin-over-bar pull-ups*

    Etc., following same pattern until you fail to complete both rounds
    *Masters Women 55+ do jumping chest-to-bar pull-ups


    Scaled Masters
    (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

    Every 3 minutes for as long as possible complete:

    From 0:00-3:00

       2 rounds of:

       6 overhead squats (45 / 35 lb.)

       6 jumping chest-to-bar pull-ups

    From 3:00-6:00

       2 rounds of:

       8 overhead squats (45 / 35 lb.)

       8 jumping chest-to-bar pull-ups

    From 6:00-9:00

       2 rounds of:

       10 overhead squats (45 / 35 lb.)

       10 jumping chest-to-bar pull-ups

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


    Teens
    (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

    Every 3 minutes for as long as possible complete:

    From 0:00-3:00

       2 rounds of:

       10 overhead squats (65 / 45 lb.)

       10 chin-over-bar pull-ups

    From 3:00-6:00

       2 rounds of:

       12 overhead squats (65 / 45 lb.)

       12 chin-over-bar pull-ups

    From 6:00-9:00

       2 rounds of:

       14 overhead squats (65 / 45 lb.)

       14 chin-over-bar pull-ups

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


    Scaled Teens
    (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

    Every 3 minutes for as long as possible complete:

    From 0:00-3:00

       2 rounds of:

       6 overhead squats (45 / 35 lb.)

       6 jumping chest-to-bar pull-ups

    From 3:00-6:00

       2 rounds of:

       8 overhead squats (45 / 35 lb.)

       8 jumping chest-to-bar pull-ups

    From 6:00-9:00

       2 rounds of:

       10 overhead squats (45 / 35 lb.)

       10 jumping chest-to-bar pull-ups

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

  • Workout 15.3

    • 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.
    • 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.
    • 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.
    • For scaled divisions this is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

    Complete as many rounds and reps as possible in 14 minutes of:
    7 muscle-ups
    50 wall-ball shots
    100 double-unders

    Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

    Video Submission Standards
    Prior to starting, film the measuring of the height of the wall-ball target, as well as the weight of the ball, 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 video from an angle so all exercises can be clearly seen meeting the movement standards.


    Workout 15.3 Variations

    Rx’d
    (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

    Complete as many rounds and reps as possible in 14 minutes of:
    7 muscle-ups
    50 wall-ball shots
    100 double-unders

     Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet


    Scaled
    (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

    Complete as many rounds and reps as possible in 14 minutes of:
    50 wall-ball shots
    200 single-unders

    Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet


    Masters
    (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

    Complete as many rounds and reps as possible in 14 minutes of:
    100 double-unders
    50 wall-ball shots
    7 muscle-ups

    Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet


    Scaled Masters
    (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

    Complete as many rounds and reps as possible in 14 minutes of:
    50 wall-ball shots
    200 single-unders

    Men use 14-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet


    Teens 
    (Teen Boys 14-15, Teen Girls 14-15)

    Complete as many rounds and reps as possible in 14 minutes of:
    100 double-unders
    50 wall-ball shots
    7 muscle-ups

    Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet


    Scaled Teens
    (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

    Complete as many rounds and reps as possible in 14 minutes of:
    50 wall-ball shots
    200 single-unders

    Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet

  • Workout 15.4

    • Prior to starting you will need to establish the foot line for your handstand push-up. Stand facing the wall with your feet at hip width and your toes touching the wall. While standing tall, reach your hands over your head with your elbows straight, shoulders extended and your thumbs touching.
    • From here, mark the height of your wrists, then measure down 3 inches and create a line on the wall. Mark your line with a permanent marker, chalk or tape. Judges may restore the line between rounds as needed.
    • Each handstand push-up begins and ends with the heels in contact with the wall and above the pre-marked line. The athlete may place their hands however they choose, as long as their heels are above the line.
    • At the bottom the head makes contact with the ground. The feet do not need to remain in contact with the wall for the entire movement, but must touch above the line at the beginning and end of each rep. Kipping is allowed.
    • For Scaled, each rep of the push press begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body.
    • The athlete may dip and drive with the legs while the weight is on the shoulders. However, once the barbell leaves the shoulder the hips and knees must remain straight until the weight is locked out overhead. No jerks.
    • At the top, the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Using a rack is not permitted.
    • For the clean, 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.

    Complete as many reps as possible in 8 minutes of:
    3 handstand push-ups
    3 cleans
    6 handstand push-ups
    3 cleans
    9 handstand push-ups
    3 cleans
    12 handstand push-ups
    6 cleans
    15 handstand push-ups
    6 cleans
    18 handstand push-ups
    6 cleans
    21 handstand push-ups
    9 cleans
    Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

    Men clean 185 lb.
    Women clean 125 lb.

    Video Submission Standards
    Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. Also film the process of measuring the line for the handstand push-ups. 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 an angle so all exercises can be clearly seen meeting the movement standards.


    Workout 15.4 Variations

    Rx’d
    (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

    Complete as many reps as possible in 8 minutes of:
    3 handstand push-ups
    3 cleans
    6 handstand push-ups
    3 cleans
    9 handstand push-ups
    3 cleans
    12 handstand push-ups
    6 cleans
    15 handstand push-ups
    6 cleans
    18 handstand push-ups
    6 cleans
    21 handstand push-ups
    9 cleans
    Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

    Men clean 185 lb.
    Women clean 125 lb.

    NOTE: Athletes in all Masters categories who choose to perform the scaled version of this workout will still be eligible to advance to the Masters Qualifier. They will be ranked below all athletes who performed the Rx’d version, but will not be ineligible for the next stage of competition.


    Masters 55+
    (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

    Complete as many reps as possible in 8 minutes of:
    3 push presses
    3 cleans
    6 push presses
    3 cleans
    9 push presses
    3 cleans
    12 push presses
    6 cleans
    15 push presses
    6 cleans
    18 push presses
    6 cleans
    21 push presses
    9 cleans
    Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

    Men push press 95 lb. and clean 115 lb.
    Women push press 65 lb. and clean 75 lb.


    Teens
    (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

    Complete as many reps as possible in 8 minutes of:
    3 handstand push-ups
    3 cleans
    6 handstand push-ups
    3 cleans
    9 handstand push-ups
    3 cleans
    12 handstand push-ups
    6 cleans
    15 handstand push-ups
    6 cleans
    18 handstand push-ups
    6 cleans
    21 handstand push-ups
    9 cleans
    Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

    Boys 14-15 clean 95 lb.
    Boys 16-17 clean 115 lb.
    Girls 14-15 clean 65 lb.
    Girls 16-17 clean 75 lb.


    Scaled
    (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

    Complete as many rounds and reps as possible in 8 minutes of:
    10 push presses
    10 cleans

    Men push press 95 lb. and clean 115 lb.
    Women push press 65 lb. and clean 75 lb.


    Scaled Masters 55+
    (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

    Complete as many rounds and reps as possible in 8 minutes of:
    10 push presses
    10 cleans

    Men push press 65 lb. and clean 75 lb.
    Women push press 45 lb. and clean 55 lb.


    Scaled Teens
    (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

    Complete as many rounds and reps as possible in 8 minutes of:
    10 push presses
    10 cleans

    Boys push press 65 lb. and clean 75 lb.
    Girls push press 45 lb. and clean 55 lb.

  • Workout 15.5

    • 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. The athlete or the judge may reset the monitor.
    • 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. Using a ball, box or other object to check for proper depth is not allowed.
    • The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

    27-21-15-9 reps for time of:
    Row (calories)
    Thrusters

    Men use 95 lb.
    Women use 65 lb.

    Video Submission Standards
    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 an angle so all exercises can be clearly seen meeting the movement standards.


    Workout 15.5 Variations

    Rx’d
    (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

    27-21-15-9 reps for time of:
    Row (calories)
    Thrusters

    Men use 95 lb.
    Women use 65 lb.


    Scaled
    (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

    27-21-15-9 reps for time of:
    Row (calories)
    Thrusters

    Men use 65 lb.
    Women use 45 lb.


    Masters 55+
    (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

    27-21-15-9 reps for time of:
    Row (calories)
    Thrusters

    Men use 65 lb.
    Women use 45 lb.


    Scaled Masters 55+
    (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

    27-21-15-9 reps for time of:
    Row (calories)
    Thrusters

    Men use 45 lb.
    Women use 35 lb.


    Teens
    (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

    27-21-15-9 reps for time of:
    Row (calories)
    Thrusters

    Boys use 65 lb.
    Girls use 45 lb.


    Scaled Teens
    (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

    27-21-15-9 reps for time of:
    Row (calories)
    Thrusters

    Boys use 45 lb.
    Girls use 35 lb.