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  • Workout 16.1

    • Each overhead lunge begins with the weight overhead, the feet together, and the athlete standing tall.
    • The trailing knee must make contact with the ground at the bottom of each lunge. The weight must remain overhead for the duration of the repetition.
    • The rep ends with the weight still overhead and the athlete standing tall with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep. If at any point the weight is dropped or comes into contact with the head or body, the athlete must restart from the last 5-ft. increment they crossed.
    • Each burpee must be performed perpendicular to and facing the barbell. The athlete’s head cannot be over the barbell. The chest and thighs touch the ground at the bottom.
    • The athlete must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted.
    • The next rep will then begin on the opposite side facing the barbell. All scaled divisions will jump over an unloaded barbell
    • 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 Masters 55+ and Teens 14-15, at the top the chin must break the horizontal plane of the bar.
    • Each front rack lunge begins with the weight racked on the shoulders, the feet together, and the athlete standing tall. The lunge for scaled masters is unloaded.
    • The trailing knee must make contact with the ground at the bottom of each lunge.
    • The rep ends with the athlete standing tall with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep. If at any point the weight is dropped the athlete must restart from the last 5-ft. increment they crossed.
    • For jumping pull-ups the bar should be set up 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 themselves so their arms are fully extended.
    • At the top the chin must break the horizontal plane of the bar.

    Complete as many rounds and reps as possible in 20 minutes of:
    25-ft. overhead walking lunge
    8 burpees
    25-ft. overhead walking lunge
    8 chest-to-bar pull-ups

    Men lunge 95 lb.
    Women lunge 65 lb.

    Notes
    Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the finishing point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge.

    This workout begins with the barbell resting on the floor near the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and lunge with it overhead for 25 feet. They will then perform 8 burpees, jumping over the barbell on each repetition, before picking the barbell back up and lunging back in the opposite direction. Once back at the pull-up bar, they will perform 8 chest-to-bar pull-ups, and then will head back to the barbell to begin the next round.

    Your score will be the total number of repetitions completed before the 20-minute time cap.

    If a straight 25-ft. lunge area cannot be setup, athletes will be permitted to lunge back and forth in a smaller area, so long as the 5-foot (1 rep) intermediate sections can created. For example, lunge 15 ft. one direction, then back 10 ft. the other direction. The bar may be held up at the turnaround, or dropped and picked up again.

    Equipment
    • Barbell
    • Collars
    • Plates to load to the appropriate weight for your division
    • Pull-up bar
    • Measuring tape

    For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

    *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.). For the lunge, a 7.5-meter length divided into five 1.5-meter sections will be acceptable.

     

    Video Submission Standards
    Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. Also film the measurement of the 25-foot lunge area and the 5-foot intermediate marks. 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. If the 25-foot lunge area cannot be seen in the frame, athletes will be permitted to lunge back and forth in a smaller area, so long as the 5-foot intervals can still be clearly seen.


    Workout 16.1 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, Teen Boys 16-17, Teen Girls 16-17)

    Complete as many rounds and reps as possible in 20 minutes of:
    25-ft. overhead walking lunge
    8 burpees
    25-ft. overhead walking lunge
    8 chest-to-bar pull-ups

    Men lunge 95 lb.
    Women lunge 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)

    Complete as many rounds and reps as possible in 20 minutes of:
    25-ft. front rack walking lunge
    8 burpees
    25-ft. front rack walking lunge
    8 jumping chin-over-bar pull-ups

    Men lunge 45 lb.
    Women lunge 35 lb.

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

    Complete as many rounds and reps as possible in 20 minutes of:
    25-ft. overhead walking lunge
    8 burpees
    25-ft. overhead walking lunge
    8 chin-over-bar pull-ups

    Men lunge 65 lb.
    Women lunge 45 lb.

    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 20 minutes of:
    25-ft. walking lunge
    8 burpees
    25-ft. walking lunge
    8 jumping chin-over-bar pull-ups

    *Lunges are unweighted

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

    Complete as many rounds and reps as possible in 20 minutes of:
    25-ft. overhead walking lunge
    8 burpees
    25-ft. overhead walking lunge
    8 chin-over-bar pull-ups

    Boys lunge 65 lb.
    Girls lunge 45 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 20 minutes of:
    25-ft. front rack walking lunge
    8 burpees
    25-ft. front rack walking lunge
    8 jumping chin-over-bar pull-ups

    Boys lunge 45 lb.
    Girls lunge 35 lb.

  • Workout 16.2

    • In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep the arms must be fully extended and the feet must be brought back behind the bar and behind the body.
    • Both feet must come into contact with the bar at the same time, inside the hands.
    • 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.
    • The barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before beginning the next repetition.
    • The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required. A power clean or split clean followed by a front squat will be permitted.
    • The rep is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar.
    • For Scaled and Scaled Teens 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.
    • At the top of the repetition the athlete must raise their knees above the height of their hips.
    • 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 raise their torso so that their chest is upright and their hands touch their toes or the dumbbells. AbMats are permitted.
    • 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.

    Beginning on a 4-minute clock, complete as many reps as possible of:
      25 toes-to-bars
      50 double-unders
      15 squat cleans, 135 / 85 lb.

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      13 squat cleans, 185 / 115 lb.

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      11 squat cleans, 225 / 145 lb.

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      9 squat cleans, 275 / 175 lb.

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      7 squat cleans, 315 / 205 lb.

    Stop at 20 minutes.

    Notes
    This workout begins with the athlete standing under the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will have 4 minutes to perform 25 toes-to-bars, followed by 50 double-unders, and then 15 squat cleans. If all 90 repetitions are not completed by 4 minutes the athlete’s workout is over, and they will stop and record their score.

    If all 90 repetitions are completed within the 4-minute window the athlete will earn an additional 4 minutes to perform another 25 toes-to-bars, 50 double-unders, and 13 squat cleans, this time at a heavier weight. If all 178 repetitions (90 from round 1, plus 88 from round 2) are completed by the 8-minute mark, the athlete will begin another round and their time cap will be extended by an additional 4 minutes. At each round, the weight of the clean will increase while the number of reps of the clean will decrease. Once a round is completed, the athlete may immediately begin their next round. They do not need to wait for the 4-minute round to end before moving on to the next round. This pattern of earning additional time will continue for up to 20 minutes, as long as a full round is completed before the next cutoff.

    This workout is over when the athlete fails to complete all the repetitions within the cut-off time for that round. The final round ends at the 20-minute mark. The athlete’s score is the number of repetitions completed up to their cut-off time.

    In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used.

    Tiebreak
    The scoring for this workout includes a tiebreak. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last set of double-unders. In the case where 2 athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

    If all 5 rounds are completed in under 20 minutes, enter the time at which the last rep of the cleans was completed, as this will be used for the tiebreak score, not the time of completing the double-unders.

    Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up. 

    Equipment
    • Pull-up bar
    • Jump rope
    • Barbell
    • Collars
    • Plates to load to the appropriate weights for your division

    For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

    *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 106 kg (235 lb.), 124 kg (275 lb.), 142 kg (315 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 16.2  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)

    Beginning on a 4-minute clock, complete as many reps as possible of:
      25 toes-to-bars
      50 double-unders
      15 squat cleans, 135 / 85 lb.

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      13 squat cleans, 185 / 115 lb.

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      11 squat cleans, 225 / 145 lb.

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      9 squat cleans, 275 / 175 lb.

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      7 squat cleans, 315 / 205 lb.

    Stop at 20 minutes.

    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)

    Beginning on a 4-minute clock, complete as many reps as possible of:
      25 hanging knee raises
      50 single-unders
      15 squat cleans, 95 / 55 lb.

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
      25 hanging knee raises
      50 single-unders
      13 squat cleans, 115 / 75 lb.

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
      25 hanging knee raises
      50 single-unders
      11 squat cleans, 135 / 95 lb.

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
      25 hanging knee raises
      50 single-unders
      9 squat cleans, 155 / 115 lb.

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
      25 hanging knee raises
      50 single-unders
      7 squat cleans, 185 / 135 lb.

    Stop at 20 minutes.

    Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
    Beginning on a 4-minute clock, complete as many reps as possible of:
      25 toes-to-bars
      50 double-unders
      15 squat cleans, 115 / 65 lb.

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      13 squat cleans, 135 / 85 lb.

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      11 squat cleans, 155 / 105 lb.

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      9 squat cleans, 185 / 125 lb.

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      7 squat cleans, 205 / 145 lb.

    Stop at 20 minutes.

    Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
    Beginning on a 4-minute clock, complete as many reps as possible of:
      25 sit-ups
      50 single-unders
      15 squat cleans, 65 / 45 lb.

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
      25 sit-ups
      50 single-unders
      13 squat cleans, 85 / 65 lb.

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
      25 sit-ups
      50 single-unders
      11 squat cleans, 105 / 75 lb.

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
      25 sit-ups
      50 single-unders
      9 squat cleans, 125 / 85 lb.

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
      25 sit-ups
      50 single-unders
      7 squat cleans, 145 / 105 lb.

    Stop at 20 minutes.

    Teens 14-15  (Teen Boys 14-15, Teen Girls 14-15)
    Beginning on a 4-minute clock, complete as many reps as possible of:
      25 toes-to-bars
      50 double-unders
      15 squat cleans, 95 / 55 lb.

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      13 squat cleans, 115 / 75 lb.

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      11 squat cleans, 135 / 95  lb.

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      9 squat cleans, 155 / 105 lb.

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      7 squat cleans, 185 / 115 lb.

    Stop at 20 minutes.

    Teens 16-17 (Teen Boys 16-17, Teen Girls 16-17)
    Beginning on a 4-minute clock, complete as many reps as possible of:
      25 toes-to-bars
      50 double-unders
      15 squat cleans, 115 / 75 lb.

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      13 squat cleans, 145 / 95 lb.

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      11 squat cleans, 185 / 125 lb.

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      9 squat cleans, 205 / 135 lb.

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      7 squat cleans, 235 / 155 lb.

    Stop at 20 minutes.

    Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
    Beginning on a 4-minute clock, complete as many reps as possible of:
      25 hanging knee raises
      50 single-unders
      15 squat cleans, 65 / 45 lb.

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
      25 hanging knee raises
      50 single-unders
      13 squat cleans, 85 / 65 lb.

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
      25 hanging knee raises
      50 single-unders
      11 squat cleans, 105 / 75 lb.

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
      25 hanging knee raises
      50 single-unders
      9 squat cleans, 125 / 85 lb.

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
      25 hanging knee raises
      50 single-unders
      7 squat cleans, 145 / 95 lb.

    Stop at 20 minutes.

  • Workout 16.3

    • For the power snatch, the barbell begins on the ground and must be lifted overhead in one smooth motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. No part of the body other than the feet may touch the ground during the repetition.
    • For divisions that use an empty barbell, or if plates smaller in diameter than standard bumper plates are used, 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. 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.” A power snatch, muscle snatch, split snatch, or squat snatch is permitted, so long as all requirements are met.
    • For the bar muscle-up, you must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted. The heels may not rise above the height of the bar during the kip.
    • At the top, the elbows must be fully locked out while the athlete supports himself or herself above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar.
    • For Masters 55+, 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 jumping chest-to-bar pull-up (Scaled only), the bar should be at least six inches above the top of the athlete’s head when standing tall. The athlete may need to use plates or other stable platforms to decrease the distance between the top of the head and the bar.
    • At the bottom, the athlete must lower himself or herself so the arms are fully extended.
    • At the top, the chest must clearly come into contact with the bar below the collarbone.

    Complete as many rounds and reps as possible in 7 minutes of:
    10 power snatches
    3 bar muscle-ups

    Men use 75 lb.
    Women use 55 lb.

    Notes
    This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 10 power snatches, then move to the pull-up bar to perform muscle-ups. After 3 reps, the athlete will move back to the barbell and begin their next round.

    Your score will be the total number of repetitions completed within the 7-minute time cap.

    Tiebreak
    The scoring for this workout includes a tiebreak. At the end of each round, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. In the case where 2 athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

    Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

    Equipment
    • Barbell
    • Plates to load to the appropriate weight for your division
    • Collars
    • Pull-up bar

    For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

    *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 34 kg (75 lb.), 29 kg (65 lb.), 25 kg (55 lb.), 20 kg (45 lb.), and 15 kg (35 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 16.3 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 7 minutes of:
    10 power snatches
    3 bar muscle-ups

    Men use 75 lb.
    Women use 55 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 7 minutes of:
    10 power snatches
    5 jumping chest-to-bar pull-ups

    Men use 45 lb.
    Women use 35 lb.

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

    Complete as many rounds and reps as possible in 7 minutes of:
    10 power snatches
    5 chest-to-bar pull-ups

    Men use 65 lb.
    Women use 45 lb.

    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 7 minutes of:
    10 power snatches
    5 jumping chest-to-bar pull-ups

    Men use 45 lb.
    Women use 35 lb.

    Teens (Teen boys 14-15, Teen girls 14-15)

    Complete as many rounds and reps as possible in 7 minutes of:
    10 power snatches
    3 bar muscle-ups

    Boys use 65 lb.
    Girls use 45 lb.

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

    Complete as many rounds and reps as possible in 7 minutes of:
    10 power snatches
    5 jumping chest-to-bar pull-ups

    Boys use 45 lb.
    Girls use 35 lb.

      

  • Workout 16.4

    • 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.
    • 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.” If the ball drops from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.
    • The monitor on the rower must be set to zero at the beginning of each row. The athlete or the judge may reset the monitor. The athlete must stay seated on the rower until the monitor reads 55 calories.
    • Prior to starting you will need to establish the foot line for your handstand push-up. Stand facing the wall on the same surface your hands will be on, 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 athlete’s head makes contact with the ground. If the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates. 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 athletes, a straight body position must be maintained throughout the push-up. No snaking, sagging or pushing up from the knees is allowed. The elbows must be locked out at the top with the feet no wider than shoulder width.
    • At the bottom, the chest (nipple line or above) must touch the floor and the hands must be lifted.
    • For Masters, 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.

    Complete as many rounds and reps as possible in 13 minutes of:
    55 deadlifts
    55 wall-ball shots
    55-calorie row
    55 handstand push-ups

    Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
    Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

    Notes
    Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details in Movement Standards section). This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55 deadlifts, then move to the wall and complete 55 wall-ball shots, then to the rower to pull 55 calories, then back to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.

    Your score will be the total number of repetitions completed within the 13-minute time cap.

    Tiebreak
    The scoring for this workout includes a tiebreak. At the end of the row, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 55-calorie row. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

    Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.  

    Equipment
    • Barbell
    • Standard bumper plates (18” diameter) to load to the appropriate weight for your division
    • Collars
    • A medicine ball of the appropriate weight for your division
    • A wall mark or target set at specified height for wall-ball shots
    • A wall mark for the handstand push-ups
    • Rower that counts calories, similar in type and calibration to a Concept 2

    For each workout, be sure the athlete has adequate space to safely complete the workout. 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.

    *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 102 kg (225 lb.), 83 kg (185 lb.), 70 kg (155 lb.), 61 kg (135 lb.), 56 kg (125 lb.), 43 kg (95.), 29 kg (65 lb.), and 9-kg ball (20 lb.), 6-kg ball (14 lb.), 4-kg ball (10 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 measuring of the height of the handstand push-up marker, 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 16.4 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 rounds and reps as possible in 13 minutes of:
    55 deadlifts
    55 wall-ball shots
    55-calorie row
    55 handstand push-ups

    Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
    Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

     

    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 13 minutes of:
    55 deadlifts
    55 wall-ball shots
    55-calorie row
    55 hand release push-ups

    Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
    Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

     

    Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
    Complete as many rounds and reps as possible in 13 minutes of:
    55 deadlifts
    55 wall-ball shots
    55-calorie row
    55 push presses

    Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
    Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

     

    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 13 minutes of:
    55 deadlifts
    55 wall-ball shots
    55-calorie row
    55 push presses

    Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.
    Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.

     

    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 13 minutes of:
    55 deadlifts
    55 wall-ball shots
    55-calorie row
    55 handstand push-ups

    Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
    Boys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. target
    Girls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
    Girls 16-17 deadlift 125 lb. and throw 14-lb. ball to 9-ft. target

     

    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 13 minutes of:
    55 deadlifts
    55 wall-ball shots
    55-calorie row
    55 hand-release push-ups

    Boys 14-15 deadlift 95 lb. and throw 14-lb. ball to 9-ft. target
    Boys 16-17 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
    Girls 14-15 deadlift 65 lb. and throw 10-lb. ball to 9-ft. target
    Girls 16-17 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

      

  • Workout 16.5

    • 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 clearly pass below the top of the knees in the bottom position. 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.
    • Each burpee must be performed perpendicular to and facing the barbell. The athlete’s head cannot be over the barbell. The chest and thighs touch the ground at the bottom.
    • The athlete must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. If standard-sized bumper plates are not used on the thruster barbell, or your division allows for an empty barbell, a separate barbell loaded with standard bumper plates must be set up for the athlete to jump over during the burpees. Scaled Masters will be permitted to jump over an empty barbell on the burpees.
    • The next rep will begin on the opposite side facing the barbell.

    21-18-15-12-9-6-3 reps for time of:
    Thrusters
    Burpees

    Men use 95 lb.
    Women use 65 lb.

    Notes
    This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.

    This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.

    Equipment 
    • Barbell
    • Standard bumper plates (18” diameter) to load to the appropriate weight for your division
    • Collars

    * If you do not use standard-sized bumper plates on the barbell, you will also need a second barbell set with standard plates to jump over for the burpees, unless you are Scaled Masters. Scaled Masters will be permitted to jump over an empty barbell on the burpees.

    For each workout, be sure the athlete has adequate space to safely complete the workout. 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.

    **The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 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.

    Note: Depending on your performance, this video may be longer than previous workouts. Be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube to allow a longer video.


    Workout 16.5 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, Teen Boys 16-17, Teen Girls 16-17)
    21-18-15-12-9-6-3 reps for time of:
    Thrusters
    Burpees

    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)
    21-18-15-12-9-6-3 reps for time of:
    Thrusters
    Burpees

    Men use 65 lb.
    Women use 45 lb.

    Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
    21-18-15-12-9-6-3 reps for time of:
    Thrusters
    Burpees

    Men use 65 lb.
    Women use 45 lb.

    Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
    21-18-15-12-9-6-3 reps for time of:
    Thrusters
    Burpees

    Men use 45 lb.
    Women use 35 lb.
    Note: Burpees over an unloaded barbell are permitted for this division.

    Teens 14-15 (Teen Boys 14-15, Teen Girls 14-15)
    21-18-15-12-9-6-3 reps for time of:
    Thrusters
    Burpees

    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)
    21-18-15-12-9-6-3 reps for time of:
    Thrusters
    Burpees

    Boys use 45 lb.
    Girls use 35 lb.