Regional & Qualifier Workouts

Teams of 4 (2 Men, 2 Women)

For time, each member of the four-person team must complete the following:
Row 1,000 meters
25 One-legged squats, alternating
15 Hang Cleans (225 / 135 lbs)

The four-person team will begin standing in line behind a single rower. At the call of "3-2-1 … Go!" the first team member gets on the rower and rows 1,000 meters, then gets off the rower and moves to a designated area to perform 25 one-legged squats. As soon as the first athlete is off the rower, the second athlete can move to the rower, reset the monitor and begin rowing.

After the first athlete completes 25 one-legged squats, he or she moves to a designated area to perform 15 hang cleans. After the 15th hang clean, the first athlete moves to the designated finish area.

All four athletes must perform each of the three drills in order. Team members cannot move to the next station until the team member in front of them has left that station. When the last team member completes his or her 15 hang cleans and joins the others in the designated finish area, the workout is complete.

Time cap: 25 minutes

Scoring

The team's score is its total time. If a team does not finish within the 25-minute time cap, its score is 25:00, plus a one second penalty for each repetition not completed (every 100 meters on the rower constitutes one repetition).

Movement Standards

Row:
Athletes must start off of the rower in the designated area. They must remain on the rower until the display reads greater than 1,000 meters. The athlete may coast over the required distance, but cannot make an attempt to get off the rower (e.g. unstrapping early or standing up) until he or she is past the required distance. The rower must be reset prior to each member beginning his or her 1000 meters. The damper setting and foot positions may be adjusted by the athlete at any time during the row.

One-legged squats (pistols):
Athletes must alternate legs each repetition. If at any point they cannot complete a repetition on a leg, they cannot alternate legs until a repetition has been completed on that leg. The one-legged squat begins with the athlete standing and the hip fully open with the knee fully locked out on the squatting leg. The hip must pass below parallel at the bottom of the repetition and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is complete. The non-supporting foot must be in front of the supporting foot during the entire repetition. The athlete may hold the foot of the opposite (non-supporting) leg with a hand while performing the one-legged squat.

Hang Clean:
Each repetition must start from the hang, or any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean. Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Any variation of the clean is acceptable (power, squat, split or muscle), as long as the above requirements are met. If a split clean is used, the feet must be brought back together with the hips and knees fully extended before the repetition is complete. Power cleaning the barbell from the ground in one continuous motion is not permitted. A hang squat clean is permitted, but not required.

Teams of 2 (1 Man, 1 Woman)

For time:
10 One-arm dumbbell snatches (100 lbs)
Sprint
10 One-arm dumbbell snatches (70 lbs)
Sprint
10 One-arm dumbbell snatches (100 lbs)
Sprint
10 One-arm dumbbell snatches (70 lbs)
Sprint
10 One-arm dumbbell snatches (100 lbs)
Sprint
10 One-arm dumbbell snatches (70 lbs)
Sprint

Notes

The two-person team will begin standing in a designated area. At the call of "3-2-1 … Go!" the man reaches down and begins his dumbbell snatches, alternating arms each repetition. After 10 repetitions (including touching the ground on the final repetition), he advances his dumbbell to the next station under control, then sprints to the end of the floor and back to his dumbbell. If when advancing the dumbbell, the athlete drops the weight or does not place it down with control, he or she will be assessed a 1 burpee penalty before completing the sprint.

When the man returns and touches his dumbbell, the woman begins her dumbbell snatches, alternating arms each repetition. After 10 repetitions (including touching the ground on the final repetition), she advances her dumbbell to the next station under control, then sprints to the end of the floor and back to her dumbbell.

When she touches her dumbbell, the man begins his second round of dumbbell snatches. Each time the athletes complete their 10 snatches, they will advance their dumbbell before beginning the sprint.

When both athletes have completed three rounds and the woman touches her dumbbell after finishing her third sprint, the workout is finished.

Time cap: 12 minutes

Scoring

The team's score is its total time. If a team does not finish the entire workout in the 12-minute time cap, its score is 12:00, plus a one second penalty for each repetition not completed (each sprint counts as two repetitions). If each team member does not complete the first round, the team does not advance to the next workout.

Movement Standards

One-arm dumbbell snatch:
Athletes must alternate arms each repetition. If at any point they cannot complete a repetition with an arm, they cannot proceed to the next repetition until they have completed a repetition with that arm.

Both heads of the dumbbell must touch the ground at the beginning and end of each repetition, and be under control the entire time. One complete repetition starts on the ground, is snatched to full lockout overhead, then brought back to the ground under control.

The dumbbell must be moved from the ground to full lockout overhead in one continuous motion without stopping at the shoulders. Deadlift to hang snatch or deadlift to swing, clean and jerk, or any other combination of movements, is not permitted. The dumbbell must continue to move upward once it leaves the ground. Pressing out at the top is permitted, as long as the dumbbell never descends within the repetition. The other hand may not be used to assist the lift.

The top position is fully locked out overhead with the working arm, plus full extension of the hips and knees with the weight clearly under control. The feet must be brought back together if the lifter "wanders" or uses a split style.

A press out is acceptable. Also acceptable are split, power, squat or muscle snatches, as long as the requirements for the finish position, mentioned above, are met.

Once the top position is successfully established, the dumbbell must be brought back to the ground under control while maintaining a full grip with at least one hand. The athlete may use either or both hands to lower the weight under control. Dropped repetitions do not count. Losing control of the dumbbell at any point invalidates the repetition.

Teams of 4 (2 Men, 2 Women)

For time:
75 Back squats (95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95 lbs)
75 Front squats (65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65 lbs)
75 Overhead squats (45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (45 lbs)
75 Back squats (135 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135 lbs)
75 Front squats (85 lbs)
50 Pull-ups
25 Shoulder-to-overhead (85 lbs)
75 Overhead squats (65 lbs)
50 Pull-ups
25 Shoulder to overhead (65 lbs)

Notes

The team begins standing in the designated area. At the call of "3-2-1 … Go!" the first woman may reach down, place the barbell on her back and begin the set of back squats. From this point on, the barbell may not touch the ground until the women are finished with their portion of the workout. The women may switch who is working, and the men may hold the weight in the air while the switch occurs. The men can only touch the bar when it is stable in one of three positions: the hang, the front rack or racked on the back. There is no minimum or maximum number of repetitions that any athlete can perform.

After the 75th squat, the men grab the barbell while the women move to the pull-up bar and complete 50 pull-ups. The men must be standing while they hold the barbell. They then return to their barbell and complete 25 shoulder-to-overheads. The team then removes the 15-pound bumpers off the barbell without setting it down, and move the bar to the next station where the women will begin front squatting.

After the 75th squat, the men grab the barbell while the women move to the pull-up bar and complete 50 pull-ups. They then return to their barbell and complete 25 shoulder-to-overheads. The team then removes the 10-pound bumpers off the barbell without setting it down, and move the bar to the next station where the women will begin overhead squatting.

After the 75th squat, the men grab the barbell while the women move to the pull-up bar and complete 50 pull-ups. They then return to their barbell and complete 25 shoulder-to-overheads.

They are now allowed to set down this barbell and move to the station for the men to back squat. The men will then proceed through the same sequence of exercises and repetitions the women completed, but with heavier loads (listed above). Similarly, the barbell may not touch the ground once it is picked up, and it is the women's responsibility to hold it when it is not being used. Once the men have finished all 25 repetitions of the final shoulder-to-overhead at 65 pounds, the team moves to the designated finish area and the workout is complete.

If the bar touches the ground, there will be a 1:00 penalty. All four team members must be together for the penalty. If part of the team is performing pull-ups, the penalty will be assessed when they return to the barbell. There will also be a 1:00 penalty assessed if a teammate touches the bar when it is moving or in any position except the back, front rack or hang position. The barbell must be held off the ground for the entire duration of the penalty by athletes in the standing position.

Time cap: 25 minutes

Scoring

The team's score is its total time for completing the workout. If they do not finish the entire workout within the 25-minute time cap, its score is 25:00, plus a one second penalty for each rep not completed.

Movement Standards

Back squat:
In the back squat, the barbell must be held behind the neck on the athlete's shoulders or back. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control.

Front squat:
In the front squat, the barbell must held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control.

Overhead squat:
In the overhead squat, the barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control and over the heels.

Pull-up:
This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed, as long as all the requirements are met. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar.

Shoulder-to-overhead:
Each repetition begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may be used as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together. If a split jerk is used, the feet must be brought back together with the hips, knees and elbows fully extended before the repetition is complete.

Teams of 3 women and 3 men

Snatch Ladder

Notes

In this event, teams work their way through a series of stations with progressively heavier barbells. Teammates will set a rotation and remain in order. At the call of "3-2-1 … Go!" the team will have 50 seconds, during which each member must snatch the barbell. After the 50 seconds are up, they will remain at that station for 10 more seconds until the call of "rotate."

All of the teammates who successfully completed the lift within the 50 seconds may advance to the next platform. If an athlete does not make the lift in the 50-second window, they will not advance to the next station and will exit the floor while their teammates move on.

Within the 50 seconds, the team must stay in order, but if someone fails an attempt, they may either continue to attempt the snatch or allow the next athlete to attempt. After all athletes have performed at least one attempt, any athlete who failed may attempt again in order, as long as there is time left in the 50 seconds.

The snatch repetition must be fully complete within the 50-second window. If the athlete is still moving at the 50-second mark, the repetition does not count.

Women's weights (pounds): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185.

Men's weights (pounds): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295.

Scoring

The team's score is the combination of the highest lifts completed from each teammate. If a team does not make one lift, it does not advance to the next event.

Movement Standards

Snatch:
In the snatch, the barbell goes directly from the ground to overhead in one motion, without stopping at the shoulders or touching the body anywhere above the hips. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, the bar directly over the heels, and the feet together. A clean and jerk is not permitted. If the bar is not fully locked out at the end of 50 seconds, it is a no rep. Athletes may re-attempt the lift within the time limit if they fail.

Teams of 4 (2 Men, 2 Women)

For time:
20 Muscle-ups while partner holds 225 pounds
60 Wall ball shots (20-pound ball to 10') while partner holds chin over the bar
100' Buddy and 100-pound dumbbell carry
40 Box jumps, alternating on 24" box
100' Buddy and 100-pound dumbbell carry
2 Muscle-ups
20 Muscle-ups while partner holds 135 pounds
60 Wall ball shots (14-pound ball to 10') while partner holds chin over the bar
100' Buddy and 70-pound dumbbell carry
40 Box jumps, alternating on 20" box
100' Buddy and 70-pound dumbbell carry
2 Muscle-ups

Notes

Teams begin standing behind barbell. At the call of "3-2-1 … Go!" one man will deadlift the bar and hold at the top, at which point the other man may begin the muscle-ups. The partners may switch, but muscle-up reps will only count while the parter is holding the barbell. Once they accumulate 20 muscle-ups, they move on to the wall ball. One man will pull-up and hold his chin over the bar, at which point the other man may begin the wall balls. The partners may switch, but wall ball reps will only count while the parter is holding his chin above the pull-up bar. Once they accumulate 60 wall balls they move on to the buddy carry.

For the buddy carry, one man must carry his partner plus his dumbbell 100 feet across the stadium. The partner being carried may not hold the dumbbell. Once the athlete, partner and dumbbell are completely across the line, they begin their alternating box jumps. Once a total of 40 jumps are completed (20 each) the opposite athlete carries his partner and the dumbbell back across the stadium. Once across the line, each man must perform one muscle-up, at which point the women may begin. The women will then complete the same sequence as the men, only with different loads. Once both women have completed their final muscle-ups the workout is finished.

Time cap: 25 minutes

Scoring

The team's score is its total time for completing the workout. If it do not finish the entire workout within the 25-minute time cap, the score is 25:00, plus a one second penalty for each rep not complete. Each buddy carry counts as one rep.

Movement Standards

Muscle-up:
In the muscle-up, you must pass from a hang below the rings to support above them. At the bottom, the arms must come to a full lock out (with or without a “false grip”) with the feet off the ground. At the top, the elbows must fully lock out while supporting yourself above the rings. A kipping muscle-up is allowed, but the heels may not raise above the height of the rings. Swings or rolls to support are not permitted (if the athlete is kipping, a change of direction under the rings is required).

Deadlift hold:
The barbell must be held with the hips and knees at full extension with the shoulders behind the bar throughout the duration of the partners muscle-up(s). If they drop the bar prior to the muscle-up being completed, the rep will not count. The athlete may drop the bar between muscle-up reps and/or switch exercises with their partner, but the barbell must be re-lifted and held at the top position prior to the start of the next muscle-up. If an athlete is performing consecutive muscle-ups without dropping from the rings, the barbell must be held throughout the set of reps.

Wall ball:

In the wall ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the 10-foot target above the bottom of the sticker. If the ball hits low or does not hit the target, it is a no rep. If the ball is not caught between reps, it must come to a full stop on the ground. Catching the ball bouncing off the floor is not permitted.

Pull-up hold:

In the pull-up hold, the athlete must hold his or her chin above the bar. The athlete's chin must cross the vertical plane of the bar without resting on it while the partner performs wall balls. If at any point during the partner's wall ball rep the athlete's chin leaves the vertical plane or rests on the bar, the partner's wall ball rep will not count. The athlete may drop off the pull-up bar between wall ball reps and/or switch exercises with their partner, but he or she must re-lift the chin over the bar prior to the start of the next wall ball. If an athlete is performing consecutive wall ball shots without dropping the ball, the partner must continuously hold his or her chin above the bar throughout the set of reps.

Buddy carry:
In the buddy carry, the athlete must carry his or her partner, plus an additional dumbbell from the specified starting area to the specified finish area, approximately 100 feet away. The partner being carried may not hold the dumbbell. If the partner or dumbbell is set down the athlete may not make any forward progress until they have re-lifted the partner and dumbbell. On the return trip (after the box jumps are completed), partners must switch who is being carried and who is carrying. Varying techniques are permitted, as long as the partner is completely off the ground and the partner is not helping hold the dumbbell in any way.

Box jump:
This is a two-footed jump onto the box. The hips and knees must open fully while in control on top of the box. The athlete may jump down or step down, but he or she must jump up. Partners must alternate between jumps, and the next athlete cannot jump until their partner's feet return to the ground.