Regional & Qualifier Workouts

Teams of 6 (3 Men, 3 Women)

7 Minutes to find:
3 rep max Overhead squat

Time cap: 7 minutes

Notes
For this event, men and women will go separately. The female members of each team will perform this event while the male members perform Event 3. After the 7-minute time cap, teams will have two minutes to switch workouts, and the women will move to Event 3 while the men move to Event 2. 

Each gender will have 7 minutes for all three members to establish their heaviest successful set of 3 overhead squats. Each gender will begin with one barbell and one stack of plates. Once the event begins, team members may go in any order they want, and they may increase the weight however they choose with the following restrictions: The barbell may not decrease in weight, and they must use only the available plates. For men, the smallest plates are 5 pounds each, while for women the smallest plates are 2.5 pounds each. It will be the team’s responsibility to load the bar to the correct weight each lift.

Athletes will not have a rack and cannot receive assistance from teammates, but otherwise may get the barbell into the overhead position using any technique they choose. If the athlete uses a full squat snatch to get the weight overhead, that will count as the first repetition, as long as all the overhead squat requirements are met. After a squat snatch, the athlete must perform two additional overhead squats to complete the set. Athletes must complete 3 overhead squats in a single set for the performance to count.

Scoring
The team's score is the combination of the highest lift completed from every male and female teammate. If a team does not make one lift, it does not advance to the next event. There is no tiebreak for this workout.

Minimum work requirement: 3 Overhead squats at opening weight per gender.

Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.



Overhead Squat:
In the overhead squat, the barbell must be kept overhead and may not touch the body. 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 locked out and directly over the body. A full squat snatch will count as a repetition, as long as all the above requirements are met.

Teams of 6 (3 Men, 3 Women)

Complete as many total reps in 7 minutes of:
Burpee muscle-ups

Time cap: 7 minutes

For this event, the athletes will begin on a starting mat. At the call of "3-2-1 … Go!" the first team member will move to the set of rings and perform 3 burpee muscle-ups. After the third successful repetition, the first athlete will return to the mat and tag the next athlete who will move forward and perform burpee muscle-ups. After the second member completes 3 repetitions and tags the next athlete, the third member will rotate to the rings. Once the third member completes 3 successful reps, the first member will rotate back to the rings, and so on. Teammates must rotate in order for the entire event, and no athlete may perform more than 3 reps at a time. If at any point a team member cannot complete their 3 repetitions during their turn, the team may not continue rotating.

The male athletes of each team will perform this event while the female athletes perform Event 2. After the 7-minute time cap, teams will have 2 minutes to switch, and the men will move to Event 2 while the women move to Event 3.

Scoring
The team's score is its total repetitions completed by both the female and male members of the team. There is no tiebreak for this workout.

Minimum work requirement: 6 reps per gender.

Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.



Burpee Muscle-up
In the burpee muscle-up, the athlete must move from lying on the ground to support above the rings. At the bottom, the athlete’s chest and hips must touch the ground. At the top, the elbows must fully lock out while supporting the athlete above the rings. A kipping muscle-up is allowed, but the heels may not rise above the height of the rings. Swings or rolls to support are not permitted.

The ring height for both the male and female members of the team will be set at 82” from the bottom of the ring to floor beneath the safety matting. The height of the rings may not be adjusted.

Teams of 6 (3 Men, 3 Women)

For time, each member of the six-person team must complete the following:
30 Wall balls (20 / 14 lbs to a 10’ target)
30 Chest to bar Pull-ups
30 One-legged squats, alternating
30 One-arm dumbbell snatches (70 / 50 lbs)

Time cap: 25 minutes

Notes
For this event, the 6-person team will begin on a starting mat. At the call of “3-2-1 ... Go!” the first team member will move forward and begin the set of wall balls. After the 30th wall ball, the athlete moves to the pull-up bar and completes 30 chest-to-bar pull-ups. Then, the athlete advances to the next mat and performs 30 one-legged squats, moving forward every 10 reps. Then, the athlete advances to the next mat and performs 30 one-arm dumbbell snatches, moving forward every 10 reps (the second and third male and second and third female members must bring the dumbbell back to the starting point prior to beginning their first sets). Once the 30 dumbbell snatches are complete, the athlete will move to the finishing mat.

All 6 athletes must perform each of the four drills in order, 3 men first, then 3 women. No member may leave the starting mat until the previous member is on the mat for one-legged squats after completing all 30 chest-to-bar pull-ups. At no point can members advance to the next station until the team member in front of them has moved on from that station. When the last female member completes her 30 one-arm snatches and joins the others on the finish mat, the workout is complete.

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 and a one-rep penalty for not making it to the finishing mat.

Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.



Wall ball
In the wall ball shots, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the 10-foot target. The ball must hit the face of the target. If the ball does not hit the target, or hits the bottom edge of 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 before beginning the next rep. Catching the ball bouncing off the floor is not permitted.

Chest-to-bar Pull-up
This is a standard chest-to-bar pull-up. Any style of pull-up is permitted, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest (any point below the clavicle) must clearly come into contact with the bar.

One-legged squats (pistols)
Athletes must alternate legs after 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 and ends with the athlete standing and the hip fully open, knee fully locked out on the squatting leg, and foot on the white number. 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 completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the one-legged squat. If the athlete hops off the white number at any point during the rep, they may hop back onto the number as long as all the other requirements are met.

One-arm dumbbell snatch
The dumbbell must be moved from the ground to full lockout overhead in one continuous motion, without stopping at the shoulders. The top position requires the knees and hips to be fully open, with the dumbbell locked out overhead over the center of the body. 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. The dumbbell may not be dropped from any height. The athlete may switch hands while lowering the dumbbell as long as control is maintained at all times.

Athletes must alternate arms after each repetition. If at any point they cannot complete a repetition with one 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 on the white number, 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. On the final rep at any location, the athlete much touch the dumbbell to the ground under control at the current number before moving on.

Teams of 2 (1 Man, 1 Woman)

For time:
Man completes 21-15-9 reps of:
275 pound Deadlift
30“ Box jump
Then, woman completes 21-15-9 reps of:
185 pound Deadlift
24“ Box jump

Time cap: 11 minutes

Notes
For this event, both athletes will be on the starting mat. At the call of “3-2-1 ... Go!” the man will move forward and perform 21 deadlifts at 275 pounds, then 21 box jumps at 30 inches, then move the bar forward for 15 deadlifts and 15 box jumps, then 9 deadlifts and 9 box jumps. He will then run to the finishing mat. When the man reaches the finishing mat, the woman will step forward to the barbell to strip off the 45-pound plates, replace the collars and reposition the barbell to the first number. She will perform 21 deadlifts at 185 pounds. She will then tip the box over so it is set for the 24-inch height (she should be careful not to set it at the 20-inch height, which will disqualify any reps performed at that height). She will then perform 21 box jumps and finish the workout as prescribed. When the female member completes her last box jump and joins her teammate on the finish mat, the workout is complete.

Scoring
The team’s score is its total time to complete the workout. If it does not finish the entire workout within the 11-minute time cap, the score is 11:00, plus a one-second penalty for each rep not completed, and a one-rep penalty for not making it to the finishing mat.

Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.



Deadlift
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. The athlete must deadlift with both feet on the correct white numbers in order for the reps to count.

Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

Box Jump
Every rep must begin with both feet on the floor. Athletes must jump up with two feet. The rep finishes with the hips and knees fully open while in control on top of the box. You may jump or step down. Reaching full extension only in the air while jumping down is a no-rep.

Teams of 2 (1 Man, 1 Woman)

For Time:
100 Double-unders, 50 each
50 Handstand push-ups while partner holds handstand
50 Toes-to-bar while partner hangs from the bar
50 Shoulder to overhead with axle (160 / 100 lbs) while partner holds axle in front rack
Then, both partners lunge 90’ with the axles in a front rack position (man first, then woman, both can be moving)

Time cap: 15 minutes

Notes
For this event, the athletes will begin on the starting mat. At the call of "3-2-1 … Go!" the team moves forward and the male performs 50 double-unders. Once he finishes, the female performs 50 double-unders. They will then move under the wall and kick into handstands. One member will perform handstand push-ups while the other holds in a handstand. Reps will only count if both partners are inverted and on the wall. When either member releases their inverted position, they must switch who is the working member, and at least one rep must be completed before switching back to the other working member. At any time, in order to switch the working member, both athletes must come off the wall. 

Once a total of 50 handstand push-ups are completed, the team will move to the pull-up bar to perform toes-to-bar. For toes-to-bar, the working athlete will perform repetitions on the low bar while the other hangs, with feet off of the ground, from the high bar. For toes-to-bar repetitions to count the partner must be hanging from the other bar. When either member drops from the bar, they must switch positions and the other athlete becomes the working member. Likewise, if they wish to change the working athlete, they must come off the bar and switch positions.

Once 50 toes-to-bar are accumulated, they move on to the axles and perform shoulder-to-overhead. For shoulder-to-overhead reps to count, the opposite partner must be holding their axle in the front rack position. Both athletes must take the axles to a hang position (or to the floor) before re-racking the axles and allowing the opposite member to perform shoulder-to-overhead repetitions.

After the 50 reps are accumulated, the athletes will move to the starting line with the male in front. They each independently lunge 90 feet with the axle in the front rack position. They may both be moving at the same time, but the female may not pass the male. When each crosses the designated line and comes to a full standing position, the athlete will drop the axle and go to the finish mat. When the female member reaches the finish mat, the workout is complete.

Scoring
The team’s score is its total time to complete the workout. If they do not finish the entire workout within the 15-minute time cap, the score is 15:00, plus a one-second penalty for each rep not completed and a one-rep penalty for not reaching the finish mat (in the lunge, the half-way mark and the finish line each represent one rep).

Minimum work requirement: One Handstand push-up from each member.

Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.

Double-unders
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.

Handstand push-ups
The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed clearly within the marked area. The marked area will be approximately 34 inches wide by 24 inches deep, and the palm of the hand must remain completely within the taped area (fingers may extend over the tape). At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall. The heels must remain within the width of the marked area throughout the entire rep. Kipping is allowed as long as the other requirements are met.

Teams of 6 (3 Men, 3 Women)

For time:
One male and female will each complete 3 rounds of:
15 foot Rope climb, 2 reps
2 Squat cleans (225 / 135 lbs)
Then, one male and female each complete 3 rounds of:
15 foot Rope climb, 2 reps
3 Squat cleans (225 / 135 lbs)
Then, one male and female each complete 3 rounds of:
15 foot Rope climb, 2 reps
4 Squat cleans (225 / 135 lbs)

Time cap: 20 minutes

Notes
For this event, the teams will begin standing on the starting mat. At the call of "3-2-1 … Go!" the first male athlete will step forward and begin climbing the rope. Once he has completed 2 ascents, he will move to the male barbell and perform 2 squat cleans. He then returns to the rope and begins his second round. After the final squat clean of his third round, he will sprint across the stadium to the finish mat. Once he reaches the finish mat, the first female team member will step forward and begin the same sequence with the female barbell. When she completes her 3 rounds, sprints, and touches the finish mat, the next male will move forward and perform 3 rounds of 2 rope climbs and 3 squat cleans. Then the next woman will complete the same rep scheme. Then the last male and female will each perform 3 rounds of 2 rope climbs and 4 squat cleans after each preceding athlete reaches the finish mat. The workout is complete when the third female member completes her last squat clean and joins her team on the finishing mat.

Scoring
The team’s score is its total time to complete the workout. If they do not finish the entire workout within the 20-minute time cap, the score is 20:00, plus a one-second penalty for each rep not completed and a one-rep penalty for not reaching the finish mat (every 100-foot sprint constitutes one repetition).

Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.


Rope climb
In the rope climb, the athlete ascends the rope to touch the beam at the top, and must remain in control on the descent. Jumping up to begin each ascent is permitted.

Squat clean
Each repetition starts from the ground, passes through a front squat, and finishes with the athlete standing with the barbell on the shoulders. Touch and go is permitted. No bouncing. In the squat, the hip crease must be below the top of the knee. At the top, the bar must be racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. A power clean followed by a front squat is permitted.