Regional & Qualifier Workouts

Tommy V
For time:
21 thrusters
12 rope climbs
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs

M 115-lb. thrusters, 15-ft. rope
F 75-lb. thrusters, 15-ft. rope

Time cap: 16 minutes

Notes
This event begins with the athlete on a starting mat. At the sound of the beep, the athlete moves forward and performs thrusters. After 21 reps are complete, they move to the rig for 12 rope climbs. They then go back to the barbell, advance it to the next marker, and start the round of 15 thrusters and 9 ascents. After 9 rope climbs, they will move the barbell, advance it to the next  marker, and start the final round of 9 thrusters and 6 ascents. After the final rope climb, the athlete moves to the finish mat and the event is complete.

Scoring
The athlete's score is his or her total time for completing the event.

Movement Standards

Thruster
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.

At the top, the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. 

Rope Climb
In the rope climb, the athlete ascends the rope to touch the cross beam at the top. Jumping up to begin each ascent is permitted. On the descent, the athlete must show control and may not drop from the rope until their hands touch below the designated 9-foot mark.  

For time:
1-mile run
50 overhead squats (135 / 95 lb.)
100 GHD sit-ups
150 double-unders
50 sumo deadlift high pulls (135 / 95 lb.)
100 box jump overs (24 / 18 in.)

Time cap: 26 minutes

Notes
This event begins with the athlete on a starting mat. At the sound of the beep, the athlete moves forward to the treadmill and runs 1 mile. They will then move to the barbell and perform 50 overhead squats (25 at each rep mat), then to the GHD for 100 sit-ups, then to their jump rope for 150 double-unders (75 at each rep mat), then to the barbell for 50 sumo deadlift high pulls (25 at each rep mat), then to the box. After every 20 box jump overs, the athlete will move the box forward to the next designated area. Once the last jump is complete, the athlete moves to the finish mat and the event is complete.

Scoring
The athlete's score is his or her total time for completing the event.

Movement Standards

Run
The run will take place on a TrueForm treadmill. Once the monitor displays 1.0 mile, the athlete may move on.

Overhead Squat
At the bottom, the hip crease must be below the top of the knee. At the top, 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. Athletes may get the barbell overhead any way they choose. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.

GHD Sit-up
The GHD will be adjusted by the athlete prior to the start of the event. Each rep begins with the athlete touching both hands to the floor (for men) or to a 6-inch riser (for women). At the top, both hands must touch the foot pad.

Double-under
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.

Sumo Deadlift High Pull
The barbell begins on the ground with the athlete gripping with their hands inside their knees. At the top, the barbell is brought in line with or above the clavicle, with the hips and knees fully extended.

Box Jump Over
Each rep begins with a two-footed jump. One-footed jumps and step-ups are not permitted. The athlete may jump over the box without touching it, or may land on top before jumping off to the other side. The athlete may not use their hands, and the feet must go over the box, not around it.

Each rep ends on the opposite side of the box from where it began. The next rep will begin from there and return to the first side. Stepping down from the box and single-foot landings are permitted. Men will use a 24-inch box and women will use an 18-inch box.

For time:
Handstand walk 250 ft.

Time cap: 3 minutes

Event 5 begins 1 minute and 40 seconds after this event ends.

Notes
This event begins with the athlete on a starting mat. At the sound of the beep, the athlete runs 125 feet to their marker, kicks up and walks 125 feet on their hands to the green mat, kicks down, then walks 125 feet on their hands to their marker. When they pass their marker, they will kick down and run to the finish mat where the event is complete.

After the 3-minute time cap, the athletes will have 1 minute and 40 seconds to move to their platforms for Event 5.

Scoring
The athlete's score is his or her time for completing the event.  If the athlete does not complete the event within the time cap, his or her score will be listed as CAP plus however many 10-foot increments they did not complete, plus an additional rep for not making it to the finish mat.

Movement Standards

Handstand Walk
The athlete must start with their feet behind the start line and must stay within their lane as they travel forward. Each lane will be marked at 10-foot increments. If at any time the athlete comes down from their hands, he or she must restart from the last increment they crossed. Both hands must cross the 10-foot increment line to earn credit for that distance.

1-rep-max snatch

Each athlete will have two 20-second windows to attempt the lift with 80 seconds rest between windows.

Notes
After Event 4, the athletes will have 1 minute and 40 seconds to move to their platforms, where this event will begin. Athletes will have a 20-second window to attempt their max snatch, with only two athletes lifting at a time. At the call of "3-2-1 … lift," the first two athletes may begin their attempts. The snatch must be locked out and completed within the 20-second window prior to the call of "3-2-1 …lift," for the next set of athletes. After all athletes have made an attempt, each will then have another 20-second window to make another attempt, starting back with the first two athletes and rotating through in the same fashion. Athletes will have 80 seconds rest between their first window and their second window.

Athletes may load the barbell to whatever weight they choose prior to their first window and during their rest period. If a snatch is missed, the athlete may immediately re-attempt, but the lift must be complete before the end of the 20-second window to count.

Scoring
The athlete’s score is the heaviest weight successfully snatched.

Movement Standards

Snatch
The barbell begins on the ground and must be lifted overhead in one smooth motion. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a no rep. Men will lift with a 45-lb. barbell. Women will lift with a 35-lb. barbell.

Only the feet may touch the ground during the lift. A muscle snatch, power snatch, squat snatch or split snatch may be used as long as the barbell comes to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

5 rounds for time of:
25-calorie row
16 chest-to-bar pull-ups
9 strict deficit handstand push-ups

Time cap: 16 minutes

Notes
This event begins with the athlete on the green starting mat. At the sound of the beep, the athlete will run to the rower and row 25 calories, then move to the rig for 16 chest-to-bar pull-ups, then to the wall for 9 handstand push-ups to complete the first round. Prior to starting the next round, the athlete must advance their round marker before returning to the rower. Once the fifth round is complete, the athlete moves to the finish mat and the event is complete.

Scoring
The athlete's score is his or her total time for completing the event.

Movement Standards

Row
The monitor will be set to zero at the beginning of each row. The athlete may adjust the damper setting and foot straps at any time, but may not adjust the electronic monitor.

Chest-to-bar Pull-up
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.

Strict Deficit Handstand Push-up
The deficit is 4.5 inches (three rubber tiles) for men and 3 inches (two rubber tiles) for women. Athletes must keep their hands on the rubber tiles and their feet may be no wider than the width of their hands. The movement starts and ends with heels on the wall, arms straight, hips open with the body in line with the shoulders.

At the bottom of each rep, the head touches the ground. Kipping or using the legs for assistance is not allowed. The athlete’s hips may not touch the wall, and legs must remain straight.

For time:
15 muscle-ups
1 squat clean (205 / 135 lb.)
1 squat clean (225 / 145 lb.)
1 squat clean (245 / 155 lb.)
1 squat clean (255 / 165 lb.)
1 squat clean (265 / 175 lb.)

Time cap: 6 minutes

Notes
This event begins with the athlete on a starting mat. At the sound of the beep, the athlete moves forward to the rings and performs 15 muscle-ups. They will then move forward and perform 1 clean at each of a series of 5 progressively heavier barbells. Once the last barbell is cleaned, the athlete moves to the finish mat and the event is complete.

Scoring
The athlete's score is his or her total time for completing the event.

Movement Standards

Muscle-up
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.

At the top, 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. If the heels rise above the bottom of the rings during the kip, it is a no rep.

Rings will be set at a fixed height of 90 inches (M) and 86 inches (F) from the top of the mat to the bottom of the rings. Athletes may not adjust the height of the rings. Tall athletes may remove the 6-in. thick mat if they wish to have their rings be higher.

Squat Clean
For the squat clean, the barbell begins on the ground. The barbell must be received in the squat position, with the hip crease below the knee. A power clean followed by a front squat will not be permitted.

At the top, the hips and knees must be fully extended with the feet in line and the elbows in front of the bar. Athletes must begin at the lightest barbell, and may not move forward to the next bar until they successfully complete the lift at the lighter bar.