Regional & Qualifier Workouts

For time, male team members will complete:
5-5-5 snatches, 185 lb.
4-4-4 snatches, 205 lb.
3-3-3 snatches, 225 lb.
2-2-2 snatches, 245 lb.
1-1-1 snatches, 265 lb.

Notes
This events begins with three athletes on a starting mat. At the sound of the beep, the athletes will move forward to the first barbell, and each athlete will perform 5 snatches. The athletes may lift in any order but must complete all of their reps before the next lifter may start. Once an athlete has completed their reps, they move down the lane to the next lifting station to wait for their teammates to join them. Once the last athlete has completed 5 repetitions at the first weight, they will advance the bar to the next station, add weight, and begin their sets of 4 snatches in the same fashion. They then move forward to the 3-rep station, then the 2-rep station, and finally the 1-rep station before moving to the finish mat.

If at any time an athlete chooses to stop lifting, they will get credit for the lifts completed up to that point and then must return to the start mat and remain there until the event ends. Any remaining athletes may continue to advance.

Note: Teams will use 1 barbell for the first 3 stations, adding weight each time they move it forward, and will then move to a second preloaded barbell that they will use for stations 4 and 5.

Scoring
The trio’s score is the total number of pounds lifted (load of the bar multiplied by the number of reps completed) within the 10-minute cap. If all members complete all the reps at every bar they will be given a time to be used in a tiebreak.

Movement Standards

Snatch
The barbell begins on the ground and must be lifted overhead in one smooth motion. This is a squat snatch, so the athlete must receive the bar with the hip crease below the knee in the bottom position. A power snatch to overhead squat is not allowed (but as long as the athlete remains in motion on the descent the rep will be counted). 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. Touch-and-go is permitted. No bouncing. The feet are the only body part that may contact the ground during the lift.

Athletes must remain in their lane. If any part of the athlete’s foot touches outside the lane, the rep will not count. Once the athlete has completed the last rep at a station they must drop the barbell in front of them. If the athlete drops the bar behind them, that rep will not count.

For time, female team members will complete:
5-5-5 snatches, 135 lb.
4-4-4 snatches, 145 lb.
3-3-3 snatches, 155 lb.
2-2-2 snatches, 165 lb.
1-1-1 snatches, 175 lb.

Notes
In this event the female athletes will perform the same ladder that the males performed in Event 2, but with different loads. This event will take place after all heats of the men have performed Event 2, so the three female athletes will take the floor at a later time than the three male athletes from their team.

Scoring
The trio’s score is the total number of pounds lifted (load of the bar multiplied by the number of reps completed) within the 10-minute cap. If all members complete all the reps at every bar they will be given a time to be used in a tiebreak.

See Event 2 for more details.

For time, female team members will complete:
1,800-m run
60 overhead squats w/ pull-up hang, 105 lb.
100 GHD sit-ups w/ deadlift hold, 315 lb.

Time cap: 20 minutes

Notes

This event begins with all six teammates on the starting mat. At the sound of the beep, the first female athlete will move forward to the treadmill and begin running. At the 1-minute mark, and at the command of “Rotate,” she will step off the treadmill and tag the next female athlete to take over the run. At the 2-minute mark, another transition will take place and the third female athlete will step on the treadmill. The three female athletes will continue to rotate in this manner every minute, keeping the same order, until the treadmill monitor reads 1.8 km. Having completed the run, they will advance to the barbell.

At the barbell, the athletes must complete a total of 60 overhead squats, broken up however they choose. While one athlete is performing overhead squats, the non-working members must hang from the pull-up bar. They must move the bar forward after every 20 reps. Once they have completed 60 overhead squats, the trio will move to the GHD and perform a total of 100 GHD sit-ups, divided up any way they choose. While one athlete performs GHD sit-ups, the other athletes perform a deadlift hold. The bar must be put down and advanced after every 25 reps. Once the athletes have performed 100 reps of GHD sit-ups, they will advance to the finish mat to record their time for this event.

The trio’s score is its total time.

Movement Standards

Run
The athletes must rotate each minute and must keep the same rotation order. They will continue to take turns running on the treadmill until the display reads 1.8 km. They may not run with their hands on the rails.

Overhead Squat
The hip crease must pass below the top of the knee at the bottom. 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. A full squat snatch is permitted on any rep taken from the ground if standard depth is achieved.

The remaining athletes must be in the pull-up hang before the overhead squat reps start, and overhead squat reps will only count while both teammates are hanging from the bar. If an athlete drops from the pull-up bar, the overhead squats must stop. Any grip is permitted but no other contact with the pull-up bar or rig is allowed.

GHD Sit-up
Each rep begins with the athlete touching both hands to the ground behind them. Women will touch to a 6-inch riser. At the top, both hands must be outside the legs when they touch the foot pad. Athletes must set up with their hips on top of the pad or on the backside of the pad. The hips must stay stationary during the movement. Setting up with the hips on the front side of the pad, pulling the hips toward the feet during the movement or any other attempt to shorten the range of motion is not allowed.

GHD sit-up reps will only count while the barbell is being held by the two athletes at the top of a deadlift. If the barbell is dropped, the GHD sit-ups must stop.

Two athletes must hold the barbell locked out at the top of the deadlift with hips and knees at full extension and the shoulders behind the bar while the other athlete performs GHD sit-ups. Supporting the barbell on the legs or in the crook of the hip is not allowed. Any grip is permitted, but athletes may not cross arms.

Minimum Work Requirement

1 overhead squat by each member.

For time, male team members will complete:
1,800-m run
60 overhead squats with pull-up hang, 155 lb.
100 GHD sit-ups with deadlift hold, 405 lb.

Time cap: 12 minutes

Notes

In this event the male athletes will perform the same chipper that the female athletes performed in Event 4, but with different loads. They will begin 8 minutes after the females begin Event 4, but may only enter the first station once the female trio has completed the run and has moved on to the overhead squats. Similarly, once the men have completed the run, they may only move to the barbell if the women have moved on to the GHD, and may only move to the GHD once the women have moved to the finish mat.

Scoring
The trio’s score is the time at which they complete the event.

See Event 4 for more details.

For time:
MF Pair 1
45 reps of:
Partner deadlifts
Synchronized burpees
MF Pair 2
27-18 reps of:
Partner deadlifts
Synchronized burpees
MF Pair 3
21-15-9 reps of:
Partner deadlifts
Synchronized burpees

Deadlift: 420 lb., loaded unevenly

Time cap: 20 minutes

For time, the MMF trio completes:
100 power snatches, 115/80 lb.
50 synchronized toes-to-bars
50-ft. handstand walk (each)
50-ft. handstand walk (each)

Time cap: 15 minutes

Notes
This event begins with all six teammates on the starting mat. At the sound of the beep, the first trio will step forward to the two barbells to complete 100 power snatches. Only one athlete can be moving at a time. Athletes on different bars will face each other. Athletes must tag before they switch.  

After completing the 100 power snatches, the trio moves to the pull-up bar to perform 50 synchronized toes-to-bars. Only two athletes work at the same time while the third rests. The three athletes can rotate as needed to complete the reps.  

From the pull-up bar, the athletes move to the handstand walk. One at a time, each of the athletes will complete a 50-foot handstand walk. Once all athletes have reconvened at the 50-foot mark, they will, one at a time, complete another 50-foot handstand walk. At the end of the second 50-foot segment, each athlete will come down and advance to the finish mat. The event is complete when all three athletes reach the finish mat.

Scoring
The trio's score is the total time it takes them to complete the event.

Movement Standards

Power Snatch
The power snatch begins on the ground, and the barbell is brought overhead in one smooth motion. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. Touch-and-go is permitted. No bouncing. Split snatches and muscle snatches are permitted as long as they meet the movement requirements.

Synchronized Toes-to-Bars
In the synchronized toes-to-bars, the athletes must go from a full hang to having the toes touch the pull-up bar at the same time. At the start of each rep, the arms must be fully extended and the feet must be off the ground and brought back behind the bar and behind the body. At the top, both pairs of feet must come into contact with the bar inside the hands and at the same time.

Handstand Walk
The athlete must start with their feet behind the start line. Each 10-foot interval of the floor the athlete passes with both hands clearly over the line will count as 1 rep. Finishing on the line of a section does not count as completing that section. If an athlete comes down before finishing 50 feet, they will return to the last successfully completed 10-foot mark. Athletes must stay within their lane. If the palm of the hand touches the lane marker, the athlete will be brought down and moved back to the last successfully completed 10-foot mark. Athletes may go in any order on each 50-foot section, but the athlete wearing the chip must be the last athlete to go on the second 50-foot handstand walk.

Minimum Work Requirement

Each member of the team must complete one snatch and one toes-to-bar.

For time, MFF trio completes:
100 power snatches, 115/80 lb.
50 synchronized toes-to-bars
50-ft. handstand walk (each)
50-ft. handstand walk (each)

Time cap: 10 minutes (clock runs from 5:00-15:00)

Notes
In this event the MFF trio will perform the same chipper that the MMF trio performed in Event 7. They will begin 5 minutes after the first trio begins Event 7, but may only enter the first station once the first trio has completed the snatches and has moved on to the toes-to-bars. If the second trio cannot start at the 5-minute mark because the first trio is still finishing power snatches, they will have to wait. Throughout the event, the trailing trio will not be able to advance until all reps are completed at their current station and the trio ahead of them has moved on to their next station.

Scoring
The trio’s score is the time at which they complete the event.

See Event 7 for more details.

F-F-F-M-M-M relay for time of:
Female 1
21-15-9 thrusters
4-3-2 rope climbs
Female 2
21-15-9 thrusters
3-2-1 rope climbs
Female 3
21-15-9 thrusters
3-2-1 legless rope climbs
Male 1
21-15-9 thrusters
4-3-2 rope climbs
Male 2
21-15-9 thrusters
3-2-1 rope climbs
Male 3
21-15-9 thrusters
3-2-1 legless rope climbs

Thruster: 95/65 lb.

Time cap: 25 minutes

Notes
This event begins with all six athletes on the starting mat. At the sound of the beep, the first female athlete will move forward to the first barbell in the lane and perform 21 thrusters, 4 rope climbs, 15 thrusters, 3 rope climbs, 9 thrusters and 2 rope climbs, advancing the barbell forward each round. After their last rope climb they will move to the finish mat, at which point the next athlete may enter the field of play and perform their leg of the relay in the same fashion. Each leg of the relay requires 21-15-9 reps of the thruster, but each leg will have a different requirement for the rope climb. The three women will go first, one at a time, then the three men. Time stops when all six athletes have reached the finish mat.

Scoring
The team's score is the total time it takes them to complete 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.

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.

Legless Rope Climb
Athletes performing the legless rope climbs may not use their legs on the ascent. They may use their legs on the descent, but must touch the placard at the top and return both hands to the rope before engaging their legs or the ascent will not count.

Minimum Work Requirement

All female athletes must complete 1 rope climb.