Semifinals
Workouts

Competition Age

For time:

50 dumbbell shoulder-to-overheads
50 dumbbell deadlifts
50 GHD sit-ups
100 single-arm dumbbell overhead squats
50 GHD sit-ups
50 dumbbell deadlifts
50 dumbbell shoulder-to-overheads

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells

Time cap: 25 min.

Score submission deadline: Friday at noon PT

  • Notes

    Prior to starting the workout, set up the workout area as shown in the floor plan. The athlete should face the camera during all dumbbell movements.

    This workout begins with the athlete standing behind the first 5-foot work zone. At “3, 2, 1 … go,” the athlete will move into the first work zone to complete 50 dumbbell shoulder-to-overheads. Then they will advance the dumbbells to the next work zone for 50 dumbbell deadlifts. After completing the dumbbell deadlifts, they may move a single dumbbell to the final work zone beyond the GHD, then return to the GHD for 50 GHD sit-ups. After the GHD sit-ups, they can move to the final work zone and accumulate 100 single-arm dumbbell overhead squats, switching arms as needed. Finally, they will move the dumbbells back to the deadlift work zone and cycle through each movement in the same fashion. Time stops after they complete the final dumbbell shoulder-to-overhead.

    The athlete’s score will be the total time it takes to complete the event or the total number of repetitions completed at the time cap. There is no tiebreak for this event. 

    After the workout is complete, the athlete will walk to the camera and state the password BEFORE moving or turning off the camera.

    Equipment

    • Two dumbbells, 50/35 lb.

    • GHD set to the appropriate height

    • Tape to mark the floor 

    *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 15 kg (35 lb.) and 22.5 kg (50 lb.). 

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

    Video Submission Standards

    • Film ALL competition area measurements so the distances, weights, and heights can be seen clearly.

    • Use the camera placement provided in the floor plan.

    • Avoid placing the camera low to the ground. We recommend placing the camera at least 3 feet off the ground.

    • Videos must be uncut and unedited to accurately display the performance.

    • A clock or timer must be visible throughout the workout.

    • Videos shot with a fisheye lens or similar lens may be rejected.

    • Do NOT use a countdown timer.

    • Ensure the judge does not obstruct the view of the athlete.

    • At the end of the workout, the athlete must walk to the camera to state their password before moving or turning off the camera.

Proud Partner
Proud Supplier