Semifinals Workouts

Notes

Prior to starting the workout, set up the workout area as shown in the floor plan.

This workout begins with the athletes and dumbbells behind the first 5-foot work zone. At “3, 2, 1 … go,” the men will move their dumbbells into the first work zone and complete 35 synchro  dumbbell shoulder-to-overheads. Then they will advance the dumbbells to the next work zone for 35 synchro dumbbell deadlifts. After completing the deadlifts, they will each move a single dumbbell to the final work zone beyond the GHDs, then return to the GHD for 35 synchro GHD sit-ups. After the GHD sit-ups, they will move to the final work zone and accumulate 75 synchro single-arm dumbbell overhead squats, switching arms as needed. After the overhead squats, they will move the dumbbells back to the deadlift work zone and once again cycle through each movement in the same fashion. 

Once the final shoulder-to-overhead is complete, the men will move their dumbbells back over the starting line, at which point the women may begin their portion of the event. The women will work through the event in the same fashion as the men. Time stops after the women complete their final dumbbell shoulder-to-overhead.

The team’s score will be the total time taken 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 team must walk to the camera and state the password BEFORE moving or turning off the camera.

Equipment

• One judge

• Four pairs of dumbbells, 35/50 lb.*

• Two GHDs 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 team has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

Any team that 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, heights, and weights 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 athletes.