Semifinals Workouts

Notes

Prior to starting the workouts, set up the floor plan as shown. Start each 2-minute interval of wall-ball shots behind the line. You must face the camera during Workout 6.

Begin Workout 5 standing behind the line. After the call of “3, 2, 1 … go,” run to the medicine ball and complete 25 wall-ball shots. Then, return behind the line and rest in the time remaining. When the clock reaches 2:00 exactly, again run to the medicine ball and complete 30 repetitions, then rest in the time remaining. When the clock reaches 4:00 exactly, complete 35 wall-ball shots and continue adding 5 repetitions every 2-minute interval until the required repetitions cannot be completed within the 2-minute interval. 

Your score for Workout 5 will be the total number of repetitions completed.

Workout 6 begins immediately at the end of your final 2-minute interval. You will have 5 minutes to complete as many attempts as needed to establish a 1-rep-max clean and jerk. All attempts must be completed BEFORE the 5-minute time cap. Any attempt where you are still in motion after the 5-minute time cap will not count.

You may use only a single barbell. You may receive assistance loading your barbell.

Your score for Workout 6 will be the weight (in pounds) of your heaviest successfully completed clean and jerk. Carefully review the equipment section for specific instructions regarding score calculation. All athletes MUST follow these instructions.

Workouts 5 and 6 must be completed sequentially in a single effort.

After both workouts are complete, walk to the camera and STATE THE PASSWORD before moving or turning off the camera.

Workout 6: Tiebreak

In the event that two athletes tie during the clean and jerk, the athlete who completed more repetitions in Workout 5 will be ranked higher.

Equipment

• Medicine ball of appropriate weight for your division*

• Barbell

  • Note: For this workout a 15-kg bar MUST be totaled as 33 lb. A 20-kg bar MUST be totaled as 44 lb.

• Bumper plates**

• Collars

Men must use a 45-lb (20-kg) barbell, and women must use a 35-lb (15-kg) barbell.

*The official weight of the medicine ball is in pounds. For your convenience, the minimum acceptable weights in kilograms are 6 kg (14 lb) and 9 kg (20 lb).

**The official weight of the clean and jerk must be recorded in pounds. If converting kilograms to pounds, round to the nearest pound:

200.1 to 200.4 lb = 200 lb 

200.5 to 200.9 lb = 201 lb

Any weight increases using change plates must result in a whole number (no decimal points). Collars cannot be included in the total weight. 

For each workout, be sure you have 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.

Requirements for using equipment measured in kilograms

Athletes using any piece of equipment measured in kilograms must use the following conversion chart for each piece BEFORE the weight is totaled. This includes athletes using a barbell measured in kilograms with plates measured in pounds.

Then round the sum to the nearest whole pound (.5 and up = round up, .4 and below = round down).

Video Submission Standards

• Film ALL competition area measurements so the weights and distances 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 ft (90 cm) 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.

• After the workout is complete, STATE THE PASSWORD before moving or turning the camera off.

• Workout 5 and Workout 6 must be recorded as a single unedited video.