Semifinals Workouts

Notes

Set up the floor plan as shown. As long as the line intersecting the box is placed at least 8 feet from the rope, any setup may be used. The kettlebell must remain on the far side of the line, away from the rope. 

Start behind the line closest to the rope. After the call of “3, 2, 1 … go,” move across the line and complete 20 burpee box jump-overs. Then, pick up the kettlebell, hold it in the front-rack position, and complete 20 kettlebell step-ups followed by 2 rope climbs. Repeat the 20 step-ups and 2 rope climbs. Then, move back to the kettlebell and complete 20 goblet squats and 2 legless rope climbs. Repeat the 20 goblet squats and 2 legless rope climbs. Then, move immediately to the box and complete 20 burpee box jump-overs. Time stops when both of the athlete’s feet are on the opposite side of the box after the final burpee box jump-over. 

When the test is complete, walk to the camera and state the password. 

Tiebreak

Record the time at the end of the first set of goblet squats. In the event of a tie, the athlete with the faster tiebreak time wins. 

Equipment

• Tape to mark the floor and the height of the rope climb. 
• Kettlebell of appropriate weight.* 
• Box of appropriate height. The top of the box must be at least 15-by-15 inches. 
• Climbing rope. 

Be sure the athlete has adequate space to safely complete all 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 test standards video may be disqualified from the competition. Unless otherwise stated, athletes may not receive assistance with their equipment during the test. 

* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilos for the kettlebells are 16 kg (35 lb), 24 kg (53 lb), and 32 kg (70 lb). 

Video Submission Standards

• ALL competitors must video each test at this stage of competition. 
• Video must show the competition area measurements so the distances and weights can be seen clearly. 
• Use the camera placement provided in the floor plan. The camera should capture a ¾ view of the athlete during all movements. 
• 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 test. 
• 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 test is complete, STATE THE PASSWORD before turning off or moving the camera. 

Video Review Penalties 

General: 

• Missing or skipping any repetitions may result in the athlete’s score being adjusted to the last correctly completed rep before the missed/skipped rep. 
• If an athlete is assessed a no rep on any movement, the athlete’s average cycle time for the movement will be calculated and doubled, then added as penalty time. 
• If a penalty results in a time greater than the time cap, the athlete’s score will be adjusted to less than the total number of possible reps at a rate of -1 rep for every 5 seconds over the cap. 
• A significant number of no reps will result in a 15% Major Penalty. 
• False starts or starting in the wrong position will result in a 5-second penalty. 

Video Review Zero-Score Violations

The following may result in an immediate zero score: 

• A setup that does not allow for a clear view of the movements. 
• Incorrect kettlebell load or box height. 
• Not visually confirming the floor measurements on camera. 
• Altering the rep scheme or order of movements. 
• Incorrect measurements of any part of the setup. 
• Failure to use a registered judge. 
• Failure to state the required password.