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

15 kg (35 lb.), 20 kg (45 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 61 kg (135 lb.)

This workout will begin with the bar on the ground. At the call of GO, the athlete starts with the Hang Squat Clean. Each repetition must start from the hang position, or any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean, from there the athlete must pass through a front squat, hip crease must be below the top of the knee at the bottom and finish with the barbell racked on the shoulders with elbows clearly in front of the bar and hips and knees fully extended. A power clean, followed by a front squat will NOT BE PERMITTED. Taking the bar directly from the ground into a Squat Clean in one continuous motion will also result in a NO REP.

Each front rack reverse lunge begins with the weight in the front rack, the feet together, and the athlete standing tall. The trailing knee must make contact with the ground at the bottom of each lunge. The weight must remain in the front rack for the duration of the repetition. The rep ends with the weight still in the front rack and the athlete standing tall with the hips and knees fully extended. The athlete must alternate which foot leads for each rep.

This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom of the pull-up, with the feet off the ground. At the top, the chest must clearly come into contact with the bar below the collarbone.

If at any point the weight is dropped, the athlete must restart with that leg. 

Hang squat cleans

Each repetition must start from the Hang position, or any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean, from there the athlete must pass through a front squat (knees below hip crease), and finish with the barbell racked on the shoulders with elbows clearly in front of the bar and hips and knees fully extended.

A power clean, followed by a front squat will not be permitted. Taking the bar directly from the ground into a Squat Clean in one continuous motion will also result in a NO REP.

Alternating reverse rack lunges in place

Each repetition must start from in the front rack position, elbows clearly in front of the bar, feet under hips, and body in line, from there the athlete will step one foot back into a reverse lunge, touching the knee to the floor at the bottom of the lunge, and finish when same foot returns to the start position with knees and hips fully extended.

You may not alternate to next leg until a good rep is completed.

Chest-to-bar pull-ups

This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. Any grip is allowed, as long as the arms are fully extended at the bottom, and feet are off the ground. At the top, the chest, must clearly come into contact with the bar, below the collarbone.

Jumping pull-ups

The pull-up bar should be set up so it is at least 6 inches above the top of the athlete’s head when standing tall. At the bottom, the arms need to be fully extended. At the top the chin must break the horizontal plane of the bar. 

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

43 kg (95 lb.), 45 kg (100 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 75 kg (165 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.)

This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go, the athlete will perform 6 deadlifts, then move to the floor and complete 6 bar facing burpees, the athlete will then move back to the barbell and begin another round.

Sumo deadlifts are NOT ALLOWED. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached. If standard-sized bumper plates are not used on the deadlift barbell, or your division allows for an empty barbell, a separate barbell loaded with standard bumper plates must be set up for the athlete to jump over during the burpees. Scaled Masters will be permitted to jump over an empty barbell on the burpees. Deliberate bouncing or increased speed on the descent of the barbell is NOT ALLOWED.

If at any point the weight is dropped, the athlete must restart with that leg. 

Deadlifts

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are NOT ALLOWED. Starting at the floor, the barbell is lifted until the hips and knees reach full extension with the shoulders open and behind the bar. Any hand position is allowed, but the arms must be straight throughout. Deliberate bouncing or increased speed on the descent of the barbell is NOT ALLOWED. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

Bar facing burpees

Each burpee must be performed perpendicular to and facing the barbell. The athlete must jump over the barbell with a two foot takeoff (step overs for scaled athletes). The rep is counted when the athlete completes the jump. The next rep will then begin on the landing side facing the barbell.

The head CANNOT be over the barbell and the chest and thighs MUST TOUCH THE GROUND at the bottom of the repetition. Failure to make contact with the floor will result in a NO REP. Any repetitions completed with the body parallel to or diagonal to the barbell will NOT BE COUNTED.

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

15 kg (35 lb.), 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 32 kg (70 lb.), 34 kg (75 lb.), 36 kg (80 lb.), 38kg (85 lb.), 43 kg (95 lb.), 45 kg (100 lb.), 47kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 75 kg (165 lb.), 83 kg (185 lb.)

At the call of “3, 2, 1 … go,” the athlete will have 4 minutes to perform 2 rounds of 12 overhead squats and 12 toes to bar.

If all 48 repetitions are completed within the 4-minute window, the athlete will earn an additional 4 minutes to continue the couplet. After every 2 complete rounds, the reps of the overhead squat will decrease, and the barbell will get heavier while the reps of the toes-to-bar will stay the same. This pattern will continue for up to 16 minutes, as long as 2 rounds of the couplet are completed before each cutoff.

Once a 2-round section is completed, the athlete may immediately begin their next section. They do not need to wait for the 4-minute window to expire before moving on to the next section.

This workout is over when the athlete completes all the required work prior to 16 minutes or fails to complete all the repetitions within the cutoff time for a section. The athlete’s score is their time if they complete the workout or the number of repetitions completed up to their cutoff time. In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used.

Tiebreak

If all reps are completed prior to the 16-minute time cap, your score will be your total time and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, every rep remaining is a 1 second penalty added to the 16:00 minute cap.

Calculating your score

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Overhead Squats

Each rep starts and ends with the bar fully locked out and in line with the body overhead. At the bottom, the hip crease must clearly reach below the top of the knee. 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. Athletes may get the barbell overhead any way they choose. Use of a rack is NOT ALLOWED. A full squat snatch IS ALLOWED, but not required. Standard squat depth must be achieved.

Toes to bar/Knees to chest

The athlete must go from a full hang to having the toes touch the pull-up bar. The rep is counted when both feet make contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the body/vertical plane before initiating the next rep. Any part of the shoe may touch the bar for the rep to count. Any grip may be used. If both feet do not make contact with the bar at the SAME TIME, it will result in a NO REP. If the body does not come to full extension with feet brought back behind the body at the bottom, will result in a NO REP. For knees to chest, the athlete must raise the knees above the height of the hips.

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

20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 36 kg (80 lb.), 43 kg (95 lb.), 47kg (105 lb.), 52 kg (115 lb.), 65 kg (145 lb.), 70 kg (155 lb.)

The athlete will perform 6 ring muscle ups, then move to the barbell and complete 12 shoulder to overhead, then to the box to perform 15 burpee box jump overs. After 15 reps, the athlete will move back to the rings and begin their next round. Your score will be the total number of repetitions completed within the 10-minute time cap.

Pushing away from the rings before establishing lock out at the top will result in a NO REP. If the heels rise above the bottom of the rings during the kip, it is a NO REP. Use of a rack is NOT ALLOWED for the shoulder to overhead. On the shoulder to overhead, if a split jerk is used and the athlete fails to return the feet to center before lowering the bar, it will be a NO REP. Swings or rolls to support are not permitted. If consecutive kipping muscle ups are performed, a change of direction below the rings is required.

Ring Muscle-Ups

You must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’), and the feet off the ground. At the top, elbows must be fully locked out while supporting yourself above the rings. Control must be showed at the top. Kipping muscle ups are acceptable.

Chest-to-bar Pull-ups

This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. Any grip is allowed, as long as the arms are fully extended at the bottom, and feet are off the ground. At the top, the chest, must clearly come into contact with the bar, below the collarbone.

Pull-ups

This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all requirements are met. Any grip is allowed, as long as the arms are fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar.

Shoulder to Overhead

The barbell begins on the ground. Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out over the center of the body. A shoulder press, push press, push jerk and/or split jerk may be used, as long as the weight is fully locked out overhead with the hips, knees and arms fully extended with the bar directly over the middle of the body and the feet back in line with the hips.

Burpee box jump over/step overs

The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground, and finishes with the athlete jumping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the center of the athlete’s chest must be on the line, and the feet and hands must be straddling the line.

In the box jump-over, there is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.

In the box step-over, there is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box. The athlete may step up or jump on top of the box, and then jump or step down on the other side. The athlete may also  jump completely over the box, in which the feet must go over the box, not around it.

Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

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

The minimum acceptable weights in kilograms for the medicine ball are 9 kg (20 lb.), 6 kg (14 lb.) and 4 kg (10 lb.).

This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin pulling, once they they have reached 60 calories, they will move to the wall to perform 80 wall ball shots, once completed they will then move to their rope and perform 100 double unders. This workout will decrease by 20 repetitions per movement as they move into round two and again in round three. Every second counts in this workout. Your score will be the time it takes to complete all 540 repetitions.

If the ball hits the bottom edge of the target or does not hit the target at all, it is a NO REP. If the athlete’s hip crease does not break parallel, that is a NO REP. The rep is counted when the ball makes contact with the wall or target.   If the ball is dropped, it must come to a full stop on the ground before the athlete may pick it up for the next rep. FOR SCALED, this is a single pass for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. Time will be recorded in full seconds. Do not round up. If an athlete finishes in 16:45.8, their score is 16:45.

Row

Hands must be off the rower until the call of GO. You must remain on the rower until the display reads 60 calories. You may coast over the required work, but cannot make an attempt to get off the rower such as unstrapping your feet or standing up until the display reaches 60 calories. When returning to the rower on a second round, the display must be reset to 0 calories.

Wall Ball Shots

The movement begins with the medicine ball on the ground.  The ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit a specified target (10 feet for men, 9 feet for women).  The center of the ball must make contact with the target and clear the required height line.

Double Unders/Single Unders

This is a standard double-under in which the rope passes under the feet twice for each jump. Or for the single under, the rope passes under the feet once per jump.