2021 workouts have not been released yet!  Below are the standards from 2020 for review only.

For Time (Rx/Masters Version):
In Teams of 2:
50 Double Unders
10 Dumbbell Facing Burpees
25 Alt DB Snatch, 50/35
10 Dumbbell Facing Burpees
25 Single Arm DB Thruster, 50/35

For Time (Scaled Version):
In Teams of 2:
100 Single Unders
10 Dumbbell Facing Burpees
25 Alt DB Snatch, 35/25
10 Dumbbell Facing Burpees
25 Single Arm DB Thruster, 35/25

**Coed Teams may use any combo**

Description/Flow:
When the workout begins, athletes may have their jump ropes in hand. Athlete 1 will complete the Jump Rope (50 DU for Rx/Masters, 100 Singles for Scaled) and then Athlete 2 will complete. Once each completes their designated reps, they will move on to the DB Facing Burpees. Athlete 1 will complete 10 reps, and then Athlete 2 will complete their 10 reps. The pattern will continue with each athlete completing the reps before moving on to the next movement.  Once the final Single Arm Thruster is completed by Athlete 2, they will TAG the other 2 teammates to complete their part (same format, same work). ONLY 1 Athlete works at a time. Score is Total Time. Time Cap = 16 minutes.

Standards:

• Athletes must provide their own ropes.
• For the Double Unders, the rope must pass under the feet twice for each jump (once for Single Unders).
• The rope must spin forward for the rep to count.
• Only successful jumps are counted, not attempts.
• For the Dumbbell Facing Burpees, they must be performed perpendicular to and facing the Dumbbells.
• There will be a line on the center of the mat that athletes must straddle with their hands and feet, to prevent going parallel.
• There will also be a line to place the Dumbbells on in the middle of the mats.
• Athletes may jump or step back to reach the bottom position.
• The chest and thighs must touch the ground with the head behind the barbell.
• Athletes must jump over the Dumbbells using a two-foot takeoff.
• Touching the DB’s, single-legged jumping, or stepping over is not permitted.
• Scaled divisions may step over the DB’s.
• The rep is credited when both feet have touched the ground on the opposite side.
• No need to land with both feet at the same time.
• Must be perpendicular to and facing the DB’s before starting the next rep.
• The Dumbbell Snatch starts with the DB on the ground and finishes with the dumbbell directly overhead.
• At the bottom of the movement, BOTH heads of the DB must touch the ground.
• The DB must be lifted overhead in one motion.
• Touch-and-go is permitted.
• Bouncing the dumbbell is not allowed.
• Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved.
• The non-lifting hand and arm may not be in contact with the body during the repetition.
• At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile.
• Once the athlete has reached lockout, the repetition will count.
• The athlete may choose to do a split style snatch.
• However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.
• Each set of DB thrusters begins with dumbbells on the ground.
• The DB must be held in the front-rack position during the squat.
• The DB moves from the bottom of a front squat to full lockout overhead.
• A full squat clean into the thruster is allowed when the DB taken from the floor.
• The hip crease must clearly pass below the top of the knees in the bottom position.
• The rep is credited when the dumbbells are locked out overhead, with the hips, knees, and arms fully extended and the DB is directly over or slightly behind the middle of the body.

2021 workouts have not been released yet!  Below are the standards from 2020 for review only.

For Time (each athlete completes, relay style):
500M Row
400M Shuttle Run

Description/Flow:
When the workout begins, Athlete 1 will advance to the Rower and Row 500 Meters. Once the 500M is complete, they will get off and Run the 400M Shuttle Run. Athlete 2 may get strapped in the Rower, but may not begin their Row until Athlete 1 touches the Row/Flywheel after their run is complete. The workout is complete once Athlete 4 finishes their Run. Score is Total Time. Time Cap = 16 minutes.

Standards:

• Athletes may adjust the damper and foot straps before the workout begins.
• Athletes must remain seated on the Rower until the 500M is complete.
• For the run, the course is a shuttle run
• Athletes must run out and AROUND the turnaround marker(s).
• The Rowing monitors will be reset between the Athletes.
• Athletes must wait for the working athlete to complete the Row/Run and touch the Rower/Flywheel before beginning their portion.

2021 workouts have not been released yet!  Below are the standards from 2020 for review only.

For Load:
Teammates 1/2 (Coed Teams 1 Male/1 Female)
5 minutes for each to establish a 3 Rep Max Overhead Squat (from the ground)

Teammates 3/4 (Coed Teams 1 Male/1 Female)
5 minutes to for each establish a 5 Rep Max Front Squat (from the ground)

-Then (Rx only), 1 minute transition into:

For Time:
Handstand Walk Relay (4 minute cap)
Teammate 1- 100ft walk/Teammate 2- 75ft walk/Teammate 3- 50ft walk/Teammate 4- 25ft walk

Description/Flow:
When the workout begins, the first 2 athletes will have an empty bar(s) and have 5 minutes to find their 3 Rep Max Overhead Squat. The weight will come from the ground (no racks). Athletes may make as many attempts as possible, and go up/down in weight as desired.  Once the clock hits 5 minutes, the last 2 athletes will have an empty bar(s) and have 5 minutes to find their 5 Rep Max Front Squat. The weight will come from the ground (no racks). Athletes may make as many attempts as possible, and go up/down in weight as desired. The score is combined weight.
Rx Teams only will have a 1 minute transition. After 1 minute, they will Relay Handstand Walk for time, with a 4 minute cap. Score will be the total time it takes to perform the walk. All teams will get credit for work completed in the event the don’t finish in the 4 minute cap.

3RM OHS/5RM Front Squat: score is Total Team Load
Handstand Walk (Rx only): score is Lowest Time

Standards:

• Teams will start with an empty bar.
• Clips MUST be used for all lifts.
• ALL teammates may help load and unload the bars.
• Athletes may go up/down in weight as desired, and there are no attempt limits.
• For the Overhead Squat, the weight will come from the ground (no racks).
• Teammates may NOT assist getting the weight up.
• Squat snatching the 1st rep is permitted (but not required) as long as depth is achieved.
• A clean to back rack is acceptable.
• The athlete must pass through a full squat with hips below the knees.
• The barbell must come to full lockout overhead, with the athlete’s hips, knees and arms fully extended, and the bar directly over the middle of the body.
• For the Front Squat, the weight will come from the ground (no racks).
• Squat cleaning the 1st rep is permitted (but not required) as long as depth is achieved.
• Any front rack variation is acceptable.
• The athlete must pass through a full squat with hips below the knees.
• The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.
• For the Handstand Walk (Rx only), all 4 athletes will do the Relay (Teammate 1- 100ft walk/Teammate 2- 75ft walk/Teammate 3- 50ft walk/Teammate 4- 25ft walk).
• The course is a down and back.
• Athletes will kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted.
• Stepping over the line or landing with the hands on or over the line is a “no rep.”
• There will be 4 sections of 12.5 feet.
• Coming down from the hands at any time requires a restart from behind the last line successfully crossed.
• A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground.
• Each 12.5 foot section will count as 1 rep.
• Athletes must handstand walk across the line. Jumping both hands over the line to finish a section is not allowed.

2021 workouts have not been released yet!  Below are the standards from 2020 for review only.

For Time, 2 teammates splitting up as desired (Rx):
Partners 1/2:
50 WallBalls, 20/14
50 Toes to Bar
Athlete 1- 70m DBall Carry (100/80)
Althlete 2- 70m DBall Carry (100/80)
50 CTB Pullups
-TAG-
Partners 3/4
50WallBalls, 20/14
50 Toes to Bar
Athlete 1 70m DBall Carry (100/80)
Altlhete 2 70m DBall Carry (100/80)
30 Bar Muscle Ups

**Mixed Teams may use any combo

For Time, 2 teammates splitting up as desired (Masters):
Partners 1/2:
50 WallBalls, 20/14 to 10’/9′
50 Toes to Bar
Athlete 1- 70m DBall Carry (100/80)
Althlete 2- 70m DBall Carry (100/80)
50 Pullups
-TAG-
Partners 3/4
50WallBalls, 20/14 to 10’/9′
50 Toes to Bar
Athlete 1 70m DBall Carry (100/80)
Altlhete 2 70m DBall Carry (100/80)
30 Chest to Bar Pullups

**Mixed Teams may use any combo

For Time, 2 teammates splitting up as desired (Scaled):
Partners 1/2:
50 WallBalls, 14/10 to 10’9′
50 Hanging Knee Raises
Athlete 1- 70m DBall Carry (80/50)
Althlete 2- 70m DBall Carry (80/50)
50 KB Swings, 53/35
-TAG-
Partners 3/4
50WallBalls, 14/10 to 10’9′
50 Hanging Knee Raises
Athlete 1 70m DBall Carry (80/50)
Altlhete 2 70m DBall Carry (80/50)
30 Pullups

**Mixed Teams may use any combo

Description/Flow:
When the workout begins, Teammates 1/2 will perform the 50 WallBalls, splitting up the reps between the 2 as desired. ONLY 1 athletes works at at a time. They will then move on to the Toes to Bar (scaled hanging knee raises), splitting up the reps between the 2 as desired. Once complete, Teammate 1 will carry the Dball down and back the specified distance. Teammate 2 will then carry the Dball down and back as well. They can them move on to the final movement. Once complete, they will tag the 3/4 Teammates to finish the second part of the workout, using the same format as the first.ONLY 1 Athlete works at a time. Score is Total Time. Time Cap = 16 minutes.

Standards:

• For the WallBall, it must be in the support position in front of the body at the start of each rep.
• Squat until the hip crease is below the knee.
• Squat cleaning is allowed as long as the ball starts on the ground.
• The rep is credited when the center of the ball hits the target at or above the specified height.
• If the ball hits low or does not hit the wall, it is a “no rep.”
• If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.
• For the Toes to Bar, they will by hanging from the pull-up bar with arms extended.
• Heels must be brought back behind the bar.
• Overhand, underhand, or mixed grips are all permitted.
• The rep is credited when both feet come in contact with the bar at the same time, between the hands.
• Any part of the feet may make contact with the bar.
• For the Hanging Knee Raises (Scaled only), they begin by hanging from the pull-up bar with arms extended.
• Heels must be brought back behind the bar.
• Overhand, underhand, or mixed grips are all permitted.
• The rep is credited when the knees are above the hips.
• For the Dball Carry, any form of carrying the ball is allowed (on the shoulder, hug, etc).
• Athletes will carry the ball out and back.
• For the Bar Muscle Ups, the athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground.
• Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted.
• No portion of the foot may rise above the height of the bar during the kip.
• The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar.
• Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep.
• For the Chest to Bars, 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, with the athlete’s feet off the ground.
• The rep is credited when the chest clearly comes into contact with the bar below the collarbone.
• For the Pullups, 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, with the athlete’s feet off the ground.
• The rep is credited when the chin is clearly above the bar.
• For the KB swings, the kettlebell must be swung between the legs and taken directly overhead.
• The rep is credited with the arms/hips/legs are extended with the KB in line with the body.