Athletes begin behind the line. At Go, athletes move to the barbell and begin their deadlifts. Their result is the time to complete the entire workout. There is a 12min time cap. If an athlete cannot finish in the time cap, their score is the time cap plus a one second penalty for each rep not completed. Deadlift: The barbell begins on the ground and must touch the ground between each rep. The athletes hands must be outside their knees. Any grip is permitted. Dropping the barbell is permitted but not required.
Sticky substances, wraps, or anything used for advantage are prohibited. Belts are permitted. Box Jump: Athletes must jump from the ground onto the box with two feet. Reaching full extension only in the air is not permitted. Both jumping and stepping down are permitted. Athletes will start on the ground below their pull-up bar. At Go, they will jump to their bar. Any jumping before the Go will result in a false start. This workout is a chipper.
All pull-ups must be completed before the kettlebell swings, all the swings before the double-unders, and all the double-unders before the overhead squats. There is a 25min time cap. Pull-ups: These are standard pull-ups. Full extension of the arms at the bottom, chin over the height of bar at the top. Any grip on the bar and any type of kipping are allowed.
Kettlebell swing: At the top of the swing, the kettlebell must be fully inverted bell over the handle , centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. There is no requirement for flexing the knees. Double-unders: These are standard double-unders with the rope passing twice around the body in a forward motion with each jump.
Swinging the rope backward is not permitted. For the rep to count, the rope must clear twice. Attempts where the rope catches before clearing twice do not count. You are permitted to use your own rope. Overhead squat: This is a standard overhead squat. The barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the knee cap.
At the top, the knees and hips must be completely open with the barbell over heels. The judges will be particularly strict about ensuring the hip becomes fully open at the top no leaning forward. Athletes will perform 9 muscle-ups then 9 snatches, then 7 muscle-ups and 7 snatches, then 5 muscle-ups and 5 snatches. The ring height will be adjusted so that the bottom of the ring is one fist higher than the tops of their fingers when standing with one arm extended.
Athletes will begin standing under the rings. At Go, they will jump to the rings and perform the workout as described. There is a 15min cap. If an athlete cannot finish in the time cap, their result is the time cap plus a one second penalty for each rep not completed. If the athlete is not able to complete a single muscle-up or a single snatch, they receive a DNF and are eliminated from the competition. Muscle-up: This is a standard ring muscle-up.
The arms must be fully extended at the bottom with the hands turned out. A false grip is recommended but not required. The athlete must be pressed out completely arms straight at the top. Kipping the muscle-up is permitted. Gymnastics swings where momentum is carried from the top of the movement are not permitted. Squat snatch: The athlete must move the barbell from the ground to locked out in the bottom of the squat the overhead squat position in a single continuous movement.
The barbell can be pressed out and the bar can be ridden down as long as there is no obvious segmenting of the movement. In other words.
A power snatch followed by an overhead squat is not permitted if the judge can clearly distinguish between the two movements. From the bottom of the squat position, the athlete must stand and finish standing with the hips and knees and arms fully extended with the barbell over the heels. Dropping the barbell is permitted. Any grip width is permitted. This is a chipper workout. At Go, they move to the rower and row 20 calories.
They then move through each element, completing all reps before moving on. The overhead walking lunges are 50 feet out and 50 feet back. The sprint is 50 feet out, 50 feet back, 50 feet out to the finish line. There is a 20min time cap. Burpee: There will be two lb. Athletes will face the plates.
The bottom of the burpee has the athlete face down with the chest and thighs touching the ground. There is no requirement for how they stand up.
The athlete must then jump from two feet and land on top of the plates with two feet the entire foot on the plates is recommended but not required. The top of the movement is the athlete standing on plates with the hips and knees fully open.
This is the same as the top of the box jump in Workout 3. The dumbbells can be inside, outside, or in front of the feet.
The dumbbells must move together to the overhead position, but otherwise, there are no requirements for how that happens snatch, clean and jerk, anyhow. The top position is both dumbbells locked-out overhead dumbbells over the heels , with the knees, hips, and arms fully extended. Max L-sit for time 1 attempt Max-distance Softball throw 2 attempts Max-distance Handstand walk 1 attempt with 1 mulligan if less than 5 yards.
Athletes will be scored for this event in the same system as the Regional scoring. They will be ranked in each test with the sum of their 3 rankings determining their final score for the event. Low score wins and will receive the identical points as the other events. Each athlete has 2 minutes to establish a 1-rep-max chest-to-bar pull-up, 2 minutes to establish a 1-rep-max snatch, and then will have 60 seconds to carry 2 weighted water jugs, as far as possible.
Athletes will be ranked in each test with the sum of their 3 rankings, determining their final score for the event. Men Complete as many reps as possible in 3 minutes of: calorie Row 30 Wall-ball Shots, lb.
Sled pull. Men For time: 5 Muscle-ups lb. All Rights Reserved. Media Articles Videos. About Overview History of the Games. Individuals Teams. Workout Details. Thursday, January 1 For time: meter Ocean swim 1,meter Soft-sand run 50 Chest-to-bar pull-ups Hand-release push-ups Squats 1,meter Soft-sand run.
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