These are the MAX weights we will use for the listed exercises. We may use lighter weights. We may also list a movement above the max if only 1 teammate needs to do the required lift. Recommend having a versatile team in which each teammate excels in one of the 3 modalities: gymnastics, weightlifting, and metabolic conditioning.
Please understand that there may be a workout consisting of a strength ladder that includes a 1RM or a workout that has a heavy weight listed, but other movements you may choose from instead.
BODY WEIGHT MOVEMENTS
Burpees Over Barbell
The athlete must be parallel to the barbell at the bottom position, with the athlete's chest and hips touching the ground. The athlete must come to her feet and must jump over the barbell with two feet to the other side where the athlete will start the next rep. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. Do not need to fully extend hips during jump.
The athlete’s chest must make contact with the ground before the athlete can jump back up to the starting position. Athlete must jump and touch hands over head at top of burpee, reaching full extension of hips. Feet need to visibly leave the ground at the time of full hip extension during the jump.
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom.
You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.
Hand Release Push Ups:
The athlete’s chest must make contact with the ground and both hands must be lifted from the ground before the athlete can push back up to the starting position. Using this standard of movement, the athlete must complete the full range of motion: The chest must touch the ground, the elbows must reach full extension at the top. The athlete’s body must be in a plank throughout the movement.
Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box. You may jump or step up as long as both feet start on the ground and both feet end on the box in control.
Squat Jump Over Barbell
Athlete will begin rep with an full depth air squat facing the barbell. As you come out of the squat, you must jump with two feet over the barbell and land with two feet. You may turn while jumping over barbell. The next rep will then begin on the opposite side facing the barbell for the next full depth air squat.
Box Jump Overs
Jump with 2 feet, can land on box or clear box completely. 1 rep is jump up and over and land on other side of box. Can step down or jump down.
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.
Toes to Bar
The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together at some point. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.
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.
The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning of each round. The athlete, teammate, or the judge may reset the monitor.
Rope Climbs (only 1 teammate needs to be able to do these)
In the rope climb, the athlete ascends the rope to touch the designated target at the top, and must remain in control on the descent. No uncontrolled dropping at any point.
Handstand Push Ups (only 1 teammate needs to be able to do these)
The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall. At the bottom of each rep, the head touches the abmat. At the top of each rep, the arms return to fully locked out with the heels on the wall. Kipping is allowed. Set up is with 25lbs bumpers with an abmat in the middle.
Team/Partner Sit Ups
Distance between athletes doesn't matter as long as arms are interlocked and must stay interlocked throughout movement. Rep begins and ends with athletes back touching the ground. Athletes must sit up together past 90 degrees and go back down together for 1 rep. Legs can be straight or bent, but arms cannot touch legs at any point.
Partner Medball Sit Up Over Box
KB Snatch (Max Weight 16kg or 35lbs)
The athlete must have the kettlebell hit lockout overhead, with the arm at extension and the hand directly over the shoulder. The knees and hips must be at extension when the hand is directly over the shoulder. We don't drop odd shaped metal objects onto the ground.
Kettlebell swing (Max Weight 16kg or 35lbs)
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.
Ball Slams (Max Weight 30lbs)
The movement begins with the slam ball resting on the ground. Move the slam ball to overhead, over the midline of the body, arms fully extended, with the hip and knee open and the feet on the same plane. Slam ball to ground and catch on the bounce. Athlete must catch slam ball on first bounce for rep to count.
Bench Press (Max Weight 95 lbs)
Lower the bar to touch your chest/body before returning the arms to being locked out. You must keep both feet and hips in contact with the floor and bench at all times. No bouncing the weight off the chest.
Wall Ball (Max Weight 14lbs to a 10' target)
In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep.
Partner Wall Balls
Partner A does regular Wall Ball (see above standard) and partner B catches, squats and throws back up... partner A catches... so on. See video
Deadlift (Max Weight 155lbs)
The barbell begins on the ground and must touch the ground between each rep. The athlete’s knees and hips must be extended at the top, with the shoulders behind the bar. The athletes hands must be outside their knees.
Back squat (Max Weight 135lbs)
Front squat (Max Weight 115lbs)
Overhead squats (Max Weight 75lbs)
Standard squats. Barbell starts on the ground at for each. Athlete or teammates can help pick up bar and place on 1 teammates back/shoulders. Must go below parallel. Teammates can help lift bar or be a “rack” if needed. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control.
Power Cleans (Max Weight 105lbs)
This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.
Squat clean (Max Weight 115lbs)
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulder
Press (Max Weight 65lbs)
Starting in the “rack” position, feet directly under your hips, legs straight, elbows slightly in front of the bar… the bar must leave your shoulders and come to full extension, arms by your ears, legs straight. If you bend your knees and bounce the bar off your shoulders or if you don’t fully extend at the top, the rep will not count.
Push Press (Max Weight 85lbs)
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. Cannot jerk or split jerk. The elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together.
Jerks (Max Weight 105lbs)
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. Push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line
Power Snatch (Max Weight 65lbs)
The barbell starts on the ground. Bar goes from ground to overhead in one fluid motion. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.
Squat Snatch (Max Weight 95lbs)
The barbell begins on the ground. The barbell must be received in the overhead squat position. A power snatch followed by an overhead squat will not be permitted. Only the feet may touch the ground during the lift and the athlete may not step off of the lifting platform at any time during the lift.
Thruster (Max Weight is 95lbs)
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. No jerks allowed. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.Using a ball, box or other object to check for proper depth is not allowed.
SDHP (Max Weight is 75lbs)
The barbell begins on the ground with the athlete gripping with their hands inside their knees. At the top, the barbell is brought in line with or above the clavicle, with the hips and knees fully extended.
An event may include odd objects of all sorts. The workouts are published before the event start date in which a description and weight will be listed then. In these cases, movement standards will be then posted with that workout.
The stone will start on the ground. You will then move the stone up to your shoulder. You may drop the stone or place it back down on the ground in front of you. The stone must completely settle before the next attempt can be made.
This can vary depending on the sled. See workout description for your event to see movement standards as every sled is built differently.
SandBag Get Ups
Athlete starts on ground. Athlete keeps sandbag on shoulder throughout entire movement and goes to a standing position. From there, while keeping sandbag on shoulder, back to ground start position. See video below for an example of how to get up with sandbag.
*Must go back to ground to finish the rep in a competition*
10 min Cummulitive to establish all lifts. Go in any order. 1 person per lift, and must be designated before workout begins
Est: 1rm Clean
Est: 1rm Thruster
Est: 1rm Snatch
"Modality Mash Up"
20 Power Cleans 85lbs
30 Burpees over Barbell
40 Front Squats 65lbs
50 Box Jumps 20"
60 Double Unders
**Each person has to do 2 movements each, and must be decided before the workout starts
"Don't Leave Me Hanging"
1 person will hang on the pull up rig
150 KB swings 16kg
90 Deadlifts 125lbs
Whenever Person 1 comes off the rig, all teammates MUST switch. Each person on the team must complete at least 1 rep of each exercise. 2 People can work at the same time.