WORKOUT 1
9 Minute AMRAP
*3 Hang Power Snatch 75/55lbs (34/25kg)
*3 Overhead Squat 75/55lbs (34/25kg)
30 Double Unders
*3/3/30, 6/6/30, 9/9/30, 12/12/30... etc... +3 each round add 3 Hang Power Snatch and 3 Overhead Squat
FLOW
Prior to the start of the clock, the athlete will have their pre-loaded barbell and jump rope placed on the floor.
At the start of the 9:00 clock, the athlete will begin by completing -3 hang power snatches.
Once complete, the athlete will complete their 3 overhead squats. Once they finish their final overhead squat, they will begin with their 30 jump rope repetitions.
That concludes the first round. They’ll then head back to the barbell to begin round two, featuring 6 hang power snatches, and 6 overhead squats, before heading back to the jump rope for 30 repetitions.
Please note, that once the athlete completes their final hang power snatch, they may proceed into the overhead squats.
Each round, athletes will add an extra 3 repetitions to both the hang power snatch and overhead squat while keeping the same 30 jump rope repetitions.
The athlete shall continue in this fashion until 9 minutes expires.
For 9 minutes,
*Round 1: 3 Hang Power Snatch, 3 Overhead Squat, 30 Double Unders
*Round 2: 6 Hang Power Snatch, 6 Overhead Squat, 30 Double Unders
*Round 3: 9 Hang Power Snatch, 9 Overhead Squat, 30 Double Unders
Etc…
MOVEMENT STANDARDS
Hang Power Snatch
Bar must be deadlifted first before engaging in any pulling movement, and must clearly stop at the hip.
The bar must be received in the overhead position in one motion from the hang position and may not be lowered below the knees.
Full extension of the hips and knees must be achieved with the bar in overhead position for the rep to count. Reps can be unbroken or partitioned as needed. All men performing the prescribed version can only use a standard 45lb/20kg bar.
Overhead Squat
The hip crease must be below the top of the knee in the bottom position. A squat snatch is permitted, but not required, to start the first repetition as long as standard depth is achieved.
Once the crease of the hip has gone below parallel, the athlete can stand to full extension with the barbell in an overhead position.
All men performing the prescribed version can only use a standard 45lb/20kg bar.
Double Unders
The double-under requires the athlete complete two rotations of the rope beneath the athletes feet for every singular jump.
If the rope does not pass beneath the athletes feet twice, such as tripping on the rope during the second rotation, that rep shall not count.
Workout 2
16 Minute AMRAP
40 Alternating Dumbbell Snatch (50/35lb)(22.5/15kg)
40 Pull-Ups
30 Dumbbell Burpees
30 Chest To Bar Pull-Up
20 Devil Presses
20 Bar Muscle Up
FLOW
This workout is scored by the maximum repetitions performed in the allotted time.
Prior to the start of the clock, the athlete will stage their dumbbells and pull up bar.
At the start of the ascending clock, the athlete may begin with the 40 alternating dumbbell snatches. The dumbbell must alternate hands every successful repetition. In the case an athlete is given a no-rep on a particular arm, they must re-perform the repetition on that arm prior to continuing.
Once the athlete completes their 40 alternating dumbbell snatches, they will proceed to the pull-up rig to perform 40 pull-ups.
After the 40 pull-ups are completed, the athlete will return to the dumbbells for 30 dumbbell burpees.
When the 30 dumbbell burpees are finished, the athlete may head back to the rig to complete 30 chest-to-bar pull-ups.
Upon completion of the 30 chest-to-bar pull-ups, the athlete can begin the 20 devil presses.
Once the devil presses are complete the athlete may begin their 20 bar muscle-ups.
If the athlete completes their 20 bar muscle-ups within the 16-minute window, they will start at the top of the AMRAP with 40 alternating dumbbell snatches. If time is left over upon completion, the athlete will continue back to the rig, and continue through the work until the AMRAP time-cap has elapsed.
MOVEMENT STANDARDS
Dumbbell Snatch
The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, both heads of the dumbbell must touch the ground.
The dumbbell 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. The dumbbell must be lowered below the top of the athlete’s head before he or she can switch hands for the next rep. The non-lifting hand and arm may not be in contact with the body during the repetition.
If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count.
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 muscle snatch, power snatch, squat snatch or 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.
Pull-up
This is a standard chin-over-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, with the feet off the ground. At the top, the chin must break the horizontal plane of the bar.
Dumbell Burpees
Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor.
From here, the athlete will jump to their feet, never taking their hands from the dumbbells.
The athlete will then perform a “deadlift” with the dumbbells while they are standing.
The repetition is counted when the athlete stands with their knees and hips fully extended while maintaining control of the dumbbells. The dumbbells cannot be “dropped” from the top of the deadlift at any time. They must be controlled back down to the ground safely.
Chest To Bar Pull-Ups
The chest to bar pull-up begins with an athlete at a dead-hang (arms, shoulders, and hips extended) from a pull-up rig. The athlete then, using any style (kipping, butterfly, strict,)
must draw anywhere from their clavicle to their first rib in physical contact with the bar. Each repetition begins with the athlete in a dead-hang, and finishes with the athlete making contact with their chest to the bar.
Devil Press
The Devil Press is a movement featuring two dumbbells of the same weight, and is essentially a combination of a dumbbell burpee, and a double dumbbell snatch.
Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor.
From here, the athlete will jump to their feet, never taking their hands from the dumbbells. Next, the athlete shall snatch or swing both dumbbells from the floor simultaneously,
and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition.
Please note, the athlete may “swing” the dumbbells between their legs to help to build momentum to get them overhead, but the athlete may NOT pause at the shoulders and press the dumbbells.
Bar Muscle Up
The bar muscle up begins with the athlete at a dead hang on the pull up bar. Arms must be fully extended with feet off of the ground. Kipping of any kind is permitted as long as feet do not pass the height of the pull up bar.
At the top of each repetition, the elbows must be fully locked out while the athlete is in a position of support above the bar. Athletes may not rest on the bar using a weight belt, laying on their torso, hip, etc.
In the locked out position, the hands are the only point of contact helping the athlete stay in support.
Athletes cannot remove their hands from the pull up bar in the position of support.
Athletes may use gymnastics grips or gloves. They may also use tape but cannot use both together. They must choose between tape or hand protection. They cannot be combined.
WOrkout 3
DT Ladder
Every 4 minutes, complete 3 rounds of the following:
12 Deadlift
9 Hang Power Clean
6 Shoulder To Overhead
*If you complete the three rounds within the 4:00 window, increase the weight to the next load.
Round 1 - 95/65lb (43/30kg)
Round 2 - 135/95lb (61/43kg)
Round 3 - 155/105lb (70/48kg)
Round 4 - 185/130lb (84/59kg)
Round 5 - 205/145lb *AMRAP (93/66kg)
FLOW
Prior to the start of the clock, the athlete will load their barbell to the first prescribed weight. Athletes may only use one barbell and must always use clips.
At the start of the ascending clock, the athlete may begin their first set of three rounds of "DT.” Each round must feature the athlete performing 12 deadlifts, 9 hang power cleans, and 6 shoulder to overhead. After the athlete’s first 3 full rounds of "DT" are completed, if prior to 4:00, the athlete may load to the next weight immediately, and begin their next set of three rounds.
Please note, the athlete may change the weight, or may have someone load the next weight onto the bar but preloaded barbells are not permitted. Clip must be used at all times.
Also note, the athlete does not have to wait for the next 4:00 to begin their next 3 rounds of "DT.”
The athlete will continue in this format until they cannot complete the 3 rounds of "DT" in those respective 4:00.
If the athlete successfully completes 4 full sets. They will move on to the final bar (205/145lb, 93/66kg) where they will perform 'As Many Rounds As Possible' of "DT" with the remaining time.
For athletes who make to the 5th and final set, the workout will end at the 20:00 mark.
MOVEMENT STANDARDS
Deadlift
This is a conventional deadlift. Sumo deadlift or hands inside the knees are not permitted.
Barbell begins on the floor and will be lifted until hips and knees reach full extension. Bouncing of the deadlift is not allowed.
All men performing the prescribed version can only use a standard 45lb/20kg bar.
Hang Power Clean
Bar must be deadlifted first before engaging in any pulling movement, and must clearly stop at the hip. Bar must be received in the front rack position in one motion from the hang position and may not be lowered below the knees. Full extension of the hips and knees must be achieved with the bar in the front rack position for the rep to count. Reps can be unbroken or partitioned as needed.
All men performing the prescribed version can only use a standard 45lb/20kg bar.
Shoulder To Overhead
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, 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.
All men performing the prescribed version can only use a standard 45lb/20kg bar.
WORKOUT 4
For Time
150 Wall Balls (20,14lb) (10ft/9ft)
75 Toes-to-bar
*Perform in any order, until completion of total work
*Can be broken down or performed in any order
*Cap 20:00
FLOW
Prior to the start of the clock, the athlete will stage their med ball and pull-up bar(or station for Weighted Sit-up.). At the start of the ascending clock, the athlete can begin their repetitions. The workout can be performed in any order (chipper style or rounds for time until completion of the work). The athlete can alternate between movements at their desire. Once the athlete completes the total required repetitions of one movement, they must complete the rest remaining of the other.
After the athlete completes the required number of both exercises, the athlete's time is noted.
MOVEMENT STANDARDS
Wall Ball
For the wall ball, the athlete must start with the ball at a dead stop on the ground. The athlete may then pick up the ball and stand tall before beginning a set, or squat clean the ball, before beginning their first repetition of any set. An athlete may not start in a squat, pick up the ball from this position, and toss the ball to the target. Repetition consists of an athlete holding the ball in the “front rack,” and performing a full squat, hip-crease passing below the top of the knee, and when vertically extending throwing the ball to specific target height. If the athlete’s hip does not break parallel, or the target does not touch the wall, that rep will not be counted.
The athlete may then catch the ball and perform multiple reps if they so choose.
Finally, athletes may not catch the ball on the bounce, and head right into a wall ball repetition. The ball must be settled on the floor before picking it up to begin another set.
Toes To Bar
The toes to bar requires an athlete start each set at a dead hang from a pull-up bar, with shoulders, arms, hips, and legs at full extension. Each repetition consists of an athlete bringing both feet behind the perpendicular vertical plane created by the pull-up bar, and finishes with both feet simultaneously in contact with the pull-up bar, between the athlete’s hands.
WORKOUT 5
For time, complete: 21-15-9:
Barbell Thrusters (95, 65lb)Calorie Row
Burpee Over Rower
*If not completed within 12minutes, continue to workout 6
WORKOUT 6
With remaining time of 15:00 - 1RM Clean and Jerk
FLOW
Prior to the start of the clock, the athlete will stage their loaded barbell, rower and station for burpees.
At the start of the ascending clock, the athlete may begin with their 21 barbell thrusters. After the athlete completes 21 thrusters, they will advance to the rower to perform 21 calories on the rower. Once the 21 calories on the rower are complete, they may begin their 21 burpees over the rowing machine.
Once the athlete is done with their 21st burpee, they’ll head back to the barbell and perform their round of 15 thrusters, 15 calorie row, and 15 burpees over the rower, and finally 9 thrusters, 9 calories on the rower, and 9 burpees over the rower.
Once the athlete’s feet land on the opposite side of the rower after the 9th and final burpee rep in the round of 9, the athlete and judge will note their time.
Workout 5 must be completed within a 12:00 cap. If the athlete is unable to finish the full 21-15-9 under the 12 minute cap, the judge will note the completed repetitions, and proceed to the 1RM clean and jerk. However, if workout 5 is completed under the cap, they may immediately move on to Workout 6.
For Workout 6, the athlete will have the remaining time from the 15:00 cap to perform a maximum Clean and Jerk. Using the same barbell as they used to perform their thruster, the athlete may make as many attempts within the remaining time to establish their 1 rep-max clean and jerk.
The athlete’s judge may load the bar for them. The weight on the barbell for the 1RM may not be adjusted until the conclusion of WOD 5. For athletes who are going to record the workout, each attempt must be verbalized to the judge and camera prior to the attempt.
MOVEMENT STANDARDS
Thruster
Whether the athlete is using a loaded or empty barbell, the athlete must pass through a front squat, with the athlete’s hip crease passing below the top of their knee.
Then, the athlete must extend their hips and knees while simultaneously pressing upward on the bar, to finish with the barbell locked out overhead, with the athlete’s hips, knees, shoulders, and arms extended, with the barbell over the athlete’s center of mass.
All men performing the prescribed version can only use a standard 45lb/20kg bar.
Calorie Row
The row must be performed on a standard Concept 2 machine. Each round must feature the rowers monitor being reset to 0. The judge may assist with resetting the athlete’s rower monitor.
Burpee Over Rower
Each rep begins with hands, chest and feet on the ground on the same side of the C2 Rower.
With a two foot take off, the athlete may then jump over the rower. The repetition ends when the athlete's foot makes contact with the other side of the rower. This can be performed facing or lateral to the rower. The athletes hip does not need to reach full extension at the top of the burpee. Athletes performing alternate version do not have to jump and may "step over" the rower.
Clean & Jerk
The barbell must originate on the floor, arrive at the athlete’s shoulder, and finish with the barbell locked out overhead, with the athlete’s hips, knees, shoulders, and arms at full extension, with the barbell over the athlete’s center of mass.
Some examples of permissible reps include a power clean, split clean, hang clean, squat clean, hang squat clean, into a strict press, push press, push jerk, or split jerk.
If the athlete completes the clean, but not the jerk, that rep will not be counted.
All men performing the prescribed version can only use a standard 45lb/20kg bar.