Made 2 Move brings you Atlantis – a high-speed relay-style event where teams are going to have to push the pace, but be mindful of costly mistakes that will certainly impact their score. Don’t blink on this one!
See below for workout variations, standards and workout flow.
“Atlantis”
For Time:
Athlete A
10 S2O Single DB 70/50
20’ DB Goblet Lunge
10 Line facing burpees
20’ DB Goblet Lunge
40’ Run
40’ Handstand Walk (20’ Unbroken)
10 S2O Single DB 70/50
20’ DB OH Lunge
10 Line facing burpees
20’ DB OH Lunge
Athlete B
10 S2O Single DB 70/50
20’ DB Goblet Lunge
10 Line facing burpees
20’ DB Goblet Lunge
40’ Run
40’ Handstand Walk (20’ Unbroken)
10 S2O Single DB 70/50
20’ DB OH Lunge
10 Line facing burpees
20’ DB OH Lunge
8:00 Cap
Workout performed relay style. Athlete A completes all work and then Athlete B completes all work.
Workout Flow
The workout begins with both athletes standing on the starting mat. At the call of 3. 2. 1. Go, Athlete A will advance towards the DB and perform the prescribed S2O reps. Once completed, Athlete A will perform the prescribed 20′ lunge.
Athlete A will place their DB down and perform their prescribed number of line facing burpees. After that, Athlete A will continue with the prescribed 20′ lunge.
At this point, Athlete A will place their DB down and complete the prescribed Run/HSW lengths. Once Athlete A has finished this movement they will work their way back to the starting mat, beginning with the prescribed S2O reps.
After those are completed, Athlete A will lunge 20’ back with the prescribed lunge type, perform their line facing burpees and finish with another 20’ of lunging.
Once Athlete A completes their round, Athlete B will perform the same workflow in the order and logistics described above. The clock stops once Athlete B completes crosses the finish line.
Tie Break
There is no tiebreak time.
Movement Standards
DB Shoulder to Overhead:
The dumbbells must be at the shoulders with the hands below the ears to begin each shoulder-to-overhead. At least one hex of the dumbbell must be touching the shoulder before starting each rep. A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved. The rep is credited when the dumbbells are locked out overhead. The athlete’s arms, hips, and legs must be fully extended before they lower the dumbbells.
DB Goblet Lunge:
Each lunge begins with the dumbbells in the goblet position, the feet together and the athlete standing tall with hips and knees extended. The Athlete must hold the dumbbell at the chest with both hands supporting it, any grip is permitted. The DB may NOT rest on one shoulder or be held in the hang position. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted. The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the goblet position before lowering the dumbbell.
At the bottom of the lunge, the trailing knee must make contact with the ground. Athletes must fully extend knees and hips after each lunge step. The lunge segment is credited when the athlete gets both heels across the line and is standing tall with hips and knees fully extended. Shuffle steps between reps are not allowed and will result in a no rep. Athletes must alternate which foot leads for each rep. The athlete may start each 20’ foot section with either leg. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. In the event of a no rep for any reason, including moving the dumbbells out of the required position, the Athlete will go back to the last 5 foot section they completed.
Line Facing Burpee:
Athletes will perform line facing burpees with the head closest to the line and the feet farthest away from the line. Athletes can jump or step down into the burpee position. At the bottom of the burpee, the athlete’s chest and thighs must make contact with the ground with the hands behind the line, with no part of the palm of fingers touching the line. Athletes can jump or step up from the burpee. The athlete must jump over the tape line with a two-foot take off and land on the opposite side of the tape line without touching the tape line with the feet.
If an athlete receives a no-rep, he will be required to re-do the movement from the beginning (starting with the burpee portion of the line facing burpee).
DB Overhead Lunge:
Each lunge begins with the dumbbell overhead, the feet together and the athlete standing tall with hips and knees extended. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted. A full grip around the handle of the dumbbell must be maintained for the duration of the lunge. Resting the head of the dumbbell in the hand is NOT allowed. The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the overhead position before lowering the dumbbell. During the lunge, the dumbbell must be above the height of the top of the athlete’s head. If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and return to the last completed 5-foot section in order to continue. There is no requirement to switch arms for each length.
At the bottom of the lunge, the trailing knee must make contact with the ground. Athletes must fully extend knees and hips and the DB overhead after each lunge step. The lunge segment is credited when the athlete gets both heels across the line and is standing tall with hips and knees fully extended. Shuffle steps between reps are not allowed and will result in a no rep. Athletes must alternate which foot leads for each rep. The athlete may start each 20’ foot section with either leg. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. In the event of a no rep for any reason, including moving the dumbbells out of the required position, the Athlete will go back to the last 5 foot section they completed.
Run:
The first rep of each run starts with the athlete’s feet clearly behind the start line (touching the line is not allowed). The athlete will run the prescribed feet. At each turn around point, the athlete must touch the floor with one hand behind the line to complete the rep before running back. Touching the line will not count and result in a no rep. The athlete must touch the floor behind the line. The feet do not need to cross the line during turnarounds. On the final run, the athlete must simply pass the line before beginning their next movement.
Handstand Walk:
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.” Athletes can not HS walk backwards, they must walk forward on their hands. Coming down from the hands at any time requires a restart from behind the last required line successfully crossed. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. The PRO division must complete 20′ of handstand walking unbroken before the athlete can come down from the handstand walk.
“Atlantis”
For Time:
Athlete A
10 S2O Single DB 50/35
20’ DB Goblet Lunge
10 Line facing burpees
20’ DB Goblet Lunge
40’ Run
40’ Handstand Walk (10’ Unbroken)
10 S2O Single DB 50/35
20’ DB OH Lunge
10 Line facing burpees
20’ DB OH Lunge
Athlete B
10 S2O Single DB 50/35
20’ DB Goblet Lunge
10 Line facing burpees
20’ DB Goblet Lunge
40’ Run
40’ Handstand Walk (10’ Unbroken)
10 S2O Single DB 50/35
20’ DB OH Lunge
10 Line facing burpees
20’ DB OH Lunge
8:00 Cap
Workout performed relay style. Athlete A completes all work and then Athlete B completes all work.
Workout Flow
The workout begins with both athletes standing on the starting mat. At the call of 3. 2. 1. Go, Athlete A will advance towards the DB and perform the prescribed S2O reps. Once completed, Athlete A will perform the prescribed 20′ lunge.
Athlete A will place their DB down and perform their prescribed number of line facing burpees. After that, Athlete A will continue with the prescribed 20′ lunge.
At this point, Athlete A will place their DB down and complete the prescribed Run/HSW lengths. Once Athlete A has finished this movement they will work their way back to the starting mat, beginning with the prescribed S2O reps.
After those are completed, Athlete A will lunge 20’ back with the prescribed lunge type, perform their line facing burpees and finish with another 20’ of lunging.
Once Athlete A completes their round, Athlete B will perform the same workflow in the order and logistics described above. The clock stops once Athlete B completes crosses the finish line.
Tie Break
There is no tiebreak time.
Movement Standards
DB Shoulder to Overhead:
The dumbbells must be at the shoulders with the hands below the ears to begin each shoulder-to-overhead. At least one hex of the dumbbell must be touching the shoulder before starting each rep. A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved. The rep is credited when the dumbbells are locked out overhead. The athlete’s arms, hips, and legs must be fully extended before they lower the dumbbells.
DB Goblet Lunge:
Each lunge begins with the dumbbells in the goblet position, the feet together and the athlete standing tall with hips and knees extended. The Athlete must hold the dumbbell at the chest with both hands supporting it, any grip is permitted. The DB may NOT rest on one shoulder or be held in the hang position. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted. The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the goblet position before lowering the dumbbell.
At the bottom of the lunge, the trailing knee must make contact with the ground. Athletes must fully extend knees and hips after each lunge step. The lunge segment is credited when the athlete gets both heels across the line and is standing tall with hips and knees fully extended. Shuffle steps between reps are not allowed and will result in a no rep. Athletes must alternate which foot leads for each rep. The athlete may start each 20’ foot section with either leg. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. In the event of a no rep for any reason, including moving the dumbbells out of the required position, the Athlete will go back to the last 5 foot section they completed.
Line Facing Burpee:
Athletes will perform line facing burpees with the head closest to the line and the feet farthest away from the line. Athletes can jump or step down into the burpee position. At the bottom of the burpee, the athlete’s chest and thighs must make contact with the ground with the hands behind the line, with no part of the palm of fingers touching the line. Athletes can jump or step up from the burpee. The athlete must jump over the tape line with a two-foot take off and land on the opposite side of the tape line without touching the tape line with the feet.
If an athlete receives a no-rep, he will be required to re-do the movement from the beginning (starting with the burpee portion of the line facing burpee).
DB Overhead Lunge:
Each lunge begins with the dumbbell overhead, the feet together and the athlete standing tall with hips and knees extended. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted. A full grip around the handle of the dumbbell must be maintained for the duration of the lunge. Resting the head of the dumbbell in the hand is NOT allowed. The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the overhead position before lowering the dumbbell. During the lunge, the dumbbell must be above the height of the top of the athlete’s head. If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and return to the last completed 5-foot section in order to continue. There is no requirement to switch arms for each length.
At the bottom of the lunge, the trailing knee must make contact with the ground. Athletes must fully extend knees and hips and the DB overhead after each lunge step. The lunge segment is credited when the athlete gets both heels across the line and is standing tall with hips and knees fully extended. Shuffle steps between reps are not allowed and will result in a no rep. Athletes must alternate which foot leads for each rep. The athlete may start each 20’ foot section with either leg. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. In the event of a no rep for any reason, including moving the dumbbells out of the required position, the Athlete will go back to the last 5 foot section they completed.
Run:
The first rep of each run starts with the athlete’s feet clearly behind the start line (touching the line is not allowed). The athlete will run the prescribed feet. At each turn around point, the athlete must touch the floor with one hand behind the line to complete the rep before running back. Touching the line will not count and result in a no rep. The athlete must touch the floor behind the line. The feet do not need to cross the line during turnarounds. On the final run, the athlete must simply pass the line before beginning their next movement.
Handstand Walk:
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.” Athletes can not HS walk backwards, they must walk forward on their hands. Coming down from the hands at any time requires a restart from behind the last required line successfully crossed. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. The RX division must complete 10′ of handstand walking unbroken before the athlete can come down from the handstand walk.
“Atlantis”
For Time:
Athlete A
10 S2O Single DB 50/35
20’ DB Goblet Lunge
10 Line facing burpees
20’ DB Goblet Lunge
60’ Run
20’ Handstand Walk (5’ Unbroken)
10 S2O Single DB 50/35
20’ DB OH Lunge
10 Line facing burpees
20’ DB OH Lunge
Athlete B
10 S2O Single DB 50/35
20’ DB Goblet Lunge
10 Line facing burpees
20’ DB Goblet Lunge
60’ Run
20’ Handstand Walk (5’ Unbroken)
10 S2O Single DB 50/35
20’ DB OH Lunge
10 Line facing burpees
20’ DB OH Lunge
8:00 Cap
Workout performed relay style. Athlete A completes all work and then Athlete B completes all work.
Workout Flow
The workout begins with both athletes standing on the starting mat. At the call of 3. 2. 1. Go, Athlete A will advance towards the DB and perform the prescribed S2O reps. Once completed, Athlete A will perform the prescribed 20′ lunge.
Athlete A will place their DB down and perform their prescribed number of line facing burpees. After that, Athlete A will continue with the prescribed 20′ lunge.
At this point, Athlete A will place their DB down and complete the prescribed Run/HSW lengths. Once Athlete A has finished this movement they will work their way back to the starting mat, beginning with the prescribed S2O reps.
After those are completed, Athlete A will lunge 20’ back with the prescribed lunge type, perform their line facing burpees and finish with another 20’ of lunging.
Once Athlete A completes their round, Athlete B will perform the same workflow in the order and logistics described above. The clock stops once Athlete B completes crosses the finish line.
Tie Break
There is no tiebreak time.
Movement Standards
DB Shoulder to Overhead:
The dumbbells must be at the shoulders with the hands below the ears to begin each shoulder-to-overhead. At least one hex of the dumbbell must be touching the shoulder before starting each rep. A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved. The rep is credited when the dumbbells are locked out overhead. The athlete’s arms, hips, and legs must be fully extended before they lower the dumbbells.
DB Goblet Lunge:
Each lunge begins with the dumbbells in the goblet position, the feet together and the athlete standing tall with hips and knees extended. The Athlete must hold the dumbbell at the chest with both hands supporting it, any grip is permitted. The DB may NOT rest on one shoulder or be held in the hang position. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted. The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the goblet position before lowering the dumbbell.
At the bottom of the lunge, the trailing knee must make contact with the ground. Athletes must fully extend knees and hips after each lunge step. The lunge segment is credited when the athlete gets both heels across the line and is standing tall with hips and knees fully extended. Shuffle steps between reps are not allowed and will result in a no rep. Athletes must alternate which foot leads for each rep. The athlete may start each 20’ foot section with either leg. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. In the event of a no rep for any reason, including moving the dumbbells out of the required position, the Athlete will go back to the last 5 foot section they completed.
Line Facing Burpee:
Athletes will perform line facing burpees with the head closest to the line and the feet farthest away from the line. Athletes can jump or step down into the burpee position. At the bottom of the burpee, the athlete’s chest and thighs must make contact with the ground with the hands behind the line, with no part of the palm of fingers touching the line. Athletes can jump or step up from the burpee. The athlete must jump over the tape line with a two-foot take off and land on the opposite side of the tape line without touching the tape line with the feet.
If an athlete receives a no-rep, he will be required to re-do the movement from the beginning (starting with the burpee portion of the line facing burpee).
DB Overhead Lunge:
Each lunge begins with the dumbbell overhead, the feet together and the athlete standing tall with hips and knees extended. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted. A full grip around the handle of the dumbbell must be maintained for the duration of the lunge. Resting the head of the dumbbell in the hand is NOT allowed. The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the overhead position before lowering the dumbbell. During the lunge, the dumbbell must be above the height of the top of the athlete’s head. If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and return to the last completed 5-foot section in order to continue. There is no requirement to switch arms for each length.
At the bottom of the lunge, the trailing knee must make contact with the ground. Athletes must fully extend knees and hips and the DB overhead after each lunge step. The lunge segment is credited when the athlete gets both heels across the line and is standing tall with hips and knees fully extended. Shuffle steps between reps are not allowed and will result in a no rep. Athletes must alternate which foot leads for each rep. The athlete may start each 20’ foot section with either leg. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. In the event of a no rep for any reason, including moving the dumbbells out of the required position, the Athlete will go back to the last 5 foot section they completed.
Run:
The first rep of each run starts with the athlete’s feet clearly behind the start line (touching the line is not allowed). The athlete will run the prescribed feet. At each turn around point, the athlete must touch the floor with one hand behind the line to complete the rep before running back. Touching the line will not count and result in a no rep. The athlete must touch the floor behind the line. The feet do not need to cross the line during turnarounds. On the final run, the athlete must simply pass the line before beginning their next movement.
Handstand Walk:
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.” Athletes can not HS walk backwards, they must walk forward on their hands. Coming down from the hands at any time requires a restart from behind the last required line successfully crossed. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. The INT division must complete 5′ of handstand walking unbroken before the athlete can come down from the handstand walk.
“Atlantis”
For Time:
Athlete A
10 S2O Single DB 35/20
20’ DB Goblet Lunge
10 Line facing burpees
20’ DB Goblet Lunge
3×80′ Shuttle Run
10 S2O Single DB 35/20
20’ DB OH Lunge
10 Line facing burpees
20’ DB Goblet Lunge
Athlete B
10 S2O Single DB 35/20
20’ DB Goblet Lunge
10 Line facing burpees
20’ DB Goblet Lunge
3×80′ Shuttle Run
10 S2O Single DB 35/20
20’ DB OH Lunge
10 Line facing burpees
20’ DB Goblet Lunge
8:00 Cap
Workout performed relay style. Athlete A completes all work and then Athlete B completes all work.
Workout Flow
The workout begins with both athletes standing on the starting mat. At the call of 3. 2. 1. Go, Athlete A will advance towards the DB and perform the prescribed S2O reps. Once completed, Athlete A will perform the prescribed 20′ lunge.
Athlete A will place their DB down and perform their prescribed number of line facing burpees. After that, Athlete A will continue with the prescribed 20′ lunge.
At this point, Athlete A will place their DB down and complete the prescribed Run/HSW lengths. Once Athlete A has finished this movement they will work their way back to the starting mat, beginning with the prescribed S2O reps.
After those are completed, Athlete A will lunge 20’ back with the prescribed lunge type, perform their line facing burpees and finish with another 20’ of lunging.
Once Athlete A completes their round, Athlete B will perform the same workflow in the order and logistics described above. The clock stops once Athlete B completes crosses the finish line.
Tie Break
There is no tiebreak time.
Movement Standards
DB Shoulder to Overhead:
The dumbbells must be at the shoulders with the hands below the ears to begin each shoulder-to-overhead. At least one hex of the dumbbell must be touching the shoulder before starting each rep. A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved. The rep is credited when the dumbbells are locked out overhead. The athlete’s arms, hips, and legs must be fully extended before they lower the dumbbells.
DB Goblet Lunge:
Each lunge begins with the dumbbells in the goblet position, the feet together and the athlete standing tall with hips and knees extended. The Athlete must hold the dumbbell at the chest with both hands supporting it, any grip is permitted. The DB may NOT rest on one shoulder or be held in the hang position. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted. The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the goblet position before lowering the dumbbell.
At the bottom of the lunge, the trailing knee must make contact with the ground. Athletes must fully extend knees and hips after each lunge step. The lunge segment is credited when the athlete gets both heels across the line and is standing tall with hips and knees fully extended. Shuffle steps between reps are not allowed and will result in a no rep. Athletes must alternate which foot leads for each rep. The athlete may start each 20’ foot section with either leg. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. In the event of a no rep for any reason, including moving the dumbbells out of the required position, the Athlete will go back to the last 5 foot section they completed.
Line Facing Burpee:
Athletes will perform line facing burpees with the head closest to the line and the feet farthest away from the line. Athletes can jump or step down into the burpee position. At the bottom of the burpee, the athlete’s chest and thighs must make contact with the ground with the hands behind the line, with no part of the palm of fingers touching the line. Athletes can jump or step up from the burpee. The athlete must jump over the tape line with a two-foot take off and land on the opposite side of the tape line without touching the tape line with the feet.
If an athlete receives a no-rep, he will be required to re-do the movement from the beginning (starting with the burpee portion of the line facing burpee).
DB Overhead Lunge:
Each lunge begins with the dumbbell overhead, the feet together and the athlete standing tall with hips and knees extended. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted. A full grip around the handle of the dumbbell must be maintained for the duration of the lunge. Resting the head of the dumbbell in the hand is NOT allowed. The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the overhead position before lowering the dumbbell. During the lunge, the dumbbell must be above the height of the top of the athlete’s head. If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and return to the last completed 5-foot section in order to continue. There is no requirement to switch arms for each length.
At the bottom of the lunge, the trailing knee must make contact with the ground. Athletes must fully extend knees and hips and the DB overhead after each lunge step. The lunge segment is credited when the athlete gets both heels across the line and is standing tall with hips and knees fully extended. Shuffle steps between reps are not allowed and will result in a no rep. Athletes must alternate which foot leads for each rep. The athlete may start each 20’ foot section with either leg. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. In the event of a no rep for any reason, including moving the dumbbells out of the required position, the Athlete will go back to the last 5 foot section they completed.
Run:
The first rep of each run starts with the athlete’s feet clearly behind the start line (touching the line is not allowed). The athlete will run the prescribed feet. At each turn around point, the athlete must touch the floor with one hand behind the line to complete the rep before running back. Touching the line will not count and result in a no rep. The athlete must touch the floor behind the line. The feet do not need to cross the line during turnarounds. On the final run, the athlete must simply pass the line before beginning their next movement.
“Atlantis”
For Time:
Athlete A
10 S2O Single DB 50/35
20’ DB Goblet Lunge
10 Line facing burpees
20’ DB Goblet Lunge
60’ Run
20’ Handstand Walk (5’ Unbroken)
10 S2O Single DB 50/35
20’ DB OH Lunge
10 Line facing burpees
20’ DB OH Lunge
Athlete B
10 S2O Single DB 50/35
20’ DB Goblet Lunge
10 Line facing burpees
20’ DB Goblet Lunge
60’ Run
20’ Handstand Walk (5’ Unbroken)
10 S2O Single DB 50/35
20’ DB OH Lunge
10 Line facing burpees
20’ DB OH Lunge
8:00 Cap
Workout performed relay style. Athlete A completes all work and then Athlete B completes all work.
Workout Flow
The workout begins with both athletes standing on the starting mat. At the call of 3. 2. 1. Go, Athlete A will advance towards the DB and perform the prescribed S2O reps. Once completed, Athlete A will perform the prescribed 20′ lunge.
Athlete A will place their DB down and perform their prescribed number of line facing burpees. After that, Athlete A will continue with the prescribed 20′ lunge.
At this point, Athlete A will place their DB down and complete the prescribed Run/HSW lengths. Once Athlete A has finished this movement they will work their way back to the starting mat, beginning with the prescribed S2O reps.
After those are completed, Athlete A will lunge 20’ back with the prescribed lunge type, perform their line facing burpees and finish with another 20’ of lunging.
Once Athlete A completes their round, Athlete B will perform the same workflow in the order and logistics described above. The clock stops once Athlete B completes crosses the finish line.
Tie Break
There is no tiebreak time.
Movement Standards
DB Shoulder to Overhead:
The dumbbells must be at the shoulders with the hands below the ears to begin each shoulder-to-overhead. At least one hex of the dumbbell must be touching the shoulder before starting each rep. A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved. The rep is credited when the dumbbells are locked out overhead. The athlete’s arms, hips, and legs must be fully extended before they lower the dumbbells.
DB Goblet Lunge:
Each lunge begins with the dumbbells in the goblet position, the feet together and the athlete standing tall with hips and knees extended. The Athlete must hold the dumbbell at the chest with both hands supporting it, any grip is permitted. The DB may NOT rest on one shoulder or be held in the hang position. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted. The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the goblet position before lowering the dumbbell.
At the bottom of the lunge, the trailing knee must make contact with the ground. Athletes must fully extend knees and hips after each lunge step. The lunge segment is credited when the athlete gets both heels across the line and is standing tall with hips and knees fully extended. Shuffle steps between reps are not allowed and will result in a no rep. Athletes must alternate which foot leads for each rep. The athlete may start each 20’ foot section with either leg. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. In the event of a no rep for any reason, including moving the dumbbells out of the required position, the Athlete will go back to the last 5 foot section they completed.
Line Facing Burpee:
Athletes will perform line facing burpees with the head closest to the line and the feet farthest away from the line. Athletes can jump or step down into the burpee position. At the bottom of the burpee, the athlete’s chest and thighs must make contact with the ground with the hands behind the line, with no part of the palm of fingers touching the line. Athletes can jump or step up from the burpee. The athlete must jump over the tape line with a two-foot take off and land on the opposite side of the tape line without touching the tape line with the feet.
If an athlete receives a no-rep, he will be required to re-do the movement from the beginning (starting with the burpee portion of the line facing burpee).
DB Overhead Lunge:
Each lunge begins with the dumbbell overhead, the feet together and the athlete standing tall with hips and knees extended. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted. A full grip around the handle of the dumbbell must be maintained for the duration of the lunge. Resting the head of the dumbbell in the hand is NOT allowed. The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the overhead position before lowering the dumbbell. During the lunge, the dumbbell must be above the height of the top of the athlete’s head. If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and return to the last completed 5-foot section in order to continue. There is no requirement to switch arms for each length.
At the bottom of the lunge, the trailing knee must make contact with the ground. Athletes must fully extend knees and hips and the DB overhead after each lunge step. The lunge segment is credited when the athlete gets both heels across the line and is standing tall with hips and knees fully extended. Shuffle steps between reps are not allowed and will result in a no rep. Athletes must alternate which foot leads for each rep. The athlete may start each 20’ foot section with either leg. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. In the event of a no rep for any reason, including moving the dumbbells out of the required position, the Athlete will go back to the last 5 foot section they completed.
Run:
The first rep of each run starts with the athlete’s feet clearly behind the start line (touching the line is not allowed). The athlete will run the prescribed feet. At each turn around point, the athlete must touch the floor with one hand behind the line to complete the rep before running back. Touching the line will not count and result in a no rep. The athlete must touch the floor behind the line. The feet do not need to cross the line during turnarounds. On the final run, the athlete must simply pass the line before beginning their next movement.
Handstand Walk:
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.” Athletes can not HS walk backwards, they must walk forward on their hands. Coming down from the hands at any time requires a restart from behind the last required line successfully crossed. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. The 35+ division must complete 5′ of handstand walking unbroken before the athlete can come down from the handstand walk.
“Atlantis”
For Time:
Athlete A
10 S2O Single DB 50/35
20’ DB Goblet Lunge
10 Line facing burpees
20’ DB Goblet Lunge
60’ Run
20’ Handstand Walk (5’ Unbroken)
10 S2O Single DB 50/35
20’ DB OH Lunge
10 Line facing burpees
20’ DB Goblet Lunge
Athlete B
10 S2O Single DB 50/35
20’ DB Goblet Lunge
10 Line facing burpees
20’ DB Goblet Lunge
60’ Run
20’ Handstand Walk (5’ Unbroken)
10 S2O Single DB 50/35
20’ DB OH Lunge
10 Line facing burpees
20’ DB Goblet Lunge
8:00 Cap
Workout performed relay style. Athlete A completes all work and then Athlete B completes all work.
Workout Flow
The workout begins with both athletes standing on the starting mat. At the call of 3. 2. 1. Go, Athlete A will advance towards the DB and perform the prescribed S2O reps. Once completed, Athlete A will perform the prescribed 20′ lunge.
Athlete A will place their DB down and perform their prescribed number of line facing burpees. After that, Athlete A will continue with the prescribed 20′ lunge.
At this point, Athlete A will place their DB down and complete the prescribed Run/HSW lengths. Once Athlete A has finished this movement they will work their way back to the starting mat, beginning with the prescribed S2O reps.
After those are completed, Athlete A will lunge 20’ back with the prescribed lunge type, perform their line facing burpees and finish with another 20’ of lunging.
Once Athlete A completes their round, Athlete B will perform the same workflow in the order and logistics described above. The clock stops once Athlete B completes crosses the finish line.
Tie Break
There is no tiebreak time.
Movement Standards
DB Shoulder to Overhead:
The dumbbells must be at the shoulders with the hands below the ears to begin each shoulder-to-overhead. At least one hex of the dumbbell must be touching the shoulder before starting each rep. A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved. The rep is credited when the dumbbells are locked out overhead. The athlete’s arms, hips, and legs must be fully extended before they lower the dumbbells.
DB Goblet Lunge:
Each lunge begins with the dumbbells in the goblet position, the feet together and the athlete standing tall with hips and knees extended. The Athlete must hold the dumbbell at the chest with both hands supporting it, any grip is permitted. The DB may NOT rest on one shoulder or be held in the hang position. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted. The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the goblet position before lowering the dumbbell.
At the bottom of the lunge, the trailing knee must make contact with the ground. Athletes must fully extend knees and hips after each lunge step. The lunge segment is credited when the athlete gets both heels across the line and is standing tall with hips and knees fully extended. Shuffle steps between reps are not allowed and will result in a no rep. Athletes must alternate which foot leads for each rep. The athlete may start each 20’ foot section with either leg. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. In the event of a no rep for any reason, including moving the dumbbells out of the required position, the Athlete will go back to the last 5 foot section they completed.
Line Facing Burpee:
Athletes will perform line facing burpees with the head closest to the line and the feet farthest away from the line. Athletes can jump or step down into the burpee position. At the bottom of the burpee, the athlete’s chest and thighs must make contact with the ground with the hands behind the line, with no part of the palm of fingers touching the line. Athletes can jump or step up from the burpee. The athlete must jump over the tape line with a two-foot take off and land on the opposite side of the tape line without touching the tape line with the feet.
If an athlete receives a no-rep, he will be required to re-do the movement from the beginning (starting with the burpee portion of the line facing burpee).
DB Overhead Lunge:
Each lunge begins with the dumbbell overhead, the feet together and the athlete standing tall with hips and knees extended. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted. A full grip around the handle of the dumbbell must be maintained for the duration of the lunge. Resting the head of the dumbbell in the hand is NOT allowed. The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the overhead position before lowering the dumbbell. During the lunge, the dumbbell must be above the height of the top of the athlete’s head. If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and return to the last completed 5-foot section in order to continue. There is no requirement to switch arms for each length.
At the bottom of the lunge, the trailing knee must make contact with the ground. Athletes must fully extend knees and hips and the DB overhead after each lunge step. The lunge segment is credited when the athlete gets both heels across the line and is standing tall with hips and knees fully extended. Shuffle steps between reps are not allowed and will result in a no rep. Athletes must alternate which foot leads for each rep. The athlete may start each 20’ foot section with either leg. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. In the event of a no rep for any reason, including moving the dumbbells out of the required position, the Athlete will go back to the last 5 foot section they completed.
Run:
The first rep of each run starts with the athlete’s feet clearly behind the start line (touching the line is not allowed). The athlete will run the prescribed feet. At each turn around point, the athlete must touch the floor with one hand behind the line to complete the rep before running back. Touching the line will not count and result in a no rep. The athlete must touch the floor behind the line. The feet do not need to cross the line during turnarounds. On the final run, the athlete must simply pass the line before beginning their next movement.
Handstand Walk:
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.” Athletes can not HS walk backwards, they must walk forward on their hands. Coming down from the hands at any time requires a restart from behind the last required line successfully crossed. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. The 45+ division must complete 5′ of handstand walking unbroken before the athlete can come down from the handstand walk.
