Valor Fitness brings you Cannonballs where individuals will take-on two scored events, starting with a clean complex, followed by a gritty high-energy and exciting race down the floor with strongman sandbags.
See below for workout variations, standards and workout flow.
Cannonballs will feature strongman sandbags.
“Cannonballs”
On a 10:00 running clock:
Part 1
For Max Load
0:00-4:00
Clean + Hang Clean Complex
4:00-5:00 rest
Part 2
For Time
5:00-10:00
14 Burpee Box Jump Overs (24″/20″)
8 Sandbag Cleans (150/100)
14 Burpee Box Jump Overs (24″/20″)
120′ Bearhug Sandbag Carry (200/150)
14 Sandbag Deadlift (200/150)
120′ Bearhug Sandbag Carry (200/150)
Workout Flow
Cannonballs features two scoring chances. The workout begins with athletes standing behind their empty barbell. At the call of 3. 2. 1. Go, athletes will have from 0:00 to 4:00 to complete as many attempts as desired of the complex featuring a clean and a hang clean.
Athletes can lift up until the 4:00 mark on the clock. As long as the athlete begins their lift before the 4:00 mark on the clock, he can complete the lift. The score for part one will be the single highest successful lift by the athlete.
Athletes must declare and confirm with their judge the weight on the barbell before beginning each lift. Judges will not assist in loading the barbell.
From the 4:00 – 5:00 mark, athletes will have a mandatory rest and transition period. Athletes will move down the floor during this transition period and stand behind the start line on the starting mat for their assigned lane.
At the 5:00 mark, athletes will have until the 10:00 mark on the clock to complete the second part of the workout. The second part of the workout is for time.
At the 5:00 mark, athletes will step towards their box and perform the prescribed number of burpee box jump overs. Once complete, athletes will move to their sandbag and complete the prescribed number of sandbag cleans with the lighter of the two sandbags. Once complete, the athlete will move back to the box and perform the prescribed number of burpee box jump overs.
Once all burpee box jump overs are complete, the athlete will move to the heavier of the two sandbags and complete a 120’ bearhug sandbag carry. 120’ will equal two down and back trips of the competition floor (30’ down and 30’ back).
Once complete, the athlete will complete the prescribed total of sandbag deadlifts. Once complete, the athlete will finish the workout with another 120’ bearhug sandbag carry. The clock stops once the athlete crosses the finish line. The tiebreak for part 1 is the score for part 2. The tiebreak for part 2 is the score for part 1.
Tie Break
The tiebreak for part 1 is the score for part 2. The tiebreak for part 2 is the score for part 1.
Movement Standards
Clean Complex (Clean + Hang Clean): The lift begins with the barbell on the ground. The athlete will lift the barbell in one motion and catch the barbell in the front rack position. The athlete can catch the barbell in either the power or squat position. The athlete can not pause in the hang position when attempting the clean portion of the complex. The rep is credited when the athlete stands tall with knees and hips locked and the barbell in the front rack position.
Once the judge confirms the clean rep approved, the athlete can then begin the hang clean portion of the complex.
The athlete will then move the barbell into the hang position. Any hang position is allowed. The bumper plates can not touch the ground. The athlete will then lift the barbell and catch the barbell in the front rack position. The athlete can catch the barbell in either the power or squat position. The rep is credited when the athlete stands tall with knees and hips locked and the barbell in the front rack position.
During the complex, the athlete can not return the barbell to the ground or let go of the barbell. If an athlete fails any part of the lift, he can re-try the portion of the complex he failed, as long as he doesn’t return the barbell to the ground. Clips must be on the barbell during all lifts.
Each athlete will have the following weights: 4x45lb, 2x35lb, 2x25lb, 2x15lb, 2x10lb, 2x5lb, 2×2.5lb
Burpee Box Jump Over: Athletes start each rep standing on their feet. Athletes will complete each burpee laterally facing the box. Athletes can jump or step down to the ground. Chest and thighs must clearly make contact with the ground. Athletes can step or jump off the ground. Athletes must jump over the box, stepping is not allowed. Lateral and forward facing jumps over the box are allowed. Athletes can clear the box or jump on top of the box. Athletes can jump down or step off the box.
Sandbag Clean: Athletes must take the sandbag from the ground and move the sandbag on top of the shoulder. The rep is credited when the sandbag sits atop the shoulder with hips and knees extended and locked. Athletes can drop the bag over their shoulder to the floor behind them. Athletes can perform touch-and-go reps of the sandbag clean. If performing touch-and-go reps, the bag must touch the ground at the start of each rep. Throwing the bag around the shoulder will result in a no rep. The bag must go above the shoulder, not around.
Sandbag Deadlift: Athletes must pick the sandbag up from the ground and have their body fully extended with clear lock out of the knees and hips. Athletes’ feet can not be in a wide sumo stance. The sandbag must touch the ground at the bottom of each rep.
Sandbag Carry: The sandbag will start on the ground behind the designated start line. The sandbag must be held in front of the athlete’s chest, with arms wrapped around the side of the sandbag. The sandbag shall not be carried on the athlete’s shoulder. The Athlete must have the sandbag in full control before starting their carry. The Athlete must step over the designated line with both feet before dropping the bag and the bag must clear the line when putting it down. If the athlete drops the sandbag at any point during the carry, the athlete can pick the sandbag up from where it was dropped and then continue the carry.
“Cannonballs”
On a 10:00 running clock:
Part 1
For Max Load
0:00-4:00
Clean + Hang Clean Complex
4:00-5:00 rest
Part 2
For Time
5:00-10:00
14 Burpee Box Jump Overs (24″/20″)
8 Sandbag Cleans (100/70)
14 Burpee Box Jump Overs (24″/20″)
120′ Bearhug Sandbag Carry (150/100)
14 Sandbag Deadlift (150/100)
120′ Bearhug Sandbag Carry (150/100)
Workout Flow
Cannonballs features two scoring chances. The workout begins with athletes standing behind their empty barbell. At the call of 3. 2. 1. Go, athletes will have from 0:00 to 4:00 to complete as many attempts as desired of the complex featuring a clean and a hang clean.
Athletes can lift up until the 4:00 mark on the clock. As long as the athlete begins their lift before the 4:00 mark on the clock, he can complete the lift. The score for part one will be the single highest successful lift by the athlete.
Athletes must declare and confirm with their judge the weight on the barbell before beginning each lift. Judges will not assist in loading the barbell.
From the 4:00 – 5:00 mark, athletes will have a mandatory rest and transition period. Athletes will move down the floor during this transition period and stand behind the start line on the starting mat for their assigned lane.
At the 5:00 mark, athletes will have until the 10:00 mark on the clock to complete the second part of the workout. The second part of the workout is for time.
At the 5:00 mark, athletes will step towards their box and perform the prescribed number of burpee box jump overs. Once complete, athletes will move to their sandbag and complete the prescribed number of sandbag cleans with the lighter of the two sandbags. Once complete, the athlete will move back to the box and perform the prescribed number of burpee box jump overs.
Once all burpee box jump overs are complete, the athlete will move to the heavier of the two sandbags and complete a 120’ bearhug sandbag carry. 120’ will equal two down and back trips of the competition floor (30’ down and 30’ back).
Once complete, the athlete will complete the prescribed total of sandbag deadlifts. Once complete, the athlete will finish the workout with another 120’ bearhug sandbag carry. The clock stops once the athlete crosses the finish line. The tiebreak for part 1 is the score for part 2. The tiebreak for part 2 is the score for part 1.
Tie Break
The tiebreak for part 1 is the score for part 2. The tiebreak for part 2 is the score for part 1.
Movement Standards
Clean Complex (Clean + Hang Clean): The lift begins with the barbell on the ground. The athlete will lift the barbell in one motion and catch the barbell in the front rack position. The athlete can catch the barbell in either the power or squat position. The athlete can not pause in the hang position when attempting the clean portion of the complex. The rep is credited when the athlete stands tall with knees and hips locked and the barbell in the front rack position.
Once the judge confirms the clean rep approved, the athlete can then begin the hang clean portion of the complex.
The athlete will then move the barbell into the hang position. Any hang position is allowed. The bumper plates can not touch the ground. The athlete will then lift the barbell and catch the barbell in the front rack position. The athlete can catch the barbell in either the power or squat position. The rep is credited when the athlete stands tall with knees and hips locked and the barbell in the front rack position.
During the complex, the athlete can not return the barbell to the ground or let go of the barbell. If an athlete fails any part of the lift, he can re-try the portion of the complex he failed, as long as he doesn’t return the barbell to the ground. Clips must be on the barbell during all lifts.
Each athlete will have the following weights: 4x45lb, 2x35lb, 2x25lb, 2x15lb, 2x10lb, 2x5lb, 2×2.5lb
Burpee Box Jump Over: Athletes start each rep standing on their feet. Athletes will complete each burpee laterally facing the box. Athletes can jump or step down to the ground. Chest and thighs must clearly make contact with the ground. Athletes can step or jump off the ground. Athletes must jump over the box, stepping is not allowed. Lateral and forward facing jumps over the box are allowed. Athletes can clear the box or jump on top of the box. Athletes can jump down or step off the box.
Sandbag Clean: Athletes must take the sandbag from the ground and move the sandbag on top of the shoulder. The rep is credited when the sandbag sits atop the shoulder with hips and knees extended and locked. Athletes can drop the bag over their shoulder to the floor behind them. Athletes can perform touch-and-go reps of the sandbag clean. If performing touch-and-go reps, the bag must touch the ground at the start of each rep. Throwing the bag around the shoulder will result in a no rep. The bag must go above the shoulder, not around.
Sandbag Deadlift: Athletes must pick the sandbag up from the ground and have their body fully extended with clear lock out of the knees and hips. Athletes’ feet can not be in a wide sumo stance. The sandbag must touch the ground at the bottom of each rep.
Sandbag Carry: The sandbag will start on the ground behind the designated start line. The sandbag must be held in front of the athlete’s chest, with arms wrapped around the side of the sandbag. The sandbag shall not be carried on the athlete’s shoulder. The Athlete must have the sandbag in full control before starting their carry. The Athlete must step over the designated line with both feet before dropping the bag and the bag must clear the line when putting it down. If the athlete drops the sandbag at any point during the carry, the athlete can pick the sandbag up from where it was dropped and then continue the carry.
“Cannonballs”
On a 10:00 running clock:
Part 1
For Max Load
0:00-4:00
Clean + Hang Clean Complex
4:00-5:00 rest
Part 2
For Time
5:00-10:00
14 Burpee Box Jump Overs (24″/20″)
8 Sandbag Cleans (100/70)
14 Burpee Box Jump Overs (24″/20″)
120′ Bearhug Sandbag Carry (150/100)
14 Sandbag Deadlift (150/100)
120′ Bearhug Sandbag Carry (150/100)
Workout Flow
Cannonballs features two scoring chances. The workout begins with athletes standing behind their empty barbell. At the call of 3. 2. 1. Go, athletes will have from 0:00 to 4:00 to complete as many attempts as desired of the complex featuring a clean and a hang clean.
Athletes can lift up until the 4:00 mark on the clock. As long as the athlete begins their lift before the 4:00 mark on the clock, he can complete the lift. The score for part one will be the single highest successful lift by the athlete.
Athletes must declare and confirm with their judge the weight on the barbell before beginning each lift. Judges will not assist in loading the barbell.
From the 4:00 – 5:00 mark, athletes will have a mandatory rest and transition period. Athletes will move down the floor during this transition period and stand behind the start line on the starting mat for their assigned lane.
At the 5:00 mark, athletes will have until the 10:00 mark on the clock to complete the second part of the workout. The second part of the workout is for time.
At the 5:00 mark, athletes will step towards their box and perform the prescribed number of burpee box jump overs. Once complete, athletes will move to their sandbag and complete the prescribed number of sandbag cleans with the lighter of the two sandbags. Once complete, the athlete will move back to the box and perform the prescribed number of burpee box jump overs.
Once all burpee box jump overs are complete, the athlete will move to the heavier of the two sandbags and complete a 120’ bearhug sandbag carry. 120’ will equal two down and back trips of the competition floor (30’ down and 30’ back).
Once complete, the athlete will complete the prescribed total of sandbag deadlifts. Once complete, the athlete will finish the workout with another 120’ bearhug sandbag carry. The clock stops once the athlete crosses the finish line. The tiebreak for part 1 is the score for part 2. The tiebreak for part 2 is the score for part 1.
Tie Break
The tiebreak for part 1 is the score for part 2. The tiebreak for part 2 is the score for part 1.
Movement Standards
Clean Complex (Clean + Hang Clean): The lift begins with the barbell on the ground. The athlete will lift the barbell in one motion and catch the barbell in the front rack position. The athlete can catch the barbell in either the power or squat position. The athlete can not pause in the hang position when attempting the clean portion of the complex. The rep is credited when the athlete stands tall with knees and hips locked and the barbell in the front rack position.
Once the judge confirms the clean rep approved, the athlete can then begin the hang clean portion of the complex.
The athlete will then move the barbell into the hang position. Any hang position is allowed. The bumper plates can not touch the ground. The athlete will then lift the barbell and catch the barbell in the front rack position. The athlete can catch the barbell in either the power or squat position. The rep is credited when the athlete stands tall with knees and hips locked and the barbell in the front rack position.
During the complex, the athlete can not return the barbell to the ground or let go of the barbell. If an athlete fails any part of the lift, he can re-try the portion of the complex he failed, as long as he doesn’t return the barbell to the ground. Clips must be on the barbell during all lifts.
Each athlete will have the following weights: 4x45lb, 2x35lb, 2x25lb, 2x15lb, 2x10lb, 2x5lb, 2×2.5lb
Burpee Box Jump Over: Athletes start each rep standing on their feet. Athletes will complete each burpee laterally facing the box. Athletes can jump or step down to the ground. Chest and thighs must clearly make contact with the ground. Athletes can step or jump off the ground. Athletes must jump over the box, stepping is not allowed. Lateral and forward facing jumps over the box are allowed. Athletes can clear the box or jump on top of the box. Athletes can jump down or step off the box.
Sandbag Clean: Athletes must take the sandbag from the ground and move the sandbag on top of the shoulder. The rep is credited when the sandbag sits atop the shoulder with hips and knees extended and locked. Athletes can drop the bag over their shoulder to the floor behind them. Athletes can perform touch-and-go reps of the sandbag clean. If performing touch-and-go reps, the bag must touch the ground at the start of each rep. Throwing the bag around the shoulder will result in a no rep. The bag must go above the shoulder, not around.
Sandbag Deadlift: Athletes must pick the sandbag up from the ground and have their body fully extended with clear lock out of the knees and hips. Athletes’ feet can not be in a wide sumo stance. The sandbag must touch the ground at the bottom of each rep.
Sandbag Carry: The sandbag will start on the ground behind the designated start line. The sandbag must be held in front of the athlete’s chest, with arms wrapped around the side of the sandbag. The sandbag shall not be carried on the athlete’s shoulder. The Athlete must have the sandbag in full control before starting their carry. The Athlete must step over the designated line with both feet before dropping the bag and the bag must clear the line when putting it down. If the athlete drops the sandbag at any point during the carry, the athlete can pick the sandbag up from where it was dropped and then continue the carry.
“Cannonballs”
On a 10:00 running clock:
Part 1
For Max Load
0:00-4:00
Clean + Hang Clean Complex
4:00-5:00 rest
Part 2
For Time
5:00-10:00
14 Burpee Box Jump Overs (24″/20″)
8 Sandbag Cleans (100/70)
14 Burpee Box Jump Overs (24″/20″)
120′ Bearhug Sandbag Carry (150/100)
14 Sandbag Deadlift (150/100)
120′ Bearhug Sandbag Carry (150/100)
Workout Flow
Cannonballs features two scoring chances. The workout begins with athletes standing behind their empty barbell. At the call of 3. 2. 1. Go, athletes will have from 0:00 to 4:00 to complete as many attempts as desired of the complex featuring a clean and a hang clean.
Athletes can lift up until the 4:00 mark on the clock. As long as the athlete begins their lift before the 4:00 mark on the clock, he can complete the lift. The score for part one will be the single highest successful lift by the athlete.
Athletes must declare and confirm with their judge the weight on the barbell before beginning each lift. Judges will not assist in loading the barbell.
From the 4:00 – 5:00 mark, athletes will have a mandatory rest and transition period. Athletes will move down the floor during this transition period and stand behind the start line on the starting mat for their assigned lane.
At the 5:00 mark, athletes will have until the 10:00 mark on the clock to complete the second part of the workout. The second part of the workout is for time.
At the 5:00 mark, athletes will step towards their box and perform the prescribed number of burpee box jump overs. Once complete, athletes will move to their sandbag and complete the prescribed number of sandbag cleans with the lighter of the two sandbags. Once complete, the athlete will move back to the box and perform the prescribed number of burpee box jump overs.
Once all burpee box jump overs are complete, the athlete will move to the heavier of the two sandbags and complete a 120’ bearhug sandbag carry. 120’ will equal two down and back trips of the competition floor (30’ down and 30’ back).
Once complete, the athlete will complete the prescribed total of sandbag deadlifts. Once complete, the athlete will finish the workout with another 120’ bearhug sandbag carry. The clock stops once the athlete crosses the finish line. The tiebreak for part 1 is the score for part 2. The tiebreak for part 2 is the score for part 1.
Tie Break
The tiebreak for part 1 is the score for part 2. The tiebreak for part 2 is the score for part 1.
Movement Standards
Clean Complex (Clean + Hang Clean): The lift begins with the barbell on the ground. The athlete will lift the barbell in one motion and catch the barbell in the front rack position. The athlete can catch the barbell in either the power or squat position. The athlete can not pause in the hang position when attempting the clean portion of the complex. The rep is credited when the athlete stands tall with knees and hips locked and the barbell in the front rack position.
Once the judge confirms the clean rep approved, the athlete can then begin the hang clean portion of the complex.
The athlete will then move the barbell into the hang position. Any hang position is allowed. The bumper plates can not touch the ground. The athlete will then lift the barbell and catch the barbell in the front rack position. The athlete can catch the barbell in either the power or squat position. The rep is credited when the athlete stands tall with knees and hips locked and the barbell in the front rack position.
During the complex, the athlete can not return the barbell to the ground or let go of the barbell. If an athlete fails any part of the lift, he can re-try the portion of the complex he failed, as long as he doesn’t return the barbell to the ground. Clips must be on the barbell during all lifts.
Each athlete will have the following weights: 4x45lb, 2x35lb, 2x25lb, 2x15lb, 2x10lb, 2x5lb, 2×2.5lb
Burpee Box Jump Over: Athletes start each rep standing on their feet. Athletes will complete each burpee laterally facing the box. Athletes can jump or step down to the ground. Chest and thighs must clearly make contact with the ground. Athletes can step or jump off the ground. Athletes must jump over the box, stepping is not allowed. Lateral and forward facing jumps over the box are allowed. Athletes can clear the box or jump on top of the box. Athletes can jump down or step off the box.
Sandbag Clean: Athletes must take the sandbag from the ground and move the sandbag on top of the shoulder. The rep is credited when the sandbag sits atop the shoulder with hips and knees extended and locked. Athletes can drop the bag over their shoulder to the floor behind them. Athletes can perform touch-and-go reps of the sandbag clean. If performing touch-and-go reps, the bag must touch the ground at the start of each rep. Throwing the bag around the shoulder will result in a no rep. The bag must go above the shoulder, not around.
Sandbag Deadlift: Athletes must pick the sandbag up from the ground and have their body fully extended with clear lock out of the knees and hips. Athletes’ feet can not be in a wide sumo stance. The sandbag must touch the ground at the bottom of each rep.
Sandbag Carry: The sandbag will start on the ground behind the designated start line. The sandbag must be held in front of the athlete’s chest, with arms wrapped around the side of the sandbag. The sandbag shall not be carried on the athlete’s shoulder. The Athlete must have the sandbag in full control before starting their carry. The Athlete must step over the designated line with both feet before dropping the bag and the bag must clear the line when putting it down. If the athlete drops the sandbag at any point during the carry, the athlete can pick the sandbag up from where it was dropped and then continue the carry.
“Cannonballs”
On a 10:00 running clock:
Part 1
For Max Load
0:00-4:00
Clean + Hang Clean Complex
4:00-5:00 rest
Part 2
For Time
5:00-10:00
12 Burpee Box Jump Overs (24″/20″)
6 Sandbag Cleans (100/50)
12 Burpee Box Jump Overs (24″/20″)
120′ Bearhug Sandbag Carry (150/70)
12 Sandbag Deadlift (150/70)
120′ Bearhug Sandbag Carry (150/70)
Workout Flow
Cannonballs features two scoring chances. The workout begins with athletes standing behind their empty barbell. At the call of 3. 2. 1. Go, athletes will have from 0:00 to 4:00 to complete as many attempts as desired of the complex featuring a clean and a hang clean.
Athletes can lift up until the 4:00 mark on the clock. As long as the athlete begins their lift before the 4:00 mark on the clock, he can complete the lift. The score for part one will be the single highest successful lift by the athlete.
Athletes must declare and confirm with their judge the weight on the barbell before beginning each lift. Judges will not assist in loading the barbell.
From the 4:00 – 5:00 mark, athletes will have a mandatory rest and transition period. Athletes will move down the floor during this transition period and stand behind the start line on the starting mat for their assigned lane.
At the 5:00 mark, athletes will have until the 10:00 mark on the clock to complete the second part of the workout. The second part of the workout is for time.
At the 5:00 mark, athletes will step towards their box and perform the prescribed number of burpee box jump overs. Once complete, athletes will move to their sandbag and complete the prescribed number of sandbag cleans with the lighter of the two sandbags. Once complete, the athlete will move back to the box and perform the prescribed number of burpee box jump overs.
Once all burpee box jump overs are complete, the athlete will move to the heavier of the two sandbags and complete a 120’ bearhug sandbag carry. 120’ will equal two down and back trips of the competition floor (30’ down and 30’ back).
Once complete, the athlete will complete the prescribed total of sandbag deadlifts. Once complete, the athlete will finish the workout with another 120’ bearhug sandbag carry. The clock stops once the athlete crosses the finish line. The tiebreak for part 1 is the score for part 2. The tiebreak for part 2 is the score for part 1.
Tie Break
The tiebreak for part 1 is the score for part 2. The tiebreak for part 2 is the score for part 1.
Movement Standards
Clean Complex (Clean + Hang Clean): The lift begins with the barbell on the ground. The athlete will lift the barbell in one motion and catch the barbell in the front rack position. The athlete can catch the barbell in either the power or squat position. The athlete can not pause in the hang position when attempting the clean portion of the complex. The rep is credited when the athlete stands tall with knees and hips locked and the barbell in the front rack position.
Once the judge confirms the clean rep approved, the athlete can then begin the hang clean portion of the complex.
The athlete will then move the barbell into the hang position. Any hang position is allowed. The bumper plates can not touch the ground. The athlete will then lift the barbell and catch the barbell in the front rack position. The athlete can catch the barbell in either the power or squat position. The rep is credited when the athlete stands tall with knees and hips locked and the barbell in the front rack position.
During the complex, the athlete can not return the barbell to the ground or let go of the barbell. If an athlete fails any part of the lift, he can re-try the portion of the complex he failed, as long as he doesn’t return the barbell to the ground. Clips must be on the barbell during all lifts.
Each athlete will have the following weights: 4x45lb, 2x35lb, 2x25lb, 2x15lb, 2x10lb, 2x5lb, 2×2.5lb
Burpee Box Jump Over: Athletes start each rep standing on their feet. Athletes will complete each burpee laterally facing the box. Athletes can jump or step down to the ground. Chest and thighs must clearly make contact with the ground. Athletes can step or jump off the ground. Athletes must jump over the box, stepping is not allowed. Lateral and forward facing jumps over the box are allowed. Athletes can clear the box or jump on top of the box. Athletes can jump down or step off the box.
Sandbag Clean: Athletes must take the sandbag from the ground and move the sandbag on top of the shoulder. The rep is credited when the sandbag sits atop the shoulder with hips and knees extended and locked. Athletes can drop the bag over their shoulder to the floor behind them. Athletes can perform touch-and-go reps of the sandbag clean. If performing touch-and-go reps, the bag must touch the ground at the start of each rep. Throwing the bag around the shoulder will result in a no rep. The bag must go above the shoulder, not around.
Sandbag Deadlift: Athletes must pick the sandbag up from the ground and have their body fully extended with clear lock out of the knees and hips. Athletes’ feet can not be in a wide sumo stance. The sandbag must touch the ground at the bottom of each rep.
Sandbag Carry: The sandbag will start on the ground behind the designated start line. The sandbag must be held in front of the athlete’s chest, with arms wrapped around the side of the sandbag. The sandbag shall not be carried on the athlete’s shoulder. The Athlete must have the sandbag in full control before starting their carry. The Athlete must step over the designated line with both feet before dropping the bag and the bag must clear the line when putting it down. If the athlete drops the sandbag at any point during the carry, the athlete can pick the sandbag up from where it was dropped and then continue the carry.
“Cannonballs”
On a 10:00 running clock:
Part 1
For Max Load
0:00-4:00
Clean + Hang Clean Complex
4:00-5:00 rest
Part 2
For Time
5:00-10:00
12 Burpee Box Jump Overs (24″/20″)
6 Sandbag Cleans (100/50)
12 Burpee Box Jump Overs (24″/20″)
120′ Bearhug Sandbag Carry (150/70)
12 Sandbag Deadlift (150/70)
120′ Bearhug Sandbag Carry (150/70)
Workout Flow
Cannonballs features two scoring chances. The workout begins with athletes standing behind their empty barbell. At the call of 3. 2. 1. Go, athletes will have from 0:00 to 4:00 to complete as many attempts as desired of the complex featuring a clean and a hang clean.
Athletes can lift up until the 4:00 mark on the clock. As long as the athlete begins their lift before the 4:00 mark on the clock, he can complete the lift. The score for part one will be the single highest successful lift by the athlete.
Athletes must declare and confirm with their judge the weight on the barbell before beginning each lift. Judges will not assist in loading the barbell.
From the 4:00 – 5:00 mark, athletes will have a mandatory rest and transition period. Athletes will move down the floor during this transition period and stand behind the start line on the starting mat for their assigned lane.
At the 5:00 mark, athletes will have until the 10:00 mark on the clock to complete the second part of the workout. The second part of the workout is for time.
At the 5:00 mark, athletes will step towards their box and perform the prescribed number of burpee box jump overs. Once complete, athletes will move to their sandbag and complete the prescribed number of sandbag cleans with the lighter of the two sandbags. Once complete, the athlete will move back to the box and perform the prescribed number of burpee box jump overs.
Once all burpee box jump overs are complete, the athlete will move to the heavier of the two sandbags and complete a 120’ bearhug sandbag carry. 120’ will equal two down and back trips of the competition floor (30’ down and 30’ back).
Once complete, the athlete will complete the prescribed total of sandbag deadlifts. Once complete, the athlete will finish the workout with another 120’ bearhug sandbag carry. The clock stops once the athlete crosses the finish line. The tiebreak for part 1 is the score for part 2. The tiebreak for part 2 is the score for part 1.
Tie Break
The tiebreak for part 1 is the score for part 2. The tiebreak for part 2 is the score for part 1.
Movement Standards
Clean Complex (Clean + Hang Clean): The lift begins with the barbell on the ground. The athlete will lift the barbell in one motion and catch the barbell in the front rack position. The athlete can catch the barbell in either the power or squat position. The athlete can not pause in the hang position when attempting the clean portion of the complex. The rep is credited when the athlete stands tall with knees and hips locked and the barbell in the front rack position.
Once the judge confirms the clean rep approved, the athlete can then begin the hang clean portion of the complex.
The athlete will then move the barbell into the hang position. Any hang position is allowed. The bumper plates can not touch the ground. The athlete will then lift the barbell and catch the barbell in the front rack position. The athlete can catch the barbell in either the power or squat position. The rep is credited when the athlete stands tall with knees and hips locked and the barbell in the front rack position.
During the complex, the athlete can not return the barbell to the ground or let go of the barbell. If an athlete fails any part of the lift, he can re-try the portion of the complex he failed, as long as he doesn’t return the barbell to the ground. Clips must be on the barbell during all lifts.
Each athlete will have the following weights: 4x45lb, 2x35lb, 2x25lb, 2x15lb, 2x10lb, 2x5lb, 2×2.5lb
Burpee Box Jump Over: Athletes start each rep standing on their feet. Athletes will complete each burpee laterally facing the box. Athletes can jump or step down to the ground. Chest and thighs must clearly make contact with the ground. Athletes can step or jump off the ground. Athletes must jump over the box, stepping is not allowed. Lateral and forward facing jumps over the box are allowed. Athletes can clear the box or jump on top of the box. Athletes can jump down or step off the box.
Sandbag Clean: Athletes must take the sandbag from the ground and move the sandbag on top of the shoulder. The rep is credited when the sandbag sits atop the shoulder with hips and knees extended and locked. Athletes can drop the bag over their shoulder to the floor behind them. Athletes can perform touch-and-go reps of the sandbag clean. If performing touch-and-go reps, the bag must touch the ground at the start of each rep. Throwing the bag around the shoulder will result in a no rep. The bag must go above the shoulder, not around.
Sandbag Deadlift: Athletes must pick the sandbag up from the ground and have their body fully extended with clear lock out of the knees and hips. Athletes’ feet can not be in a wide sumo stance. The sandbag must touch the ground at the bottom of each rep.
Sandbag Carry: The sandbag will start on the ground behind the designated start line. The sandbag must be held in front of the athlete’s chest, with arms wrapped around the side of the sandbag. The sandbag shall not be carried on the athlete’s shoulder. The Athlete must have the sandbag in full control before starting their carry. The Athlete must step over the designated line with both feet before dropping the bag and the bag must clear the line when putting it down. If the athlete drops the sandbag at any point during the carry, the athlete can pick the sandbag up from where it was dropped and then continue the carry.
“Cannonballs”
On a 10:00 running clock:
Part 1
For Max Load
0:00-4:00
Clean + Hang Clean Complex
4:00-5:00 rest
Part 2
For Time
5:00-10:00
12 Burpee Box Jump Overs (24″/20″) (Can Step)
6 Sandbag Cleans (70/50)
12 Burpee Box Jump Overs (24″/20″) (Can Step)
120′ Bearhug Sandbag Carry (100/70)
12 Sandbag Deadlift (100/70)
120′ Bearhug Sandbag Carry (100/70)
Workout Flow
Cannonballs features two scoring chances. The workout begins with athletes standing behind their empty barbell. At the call of 3. 2. 1. Go, athletes will have from 0:00 to 4:00 to complete as many attempts as desired of the complex featuring a clean and a hang clean.
Athletes can lift up until the 4:00 mark on the clock. As long as the athlete begins their lift before the 4:00 mark on the clock, he can complete the lift. The score for part one will be the single highest successful lift by the athlete.
Athletes must declare and confirm with their judge the weight on the barbell before beginning each lift. Judges will not assist in loading the barbell.
From the 4:00 – 5:00 mark, athletes will have a mandatory rest and transition period. Athletes will move down the floor during this transition period and stand behind the start line on the starting mat for their assigned lane.
At the 5:00 mark, athletes will have until the 10:00 mark on the clock to complete the second part of the workout. The second part of the workout is for time.
At the 5:00 mark, athletes will step towards their box and perform the prescribed number of burpee box jump overs. Once complete, athletes will move to their sandbag and complete the prescribed number of sandbag cleans with the lighter of the two sandbags. Once complete, the athlete will move back to the box and perform the prescribed number of burpee box jump overs.
Once all burpee box jump overs are complete, the athlete will move to the heavier of the two sandbags and complete a 120’ bearhug sandbag carry. 120’ will equal two down and back trips of the competition floor (30’ down and 30’ back).
Once complete, the athlete will complete the prescribed total of sandbag deadlifts. Once complete, the athlete will finish the workout with another 120’ bearhug sandbag carry. The clock stops once the athlete crosses the finish line. The tiebreak for part 1 is the score for part 2. The tiebreak for part 2 is the score for part 1.
Tie Break
The tiebreak for part 1 is the score for part 2. The tiebreak for part 2 is the score for part 1.
Movement Standards
Clean Complex (Clean + Hang Clean): The lift begins with the barbell on the ground. The athlete will lift the barbell in one motion and catch the barbell in the front rack position. The athlete can catch the barbell in either the power or squat position. The athlete can not pause in the hang position when attempting the clean portion of the complex. The rep is credited when the athlete stands tall with knees and hips locked and the barbell in the front rack position.
Once the judge confirms the clean rep approved, the athlete can then begin the hang clean portion of the complex.
The athlete will then move the barbell into the hang position. Any hang position is allowed. The bumper plates can not touch the ground. The athlete will then lift the barbell and catch the barbell in the front rack position. The athlete can catch the barbell in either the power or squat position. The rep is credited when the athlete stands tall with knees and hips locked and the barbell in the front rack position.
During the complex, the athlete can not return the barbell to the ground or let go of the barbell. If an athlete fails any part of the lift, he can re-try the portion of the complex he failed, as long as he doesn’t return the barbell to the ground. Clips must be on the barbell during all lifts.
Each athlete will have the following weights: 4x45lb, 2x35lb, 2x25lb, 2x15lb, 2x10lb, 2x5lb, 2×2.5lb
Burpee Box Jump Over: Athletes start each rep standing on their feet. Athletes will complete each burpee laterally facing the box. Athletes can jump or step down to the ground. Chest and thighs must clearly make contact with the ground. Athletes can step or jump off the ground. Athletes in the 55+ age divisions and scaled divisions can step up and down off the box. Lateral and forward facing jumps over the box are allowed. Athletes can clear the box or jump on top of the box. Athletes can jump down or step off the box.
Sandbag Clean: Athletes must take the sandbag from the ground and move the sandbag on top of the shoulder. The rep is credited when the sandbag sits atop the shoulder with hips and knees extended and locked. Athletes can drop the bag over their shoulder to the floor behind them. Athletes can perform touch-and-go reps of the sandbag clean. If performing touch-and-go reps, the bag must touch the ground at the start of each rep. Throwing the bag around the shoulder will result in a no rep. The bag must go above the shoulder, not around.
Sandbag Deadlift: Athletes must pick the sandbag up from the ground and have their body fully extended with clear lock out of the knees and hips. Athletes’ feet can not be in a wide sumo stance. The sandbag must touch the ground at the bottom of each rep.
Sandbag Carry: The sandbag will start on the ground behind the designated start line. The sandbag must be held in front of the athlete’s chest, with arms wrapped around the side of the sandbag. The sandbag shall not be carried on the athlete’s shoulder. The Athlete must have the sandbag in full control before starting their carry. The Athlete must step over the designated line with both feet before dropping the bag and the bag must clear the line when putting it down. If the athlete drops the sandbag at any point during the carry, the athlete can pick the sandbag up from where it was dropped and then continue the carry.
“Cannonballs”
On a 10:00 running clock:
Part 1
For Max Load
0:00-4:00
Clean + Hang Clean Complex
4:00-5:00 rest
Part 2
For Time
5:00-10:00
12 Burpee Box Jump Overs (24″/20″) (Can Step)
6 Sandbag Cleans (70/50)
12 Burpee Box Jump Overs (24″/20″) (Can Step)
120′ Bearhug Sandbag Carry (100/70)
12 Sandbag Deadlift (100/70)
120′ Bearhug Sandbag Carry (100/70)
Workout Flow
Cannonballs features two scoring chances. The workout begins with athletes standing behind their empty barbell. At the call of 3. 2. 1. Go, athletes will have from 0:00 to 4:00 to complete as many attempts as desired of the complex featuring a clean and a hang clean.
Athletes can lift up until the 4:00 mark on the clock. As long as the athlete begins their lift before the 4:00 mark on the clock, he can complete the lift. The score for part one will be the single highest successful lift by the athlete.
Athletes must declare and confirm with their judge the weight on the barbell before beginning each lift. Judges will not assist in loading the barbell.
From the 4:00 – 5:00 mark, athletes will have a mandatory rest and transition period. Athletes will move down the floor during this transition period and stand behind the start line on the starting mat for their assigned lane.
At the 5:00 mark, athletes will have until the 10:00 mark on the clock to complete the second part of the workout. The second part of the workout is for time.
At the 5:00 mark, athletes will step towards their box and perform the prescribed number of burpee box jump overs. Once complete, athletes will move to their sandbag and complete the prescribed number of sandbag cleans with the lighter of the two sandbags. Once complete, the athlete will move back to the box and perform the prescribed number of burpee box jump overs.
Once all burpee box jump overs are complete, the athlete will move to the heavier of the two sandbags and complete a 120’ bearhug sandbag carry. 120’ will equal two down and back trips of the competition floor (30’ down and 30’ back).
Once complete, the athlete will complete the prescribed total of sandbag deadlifts. Once complete, the athlete will finish the workout with another 120’ bearhug sandbag carry. The clock stops once the athlete crosses the finish line. The tiebreak for part 1 is the score for part 2. The tiebreak for part 2 is the score for part 1.
Tie Break
The tiebreak for part 1 is the score for part 2. The tiebreak for part 2 is the score for part 1.
Movement Standards
Clean Complex (Clean + Hang Clean): The lift begins with the barbell on the ground. The athlete will lift the barbell in one motion and catch the barbell in the front rack position. The athlete can catch the barbell in either the power or squat position. The athlete can not pause in the hang position when attempting the clean portion of the complex. The rep is credited when the athlete stands tall with knees and hips locked and the barbell in the front rack position.
Once the judge confirms the clean rep approved, the athlete can then begin the hang clean portion of the complex.
The athlete will then move the barbell into the hang position. Any hang position is allowed. The bumper plates can not touch the ground. The athlete will then lift the barbell and catch the barbell in the front rack position. The athlete can catch the barbell in either the power or squat position. The rep is credited when the athlete stands tall with knees and hips locked and the barbell in the front rack position.
During the complex, the athlete can not return the barbell to the ground or let go of the barbell. If an athlete fails any part of the lift, he can re-try the portion of the complex he failed, as long as he doesn’t return the barbell to the ground. Clips must be on the barbell during all lifts.
Each athlete will have the following weights: 4x45lb, 2x35lb, 2x25lb, 2x15lb, 2x10lb, 2x5lb, 2×2.5lb
Burpee Box Jump Over: Athletes start each rep standing on their feet. Athletes will complete each burpee laterally facing the box. Athletes can jump or step down to the ground. Chest and thighs must clearly make contact with the ground. Athletes can step or jump off the ground. Athletes in the 55+ age divisions and scaled divisions can step up and down off the box. Lateral and forward facing jumps over the box are allowed. Athletes can clear the box or jump on top of the box. Athletes can jump down or step off the box.
Sandbag Clean: Athletes must take the sandbag from the ground and move the sandbag on top of the shoulder. The rep is credited when the sandbag sits atop the shoulder with hips and knees extended and locked. Athletes can drop the bag over their shoulder to the floor behind them. Athletes can perform touch-and-go reps of the sandbag clean. If performing touch-and-go reps, the bag must touch the ground at the start of each rep. Throwing the bag around the shoulder will result in a no rep. The bag must go above the shoulder, not around.
Sandbag Deadlift: Athletes must pick the sandbag up from the ground and have their body fully extended with clear lock out of the knees and hips. Athletes’ feet can not be in a wide sumo stance. The sandbag must touch the ground at the bottom of each rep.
Sandbag Carry: The sandbag will start on the ground behind the designated start line. The sandbag must be held in front of the athlete’s chest, with arms wrapped around the side of the sandbag. The sandbag shall not be carried on the athlete’s shoulder. The Athlete must have the sandbag in full control before starting their carry. The Athlete must step over the designated line with both feet before dropping the bag and the bag must clear the line when putting it down. If the athlete drops the sandbag at any point during the carry, the athlete can pick the sandbag up from where it was dropped and then continue the carry.
“Cannonballs”
On a 10:00 running clock:
Part 1
For Max Load
0:00-4:00
Clean + Hang Clean Complex
4:00-5:00 rest
Part 2
For Time
5:00-10:00
12 Burpee Box Jump Overs (24″/20″)
6 Sandbag Cleans (70/50)
12 Burpee Box Jump Overs (24″/20″)
120′ Bearhug Sandbag Carry (100/70)
12 Sandbag Deadlift (100/70)
120′ Bearhug Sandbag Carry (100/70)
Workout Flow
Cannonballs features two scoring chances. The workout begins with athletes standing behind their empty barbell. At the call of 3. 2. 1. Go, athletes will have from 0:00 to 4:00 to complete as many attempts as desired of the complex featuring a clean and a hang clean.
Athletes can lift up until the 4:00 mark on the clock. As long as the athlete begins their lift before the 4:00 mark on the clock, he can complete the lift. The score for part one will be the single highest successful lift by the athlete.
Athletes must declare and confirm with their judge the weight on the barbell before beginning each lift. Judges will not assist in loading the barbell.
From the 4:00 – 5:00 mark, athletes will have a mandatory rest and transition period. Athletes will move down the floor during this transition period and stand behind the start line on the starting mat for their assigned lane.
At the 5:00 mark, athletes will have until the 10:00 mark on the clock to complete the second part of the workout. The second part of the workout is for time.
At the 5:00 mark, athletes will step towards their box and perform the prescribed number of burpee box jump overs. Once complete, athletes will move to their sandbag and complete the prescribed number of sandbag cleans with the lighter of the two sandbags. Once complete, the athlete will move back to the box and perform the prescribed number of burpee box jump overs.
Once all burpee box jump overs are complete, the athlete will move to the heavier of the two sandbags and complete a 120’ bearhug sandbag carry. 120’ will equal two down and back trips of the competition floor (30’ down and 30’ back).
Once complete, the athlete will complete the prescribed total of sandbag deadlifts. Once complete, the athlete will finish the workout with another 120’ bearhug sandbag carry. The clock stops once the athlete crosses the finish line. The tiebreak for part 1 is the score for part 2. The tiebreak for part 2 is the score for part 1.
Tie Break
The tiebreak for part 1 is the score for part 2. The tiebreak for part 2 is the score for part 1.
Movement Standards
Clean Complex (Clean + Hang Clean): The lift begins with the barbell on the ground. The athlete will lift the barbell in one motion and catch the barbell in the front rack position. The athlete can catch the barbell in either the power or squat position. The athlete can not pause in the hang position when attempting the clean portion of the complex. The rep is credited when the athlete stands tall with knees and hips locked and the barbell in the front rack position.
Once the judge confirms the clean rep approved, the athlete can then begin the hang clean portion of the complex.
The athlete will then move the barbell into the hang position. Any hang position is allowed. The bumper plates can not touch the ground. The athlete will then lift the barbell and catch the barbell in the front rack position. The athlete can catch the barbell in either the power or squat position. The rep is credited when the athlete stands tall with knees and hips locked and the barbell in the front rack position.
During the complex, the athlete can not return the barbell to the ground or let go of the barbell. If an athlete fails any part of the lift, he can re-try the portion of the complex he failed, as long as he doesn’t return the barbell to the ground. Clips must be on the barbell during all lifts.
Each athlete will have the following weights: 4x45lb, 2x35lb, 2x25lb, 2x15lb, 2x10lb, 2x5lb, 2×2.5lb
Burpee Box Jump Over: Athletes start each rep standing on their feet. Athletes will complete each burpee laterally facing the box. Athletes can jump or step down to the ground. Chest and thighs must clearly make contact with the ground. Athletes can step or jump off the ground. Athletes must jump over the box, stepping is not allowed. Lateral and forward facing jumps over the box are allowed. Athletes can clear the box or jump on top of the box. Athletes can jump down or step off the box.
Sandbag Clean: Athletes must take the sandbag from the ground and move the sandbag on top of the shoulder. The rep is credited when the sandbag sits atop the shoulder with hips and knees extended and locked. Athletes can drop the bag over their shoulder to the floor behind them. Athletes can perform touch-and-go reps of the sandbag clean. If performing touch-and-go reps, the bag must touch the ground at the start of each rep. Throwing the bag around the shoulder will result in a no rep. The bag must go above the shoulder, not around.
Sandbag Deadlift: Athletes must pick the sandbag up from the ground and have their body fully extended with clear lock out of the knees and hips. Athletes’ feet can not be in a wide sumo stance. The sandbag must touch the ground at the bottom of each rep.
Sandbag Carry: The sandbag will start on the ground behind the designated start line. The sandbag must be held in front of the athlete’s chest, with arms wrapped around the side of the sandbag. The sandbag shall not be carried on the athlete’s shoulder. The Athlete must have the sandbag in full control before starting their carry. The Athlete must step over the designated line with both feet before dropping the bag and the bag must clear the line when putting it down. If the athlete drops the sandbag at any point during the carry, the athlete can pick the sandbag up from where it was dropped and then continue the carry.
