*Scores must be submitted by Tuesday, October 18 at 9pm EST.*
INDIVIDUAL WORKOUT DETAILS
For Max Reps:
6 Rounds | 2:00 AMRAP Per Round | 1:00 Rest After Each Round
50 Double Unders
12 Hang Power Clean (115/75)
Max Reps in Remaining Time:
Rounds 1-2 TTB
Rounds 3-4 CTB
Rounds 5-6 BMU
For Max Reps:
6 Rounds | 2:00 AMRAP Per Round | 1:00 Rest After Each Round
40 Double Unders
12 Hang Power Clean (95/65)
Max Reps in Remaining Time:
Rounds 1-2 TTB
Rounds 3-4 CTB
Rounds 5-6 BMU
For Max Reps:
6 Rounds | 2:00 AMRAP Per Round | 1:00 Rest After Each Round
40 Single Unders
12 Hang Power Clean (75/55)
Max Reps in Remaining Time:
Rounds 1-2 Knees to Chest
Rounds 3-4 Jumping Pull-Up
Rounds 5-6 Pull-Up
For Max Reps:
6 Rounds | 2:00 AMRAP Per Round | 1:00 Rest After Each Round
40 Double Unders
12 Hang Power Clean (95/65)
Max Reps in Remaining Time:
Rounds 1-2 TTB
Rounds 3-4 CTB
Rounds 5-6 BMU
For Max Reps:
6 Rounds | 2:00 AMRAP Per Round | 1:00 Rest After Each Round
40 Double Unders
12 Hang Power Clean (95/65)
Max Reps in Remaining Time:
Rounds 1-2 TTB
Rounds 3-4 CTB
Rounds 5-6 BMU
For Max Reps:
6 Rounds | 2:00 AMRAP Per Round | 1:00 Rest After Each Round
30 Double Unders
12 Hang Power Clean (95/65)
Max Reps in Remaining Time:
Rounds 1-2 TTB
Rounds 3-4 CTB
Rounds 5-6 BMU
For Max Reps:
6 Rounds | 2:00 AMRAP Per Round | 1:00 Rest After Each Round
30 Double Unders
12 Hang Power Clean (95/65)
Max Reps in Remaining Time:
Rounds 1-2 TTB
Rounds 3-4 CTB
Rounds 5-6 BMU
For Max Reps:
6 Rounds | 2:00 AMRAP Per Round | 1:00 Rest After Each Round
30 Double Unders
12 Hang Power Clean (75/55)
Max Reps in Remaining Time:
Rounds 1-2 TTB
Rounds 3-4 Pull-Up
Rounds 5-6 CTB
For Max Reps:
6 Rounds | 2:00 AMRAP Per Round | 1:00 Rest After Each Round
30 Double Unders
12 Hang Power Clean (75/55)
Max Reps in Remaining Time:
Rounds 1-2 TTB
Rounds 3-4 Pull-Up
Rounds 5-6 CTB
For Max Reps:
6 Rounds | 2:00 AMRAP Per Round | 1:00 Rest After Each Round
30 Double Unders
12 Hang Power Clean (75/55)
Max Reps in Remaining Time:
Rounds 1-2 TTB
Rounds 3-4 Pull-Up
Rounds 5-6 CTB
TEAM WORKOUT DETAILS
Each individual athlete must complete workout solo. Team scores will be the sum of both athletes’ scores. The team captain will be responsible for submitting both scores.
For Max Reps:
6 Rounds | 2:00 AMRAP Per Round | 1:00 Rest After Each Round
50 Double Unders
12 Hang Power Clean (115/75)
Max Reps in Remaining Time:
Rounds 1-2 TTB
Rounds 3-4 CTB
Rounds 5-6 BMU
Each individual athlete must complete workout solo. Team scores will be the sum of both athletes’ scores. The team captain will be responsible for submitting both scores.
For Max Reps:
6 Rounds | 2:00 AMRAP Per Round | 1:00 Rest After Each Round
40 Double Unders
12 Hang Power Clean (95/65)
Max Reps in Remaining Time:
Rounds 1-2 TTB
Rounds 3-4 CTB
Rounds 5-6 BMU
Each individual athlete must complete workout solo. Team scores will be the sum of both athletes’ scores. The team captain will be responsible for submitting both scores.
For Max Reps:
6 Rounds | 2:00 AMRAP Per Round | 1:00 Rest After Each Round
40 Single Unders
12 Hang Power Clean (75/55)
Max Reps in Remaining Time:
Rounds 1-2 Knees to Chest
Rounds 3-4 Jumping Pull-Up
Rounds 5-6 Pull-Up
Each individual athlete must complete workout solo. Team scores will be the sum of both athletes’ scores. The team captain will be responsible for submitting both scores.
For Max Reps:
6 Rounds | 2:00 AMRAP Per Round | 1:00 Rest After Each Round
40 Double Unders
12 Hang Power Clean (95/65)
Max Reps in Remaining Time:
Rounds 1-2 TTB
Rounds 3-4 CTB
Rounds 5-6 BMU
Each individual athlete must complete workout solo. Team scores will be the sum of both athletes’ scores. The team captain will be responsible for submitting both scores.
For Max Reps:
6 Rounds | 2:00 AMRAP Per Round | 1:00 Rest After Each Round
30 Double Unders
12 Hang Power Clean (95/65)
Max Reps in Remaining Time:
Rounds 1-2 TTB
Rounds 3-4 CTB
Rounds 5-6 BMU
WORKOUT FLOW, STANDARDS & SUBMISSION INFO
This workout begins with the athlete standing tall with jump rope in hand. At the call of “3..2..1..go”, the athlete will perform the perscribed amount of jump rope reps. Once all reps are complete, the athlete will complete 12 hang power clean. After completing the 12 reps, the athlete will complete as many reps as possible of the round-specific gymnastic movement with the remaining time in the two-minute interval. Once the two-minute interval ends, the athlete will have a mandatory one-minute rest.
This format will continue for the additional five two-minute intervals. At the beginning of each interval, the athlete can begin with jump rope in hand. Each 2:00 interval restarts from the beginning – starting with the jump rope movement.
The score will be the total reps (jump rope + hang power clean + gymnastic movement) across all six rounds.
There is no tiebreak for this workout. The clock should count up and rounds should be followed as detailed below.
Round 1: 0:00-2:00
Round 2: 3:00-5:00
Round 3: 6:00-8:00
Round 4: 9:00-11:00
Round 5: 12:00-14:00
Round 6: 15:00-17:00
Double Under:
Athletes must make two passes of the rope for a rep to count. At the start of every 2:00 interval, the athlete may begin with jump rope in hand.
Single Under (Scaled Only):
Athletes must make one pass of the rope for a rep to count. At the start of every 2:00 interval, the athlete may begin with jump rope in hand.
Hang Power Clean:
The movement starts with the athlete picking the bar from the ground and pausing at the hang position before beginning the clean. Failure to pause at the hang position when taking the bar from the ground will result in a no-rep.
Each rep is complete when the athlete cleans the barbell into the front rack position (barbell to shoulders) with elbows in front of the bar and hips and knees fully extended. Each following rep begins from the hang position. Cleans from the hip, high hang or low hang are allowed.
Toes to Bar:
The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.
Knees to Chest (Scaled Only):
The athlete must go from a full hang to having the knees rise above the level of the waist. Both knees must rise at the same time. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.
Pull-Up:
The athlete’s chin must extend over the bar. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
Jumping Pull-Up (Scaled Only):
The pull-up bar should be set up so it is at least 6 inches above the top of the athlete’s head when the athlete is standing tall. At the start of each rep, the athlete’s arms must be fully extended. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.
Chest to Bar:
The athlete’s chest must make contact with the bar at or below the collarbone. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
Bar Muscle Up:
The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar. The athlete must pass through some portion of a dip before locking out over the bar.
Workout scores must be submitted by 9pm EST on Tuesday, October 18, 2022. Late submissions will not be accepted. Athletes must have a judge present and judging to the written movement and workout standards listed. Athletes without a judge must submit a video recording of their workout. Video recordings are not required upon submission of a workout score if a judge is present, but all athletes who earn a qualifying spot must be prepared to submit at least one workout video at the conclusion of the Coastal Qualifier. FOTC will notify athletes via email with video requests. Athletes can download video recording apps such as WeTime or WOD Proof to easily record and submit videos.
When videoing workout, athletes need to show weight of barbell and bumper plates.
Team Score Entry: The team captain will be required to submit both scores online.
