*Athletes must complete the division variation for their registered division.*

INDIVIDUAL WORKOUT DETAILS

For Time:

2 Rounds
10 Shuttle Runs (25’ = 1 Rep)
50’ Double DB Front Rack Walking Lunge (50/35)
20 Double DB Front Squat (50/35)

INTO

2 Rounds
20 Shuttle Runs (25’ = 1 Rep)
10 Wall Walks
20 Single Arm DB Thruster (50/35)

18:00 Cap

For Time:

2 Rounds
10 Shuttle Runs (25’ = 1 Rep)
50’ Double DB Front Rack Walking Lunge (50/35)
20 Double DB Front Squat (50/35)

INTO

2 Rounds
20 Shuttle Runs (25’ = 1 Rep)
7 Wall Walks
20 Single Arm DB Thruster (50/35)

18:00 Cap

For Time:

2 Rounds
10 Shuttle Runs (25’ = 1 Rep)
50’ Double DB Front Rack Walking Lunge (35/20)
20 Double DB Front Squat (35/20)

INTO

2 Rounds
20 Shuttle Runs (25’ = 1 Rep)
5 Wall Walks (Scaled)
20 Single Arm DB Thruster (35/20)

18:00 Cap

**Scaled division performs scaled wall walk. See movement standards for info**

For Time:

2 Rounds
10 Shuttle Runs (25’ = 1 Rep)
50’ Double DB Front Rack Walking Lunge (50/35)
20 Double DB Front Squat (50/35)

INTO

2 Rounds
20 Shuttle Runs (25’ = 1 Rep)
7 Wall Walks
20 Single Arm DB Thruster (50/35)

18:00 Cap

For Time:

2 Rounds
10 Shuttle Runs (25’ = 1 Rep)
50’ Double DB Front Rack Walking Lunge (50/35)
20 Double DB Front Squat (50/35)

INTO

2 Rounds
20 Shuttle Runs (25’ = 1 Rep)
7 Wall Walks
20 Single Arm DB Thruster (50/35)

18:00 Cap

For Time:

2 Rounds
10 Shuttle Runs (25’ = 1 Rep)
50’ Double DB Front Rack Walking Lunge (50/35)
20 Double DB Front Squat (50/35)

INTO

2 Rounds
20 Shuttle Runs (25’ = 1 Rep)
7 Wall Walks
20 Single Arm DB Thruster (50/35)

18:00 Cap

For Time:

2 Rounds
10 Shuttle Runs (25’ = 1 Rep)
50’ Double DB Front Rack Walking Lunge (50/35)
20 Double DB Front Squat (50/35)

INTO

2 Rounds
20 Shuttle Runs (25’ = 1 Rep)
7 Wall Walks
20 Single Arm DB Thruster (50/35)

18:00 Cap

For Time:

2 Rounds
10 Shuttle Runs (25’ = 1 Rep)
50’ Double DB Front Rack Walking Lunge (35/20)
20 Double DB Front Squat (35/20)

INTO

2 Rounds
20 Shuttle Runs (25’ = 1 Rep)
5 Wall Walks
20 Single Arm DB Thruster (35/20)

18:00 Cap

For Time:

2 Rounds
10 Shuttle Runs (25’ = 1 Rep)
50’ Double DB Front Rack Walking Lunge (35/20)
20 Double DB Front Squat (35/20)

INTO

2 Rounds
20 Shuttle Runs (25’ = 1 Rep)
5 Wall Walks
20 Single Arm DB Thruster (35/20)

18:00 Cap

For Time:

2 Rounds
10 Shuttle Runs (25’ = 1 Rep)
50’ Double DB Front Rack Walking Lunge (50/35)
20 Double DB Front Squat (50/35)

INTO

2 Rounds
20 Shuttle Runs (25’ = 1 Rep)
7 Wall Walks
20 Single Arm DB Thruster (50/35)

18:00 Cap

For Time:

2 Rounds
10 Shuttle Runs (25’ = 1 Rep)
50’ Double DB Front Rack Walking Lunge (35/20)
20 Double DB Front Squat (35/20)

INTO

2 Rounds
20 Shuttle Runs (25’ = 1 Rep)
5 Wall Walks
20 Single Arm DB Thruster (35/20)

18:00 Cap

TEAM WORKOUT DETAILS

For Time:

2 Rounds
10 Shuttle Runs (25’ = 1 Rep)
50’ Double DB Front Rack Walking Lunge (50/35)
20 Double DB Front Squat (50/35)

INTO

2 Rounds
20 Shuttle Runs (25’ = 1 Rep)
10 Wall Walks
20 Single Arm DB Thruster (50/35)

18:00 Cap

*Team captains will be responsible for inputting both partners scores on our online scoring platform. Team score will be the total of both athletes scores.*

For Time:

2 Rounds
10 Shuttle Runs (25’ = 1 Rep)
50’ Double DB Front Rack Walking Lunge (50/35)
20 Double DB Front Squat (50/35)

INTO

2 Rounds
20 Shuttle Runs (25’ = 1 Rep)
7 Wall Walks
20 Single Arm DB Thruster (50/35)

18:00 Cap

*Team captains will be responsible for inputting both partners scores on our online scoring platform. Team score will be the total of both athletes scores.*

For Time:

2 Rounds
10 Shuttle Runs (25’ = 1 Rep)
50’ Double DB Front Rack Walking Lunge (35/20)
20 Double DB Front Squat (35/20)

INTO

2 Rounds
20 Shuttle Runs (25’ = 1 Rep)
5 Wall Walks (Scaled)
20 Single Arm DB Thruster (35/20)

18:00 Cap

**Scaled division performs scaled wall walk. See movement standards for info**

For Time:

2 Rounds
10 Shuttle Runs (25’ = 1 Rep)
50’ Double DB Front Rack Walking Lunge (50/35)
20 Double DB Front Squat (50/35)

INTO

2 Rounds
20 Shuttle Runs (25’ = 1 Rep)
7 Wall Walks
20 Single Arm DB Thruster (50/35)

18:00 Cap

*Team captains will be responsible for inputting both partners scores on our online scoring platform. Team score will be the total of both athletes scores.*

For Time:

2 Rounds
10 Shuttle Runs (25’ = 1 Rep)
50’ Double DB Front Rack Walking Lunge (50/35)
20 Double DB Front Squat (50/35)

INTO

2 Rounds
20 Shuttle Runs (25’ = 1 Rep)
7 Wall Walks
20 Single Arm DB Thruster (50/35)

18:00 Cap

*Team captains will be responsible for inputting both partners scores on our online scoring platform. Team score will be the total of both athletes scores.*

WORKOUT FLOW, STANDARDS & SUBMISSION INFO

This workout begins with the athlete standing behind the start line for the shuttle runs. At the start of go, the athlete will begin the first set of shuttle runs. The athlete will run 25’ down, turn around and run 25’ back. One complete 25’ section equals one rep.

After completing the shuttle run, the athlete will pick up his two DBs and begin the front rack walking lunges. Every 25 feet completed in the lunge equals one rep. The athlete will lunge 25’ down and 25’ back.

After completing the set of lunges, the athlete will begin his DB front squats with his two DBs. Once all reps of the DB front squats are complete, the athlete will repeat the triplet a second time in the same fashion. After completing the second round, the athlete will move to the second triplet.

The second triplet begins with a larger set of shuttle runs. The athlete will run 25’ down, turn around and run 25’ back. One complete 25’ section equals one rep.

After completing the shuttle run, the athlete will move to the wall and begin his set of wall walks. After completing the wall walks, the athlete will begin his set of single arm DB thrusters. Once all reps of the single arm DB thrusters are complete, the athlete will repeat the triplet a second time in the same fashion.

The workout stops when the athlete finishes the final rep of thrusters or the time cap is reached. There is no tiebreak for this workout. The time cap for this workout is 18:00. The clock must count up.

Shuttle Run:

A 25 foot segment must be marked on the ground with two clearly recognizable tape lines 25 feet apart. Tape lines longer or shorter than 25 feet are not allowed. A tape line must be used. Not cones. 25 feet should be measured from the outside edges of each side of the 25 foot tape line.

The first rep of each set starts with the athlete’s feet clearly behind the start line (touching the line is not allowed). The athlete will run 25 feet to the opposite end of the 25 foot line. At each turn around point, the athlete must touch the floor with one hand behind the line to complete the rep before running back 25 feet. 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 turn arounds.  On the final shuttle run, the athlete must simply pass the line before beginning their next movement.  If an athlete is time-capped on the shuttle run and does not complete the full 25-foot distance, the repetition will not count.

One repetition of the shuttle run = running 25’ down the length of the competition floor.

DB Front Rack Walking Lunge:

This is a double dumbbell front rack walking lunge. Each lunge begins with the dumbbells in the front rack position, 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.

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 rep 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 25 foot section with either leg.

The dumbbells must remain at the shoulders. Resting the head of the dumbbells on the shoulders/upper back is allowed. Resting the handle of the dumbbell or the hands directly on the shoulder is allowed. Releasing the grip on the handle and letting the dumbbell rest solely on the shoulder is allowed. The athlete must finish the entire 25 foot section before lowering the dumbbells.

Each 25 foot section will count as 1 rep. If the athlete fails to meet any standard during a step, the athlete must restart lunge from the area where the no rep occurred. The athlete does not need to restart a 25 foot section for a no rep. Lunging more than 25 feet in one direction without turning around is not allowed.

DB Front Squat

This is a double dumbbell front squat. The rep begins from the top, with knees and hips extended and dumbbells at shoulder level. A muscle clean into a squat is allowed. The dumbbells must be held at shoulder level. There is no requirement to maintain a grip on the dumbbell the entire time. The dumbbells must remain at the shoulders. Resting the head of the dumbbells on the shoulders/upper back is allowed. Resting the handle of the dumbbell or the hands directly on the shoulder is allowed. Releasing the grip on the handle and letting the dumbbell rest solely on the shoulder is allowed.

At the bottom of the squat, the hip crease must pass below the knees. At the top, the hips and knees must be fully extended.

Single Arm DB Thruster

This is a single arm dumbbell thruster. The rep begins from the top, with knees and hips extended and dumbbell at shoulder level. A muscle clean into a squat is allowed.

At the bottom of the squat, the hip crease must pass below the knees. At the top, the hips and knees must be fully extended and the arm holding the DB must be fully locked out over the head. Athletes can switch the DB between arms however they like. There is no standard to complete a certain amount reps on each arm. Athletes can switch the DB between hands however they like.

Wall Walk

Mark a tape line to designate the start/finish line. Measure from the wall to the edge of the tape that is CLOSEST to the wall. For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches. This first line will be the start and finish line for each repetition. Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall. Tape lines must be at least 30” in length and no wider than 2” in width.

Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK).

Both hands must remain on the tape until both feet are on the wall.

At the top of the movement, both hands must touch the tape line for the 10-inch mark before the athlete can descend. Any part of the hand may touch the tape line. On the descent, the feet must remain on the wall until both hands are touching the first line.

The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line.

Scaled Wall Walk (Scaled Division Only)

Mark a tape line to designate the start/finish line. Measure from the wall to the edge of the tape that is CLOSEST to the wall. For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches. This first line will be the start and finish line for each repetition. Tape a second line that leaves 35 inches of space between the tape’s far edge and the wall. Tape lines must be at least 30” in length and no wider than 2” in width.

Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK).

Both hands must remain on the tape until both feet are on the wall.

At the top of the movement, both hands must touch the tape line for the 35-inch mark before the athlete can descend. Any part of the hand may touch the tape line. On the descent, the feet must remain on the wall until both hands are touching the first line.

The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line.

Workout scores must be submitted by 9pm EST on Tuesday, October 17, 2023. 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, but all athletes who finish in a qualifying position and who do not submit a video may receive an email notification at the conclusion of the qualifier with a request to submit a video for qualification verification purposes. Athletes can download video recording apps such as WeTime or WOD Proof to easily record and submit videos.

Team Score Entry: The score will be the sum of both athlete’s score. The team captain will be required to submit both scores online. Team athletes who fail to finish the workout must add 1 second for every rep not finished. For example, if an athlete finishes 160 of the 164 total reps, he must add 4 seconds to the time cap of 18:00. His score would be entered as 18:04.

Click HERE to read a score submission guide from Competition Corner.