*Athletes must complete the division variation for their registered division.*
INDIVIDUAL WORKOUT DETAILS
Workout 4
0:00-6:00 Complete
10 Rounds for Time
3 STOH (185/125)
3 Box Jump Overs (24/20)
Rest 6:00-8:00
Workout 5
8:00-18:00 Complete
For Time
15 Box Jump Over (24/20)
15 Clean (225/145)
10 Box Jump Over (24/20)
10 Clean (255/165)
5 Box Jump Over (24/20)
5 Clean (275/175)
Workout 4
0:00-6:00 Complete
10 Rounds for Time
3 STOH (155/105)
3 Box Jump Overs (24/20)
Rest 6:00-8:00
Workout 5
8:00-18:00 Complete
For Time
15 Box Jump Over (24/20)
15 Clean (185/115)
10 Box Jump Over (24/20)
10 Clean (205/135)
5 Box Jump Over (24/20)
5 Clean (225/145)
Workout 4
0:00-6:00 Complete
10 Rounds for Time
3 STOH (95/65)
3 Box Jump Overs (24/20)
Rest 6:00-8:00
Workout 5
8:00-18:00 Complete
For Time
15 Box Jump Over (24/20)
15 Clean (135/95)
10 Box Jump Over (24/20)
10 Clean (155/105)
5 Box Jump Over (24/20)
5 Clean (185/115)
*Scaled & 55+ can step up on box jump over
Workout 4
0:00-6:00 Complete
10 Rounds for Time
3 STOH (155/105)
3 Box Jump Overs (24/20)
Rest 6:00-8:00
Workout 5
8:00-18:00 Complete
For Time
15 Box Jump Over (24/20)
15 Clean (185/115)
10 Box Jump Over (24/20)
10 Clean (205/135)
5 Box Jump Over (24/20)
5 Clean (225/145)
Workout 4
0:00-6:00 Complete
10 Rounds for Time
3 STOH (155/105)
3 Box Jump Overs (24/20)
Rest 6:00-8:00
Workout 5
8:00-18:00 Complete
For Time
15 Box Jump Over (24/20)
15 Clean (185/115)
10 Box Jump Over (24/20)
10 Clean (205/135)
5 Box Jump Over (24/20)
5 Clean (225/145)
Workout 4
0:00-6:00 Complete
10 Rounds for Time
3 STOH (135/85)
3 Box Jump Overs (24/20)
Rest 6:00-8:00
Workout 5
8:00-18:00 Complete
For Time
15 Box Jump Over (24/20)
15 Clean (155/105)
10 Box Jump Over (24/20)
10 Clean (185/115)
5 Box Jump Over (24/20)
5 Clean (205/135)
Workout 4
0:00-6:00 Complete
10 Rounds for Time
3 STOH (135/85)
3 Box Jump Overs (24/20)
Rest 6:00-8:00
Workout 5
8:00-18:00 Complete
For Time
15 Box Jump Over (24/20)
15 Clean (155/105)
10 Box Jump Over (24/20)
10 Clean (185/115)
5 Box Jump Over (24/20)
5 Clean (205/135)
Workout 4
0:00-6:00 Complete
10 Rounds for Time
3 STOH (95/65)
3 Box Jump Overs (24/20)
Rest 6:00-8:00
Workout 5
8:00-18:00 Complete
For Time
15 Box Jump Over (24/20)
15 Clean (135/95)
10 Box Jump Over (24/20)
10 Clean (155/105)
5 Box Jump Over (24/20)
5 Clean (185/115)
*Scaled & 55+ can step up on box jump over
Workout 4
0:00-6:00 Complete
10 Rounds for Time
3 STOH (95/65)
3 Box Jump Overs (24/20)
Rest 6:00-8:00
Workout 5
8:00-18:00 Complete
For Time
15 Box Jump Over (24/20)
15 Clean (135/95)
10 Box Jump Over (24/20)
10 Clean (155/105)
5 Box Jump Over (24/20)
5 Clean (185/115)
*Scaled & 55+ can step up on box jump over
Workout 4
0:00-6:00 Complete
10 Rounds for Time
3 STOH (135/85)
3 Box Jump Overs (24/20)
Rest 6:00-8:00
Workout 5
8:00-18:00 Complete
For Time
15 Box Jump Over (24/20)
15 Clean (155/105)
10 Box Jump Over (24/20)
10 Clean (185/115)
5 Box Jump Over (24/20)
5 Clean (205/135)
Workout 4
0:00-6:00 Complete
10 Rounds for Time
3 STOH (95/65)
3 Box Jump Overs (24/20)
Rest 6:00-8:00
Workout 5
8:00-18:00 Complete
For Time
15 Box Jump Over (24/20)
15 Clean (135/95)
10 Box Jump Over (24/20)
10 Clean (155/105)
5 Box Jump Over (24/20)
5 Clean (185/115)
TEAM WORKOUT DETAILS
Workout 4
0:00-6:00 Complete
10 Rounds for Time
3 STOH (185/125)
3 Box Jump Overs (24/20)
Rest 6:00-8:00
Workout 5
8:00-18:00 Complete
For Time
15 Box Jump Over (24/20)
15 Clean (225/145)
10 Box Jump Over (24/20)
10 Clean (255/165)
5 Box Jump Over (24/20)
5 Clean (275/175)
*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 4
0:00-6:00 Complete
10 Rounds for Time
3 STOH (155/105)
3 Box Jump Overs (24/20)
Rest 6:00-8:00
Workout 5
8:00-18:00 Complete
For Time
15 Box Jump Over (24/20)
15 Clean (185/115)
10 Box Jump Over (24/20)
10 Clean (205/135)
5 Box Jump Over (24/20)
5 Clean (225/145)
*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 4
0:00-6:00 Complete
10 Rounds for Time
3 STOH (95/65)
3 Box Jump Overs (24/20)
Rest 6:00-8:00
Workout 5
8:00-18:00 Complete
For Time
15 Box Jump Over (24/20)
15 Clean (135/95)
10 Box Jump Over (24/20)
10 Clean (155/105)
5 Box Jump Over (24/20)
5 Clean (185/115)
*Scaled & 55+ can step up on box jump over
Workout 4
0:00-6:00 Complete
10 Rounds for Time
3 STOH (155/105)
3 Box Jump Overs (24/20)
Rest 6:00-8:00
Workout 5
8:00-18:00 Complete
For Time
15 Box Jump Over (24/20)
15 Clean (185/115)
10 Box Jump Over (24/20)
10 Clean (205/135)
5 Box Jump Over (24/20)
5 Clean (225/145)
*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 4
0:00-6:00 Complete
10 Rounds for Time
3 STOH (135/85)
3 Box Jump Overs (24/20)
Rest 6:00-8:00
Workout 5
8:00-18:00 Complete
For Time
15 Box Jump Over (24/20)
15 Clean (155/105)
10 Box Jump Over (24/20)
10 Clean (185/115)
5 Box Jump Over (24/20)
5 Clean (205/135)
WORKOUT FLOW, STANDARDS & SUBMISSION INFO
This workout begins with the athlete standing tall over the barbell. Hands can not be on the barbell until the start of the workout. At the call of go, the athlete will complete his three shoulder to overheads. After the three STOH, the athlete will complete three box jump overs.
This pattern will continue for 10 rounds. The clock stops when the athlete’s feet hit the ground after the last box jump over. If the athlete finishes Workout 4 before the 6:00 mark, his score will be the time on the clock after the last rep. If the athlete fails to finish Workout 4 before the 6:00 mark, his score will be total reps completed.
If the athlete finishes prior to the 6:00 mark, he can begin the mandatory rest period (6:00-8:00) early. During the rest period, the athlete can reset his barbell for Workout 5. The athlete can have assistance changing out weights. The athlete can attempt warm-up cleans during the rest period.
If the athlete does not finish the required work prior to the 6:00 mark, he must stop at the 6:00 mark. His score will be the total reps completed prior to the 6:00 mark. The athlete will then rest during the mandated rest period from 6:00-8:00. During the rest period, the athlete can reset his barbell for Workout 5. The athlete can attempt warm-up cleans during the rest period. The athlete can have assistance changing out weights. There is no tiebreak for Workout 4.
During Workout 5, the athlete can have assistance changing weights from either a judge or another person. The athlete can use multiple barbells with pre-set weights in Workout 5.
At the 8:00 mark, the athlete will begin Workout 5. Do not reset the clock for Workout 5. Workout 5 begins with the athlete standing tall in front his plyo box. At the call of go (8:00 on clock), the athlete will begin his set of 15 box jump overs.
After completing the 15 box jump overs, the athlete will complete 15 cleans. Once the 15 cleans are complete, the athlete will complete 10 box jump overs. While the athlete is completing the 10 box jump overs, he can have assistance changing the weights on the barbell. After completing the 10 box jump overs, the athlete will return to his barbell and complete 10 cleans.
Once the 10 cleans are complete, the athlete will complete 5 box jump overs. While the athlete is completing the 5 box jump overs, he can have assistance changing the weights on the barbell. After completing the 5 box jump overs, the athlete will return to his barbell and complete 5 cleans.
The clock stops after the athlete completes his last clean. The athlete will record his time on the running clock for Workout 5 score. For example, if the athlete finishes Workout 5 at 14:05 on the clock, he would record his score as 14:05 NOT as 6:05.
If the athlete does not finish all the required work prior to the 18:00 mark, he will record his score as the total reps completed. The tie break for Workout 5 is the time at which the athlete completes his last completed set of box jump overs. For example, if an athlete is unable to complete any of the weight 3 cleans, his tiebreak time will be the time at which he finished his 5 box jump overs.
Athletes must use a clock that counts up.
Box Jump Over:
Athletes start each rep standing on their feet. Setting the box at an angle 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. Stepping up or over the box is not allowed. Touching the box with the hands is not allowed. If you land on the box, both feet must touch the box before you step down or jump off. If jumping over the box, the feet must pass over the box, not around it. Each rep is counted when both feet are on the ground on the opposite side of the box
Box Step Over (scaled & 55+ option to step):
Scaled and 55+ athletes can step up on the box. Setting the box at an angle is not allowed. Athletes start each rep standing on their feet. Lateral and forward facing Step-ups onto the box are allowed. Stepping onto the box is allowed. Both Feet must make contact with the top of the box before stepping or jumping down. Only your feet may touch the box – hands can not touch the box. Each rep is counted when both feet are on the ground on the opposite side of the box
Shoulder to Overhead:
The bar must come from the ground and can not be placed on a squat rack. Athletes must clean the bar into the front rack position to begin the shoulder to overhead. Athletes can strict, push or jerk the barbell overhead. The movement is finished with the barbell overhead with hips, knees and shoulders locked. The barbell must come back to the front rack position between reps. Clips must be used on the barbell at all times.
Clean:
The movement begins with the barbell on the ground. Athletes can power or squat clean the barbell. The movement is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar. Power, squat or split cleans are allowed. The athlete may not perform a hang clean or pause at the hips during the pull of the clean. Both bumper plates must return to the ground after each rep. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. The athlete can have assistance changing out weights. The athlete can use multiple barbells with pre-set weights. Clips must be used on the barbell at all times.
Workout scores must be submitted by 9pm EST on Tuesday, October 24, 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 50 of the 60 total reps, he must add 10 seconds to the time cap of 18:00. His score would be entered as 18:10.
Click HERE to read a score submission guide from Competition Corner.