Divisions variations below.
INDIVIDUAL WORKOUT DETAILS
For Max Reps:
14:00 AMRAP
15 TTB
10 Box Jump Over (24/20) (Must Step Down)
5 Deadlift (315/205)
For Max Reps:
14:00 AMRAP
15 TTB
10 Box Jump Over (24/20) (Must Step Down)
5 Deadlift (275/185)
-Must use one barbell-
For Max Reps:
14:00 AMRAP
15 Knees to Chest
10 Box Jump Over (24/20) (Must Step Down) (Can Step Up)
5 Deadlift (185/125)
For Max Reps:
14:00 AMRAP
15 TTB
10 Box Jump Over (24/20) (Must Step Down)
5 Deadlift (275/185)
For Max Reps:
14:00 AMRAP
15 TTB
10 Box Jump Over (24/20) (Must Step Down)
5 Deadlift (275/185)
For Max Reps:
14:00 AMRAP
15 TTB
10 Box Jump Over (24/20) (Must Step Down)
5 Deadlift (225/155)
For Max Reps:
14:00 AMRAP
15 TTB
10 Box Jump Over (24/20) (Must Step Down)
5 Deadlift (225/155)
For Max Reps:
14:00 AMRAP
10 TTB
10 Box Jump Over (24/20) (Must Step Down) (Can Step Up)
5 Deadlift (185/125)
For Max Reps:
14:00 AMRAP
10 TTB
10 Box Jump Over (24/20) (Must Step Down) (Can Step Up)
5 Deadlift (185/125)
For Max Reps:
14:00 AMRAP
15 TTB
10 Box Jump Over (24/20) (Must Step Down)
5 Deadlift (225/155)
For Max Reps:
14:00 AMRAP
10 TTB
10 Box Jump Over (24/20) (Must Step Down)
5 Deadlift (185/125)
TEAM WORKOUT DETAILS
For Max Reps:
14:00 AMRAP
15 TTB
10 Box Jump Over (24/20) (Must Step Down)
5 Deadlift (315/205)
*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 Max Reps:
14:00 AMRAP
15 TTB
10 Box Jump Over (24/20) (Must Step Down)
5 Deadlift (275/185)
*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.*
14:00 AMRAP
15 Knees to Chest
10 Box Jump Over (24/20) (Must Step Down) (Can Step Up)
5 Deadlift (185/125)
*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 Max Reps:
14:00 AMRAP
15 TTB
10 Box Jump Over (24/20) (Must Step Down)
5 Deadlift (275/185)
*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 Max Reps:
14:00 AMRAP
15 TTB
10 Box Jump Over (24/20) (Must Step Down)
5 Deadlift (225/155)
*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 Max Reps:
14:00 AMRAP
10 TTB
10 Box Jump Over (24/20) (Must Step Down) (Can Step Up)
5 Deadlift (185/125)
*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
Flow:
At the call of 3, 2, 1, go, the athlete will begin his set of toes-to-bars. The athlete can not be touching the pull-up bar prior to the start of go.
Once the prescribed number of reps of toes-to-bars are completed, the athlete will move to the plyo box and begin the box jump overs. Once the prescribed number of box jump overs are completed, the athlete will move to the barbell and begin the deadlifts.
Once the prescribed number of reps of deadlift are completed, the athlete will return to the pull-up bar and continue with the above rotation of movements.
This rotation will continue for the full 14 minutes. Once the clock hits 0:00 or 14:00, the athlete must stop.
The athlete’s score will be the total reps completed in the 14:00 AMRAP. Athletes can use a clock that counts up or down for this workout.
There is no tiebreak time for workout 4.
Movement Standards:
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: 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.
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 are required to step down 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. 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 (Novice & 55+ option to step): Novice 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 down. Athletes are required to step down off the box. 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
Deadlift: The movement begins with the barbell on the ground. The athlete must stand with hips and knees fully locked out and shoulders behind the barbell. Bouncing the barbell is not allowed. Hands must be outside the knees – sumo deadlifts are not allowed. Both bumper plates must touch the ground for a rep to count. Lifting straps are not allowed, but gymnastics grips on the hands are allowed.
Time Frame:
General Warm-up: 0:00-10:00
Whiteboard: 10:00-13:00
Specific Warm-up Athlete 1: 13:00-18:00
Bathroom break: 18:00-20:00
Workout Heat 1: 20:00-34:00
Specific Warm-up Athlete 2: 34:00-42:00
Bathroom break: 42:00-44:00
Workout Heat 2: 44:00-58:00
Cooldown (on your own time)
General Warm-up:
2:00 on Row/Ski/Bike
8 Minute AMRAP (target is 3-4 sets)
5 ring rows
5 kip swings/straight leg raises/T2B or Knee raises
10 step ups on a box (5 each leg, working up in height)
10 banded side steps each way
10 single leg V-ups
5 deadlifts (working up in weight)
Whiteboard:
Review workout and standards
Specific Warm-up for Athlete 1:
Take 5 minutes to complete 3 sets of:
6 T2B
4 Box Jump Overs
2 Deadlifts (working up in weight so the 3rd set is your working weight)
Rest 2 minutes and go
Specific Warm-up for Athlete 2:
1 set (3 Minutes of the below with the goal of getting the body moving again)
1:30 Bike
10 Alternating Step-ups
8 light deadlifts
Take 5 minutes to complete 3 sets of:
6 T2B
4 Box Jump Overs
2 Deadlifts (working up in weight so the 3rd set is your working weight)
Rest 2 minutes and go
Suggested Cooldown:
2 minute walk
Foam roll Glutes and Hamstrings
Foam roll thoracic spine extension
Workout scores must be submitted by 9pm EST on Tuesday, October 22, 2024. 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 should use WODProof to record their workout videos. WODProof integrates directly with our scoring software – Competition Corner – allowing athletes to seamlessly upload workout videos. Download HERE.
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.
Click HERE to read a score submission guide from Competition Corner.
