Apex Performance brings you Individual Event 4 where athletes be tested on their strength, speed and accuracy.
See below for workout variations, standards and flow.
WORKOUT INFO BY DIVISION
“Event 4”
For Time
15 Dball Over Yoke (150/100) (50″46″)
200 Double Unders
5 Squat Clean 315/205
6:00 Cap
Tiebreak:
There is no tiebreak time for Event 4.
Workout Flow:
The athlete will begin on the starting mat. At the call of go, the athlete will make their way to the Dball and begin the set of Dball over yoke.
Once complete, the athlete will move to the jump rope and complete the prescribed amount of jump rope reps.
After completing the jump rope movement, the athlete will move to the barbell and complete the prescribed amount of squat cleans.
Once all squat clean reps are completed, the athlete will run to the finish line. The clock stops when the athlete returns to the starting mat. If the athlete fails to complete the workout prior to the 6:00 time cap, their score will be total reps completed.
Event 4 has a 6:00 time cap and no tiebreak time.
Movement Standards
DBall Over Yoke: The DBall will be on the ground on one side of the yoke. The athlete will pick up the Dball and move the Dball over the yoke crossbar. The athlete can use any manor to pick up the DBall. The Dball must move over the yoke crossbar and not below it.
Once the athlete moves the Dball over the yoke crossbar, they will duck under the yoke crossbar to the other side of the yoke and repeat the movement until all reps are completed.
The athlete must duck under the yoke crossbar and not go around the yoke. The height of the yoke crossbar will be 50” for all men and 46” for all women.
Double Under: The rope must make two rotations to count. The rope must spin in a forward motion.
Single Under: The rope must make one rotation to count. The rope must spin in a forward motion.
Squat Clean: The movement begins with the barbell on the ground. The athlete will perform a squat clean. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. Performing a power clean into a front squat will be allowed. The rep will not be credited until the athlete stands from the squat position with hips and knees fully extended and the barbell clearly in the front rack position with elbows in front of the barbell.
Once the athlete completes a successful rep, the barbell must return to the ground with both sides of the bumper plates making contact with the ground.
Hang cleans or pausing at the hips will not be allowed. If a no-rep is given at any point during the movement, the athlete must restart the entire movement.
“Event 4”
For Time
15 Dball Over Yoke (150/100) (50″46″)
150 Double Unders
5 Squat Clean (275/185)
6:00 Cap
Tiebreak:
There is no tiebreak time for Event 4.
Workout Flow:
The athlete will begin on the starting mat. At the call of go, the athlete will make their way to the Dball and begin the set of Dball over yoke.
Once complete, the athlete will move to the jump rope and complete the prescribed amount of jump rope reps.
After completing the jump rope movement, the athlete will move to the barbell and complete the prescribed amount of squat cleans.
Once all squat clean reps are completed, the athlete will run to the finish line. The clock stops when the athlete returns to the starting mat. If the athlete fails to complete the workout prior to the 6:00 time cap, their score will be total reps completed.
Event 4 has a 6:00 time cap and no tiebreak time.
Movement Standards
DBall Over Yoke: The DBall will be on the ground on one side of the yoke. The athlete will pick up the Dball and move the Dball over the yoke crossbar. The athlete can use any manor to pick up the DBall. The Dball must move over the yoke crossbar and not below it.
Once the athlete moves the Dball over the yoke crossbar, they will duck under the yoke crossbar to the other side of the yoke and repeat the movement until all reps are completed.
The athlete must duck under the yoke crossbar and not go around the yoke. The height of the yoke crossbar will be 50” for all men and 46” for all women.
Double Under: The rope must make two rotations to count. The rope must spin in a forward motion.
Single Under: The rope must make one rotation to count. The rope must spin in a forward motion.
Squat Clean: The movement begins with the barbell on the ground. The athlete will perform a squat clean. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. Performing a power clean into a front squat will be allowed. The rep will not be credited until the athlete stands from the squat position with hips and knees fully extended and the barbell clearly in the front rack position with elbows in front of the barbell.
Once the athlete completes a successful rep, the barbell must return to the ground with both sides of the bumper plates making contact with the ground.
Hang cleans or pausing at the hips will not be allowed. If a no-rep is given at any point during the movement, the athlete must restart the entire movement.
“Event 4”
For Time
15 Dball Over Yoke (100/70) (50″46″)
150 Double Unders
5 Squat Clean (225/155)
6:00 Cap
Tiebreak:
There is no tiebreak time for Event 4.
Workout Flow:
The athlete will begin on the starting mat. At the call of go, the athlete will make their way to the Dball and begin the set of Dball over yoke.
Once complete, the athlete will move to the jump rope and complete the prescribed amount of jump rope reps.
After completing the jump rope movement, the athlete will move to the barbell and complete the prescribed amount of squat cleans.
Once all squat clean reps are completed, the athlete will run to the finish line. The clock stops when the athlete returns to the starting mat. If the athlete fails to complete the workout prior to the 6:00 time cap, their score will be total reps completed.
Event 4 has a 6:00 time cap and no tiebreak time.
Movement Standards
DBall Over Yoke: The DBall will be on the ground on one side of the yoke. The athlete will pick up the Dball and move the Dball over the yoke crossbar. The athlete can use any manor to pick up the DBall. The Dball must move over the yoke crossbar and not below it.
Once the athlete moves the Dball over the yoke crossbar, they will duck under the yoke crossbar to the other side of the yoke and repeat the movement until all reps are completed.
The athlete must duck under the yoke crossbar and not go around the yoke. The height of the yoke crossbar will be 50” for all men and 46” for all women.
Double Under: The rope must make two rotations to count. The rope must spin in a forward motion.
Single Under: The rope must make one rotation to count. The rope must spin in a forward motion.
Squat Clean: The movement begins with the barbell on the ground. The athlete will perform a squat clean. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. Performing a power clean into a front squat will be allowed. The rep will not be credited until the athlete stands from the squat position with hips and knees fully extended and the barbell clearly in the front rack position with elbows in front of the barbell.
Once the athlete completes a successful rep, the barbell must return to the ground with both sides of the bumper plates making contact with the ground.
Hang cleans or pausing at the hips will not be allowed. If a no-rep is given at any point during the movement, the athlete must restart the entire movement.
“Event 4”
For Time
15 Dball Over Yoke (70/50) (50″/46″)
200 Single Unders
5 Squat Clean (165/105)
6:00 Cap
Tiebreak:
There is no tiebreak time for Event 4.
Workout Flow:
The athlete will begin on the starting mat. At the call of go, the athlete will make their way to the Dball and begin the set of Dball over yoke.
Once complete, the athlete will move to the jump rope and complete the prescribed amount of jump rope reps.
After completing the jump rope movement, the athlete will move to the barbell and complete the prescribed amount of squat cleans.
Once all squat clean reps are completed, the athlete will run to the finish line. The clock stops when the athlete returns to the starting mat. If the athlete fails to complete the workout prior to the 6:00 time cap, their score will be total reps completed.
Event 4 has a 6:00 time cap and no tiebreak time.
Movement Standards
DBall Over Yoke: The DBall will be on the ground on one side of the yoke. The athlete will pick up the Dball and move the Dball over the yoke crossbar. The athlete can use any manor to pick up the DBall. The Dball must move over the yoke crossbar and not below it.
Once the athlete moves the Dball over the yoke crossbar, they will duck under the yoke crossbar to the other side of the yoke and repeat the movement until all reps are completed.
The athlete must duck under the yoke crossbar and not go around the yoke. The height of the yoke crossbar will be 50” for all men and 46” for all women.
Double Under: The rope must make two rotations to count. The rope must spin in a forward motion.
Single Under: The rope must make one rotation to count. The rope must spin in a forward motion.
Squat Clean: The movement begins with the barbell on the ground. The athlete will perform a squat clean. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. Performing a power clean into a front squat will be allowed. The rep will not be credited until the athlete stands from the squat position with hips and knees fully extended and the barbell clearly in the front rack position with elbows in front of the barbell.
Once the athlete completes a successful rep, the barbell must return to the ground with both sides of the bumper plates making contact with the ground.
Hang cleans or pausing at the hips will not be allowed. If a no-rep is given at any point during the movement, the athlete must restart the entire movement.
“Event 4”
For Time
15 Dball Over Yoke (150/100) (50″46″)
150 Double Unders
5 Squat Clean (255/175)
6:00 Cap
Tiebreak:
There is no tiebreak time for Event 4.
Workout Flow:
The athlete will begin on the starting mat. At the call of go, the athlete will make their way to the Dball and begin the set of Dball over yoke.
Once complete, the athlete will move to the jump rope and complete the prescribed amount of jump rope reps.
After completing the jump rope movement, the athlete will move to the barbell and complete the prescribed amount of squat cleans.
Once all squat clean reps are completed, the athlete will run to the finish line. The clock stops when the athlete returns to the starting mat. If the athlete fails to complete the workout prior to the 6:00 time cap, their score will be total reps completed.
Event 4 has a 6:00 time cap and no tiebreak time.
Movement Standards
DBall Over Yoke: The DBall will be on the ground on one side of the yoke. The athlete will pick up the Dball and move the Dball over the yoke crossbar. The athlete can use any manor to pick up the DBall. The Dball must move over the yoke crossbar and not below it.
Once the athlete moves the Dball over the yoke crossbar, they will duck under the yoke crossbar to the other side of the yoke and repeat the movement until all reps are completed.
The athlete must duck under the yoke crossbar and not go around the yoke. The height of the yoke crossbar will be 50” for all men and 46” for all women.
Double Under: The rope must make two rotations to count. The rope must spin in a forward motion.
Single Under: The rope must make one rotation to count. The rope must spin in a forward motion.
Squat Clean: The movement begins with the barbell on the ground. The athlete will perform a squat clean. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. Performing a power clean into a front squat will be allowed. The rep will not be credited until the athlete stands from the squat position with hips and knees fully extended and the barbell clearly in the front rack position with elbows in front of the barbell.
Once the athlete completes a successful rep, the barbell must return to the ground with both sides of the bumper plates making contact with the ground.
Hang cleans or pausing at the hips will not be allowed. If a no-rep is given at any point during the movement, the athlete must restart the entire movement.
“Event 4”
For Time
15 Dball Over Yoke (150/100) (50″46″)
150 Double Unders
5 Squat Clean (245/165)
6:00 Cap
Tiebreak:
There is no tiebreak time for Event 4.
Workout Flow:
The athlete will begin on the starting mat. At the call of go, the athlete will make their way to the Dball and begin the set of Dball over yoke.
Once complete, the athlete will move to the jump rope and complete the prescribed amount of jump rope reps.
After completing the jump rope movement, the athlete will move to the barbell and complete the prescribed amount of squat cleans.
Once all squat clean reps are completed, the athlete will run to the finish line. The clock stops when the athlete returns to the starting mat. If the athlete fails to complete the workout prior to the 6:00 time cap, their score will be total reps completed.
Event 4 has a 6:00 time cap and no tiebreak time.
Movement Standards
DBall Over Yoke: The DBall will be on the ground on one side of the yoke. The athlete will pick up the Dball and move the Dball over the yoke crossbar. The athlete can use any manor to pick up the DBall. The Dball must move over the yoke crossbar and not below it.
Once the athlete moves the Dball over the yoke crossbar, they will duck under the yoke crossbar to the other side of the yoke and repeat the movement until all reps are completed.
The athlete must duck under the yoke crossbar and not go around the yoke. The height of the yoke crossbar will be 50” for all men and 46” for all women.
Double Under: The rope must make two rotations to count. The rope must spin in a forward motion.
Single Under: The rope must make one rotation to count. The rope must spin in a forward motion.
Squat Clean: The movement begins with the barbell on the ground. The athlete will perform a squat clean. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. Performing a power clean into a front squat will be allowed. The rep will not be credited until the athlete stands from the squat position with hips and knees fully extended and the barbell clearly in the front rack position with elbows in front of the barbell.
Once the athlete completes a successful rep, the barbell must return to the ground with both sides of the bumper plates making contact with the ground.
Hang cleans or pausing at the hips will not be allowed. If a no-rep is given at any point during the movement, the athlete must restart the entire movement.
“Event 4”
For Time
15 Dball Over Yoke (100/70) (50″46″)
100 Double Unders
5 Squat Clean (225/155)
6:00 Cap
Tiebreak:
There is no tiebreak time for Event 4.
Workout Flow:
The athlete will begin on the starting mat. At the call of go, the athlete will make their way to the Dball and begin the set of Dball over yoke.
Once complete, the athlete will move to the jump rope and complete the prescribed amount of jump rope reps.
After completing the jump rope movement, the athlete will move to the barbell and complete the prescribed amount of squat cleans.
Once all squat clean reps are completed, the athlete will run to the finish line. The clock stops when the athlete returns to the starting mat. If the athlete fails to complete the workout prior to the 6:00 time cap, their score will be total reps completed.
Event 4 has a 6:00 time cap and no tiebreak time.
Movement Standards
DBall Over Yoke: The DBall will be on the ground on one side of the yoke. The athlete will pick up the Dball and move the Dball over the yoke crossbar. The athlete can use any manor to pick up the DBall. The Dball must move over the yoke crossbar and not below it.
Once the athlete moves the Dball over the yoke crossbar, they will duck under the yoke crossbar to the other side of the yoke and repeat the movement until all reps are completed.
The athlete must duck under the yoke crossbar and not go around the yoke. The height of the yoke crossbar will be 50” for all men and 46” for all women.
Double Under: The rope must make two rotations to count. The rope must spin in a forward motion.
Single Under: The rope must make one rotation to count. The rope must spin in a forward motion.
Squat Clean: The movement begins with the barbell on the ground. The athlete will perform a squat clean. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. Performing a power clean into a front squat will be allowed. The rep will not be credited until the athlete stands from the squat position with hips and knees fully extended and the barbell clearly in the front rack position with elbows in front of the barbell.
Once the athlete completes a successful rep, the barbell must return to the ground with both sides of the bumper plates making contact with the ground.
Hang cleans or pausing at the hips will not be allowed. If a no-rep is given at any point during the movement, the athlete must restart the entire movement.
“Event 4”
For Time
15 Dball Over Yoke (100/70) (50″46″)
100 Double Unders
5 Squat Clean (205/125)
6:00 Cap
Tiebreak:
There is no tiebreak time for Event 4.
Workout Flow:
The athlete will begin on the starting mat. At the call of go, the athlete will make their way to the Dball and begin the set of Dball over yoke.
Once complete, the athlete will move to the jump rope and complete the prescribed amount of jump rope reps.
After completing the jump rope movement, the athlete will move to the barbell and complete the prescribed amount of squat cleans.
Once all squat clean reps are completed, the athlete will run to the finish line. The clock stops when the athlete returns to the starting mat. If the athlete fails to complete the workout prior to the 6:00 time cap, their score will be total reps completed.
Event 4 has a 6:00 time cap and no tiebreak time.
Movement Standards
DBall Over Yoke: The DBall will be on the ground on one side of the yoke. The athlete will pick up the Dball and move the Dball over the yoke crossbar. The athlete can use any manor to pick up the DBall. The Dball must move over the yoke crossbar and not below it.
Once the athlete moves the Dball over the yoke crossbar, they will duck under the yoke crossbar to the other side of the yoke and repeat the movement until all reps are completed.
The athlete must duck under the yoke crossbar and not go around the yoke. The height of the yoke crossbar will be 50” for all men and 46” for all women.
Double Under: The rope must make two rotations to count. The rope must spin in a forward motion.
Single Under: The rope must make one rotation to count. The rope must spin in a forward motion.
Squat Clean: The movement begins with the barbell on the ground. The athlete will perform a squat clean. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. Performing a power clean into a front squat will be allowed. The rep will not be credited until the athlete stands from the squat position with hips and knees fully extended and the barbell clearly in the front rack position with elbows in front of the barbell.
Once the athlete completes a successful rep, the barbell must return to the ground with both sides of the bumper plates making contact with the ground.
Hang cleans or pausing at the hips will not be allowed. If a no-rep is given at any point during the movement, the athlete must restart the entire movement.
“Event 4”
For Time
15 Dball Over Yoke (100/50) (50″/46″)
100 Double Unders
5 Squat Clean (175/115)
6:00 Cap
Tiebreak:
There is no tiebreak time for Event 4.
Workout Flow:
The athlete will begin on the starting mat. At the call of go, the athlete will make their way to the Dball and begin the set of Dball over yoke.
Once complete, the athlete will move to the jump rope and complete the prescribed amount of jump rope reps.
After completing the jump rope movement, the athlete will move to the barbell and complete the prescribed amount of squat cleans.
Once all squat clean reps are completed, the athlete will run to the finish line. The clock stops when the athlete returns to the starting mat. If the athlete fails to complete the workout prior to the 6:00 time cap, their score will be total reps completed.
Event 4 has a 6:00 time cap and no tiebreak time.
Movement Standards
DBall Over Yoke: The DBall will be on the ground on one side of the yoke. The athlete will pick up the Dball and move the Dball over the yoke crossbar. The athlete can use any manor to pick up the DBall. The Dball must move over the yoke crossbar and not below it.
Once the athlete moves the Dball over the yoke crossbar, they will duck under the yoke crossbar to the other side of the yoke and repeat the movement until all reps are completed.
The athlete must duck under the yoke crossbar and not go around the yoke. The height of the yoke crossbar will be 50” for all men and 46” for all women.
Double Under: The rope must make two rotations to count. The rope must spin in a forward motion.
Single Under: The rope must make one rotation to count. The rope must spin in a forward motion.
Squat Clean: The movement begins with the barbell on the ground. The athlete will perform a squat clean. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. Performing a power clean into a front squat will be allowed. The rep will not be credited until the athlete stands from the squat position with hips and knees fully extended and the barbell clearly in the front rack position with elbows in front of the barbell.
Once the athlete completes a successful rep, the barbell must return to the ground with both sides of the bumper plates making contact with the ground.
Hang cleans or pausing at the hips will not be allowed. If a no-rep is given at any point during the movement, the athlete must restart the entire movement.
“Event 4”
For Time
15 Dball Over Yoke (70/50) (50″/46″)
100 Double Unders
5 Squat Clean (165/105)
6:00 Cap
Tiebreak:
There is no tiebreak time for Event 4.
Workout Flow:
The athlete will begin on the starting mat. At the call of go, the athlete will make their way to the Dball and begin the set of Dball over yoke.
Once complete, the athlete will move to the jump rope and complete the prescribed amount of jump rope reps.
After completing the jump rope movement, the athlete will move to the barbell and complete the prescribed amount of squat cleans.
Once all squat clean reps are completed, the athlete will run to the finish line. The clock stops when the athlete returns to the starting mat. If the athlete fails to complete the workout prior to the 6:00 time cap, their score will be total reps completed.
Event 4 has a 6:00 time cap and no tiebreak time.
Movement Standards
DBall Over Yoke: The DBall will be on the ground on one side of the yoke. The athlete will pick up the Dball and move the Dball over the yoke crossbar. The athlete can use any manor to pick up the DBall. The Dball must move over the yoke crossbar and not below it.
Once the athlete moves the Dball over the yoke crossbar, they will duck under the yoke crossbar to the other side of the yoke and repeat the movement until all reps are completed.
The athlete must duck under the yoke crossbar and not go around the yoke. The height of the yoke crossbar will be 50” for all men and 46” for all women.
Double Under: The rope must make two rotations to count. The rope must spin in a forward motion.
Single Under: The rope must make one rotation to count. The rope must spin in a forward motion.
Squat Clean: The movement begins with the barbell on the ground. The athlete will perform a squat clean. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. Performing a power clean into a front squat will be allowed. The rep will not be credited until the athlete stands from the squat position with hips and knees fully extended and the barbell clearly in the front rack position with elbows in front of the barbell.
Once the athlete completes a successful rep, the barbell must return to the ground with both sides of the bumper plates making contact with the ground.
Hang cleans or pausing at the hips will not be allowed. If a no-rep is given at any point during the movement, the athlete must restart the entire movement.
“Event 4”
For Time
15 Dball Over Yoke (100/70) (50″46″)
100 Double Unders
5 Squat Clean (205/125)
6:00 Cap
Tiebreak:
There is no tiebreak time for Event 4.
Workout Flow:
The athlete will begin on the starting mat. At the call of go, the athlete will make their way to the Dball and begin the set of Dball over yoke.
Once complete, the athlete will move to the jump rope and complete the prescribed amount of jump rope reps.
After completing the jump rope movement, the athlete will move to the barbell and complete the prescribed amount of squat cleans.
Once all squat clean reps are completed, the athlete will run to the finish line. The clock stops when the athlete returns to the starting mat. If the athlete fails to complete the workout prior to the 6:00 time cap, their score will be total reps completed.
Event 4 has a 6:00 time cap and no tiebreak time.
Movement Standards
DBall Over Yoke: The DBall will be on the ground on one side of the yoke. The athlete will pick up the Dball and move the Dball over the yoke crossbar. The athlete can use any manor to pick up the DBall. The Dball must move over the yoke crossbar and not below it.
Once the athlete moves the Dball over the yoke crossbar, they will duck under the yoke crossbar to the other side of the yoke and repeat the movement until all reps are completed.
The athlete must duck under the yoke crossbar and not go around the yoke. The height of the yoke crossbar will be 50” for all men and 46” for all women.
Double Under: The rope must make two rotations to count. The rope must spin in a forward motion.
Single Under: The rope must make one rotation to count. The rope must spin in a forward motion.
Squat Clean: The movement begins with the barbell on the ground. The athlete will perform a squat clean. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. Performing a power clean into a front squat will be allowed. The rep will not be credited until the athlete stands from the squat position with hips and knees fully extended and the barbell clearly in the front rack position with elbows in front of the barbell.
Once the athlete completes a successful rep, the barbell must return to the ground with both sides of the bumper plates making contact with the ground.
Hang cleans or pausing at the hips will not be allowed. If a no-rep is given at any point during the movement, the athlete must restart the entire movement.
“Event 4”
For Time
15 Dball Over Yoke (70/50) (50″/46″)
100 Double Unders
5 Squat Clean (165/105)
6:00 Cap
Tiebreak:
There is no tiebreak time for Event 4.
Workout Flow:
The athlete will begin on the starting mat. At the call of go, the athlete will make their way to the Dball and begin the set of Dball over yoke.
Once complete, the athlete will move to the jump rope and complete the prescribed amount of jump rope reps.
After completing the jump rope movement, the athlete will move to the barbell and complete the prescribed amount of squat cleans.
Once all squat clean reps are completed, the athlete will run to the finish line. The clock stops when the athlete returns to the starting mat. If the athlete fails to complete the workout prior to the 6:00 time cap, their score will be total reps completed.
Event 4 has a 6:00 time cap and no tiebreak time.
Movement Standards
DBall Over Yoke: The DBall will be on the ground on one side of the yoke. The athlete will pick up the Dball and move the Dball over the yoke crossbar. The athlete can use any manor to pick up the DBall. The Dball must move over the yoke crossbar and not below it.
Once the athlete moves the Dball over the yoke crossbar, they will duck under the yoke crossbar to the other side of the yoke and repeat the movement until all reps are completed.
The athlete must duck under the yoke crossbar and not go around the yoke. The height of the yoke crossbar will be 50” for all men and 46” for all women.
Double Under: The rope must make two rotations to count. The rope must spin in a forward motion.
Single Under: The rope must make one rotation to count. The rope must spin in a forward motion.
Squat Clean: The movement begins with the barbell on the ground. The athlete will perform a squat clean. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. Performing a power clean into a front squat will be allowed. The rep will not be credited until the athlete stands from the squat position with hips and knees fully extended and the barbell clearly in the front rack position with elbows in front of the barbell.
Once the athlete completes a successful rep, the barbell must return to the ground with both sides of the bumper plates making contact with the ground.
Hang cleans or pausing at the hips will not be allowed. If a no-rep is given at any point during the movement, the athlete must restart the entire movement.
FLOOR LAYOUT
