NESSIE

“Nessie”

For Time
35′ HS Walk
8 Alternating DB Snatch (70/50)
3/2 Rope Climb
70′ Single DB Suitcase Lunge (70/50)
3/2 Rope Climb
8 Alternating DB Snatch (70/50)
35′ HS Walk

5:00 Cap

Workout Flow
The workout begins with the athlete standing behind at the start line. At the call of go, the athlete will HS walk 35′ down the lane towards the rig. Once complete, the athlete will pick-up the DB and complete the prescribed number of reps of the DB snatch.

Once complete, the athlete will move to the rig and complete the prescribed number of rope climbs. Once complete, the athlete will return to the DB and lunge 35′ back to the starting mat and then 35′ back to the rig for a total of 70′ of lunging.

Once complete, the athlete will perform the prescribed number of rope climbs. Once complete, the athlete will return to the DB and complete the prescribed number of DB snatches. Once complete, the athlete will HS walk 35′ back to the starting mat.

The clock stops when the athlete completes the 35′ of HS walking.

The tiebreak for Nessie is the time at which the athlete completes the last set of DB snatches.

This workout has a 5:00 cap.

Tie Break
The tiebreak for Nessie is the time at which the athlete completes the last set of DB snatch.

Movement Standards

Handstand Walk:
Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted. Stepping over the line or landing with the hands on or over the line is a “no rep.” Must walk forward. Coming down from the hands at any time requires a restart from behind the last required line successfully crossed. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. The RX division must complete 5′ of handstand walking unbroken before the athlete can come down from the handstand walk.

DB Snatch:
The movement begins with the DB on the ground in front of the athlete. With one hand, the athlete will move the DB in one motion from the ground to overhead. A pause at the shoulders into a press is not allowed. At the top of the movement, the arms, hips and knees must be fully extended with the arm in line with the athlete’s head. During the movement, the athlete’s off-hand can not make contact with the athlete’s body. At the bottom of the movement, both heads of the DB must make contact with the ground. The athlete must alternate hands each rep. The athlete can switch the DB between hands in any manner they choose. The athlete can switch hands with the DB over the athlete’s head. Dropping the DB from overhead will not be permitted and will result in a no-rep.

Rope Climb:
Each rep starts from the floor. Athletes can climb the rope using whatever technique they choose. Athletes will climb 15′ and must make contact with the 15’ mark, which is the crossbeam of the rig. Athletes can drop at whatever height they so choose. Both feet must make contact with the ground prior to starting each rep. Wearing gloves is permitted.

DB Suitcase Lunge:
Each lunge begins with the athlete holding the dumbbell in the suitcase position – with hand around the DB and arm hanging by the athlete’s side – and the feet together and the athlete standing tall with hips and knees extended.  Any grip is permitted. Gymnastics grips are allowed to be worn. Weightlifting straps are not allowed to be worn. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted. The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the suitcase position before lowering the dumbbell. 

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 lunge segment 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. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. Letting go of the DB and/or letting the DB rest on the ground will result in a no rep. 

In the event of a no rep for any reason, including moving the dumbbell out of the required position, the athlete will go back to the last 5 foot section they completed.  

“Nessie”

For Time
35′ DB Goblet Lunge (50/35)
8 Alternating DB Snatch (50/35)
3/2 Rope Climb
70′ Single DB Suitcase Lunge (50/35)
3/2 Rope Climb
8 Alternating DB Snatch (50/35)
35′ HS Walk

5:00 Cap

Workout Flow
The workout begins with the athlete standing behind at the start line. At the call of go, the athlete will lunge 35′ down the lane towards the rig. Once complete, the athlete will pick-up the DB and complete the prescribed number of reps of the DB snatch.

Once complete, the athlete will move to the rig and complete the prescribed number of rope climbs. Once complete, the athlete will return to the DB and lunge 35′ back to the starting mat and then 35′ back to the rig for a total of 70′ of lunging.

Once complete, the athlete will perform the prescribed number of rope climbs. Once complete, the athlete will return to the DB and complete the prescribed number of DB snatches. Once complete, the athlete will HS walk 35′ back to the starting mat.

The clock stops when the athlete completes the 35′ of HS walking.

The tiebreak for Nessie is the time at which the athlete completes the last set of DB snatches.

This workout has a 5:00 cap.

Tie Break
The tiebreak for Nessie is the time at which the athlete completes the last set of DB snatch.

Movement Standards

DB Goblet Lunge:
Each lunge begins with the dumbbells in the goblet position, the feet together and the athlete standing tall with hips and knees extended.  The Athlete must hold the dumbbell at the chest with both hands supporting it, any grip is permitted. The DB may NOT rest on one shoulder or be held in the hang position. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted.  The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the goblet position before lowering the dumbbell.

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 lunge segment 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. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. In the event of a no rep for any reason, including moving the dumbbells out of the required position, the Athlete will go back to the last 5 foot section they completed.

Handstand Walk:
Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted. Stepping over the line or landing with the hands on or over the line is a “no rep.” Must walk forward. Coming down from the hands at any time requires a restart from behind the last required line successfully crossed. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. The INT division must complete 5′ of handstand walking unbroken before the athlete can come down from the handstand walk.

DB Snatch:
The movement begins with the DB on the ground in front of the athlete. With one hand, the athlete will move the DB in one motion from the ground to overhead. A pause at the shoulders into a press is not allowed. At the top of the movement, the arms, hips and knees must be fully extended with the arm in line with the athlete’s head. During the movement, the athlete’s off-hand can not make contact with the athlete’s body. At the bottom of the movement, both heads of the DB must make contact with the ground. The athlete must alternate hands each rep. The athlete can switch the DB between hands in any manner they choose. The athlete can switch hands with the DB over the athlete’s head. Dropping the DB from overhead will not be permitted and will result in a no-rep.

Rope Climb:
Each rep starts from the floor. Athletes can climb the rope using whatever technique they choose. Athletes will climb 15′ and must make contact with the 15’ mark, which is the crossbeam of the rig. Athletes can drop at whatever height they so choose. Both feet must make contact with the ground prior to starting each rep. Wearing gloves is permitted.

DB Suitcase Lunge:
Each lunge begins with the athlete holding the dumbbell in the suitcase position – with hand around the DB and arm hanging by the athlete’s side – and the feet together and the athlete standing tall with hips and knees extended.  Any grip is permitted. Gymnastics grips are allowed to be worn. Weightlifting straps are not allowed to be worn. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted. The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the suitcase position before lowering the dumbbell. 

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 lunge segment 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. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. Letting go of the DB and/or letting the DB rest on the ground will result in a no rep. 

In the event of a no rep for any reason, including moving the dumbbell out of the required position, the athlete will go back to the last 5 foot section they completed.  

“Nessie”

For Time
35′ DB Goblet Lunge (35/20)
8 Alternating DB Snatch (35/20)
2/1 Rope Climb – 12′
70′ Single DB Suitcase Lunge (35/20)
2/1 Rope Climb – 12′
8 Alternating DB Snatch (35/20)
35′ DB Goblet Lunge

5:00 Cap

Workout Flow
The workout begins with the athlete standing behind at the start line. At the call of go, the athlete will lunge 35′ down the lane towards the rig. Once complete, the athlete will pick-up the DB and complete the prescribed number of reps of the DB snatch.

Once complete, the athlete will move to the rig and complete the prescribed number of rope climbs. Once complete, the athlete will return to the DB and lunge 35′ back to the starting mat and then 35′ back to the rig for a total of 70′ of lunging.

Once complete, the athlete will perform the prescribed number of rope climbs. Once complete, the athlete will return to the DB and complete the prescribed number of DB snatches. Once complete, the athlete will lunge 35′ back to the starting mat.

The clock stops when the athlete completes the final 35′ of lunging.

The tiebreak for Nessie is the time at which the athlete completes the last set of DB snatches.

This workout has a 5:00 cap.

Tie Break
The tiebreak for Nessie is the time at which the athlete completes the last set of DB snatch.

Movement Standards

DB Goblet Lunge:
Each lunge begins with the dumbbells in the goblet position, the feet together and the athlete standing tall with hips and knees extended.  The Athlete must hold the dumbbell at the chest with both hands supporting it, any grip is permitted. The DB may NOT rest on one shoulder or be held in the hang position. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted.  The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the goblet position before lowering the dumbbell.

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 lunge segment 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. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. In the event of a no rep for any reason, including moving the dumbbells out of the required position, the Athlete will go back to the last 5 foot section they completed.

DB Snatch:
The movement begins with the DB on the ground in front of the athlete. With one hand, the athlete will move the DB in one motion from the ground to overhead. A pause at the shoulders into a press is not allowed. At the top of the movement, the arms, hips and knees must be fully extended with the arm in line with the athlete’s head. During the movement, the athlete’s off-hand can not make contact with the athlete’s body. At the bottom of the movement, both heads of the DB must make contact with the ground. The athlete must alternate hands each rep. The athlete can switch the DB between hands in any manner they choose. The athlete can switch hands with the DB over the athlete’s head. Dropping the DB from overhead will not be permitted and will result in a no-rep.

Rope Climb:
Each rep starts from the floor. Athletes can climb the rope using whatever technique they choose. Athletes will climb 12′ and must make contact with the 12’ mark, which will be marked with tape on the rope. Athletes can drop at whatever height they so choose. Both feet must make contact with the ground prior to starting each rep. Wearing gloves is permitted.

DB Suitcase Lunge:
Each lunge begins with the athlete holding the dumbbell in the suitcase position – with hand around the DB and arm hanging by the athlete’s side – and the feet together and the athlete standing tall with hips and knees extended.  Any grip is permitted. Gymnastics grips are allowed to be worn. Weightlifting straps are not allowed to be worn. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted. The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the suitcase position before lowering the dumbbell. 

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 lunge segment 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. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. Letting go of the DB and/or letting the DB rest on the ground will result in a no rep. 

In the event of a no rep for any reason, including moving the dumbbell out of the required position, the athlete will go back to the last 5 foot section they completed.  

“Nessie”

For Time
35′ HS Walk
8 Alternating DB Snatch (70/50)
3/2 Rope Climb
70′ Single DB Suitcase Lunge (70/50)
3/2 Rope Climb
8 Alternating DB Snatch (70/50)
35′ HS Walk

5:00 Cap

Workout Flow
The workout begins with the athlete standing behind at the start line. At the call of go, the athlete will HS walk 35′ down the lane towards the rig. Once complete, the athlete will pick-up the DB and complete the prescribed number of reps of the DB snatch.

Once complete, the athlete will move to the rig and complete the prescribed number of rope climbs. Once complete, the athlete will return to the DB and lunge 35′ back to the starting mat and then 35′ back to the rig for a total of 70′ of lunging.

Once complete, the athlete will perform the prescribed number of rope climbs. Once complete, the athlete will return to the DB and complete the prescribed number of DB snatches. Once complete, the athlete will HS walk 35′ back to the starting mat.

The clock stops when the athlete completes the 35′ of HS walking.

The tiebreak for Nessie is the time at which the athlete completes the last set of DB snatches.

This workout has a 5:00 cap.

Tie Break
The tiebreak for Nessie is the time at which the athlete completes the last set of DB snatch.

Movement Standards

Handstand Walk:
Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted. Stepping over the line or landing with the hands on or over the line is a “no rep.” Must walk forward. Coming down from the hands at any time requires a restart from behind the last required line successfully crossed. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. The 35-39 division must complete 5′ of handstand walking unbroken before the athlete can come down from the handstand walk.

DB Snatch:
The movement begins with the DB on the ground in front of the athlete. With one hand, the athlete will move the DB in one motion from the ground to overhead. A pause at the shoulders into a press is not allowed. At the top of the movement, the arms, hips and knees must be fully extended with the arm in line with the athlete’s head. During the movement, the athlete’s off-hand can not make contact with the athlete’s body. At the bottom of the movement, both heads of the DB must make contact with the ground. The athlete must alternate hands each rep. The athlete can switch the DB between hands in any manner they choose. The athlete can switch hands with the DB over the athlete’s head. Dropping the DB from overhead will not be permitted and will result in a no-rep.

Rope Climb:
Each rep starts from the floor. Athletes can climb the rope using whatever technique they choose. Athletes will climb 15′ and must make contact with the 15’ mark, which is the crossbeam of the rig. Athletes can drop at whatever height they so choose. Both feet must make contact with the ground prior to starting each rep. Wearing gloves is permitted.

DB Suitcase Lunge:
Each lunge begins with the athlete holding the dumbbell in the suitcase position – with hand around the DB and arm hanging by the athlete’s side – and the feet together and the athlete standing tall with hips and knees extended.  Any grip is permitted. Gymnastics grips are allowed to be worn. Weightlifting straps are not allowed to be worn. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted. The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the suitcase position before lowering the dumbbell. 

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 lunge segment 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. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. Letting go of the DB and/or letting the DB rest on the ground will result in a no rep. 

In the event of a no rep for any reason, including moving the dumbbell out of the required position, the athlete will go back to the last 5 foot section they completed.  

“Nessie”

For Time
35′ HS Walk
8 Alternating DB Snatch (50/35)
3/2 Rope Climb
70′ Single DB Suitcase Lunge (50/35)
3/2 Rope Climb
8 Alternating DB Snatch (50/35)
35′ HS Walk

5:00 Cap

Workout Flow
The workout begins with the athlete standing behind at the start line. At the call of go, the athlete will HS walk 35′ down the lane towards the rig. Once complete, the athlete will pick-up the DB and complete the prescribed number of reps of the DB snatch.

Once complete, the athlete will move to the rig and complete the prescribed number of rope climbs. Once complete, the athlete will return to the DB and lunge 35′ back to the starting mat and then 35′ back to the rig for a total of 70′ of lunging.

Once complete, the athlete will perform the prescribed number of rope climbs. Once complete, the athlete will return to the DB and complete the prescribed number of DB snatches. Once complete, the athlete will HS walk 35′ back to the starting mat.

The clock stops when the athlete completes the 35′ of HS walking.

The tiebreak for Nessie is the time at which the athlete completes the last set of DB snatches.

This workout has a 5:00 cap.

Tie Break
The tiebreak for Nessie is the time at which the athlete completes the last set of DB snatch.

Movement Standards

Handstand Walk:
Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted. Stepping over the line or landing with the hands on or over the line is a “no rep.” Must walk forward. Coming down from the hands at any time requires a restart from behind the last required line successfully crossed. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. The 40-44 division must complete 5′ of handstand walking unbroken before the athlete can come down from the handstand walk.

DB Snatch:
The movement begins with the DB on the ground in front of the athlete. With one hand, the athlete will move the DB in one motion from the ground to overhead. A pause at the shoulders into a press is not allowed. At the top of the movement, the arms, hips and knees must be fully extended with the arm in line with the athlete’s head. During the movement, the athlete’s off-hand can not make contact with the athlete’s body. At the bottom of the movement, both heads of the DB must make contact with the ground. The athlete must alternate hands each rep. The athlete can switch the DB between hands in any manner they choose. The athlete can switch hands with the DB over the athlete’s head. Dropping the DB from overhead will not be permitted and will result in a no-rep.

Rope Climb:
Each rep starts from the floor. Athletes can climb the rope using whatever technique they choose. Athletes will climb 15′ and must make contact with the 15’ mark, which is the crossbeam of the rig. Athletes can drop at whatever height they so choose. Both feet must make contact with the ground prior to starting each rep. Wearing gloves is permitted.

DB Suitcase Lunge:
Each lunge begins with the athlete holding the dumbbell in the suitcase position – with hand around the DB and arm hanging by the athlete’s side – and the feet together and the athlete standing tall with hips and knees extended.  Any grip is permitted. Gymnastics grips are allowed to be worn. Weightlifting straps are not allowed to be worn. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted. The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the suitcase position before lowering the dumbbell. 

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 lunge segment 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. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. Letting go of the DB and/or letting the DB rest on the ground will result in a no rep. 

In the event of a no rep for any reason, including moving the dumbbell out of the required position, the athlete will go back to the last 5 foot section they completed.  

“Nessie”

For Time
35′ DB Goblet Lunge (50/35)
8 Alternating DB Snatch (50/35)
3/2 Rope Climb
70′ Single DB Suitcase Lunge (50/35)
3/2 Rope Climb
8 Alternating DB Snatch (50/35)
35′ HS Walk

5:00 Cap

Workout Flow
The workout begins with the athlete standing behind at the start line. At the call of go, the athlete will lunge 35′ down the lane towards the rig. Once complete, the athlete will pick-up the DB and complete the prescribed number of reps of the DB snatch.

Once complete, the athlete will move to the rig and complete the prescribed number of rope climbs. Once complete, the athlete will return to the DB and lunge 35′ back to the starting mat and then 35′ back to the rig for a total of 70′ of lunging.

Once complete, the athlete will perform the prescribed number of rope climbs. Once complete, the athlete will return to the DB and complete the prescribed number of DB snatches. Once complete, the athlete will HS walk 35′ back to the starting mat.

The clock stops when the athlete completes the 35′ of HS walking.

The tiebreak for Nessie is the time at which the athlete completes the last set of DB snatches.

This workout has a 5:00 cap.

Tie Break
The tiebreak for Nessie is the time at which the athlete completes the last set of DB snatch.

Movement Standards

DB Goblet Lunge:
Each lunge begins with the dumbbells in the goblet position, the feet together and the athlete standing tall with hips and knees extended.  The Athlete must hold the dumbbell at the chest with both hands supporting it, any grip is permitted. The DB may NOT rest on one shoulder or be held in the hang position. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted.  The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the goblet position before lowering the dumbbell.

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 lunge segment 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. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. In the event of a no rep for any reason, including moving the dumbbells out of the required position, the Athlete will go back to the last 5 foot section they completed.

Handstand Walk:
Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted. Stepping over the line or landing with the hands on or over the line is a “no rep.” Must walk forward. Coming down from the hands at any time requires a restart from behind the last required line successfully crossed. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. The 45-49 division must complete 5′ of handstand walking unbroken before the athlete can come down from the handstand walk.

DB Snatch:
The movement begins with the DB on the ground in front of the athlete. With one hand, the athlete will move the DB in one motion from the ground to overhead. A pause at the shoulders into a press is not allowed. At the top of the movement, the arms, hips and knees must be fully extended with the arm in line with the athlete’s head. During the movement, the athlete’s off-hand can not make contact with the athlete’s body. At the bottom of the movement, both heads of the DB must make contact with the ground. The athlete must alternate hands each rep. The athlete can switch the DB between hands in any manner they choose. The athlete can switch hands with the DB over the athlete’s head. Dropping the DB from overhead will not be permitted and will result in a no-rep.

Rope Climb:
Each rep starts from the floor. Athletes can climb the rope using whatever technique they choose. Athletes will climb 15′ and must make contact with the 15’ mark, which is the crossbeam of the rig. Athletes can drop at whatever height they so choose. Both feet must make contact with the ground prior to starting each rep. Wearing gloves is permitted.

DB Suitcase Lunge:
Each lunge begins with the athlete holding the dumbbell in the suitcase position – with hand around the DB and arm hanging by the athlete’s side – and the feet together and the athlete standing tall with hips and knees extended.  Any grip is permitted. Gymnastics grips are allowed to be worn. Weightlifting straps are not allowed to be worn. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted. The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the suitcase position before lowering the dumbbell. 

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 lunge segment 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. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. Letting go of the DB and/or letting the DB rest on the ground will result in a no rep. 

In the event of a no rep for any reason, including moving the dumbbell out of the required position, the athlete will go back to the last 5 foot section they completed.  

“Nessie”

For Time
35′ DB Goblet Lunge (50/35)
8 Alternating DB Snatch (50/35)
2/1 Rope Climb
70′ Single DB Suitcase Lunge (50/35)
2/1 Rope Climb
8 Alternating DB Snatch (50/35)
35′ HS Walk

5:00 Cap

Workout Flow
The workout begins with the athlete standing behind at the start line. At the call of go, the athlete will lunge 35′ down the lane towards the rig. Once complete, the athlete will pick-up the DB and complete the prescribed number of reps of the DB snatch.

Once complete, the athlete will move to the rig and complete the prescribed number of rope climbs. Once complete, the athlete will return to the DB and lunge 35′ back to the starting mat and then 35′ back to the rig for a total of 70′ of lunging.

Once complete, the athlete will perform the prescribed number of rope climbs. Once complete, the athlete will return to the DB and complete the prescribed number of DB snatches. Once complete, the athlete will HS walk 35′ back to the starting mat.

The clock stops when the athlete completes the 35′ of HS walking.

The tiebreak for Nessie is the time at which the athlete completes the last set of DB snatches.

This workout has a 5:00 cap.

Tie Break
The tiebreak for Nessie is the time at which the athlete completes the last set of DB snatch.

Movement Standards

DB Goblet Lunge:
Each lunge begins with the dumbbells in the goblet position, the feet together and the athlete standing tall with hips and knees extended.  The Athlete must hold the dumbbell at the chest with both hands supporting it, any grip is permitted. The DB may NOT rest on one shoulder or be held in the hang position. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted.  The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the goblet position before lowering the dumbbell.

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 lunge segment 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. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. In the event of a no rep for any reason, including moving the dumbbells out of the required position, the Athlete will go back to the last 5 foot section they completed.

Handstand Walk:
Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted. Stepping over the line or landing with the hands on or over the line is a “no rep.” Must walk forward. Coming down from the hands at any time requires a restart from behind the last required line successfully crossed. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. The 50-54 division must complete 5′ of handstand walking unbroken before the athlete can come down from the handstand walk.

DB Snatch:
The movement begins with the DB on the ground in front of the athlete. With one hand, the athlete will move the DB in one motion from the ground to overhead. A pause at the shoulders into a press is not allowed. At the top of the movement, the arms, hips and knees must be fully extended with the arm in line with the athlete’s head. During the movement, the athlete’s off-hand can not make contact with the athlete’s body. At the bottom of the movement, both heads of the DB must make contact with the ground. The athlete must alternate hands each rep. The athlete can switch the DB between hands in any manner they choose. The athlete can switch hands with the DB over the athlete’s head. Dropping the DB from overhead will not be permitted and will result in a no-rep.

Rope Climb:
Each rep starts from the floor. Athletes can climb the rope using whatever technique they choose. Athletes will climb 15′ and must make contact with the 15’ mark, which is the crossbeam of the rig. Athletes can drop at whatever height they so choose. Both feet must make contact with the ground prior to starting each rep. Wearing gloves is permitted.

DB Suitcase Lunge:
Each lunge begins with the athlete holding the dumbbell in the suitcase position – with hand around the DB and arm hanging by the athlete’s side – and the feet together and the athlete standing tall with hips and knees extended.  Any grip is permitted. Gymnastics grips are allowed to be worn. Weightlifting straps are not allowed to be worn. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted. The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the suitcase position before lowering the dumbbell. 

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 lunge segment 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. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. Letting go of the DB and/or letting the DB rest on the ground will result in a no rep. 

In the event of a no rep for any reason, including moving the dumbbell out of the required position, the athlete will go back to the last 5 foot section they completed.  

“Nessie”

For Time
35′ DB Goblet Lunge (50/35)
8 Alternating DB Snatch (50/35)
2/1 Rope Climb
70′ Single DB Suitcase Lunge (50/35)
2/1 Rope Climb
8 Alternating DB Snatch (50/35)
35′ HS Walk

5:00 Cap

Workout Flow
The workout begins with the athlete standing behind at the start line. At the call of go, the athlete will lunge 35′ down the lane towards the rig. Once complete, the athlete will pick-up the DB and complete the prescribed number of reps of the DB snatch.

Once complete, the athlete will move to the rig and complete the prescribed number of rope climbs. Once complete, the athlete will return to the DB and lunge 35′ back to the starting mat and then 35′ back to the rig for a total of 70′ of lunging.

Once complete, the athlete will perform the prescribed number of rope climbs. Once complete, the athlete will return to the DB and complete the prescribed number of DB snatches. Once complete, the athlete will HS walk 35′ back to the starting mat.

The clock stops when the athlete completes the 35′ of HS walking.

The tiebreak for Nessie is the time at which the athlete completes the last set of DB snatches.

This workout has a 5:00 cap.

Tie Break
The tiebreak for Nessie is the time at which the athlete completes the last set of DB snatch.

Movement Standards

DB Goblet Lunge:
Each lunge begins with the dumbbells in the goblet position, the feet together and the athlete standing tall with hips and knees extended.  The Athlete must hold the dumbbell at the chest with both hands supporting it, any grip is permitted. The DB may NOT rest on one shoulder or be held in the hang position. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted.  The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the goblet position before lowering the dumbbell.

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 lunge segment 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. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. In the event of a no rep for any reason, including moving the dumbbells out of the required position, the Athlete will go back to the last 5 foot section they completed.

Handstand Walk:
Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted. Stepping over the line or landing with the hands on or over the line is a “no rep.” Must walk forward. Coming down from the hands at any time requires a restart from behind the last required line successfully crossed. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. The 55-59 division must complete 5′ of handstand walking unbroken before the athlete can come down from the handstand walk.

DB Snatch:
The movement begins with the DB on the ground in front of the athlete. With one hand, the athlete will move the DB in one motion from the ground to overhead. A pause at the shoulders into a press is not allowed. At the top of the movement, the arms, hips and knees must be fully extended with the arm in line with the athlete’s head. During the movement, the athlete’s off-hand can not make contact with the athlete’s body. At the bottom of the movement, both heads of the DB must make contact with the ground. The athlete must alternate hands each rep. The athlete can switch the DB between hands in any manner they choose. The athlete can switch hands with the DB over the athlete’s head. Dropping the DB from overhead will not be permitted and will result in a no-rep.

Rope Climb:
Each rep starts from the floor. Athletes can climb the rope using whatever technique they choose. Athletes will climb 15′ and must make contact with the 15’ mark, which is the crossbeam of the rig. Athletes can drop at whatever height they so choose. Both feet must make contact with the ground prior to starting each rep. Wearing gloves is permitted.

DB Suitcase Lunge:
Each lunge begins with the athlete holding the dumbbell in the suitcase position – with hand around the DB and arm hanging by the athlete’s side – and the feet together and the athlete standing tall with hips and knees extended.  Any grip is permitted. Gymnastics grips are allowed to be worn. Weightlifting straps are not allowed to be worn. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted. The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the suitcase position before lowering the dumbbell. 

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 lunge segment 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. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. Letting go of the DB and/or letting the DB rest on the ground will result in a no rep. 

In the event of a no rep for any reason, including moving the dumbbell out of the required position, the athlete will go back to the last 5 foot section they completed.  

“Nessie”

For Time
35′ DB Goblet Lunge (35/20)
8 Alternating DB Snatch (35/20)
2/1 Rope Climb – 12′
70′ Single DB Suitcase Lunge (35/20)
2/1 Rope Climb – 12′
8 Alternating DB Snatch (35/20)
35′ HS Walk

5:00 Cap

Workout Flow
The workout begins with the athlete standing behind at the start line. At the call of go, the athlete will lunge 35′ down the lane towards the rig. Once complete, the athlete will pick-up the DB and complete the prescribed number of reps of the DB snatch.

Once complete, the athlete will move to the rig and complete the prescribed number of rope climbs. Once complete, the athlete will return to the DB and lunge 35′ back to the starting mat and then 35′ back to the rig for a total of 70′ of lunging.

Once complete, the athlete will perform the prescribed number of rope climbs. Once complete, the athlete will return to the DB and complete the prescribed number of DB snatches. Once complete, the athlete will HS walk 35′ back to the starting mat.

The clock stops when the athlete completes the 35′ of HS walking.

The tiebreak for Nessie is the time at which the athlete completes the last set of DB snatches.

This workout has a 5:00 cap.

Tie Break
The tiebreak for Nessie is the time at which the athlete completes the last set of DB snatch.

Movement Standards

DB Goblet Lunge:
Each lunge begins with the dumbbells in the goblet position, the feet together and the athlete standing tall with hips and knees extended.  The Athlete must hold the dumbbell at the chest with both hands supporting it, any grip is permitted. The DB may NOT rest on one shoulder or be held in the hang position. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted.  The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the goblet position before lowering the dumbbell.

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 lunge segment 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. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. In the event of a no rep for any reason, including moving the dumbbells out of the required position, the Athlete will go back to the last 5 foot section they completed.

Handstand Walk:
Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted. Stepping over the line or landing with the hands on or over the line is a “no rep.” Must walk forward. Coming down from the hands at any time requires a restart from behind the last required line successfully crossed. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. The 60+ division must complete 5′ of handstand walking unbroken before the athlete can come down from the handstand walk.

DB Snatch:
The movement begins with the DB on the ground in front of the athlete. With one hand, the athlete will move the DB in one motion from the ground to overhead. A pause at the shoulders into a press is not allowed. At the top of the movement, the arms, hips and knees must be fully extended with the arm in line with the athlete’s head. During the movement, the athlete’s off-hand can not make contact with the athlete’s body. At the bottom of the movement, both heads of the DB must make contact with the ground. The athlete must alternate hands each rep. The athlete can switch the DB between hands in any manner they choose. The athlete can switch hands with the DB over the athlete’s head. Dropping the DB from overhead will not be permitted and will result in a no-rep.

Rope Climb:
Each rep starts from the floor. Athletes can climb the rope using whatever technique they choose. Athletes will climb 12′ and must make contact with the 12’ mark, which will be marked with tape on the rope. Athletes can drop at whatever height they so choose. Both feet must make contact with the ground prior to starting each rep. Wearing gloves is permitted.

DB Suitcase Lunge:
Each lunge begins with the athlete holding the dumbbell in the suitcase position – with hand around the DB and arm hanging by the athlete’s side – and the feet together and the athlete standing tall with hips and knees extended.  Any grip is permitted. Gymnastics grips are allowed to be worn. Weightlifting straps are not allowed to be worn. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted. The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the suitcase position before lowering the dumbbell. 

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 lunge segment 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. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. Letting go of the DB and/or letting the DB rest on the ground will result in a no rep. 

In the event of a no rep for any reason, including moving the dumbbell out of the required position, the athlete will go back to the last 5 foot section they completed.  

“Nessie”

For Time
35′ DB Goblet Lunge (50/35)
8 Alternating DB Snatch (50/35)
2/1 Rope Climb
70′ Single DB Suitcase Lunge (50/35)
2/1 Rope Climb
8 Alternating DB Snatch (50/35)
35′ HS Walk

5:00 Cap

Workout Flow
The workout begins with the athlete standing behind at the start line. At the call of go, the athlete will lunge 35′ down the lane towards the rig. Once complete, the athlete will pick-up the DB and complete the prescribed number of reps of the DB snatch.

Once complete, the athlete will move to the rig and complete the prescribed number of rope climbs. Once complete, the athlete will return to the DB and lunge 35′ back to the starting mat and then 35′ back to the rig for a total of 70′ of lunging.

Once complete, the athlete will perform the prescribed number of rope climbs. Once complete, the athlete will return to the DB and complete the prescribed number of DB snatches. Once complete, the athlete will HS walk 35′ back to the starting mat.

The clock stops when the athlete completes the 35′ of HS walking.

The tiebreak for Nessie is the time at which the athlete completes the last set of DB snatches.

This workout has a 5:00 cap.

Tie Break
The tiebreak for Nessie is the time at which the athlete completes the last set of DB snatch.

Movement Standards

DB Goblet Lunge:
Each lunge begins with the dumbbells in the goblet position, the feet together and the athlete standing tall with hips and knees extended.  The Athlete must hold the dumbbell at the chest with both hands supporting it, any grip is permitted. The DB may NOT rest on one shoulder or be held in the hang position. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted.  The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the goblet position before lowering the dumbbell.

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 lunge segment 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. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. In the event of a no rep for any reason, including moving the dumbbells out of the required position, the Athlete will go back to the last 5 foot section they completed.

Handstand Walk:
Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted. Stepping over the line or landing with the hands on or over the line is a “no rep.” Must walk forward. Coming down from the hands at any time requires a restart from behind the last required line successfully crossed. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. The 16-18 division must complete 5′ of handstand walking unbroken before the athlete can come down from the handstand walk.

DB Snatch:
The movement begins with the DB on the ground in front of the athlete. With one hand, the athlete will move the DB in one motion from the ground to overhead. A pause at the shoulders into a press is not allowed. At the top of the movement, the arms, hips and knees must be fully extended with the arm in line with the athlete’s head. During the movement, the athlete’s off-hand can not make contact with the athlete’s body. At the bottom of the movement, both heads of the DB must make contact with the ground. The athlete must alternate hands each rep. The athlete can switch the DB between hands in any manner they choose. The athlete can switch hands with the DB over the athlete’s head. Dropping the DB from overhead will not be permitted and will result in a no-rep.

Rope Climb:
Each rep starts from the floor. Athletes can climb the rope using whatever technique they choose. Athletes will climb 15′ and must make contact with the 15’ mark, which is the crossbeam of the rig. Athletes can drop at whatever height they so choose. Both feet must make contact with the ground prior to starting each rep. Wearing gloves is permitted.

DB Suitcase Lunge:
Each lunge begins with the athlete holding the dumbbell in the suitcase position – with hand around the DB and arm hanging by the athlete’s side – and the feet together and the athlete standing tall with hips and knees extended.  Any grip is permitted. Gymnastics grips are allowed to be worn. Weightlifting straps are not allowed to be worn. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted. The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the suitcase position before lowering the dumbbell. 

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 lunge segment 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. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. Letting go of the DB and/or letting the DB rest on the ground will result in a no rep. 

In the event of a no rep for any reason, including moving the dumbbell out of the required position, the athlete will go back to the last 5 foot section they completed.  

“Nessie”

For Time
35′ DB Goblet Lunge (35/20)
8 Alternating DB Snatch (35/20)
2/1 Rope Climb – 12′
70′ Single DB Suitcase Lunge (35/20)
2/1 Rope Climb – 12′
8 Alternating DB Snatch (35/20)
35′ HS Walk

5:00 Cap

Workout Flow
The workout begins with the athlete standing behind at the start line. At the call of go, the athlete will HS walk 35′ down the lane towards the rig. Once complete, the athlete will pick-up the DB and complete the prescribed number of reps of the DB snatch.

Once complete, the athlete will move to the rig and complete the prescribed number of rope climbs. Once complete, the athlete will return to the DB and lunge 35′ back to the starting mat and then 35′ back to the rig for a total of 70′ of lunging.

Once complete, the athlete will perform the prescribed number of rope climbs. Once complete, the athlete will return to the DB and complete the prescribed number of DB snatches. Once complete, the athlete will HS walk 35′ back to the starting mat.

The clock stops when the athlete completes the 35′ of HS walking.

The tiebreak for Nessie is the time at which the athlete completes the last set of DB snatches.

This workout has a 5:00 cap.

Tie Break
The tiebreak for Nessie is the time at which the athlete completes the last set of DB snatch.

Movement Standards

DB Goblet Lunge:
Each lunge begins with the dumbbells in the goblet position, the feet together and the athlete standing tall with hips and knees extended.  The Athlete must hold the dumbbell at the chest with both hands supporting it, any grip is permitted. The DB may NOT rest on one shoulder or be held in the hang position. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted.  The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the goblet position before lowering the dumbbell.

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 lunge segment 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. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. In the event of a no rep for any reason, including moving the dumbbells out of the required position, the Athlete will go back to the last 5 foot section they completed.

Handstand Walk:
Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted. Stepping over the line or landing with the hands on or over the line is a “no rep.” Must walk forward. Coming down from the hands at any time requires a restart from behind the last required line successfully crossed. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. The 13-15 division must complete 5′ of handstand walking unbroken before the athlete can come down from the handstand walk.

DB Snatch:
The movement begins with the DB on the ground in front of the athlete. With one hand, the athlete will move the DB in one motion from the ground to overhead. A pause at the shoulders into a press is not allowed. At the top of the movement, the arms, hips and knees must be fully extended with the arm in line with the athlete’s head. During the movement, the athlete’s off-hand can not make contact with the athlete’s body. At the bottom of the movement, both heads of the DB must make contact with the ground. The athlete must alternate hands each rep. The athlete can switch the DB between hands in any manner they choose. The athlete can switch hands with the DB over the athlete’s head. Dropping the DB from overhead will not be permitted and will result in a no-rep.

Rope Climb:
Each rep starts from the floor. Athletes can climb the rope using whatever technique they choose. Athletes will climb 12′ and must make contact with the 12’ mark, which will be marked with tape on the rope. Athletes can drop at whatever height they so choose. Both feet must make contact with the ground prior to starting each rep. Wearing gloves is permitted.

DB Suitcase Lunge:
Each lunge begins with the athlete holding the dumbbell in the suitcase position – with hand around the DB and arm hanging by the athlete’s side – and the feet together and the athlete standing tall with hips and knees extended.  Any grip is permitted. Gymnastics grips are allowed to be worn. Weightlifting straps are not allowed to be worn. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted. The athlete must finish the prescribed length with both feet over the line, knees and hips extended, and the dumbbell in the suitcase position before lowering the dumbbell. 

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 lunge segment 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. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top of a lunge. Letting go of the DB and/or letting the DB rest on the ground will result in a no rep. 

In the event of a no rep for any reason, including moving the dumbbell out of the required position, the athlete will go back to the last 5 foot section they completed.