Wild South Apparel brings you Sea Dog where individuals will take-on an AMRAP-style workout featuring a gymnastics, weightlifting and a mono-structural movement. Can you unleash your inner dog and average a round a minute? The best of the best will toe that line throughout the workout.

See below for workout variations, standards and workout flow.

Sea Dog will feature the RX Smart Gear Zeus rope.
**Athletes may use their own Zeus RX Jump rope but it must be approved by their judge prior to starting the workout. It must be a Zeus RX Jump rope, no other substitution for a weighted rope may be used. If an Athlete doesn’t have a Zeus rope, we will provide one for you.  Athletes will be sized for their jump ropes during check-in for either a Small, Medium or Large.  

Jump Rope Sizes:

Small – 8’0”
Medium – 8’6”
Large – 9’0”
Looking to purchase a jump rope? Click HERE for more info.

WORKOUT INFO BY DIVISION

RX Individual Division

“Sea Dog”

10:00 AMRAP

20 Zeus Rope Rope Double Unders
6 Deficit HSPU (4″/2″)
3 Snatch (155/105)

Score: Total reps

 

Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, athletes will move down the floor to where the jump rope lies. Athletes will pick up their jump rope and begin their set of jump rope.

Once all reps are completed, the athlete will move to the wall and complete their set of handstand pushups or wall walks. Once complete, the athlete will move to the barbell and complete their set of snatches. 

The athlete will continue this flow until the workout is complete.

The score for the workout will be the total reps completed within the time cap. There is no tiebreak for this workout.

Tie Break
There is no tiebreak time.

Movement Standards

Double Unders: The rope must make two rotations to count. The rope must spin in a forward motion. The jump rope must start on the ground at the beginning of the workout.The Zeus rope by RX SmartGear must be used.

Deficit Handstand Push-Up: A 24-inch tall by 40-inch box will be taped in-front of the handstand push-up board. Two risers will be present for the athlete’s hands to be on. The athlete’s hands must remain on the risers during the movement. If at any point, a portion of the hand, including fingers, touches the box tape line, a no-rep will be issued. If at any point, the hands come off the riser, a no-rep will be issued. 

The rep starts with the athlete’s arms fully extended in the hand-stand position with both heels touching the wall.

The athlete will descend and must touch their head to the soft matting before returning to the handstand position. Kipping or a strict movement are allowed. The feet do not need to remain in contact with the wall for the duration of the movement, but both heels must return to the wall at the top of the movement.

The rep is complete when the athlete’s arms and elbows are fully extended with both heels touching the wall.

Snatch:

Athletes can perform a power, squat or split snatch. Athletes must fully extend knees and hips at the top of movement. The arms must be fully extended with the barbell over the head at the top of the movement. Both bumper plates must touch the ground at the bottom of each rep. The barbell must remain within the athlete’s lane. Failure to control the barbell and having the barbell leave the lane area will result in a no rep.

Intermediate Individual Division

“Sea Dog”

8:00 AMRAP

20 Zeus Rope Rope Double Unders
6 HSPU
3 Snatch (115/75)

Score: Total reps

 

Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, athletes will move down the floor to where the jump rope lies. Athletes will pick up their jump rope and begin their set of jump rope.

Once all reps are completed, the athlete will move to the wall and complete their set of handstand pushups or wall walks. Once complete, the athlete will move to the barbell and complete their set of snatches. 

The athlete will continue this flow until the workout is complete.

The score for the workout will be the total reps completed within the time cap. There is no tiebreak for this workout.

Tie Break
There is no tiebreak time.

Movement Standards

Double Unders: The rope must make two rotations to count. The rope must spin in a forward motion. The jump rope must start on the ground at the beginning of the workout.The Zeus rope by RX SmartGear must be used.

Handstand Push-Up: A 24-inch tall by 40-inch box will be taped in-front of the handstand push-up board. The athlete’s hands must remain inside the box at all times during the movement. If at any point, a portion of the hand, including fingers, touches the box tape line, a no-rep will be issued. 

The rep starts with the athlete’s arms fully extended in the hand-stand position with both heels touching the wall.

The athlete will descend and must touch their head to the soft matting before returning to the handstand position. Kipping or a strict movement are allowed. The feet do not need to remain in contact with the wall for the duration of the movement, but both heels must return to the wall at the top of the movement.

The rep is complete when the athlete’s arms and elbows are fully extended with both heels touching the wall.

Snatch: Athletes can perform a power, squat or split snatch. Athletes must fully extend knees and hips at the top of movement. The arms must be fully extended with the barbell over the head at the top of the movement. Both bumper plates must touch the ground at the bottom of each rep. The barbell must remain within the athlete’s lane. Failure to control the barbell and having the barbell leave the lane area will result in a no rep.

35-39 Individual Division

“Sea Dog”

8:00 AMRAP

20 Zeus Rope Rope Double Unders
6 HSPU
3 Snatch (115/75)

Score: Total reps

 

Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, athletes will move down the floor to where the jump rope lies. Athletes will pick up their jump rope and begin their set of jump rope.

Once all reps are completed, the athlete will move to the wall and complete their set of handstand pushups or wall walks. Once complete, the athlete will move to the barbell and complete their set of snatches. 

The athlete will continue this flow until the workout is complete.

The score for the workout will be the total reps completed within the time cap. There is no tiebreak for this workout.

Tie Break
There is no tiebreak time.

Movement Standards

Double Unders: The rope must make two rotations to count. The rope must spin in a forward motion. The jump rope must start on the ground at the beginning of the workout.The Zeus rope by RX SmartGear must be used.

Handstand Push-Up: A 24-inch tall by 40-inch box will be taped in-front of the handstand push-up board. The athlete’s hands must remain inside the box at all times during the movement. If at any point, a portion of the hand, including fingers, touches the box tape line, a no-rep will be issued. 

The rep starts with the athlete’s arms fully extended in the hand-stand position with both heels touching the wall.

The athlete will descend and must touch their head to the soft matting before returning to the handstand position. Kipping or a strict movement are allowed. The feet do not need to remain in contact with the wall for the duration of the movement, but both heels must return to the wall at the top of the movement.

The rep is complete when the athlete’s arms and elbows are fully extended with both heels touching the wall.

Snatch: Athletes can perform a power, squat or split snatch. Athletes must fully extend knees and hips at the top of movement. The arms must be fully extended with the barbell over the head at the top of the movement. Both bumper plates must touch the ground at the bottom of each rep. The barbell must remain within the athlete’s lane. Failure to control the barbell and having the barbell leave the lane area will result in a no rep.

40-44 Individual Division

“Sea Dog”

8:00 AMRAP

20 Zeus Rope Rope Double Unders
6 HSPU
3 Snatch (115/75)

Score: Total reps

 

Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, athletes will move down the floor to where the jump rope lies. Athletes will pick up their jump rope and begin their set of jump rope.

Once all reps are completed, the athlete will move to the wall and complete their set of handstand pushups or wall walks. Once complete, the athlete will move to the barbell and complete their set of snatches. 

The athlete will continue this flow until the workout is complete.

The score for the workout will be the total reps completed within the time cap. There is no tiebreak for this workout.

Tie Break
There is no tiebreak time.

Movement Standards

Double Unders: The rope must make two rotations to count. The rope must spin in a forward motion. The jump rope must start on the ground at the beginning of the workout.The Zeus rope by RX SmartGear must be used.

Handstand Push-Up: A 24-inch tall by 40-inch box will be taped in-front of the handstand push-up board. The athlete’s hands must remain inside the box at all times during the movement. If at any point, a portion of the hand, including fingers, touches the box tape line, a no-rep will be issued. 

The rep starts with the athlete’s arms fully extended in the hand-stand position with both heels touching the wall.

The athlete will descend and must touch their head to the soft matting before returning to the handstand position. Kipping or a strict movement are allowed. The feet do not need to remain in contact with the wall for the duration of the movement, but both heels must return to the wall at the top of the movement.

The rep is complete when the athlete’s arms and elbows are fully extended with both heels touching the wall.

Snatch: Athletes can perform a power, squat or split snatch. Athletes must fully extend knees and hips at the top of movement. The arms must be fully extended with the barbell over the head at the top of the movement. Both bumper plates must touch the ground at the bottom of each rep. The barbell must remain within the athlete’s lane. Failure to control the barbell and having the barbell leave the lane area will result in a no rep.

45-49 Individual Division

“Sea Dog”

8:00 AMRAP

20 Zeus Rope Rope Double Unders
6 HSPU
3 Snatch (95/65)

Score: Total reps

 

Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, athletes will move down the floor to where the jump rope lies. Athletes will pick up their jump rope and begin their set of jump rope.

Once all reps are completed, the athlete will move to the wall and complete their set of handstand pushups or wall walks. Once complete, the athlete will move to the barbell and complete their set of snatches. 

The athlete will continue this flow until the workout is complete.

The score for the workout will be the total reps completed within the time cap. There is no tiebreak for this workout.

Tie Break
There is no tiebreak time.

Movement Standards

Double Unders: The rope must make two rotations to count. The rope must spin in a forward motion. The jump rope must start on the ground at the beginning of the workout.The Zeus rope by RX SmartGear must be used.

Handstand Push-Up: A 24-inch tall by 40-inch box will be taped in-front of the handstand push-up board. The athlete’s hands must remain inside the box at all times during the movement. If at any point, a portion of the hand, including fingers, touches the box tape line, a no-rep will be issued. 

The rep starts with the athlete’s arms fully extended in the hand-stand position with both heels touching the wall.

The athlete will descend and must touch their head to the soft matting before returning to the handstand position. Kipping or a strict movement are allowed. The feet do not need to remain in contact with the wall for the duration of the movement, but both heels must return to the wall at the top of the movement.

The rep is complete when the athlete’s arms and elbows are fully extended with both heels touching the wall.

Snatch: Athletes can perform a power, squat or split snatch. Athletes must fully extend knees and hips at the top of movement. The arms must be fully extended with the barbell over the head at the top of the movement. Both bumper plates must touch the ground at the bottom of each rep. The barbell must remain within the athlete’s lane. Failure to control the barbell and having the barbell leave the lane area will result in a no rep.

50-54 Individual Division

“Sea Dog”

8:00 AMRAP

20 Zeus Rope Rope Double Unders
6 HSPU
3 Snatch (95/65)

Score: Total reps

 

Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, athletes will move down the floor to where the jump rope lies. Athletes will pick up their jump rope and begin their set of jump rope.

Once all reps are completed, the athlete will move to the wall and complete their set of handstand pushups or wall walks. Once complete, the athlete will move to the barbell and complete their set of snatches. 

The athlete will continue this flow until the workout is complete.

The score for the workout will be the total reps completed within the time cap. There is no tiebreak for this workout.

Tie Break
There is no tiebreak time.

Movement Standards

Double Unders: The rope must make two rotations to count. The rope must spin in a forward motion. The jump rope must start on the ground at the beginning of the workout.The Zeus rope by RX SmartGear must be used.

Handstand Push-Up: A 24-inch tall by 40-inch box will be taped in-front of the handstand push-up board. The athlete’s hands must remain inside the box at all times during the movement. If at any point, a portion of the hand, including fingers, touches the box tape line, a no-rep will be issued. 

The rep starts with the athlete’s arms fully extended in the hand-stand position with both heels touching the wall.

The athlete will descend and must touch their head to the soft matting before returning to the handstand position. Kipping or a strict movement are allowed. The feet do not need to remain in contact with the wall for the duration of the movement, but both heels must return to the wall at the top of the movement.

The rep is complete when the athlete’s arms and elbows are fully extended with both heels touching the wall.

Snatch: Athletes can perform a power, squat or split snatch. Athletes must fully extend knees and hips at the top of movement. The arms must be fully extended with the barbell over the head at the top of the movement. Both bumper plates must touch the ground at the bottom of each rep. The barbell must remain within the athlete’s lane. Failure to control the barbell and having the barbell leave the lane area will result in a no rep.

55-59 Individual Division

“Sea Dog”

8:00 AMRAP

30 Zeus Rope Rope Single Unders
2 Wall Walk
3 Snatch (75/55)

Score: Total reps

 

Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, athletes will move down the floor to where the jump rope lies. Athletes will pick up their jump rope and begin their set of jump rope.

Once all reps are completed, the athlete will move to the wall and complete their set of handstand pushups or wall walks. Once complete, the athlete will move to the barbell and complete their set of snatches. 

The athlete will continue this flow until the workout is complete.

The score for the workout will be the total reps completed within the time cap. There is no tiebreak for this workout.

Tie Break
There is no tiebreak time.

Movement Standards

Single Unders: The rope must make one rotation to count. The rope must spin in a forward motion. The jump rope must start on the ground at the beginning of the workout. The Zeus rope by RX SmartGear must be used.

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

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

At the top of the movement, both hands must touch the tape line for the 10-inch mark before the athlete can descend. Any part of the hand may touch the tape line.

On the descent, the feet must remain on the wall until both hands are touching the first line.

For the first line, the distance from the wall to the tape is 55 inches for women and 60 inches for men. This first line will be the start and finish for each repetition

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

Snatch: Athletes can perform a power, squat or split snatch. Athletes must fully extend knees and hips at the top of movement. The arms must be fully extended with the barbell over the head at the top of the movement. Both bumper plates must touch the ground at the bottom of each rep. The barbell must remain within the athlete’s lane. Failure to control the barbell and having the barbell leave the lane area will result in a no rep.

60+ Individual Division

“Sea Dog”

8:00 AMRAP

30 Zeus Rope Rope Single Unders
2 Wall Walk
3 Snatch (75/55)

Score: Total reps

 

Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, athletes will move down the floor to where the jump rope lies. Athletes will pick up their jump rope and begin their set of jump rope.

Once all reps are completed, the athlete will move to the wall and complete their set of handstand pushups or wall walks. Once complete, the athlete will move to the barbell and complete their set of snatches. 

The athlete will continue this flow until the workout is complete.

The score for the workout will be the total reps completed within the time cap. There is no tiebreak for this workout.

Tie Break
There is no tiebreak time.

Movement Standards

Single Unders: The rope must make one rotation to count. The rope must spin in a forward motion. The jump rope must start on the ground at the beginning of the workout. The Zeus rope by RX SmartGear must be used.

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

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

At the top of the movement, both hands must touch the tape line for the 10-inch mark before the athlete can descend. Any part of the hand may touch the tape line.

On the descent, the feet must remain on the wall until both hands are touching the first line.

For the first line, the distance from the wall to the tape is 55 inches for women and 60 inches for men. This first line will be the start and finish for each repetition

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

Snatch: Athletes can perform a power, squat or split snatch. Athletes must fully extend knees and hips at the top of movement. The arms must be fully extended with the barbell over the head at the top of the movement. Both bumper plates must touch the ground at the bottom of each rep. The barbell must remain within the athlete’s lane. Failure to control the barbell and having the barbell leave the lane area will result in a no rep.

Scaled Individual Division

“Sea Dog”

8:00 AMRAP

30 Zeus Rope Rope Single Unders
2 Wall Walk
3 Snatch (75/55)

Score: Total reps

 

Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, athletes will move down the floor to where the jump rope lies. Athletes will pick up their jump rope and begin their set of jump rope.

Once all reps are completed, the athlete will move to the wall and complete their set of handstand pushups or wall walks. Once complete, the athlete will move to the barbell and complete their set of snatches. 

The athlete will continue this flow until the workout is complete.

The score for the workout will be the total reps completed within the time cap. There is no tiebreak for this workout.

Tie Break
There is no tiebreak time.

Movement Standards

Single Unders: The rope must make one rotation to count. The rope must spin in a forward motion. The jump rope must start on the ground at the beginning of the workout. The Zeus rope by RX SmartGear must be used.

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

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

At the top of the movement, both hands must touch the tape line for the 10-inch mark before the athlete can descend. Any part of the hand may touch the tape line.

On the descent, the feet must remain on the wall until both hands are touching the first line.

For the first line, the distance from the wall to the tape is 55 inches for women and 60 inches for men. This first line will be the start and finish for each repetition

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

Snatch: Athletes can perform a power, squat or split snatch. Athletes must fully extend knees and hips at the top of movement. The arms must be fully extended with the barbell over the head at the top of the movement. Both bumper plates must touch the ground at the bottom of each rep. The barbell must remain within the athlete’s lane. Failure to control the barbell and having the barbell leave the lane area will result in a no rep.

Teen Individual Division

“Sea Dog”

8:00 AMRAP

20 Zeus Rope Rope Double Unders
6 HSPU
3 Snatch (95/65)

Score: Total reps

 

*Teen athletes have the choice to perform 80 single unders instead of 20 double unders. The athlete must declare prior to the start of the workout if they opt to perform single unders. Athletes can not switch between single unders and double unders during the workout.*

 

Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, athletes will move down the floor to where the jump rope lies. Athletes will pick up their jump rope and begin their set of jump rope.

Once all reps are completed, the athlete will move to the wall and complete their set of handstand pushups or wall walks. Once complete, the athlete will move to the barbell and complete their set of snatches. 

The athlete will continue this flow until the workout is complete.

The score for the workout will be the total reps completed within the time cap. There is no tiebreak for this workout.

Tie Break
There is no tiebreak time.

Movement Standards

Double Unders: The rope must make two rotations to count. The rope must spin in a forward motion. The jump rope must start on the ground at the beginning of the workout.The Zeus rope by RX SmartGear must be used.

Single Unders: The rope must make one rotation to count. The rope must spin in a forward motion. The jump rope must start on the ground at the beginning of the workout. The Zeus rope by RX SmartGear must be used.

Handstand Push-Up: A 24-inch tall by 40-inch box will be taped in-front of the handstand push-up board. The athlete’s hands must remain inside the box at all times during the movement. If at any point, a portion of the hand, including fingers, touches the box tape line, a no-rep will be issued. 

The rep starts with the athlete’s arms fully extended in the hand-stand position with both heels touching the wall.

The athlete will descend and must touch their head to the soft matting before returning to the handstand position. Kipping or a strict movement are allowed. The feet do not need to remain in contact with the wall for the duration of the movement, but both heels must return to the wall at the top of the movement.

The rep is complete when the athlete’s arms and elbows are fully extended with both heels touching the wall.

Snatch: Athletes can perform a power, squat or split snatch. Athletes must fully extend knees and hips at the top of movement. The arms must be fully extended with the barbell over the head at the top of the movement. Both bumper plates must touch the ground at the bottom of each rep. The barbell must remain within the athlete’s lane. Failure to control the barbell and having the barbell leave the lane area will result in a no rep.

FLOOR LAYOUT