212 Meal Prep brings you “Shorty” where athletes will be tested on their ability to cycle a barbell quickly and efficiently. This workout will take place inside our indoor arena. Athletes will progress their barbell up the floor after each barbell movement. See below for workout variations, standards and workout flow.
WORKOUT INFO BY DIVISION
“Shorty”
For Time
80 Double Unders
27 Deadlift (175/115)
60 Double Unders
18 Clean (175/115)
40 Double Unders
12 Shoulder to Overhead (175/115)
20 Double Unders
9 Thruster (175/115)
7:00 Cap
(Titan fitness shorty bar will be used for barbell)
Notes & Flow
At 3.2.1.go, athletes will begin their jump rope movement. The jump rope must start on the ground. Athletes can not start holding the jump rope. After completing the jump rope movement, athletes will move forward to their barbell and complete 27 deadlifts, and then advance the barbell to the next marked box. Once complete, the athletes will return to the jump rope for 60 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 18 cleans, and then advance the barbell to the next marked box.
Once complete, the athletes will return to the jump rope for 40 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 12 shoulder to overhead, and then advance the barbell to the next marked box. Once complete, the athletes will return to the jump rope for 20 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 9 thrusters. The clock stops when the athlete finishes the last rep of thrusters.
This workout has a 7:00 cap. There is no tiebreak for this workout. Athletes must advance the barbell after each barbell movement.
Movement Standards
Double Under – The rope most make two rotations to count. The jump rope must start on the ground at the beginning of the workout. The jump rope can not advance with the athlete down the floor, but must remain on the starting circle.
Deadlift – The movement begins with the barbell on the ground. The athlete must stand with hips and knees fully locked out. Bouncing the barbell is not allowed. Hands must be outside the knees – sumo deadlifts are not allowed. Both bumper plates must touch the ground for a rep to count.
Clean – The movement begins with the barbell on the ground. Both bumper plates must touch the ground. Athletes can power or squat clean the barbell. The movement is complete with the athlete standing tall with hips and knees locked out.
Shoulder to Overhead – Athletes can strict, push or jerk the barbell overhead. The movement is finished with the barbell overhead with hips, knees and shoulders locked. The barbell must return to the front rack after each rep.
Thruster – The movement begins with the barbell on the ground. At the bottom of the movement, the athlete’s hips must clearly break the at or below the crease of the knee. At the top of the movement, the athlete must stand with hips, knees, arms and elbows clearly locked out with the barbell over the head.
“Shorty”
For Time
80 Double Unders
27 Deadlift (135/95)
60 Double Unders
18 Clean (135/95)
40 Double Unders
12 Shoulder to Overhead (135/95)
20 Double Unders
9 Thruster (135/95)
7:00 Cap
(Titan fitness shorty bar will be used for barbell)
Notes & Flow
At 3.2.1.go, athletes will begin their jump rope movement. The jump rope must start on the ground. Athletes can not start holding the jump rope. After completing the jump rope movement, athletes will move forward to their barbell and complete 27 deadlifts, and then advance the barbell to the next marked box. Once complete, the athletes will return to the jump rope for 60 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 18 cleans, and then advance the barbell to the next marked box.
Once complete, the athletes will return to the jump rope for 40 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 12 shoulder to overhead, and then advance the barbell to the next marked box. Once complete, the athletes will return to the jump rope for 20 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 9 thrusters. The clock stops when the athlete finishes the last rep of thrusters.
This workout has a 7:00 cap. There is no tiebreak for this workout. Athletes must advance the barbell after each barbell movement.
Movement Standards
Double Under – The rope most make two rotations to count. The jump rope must start on the ground at the beginning of the workout. The jump rope can not advance with the athlete down the floor, but must remain on the starting circle.
Deadlift – The movement begins with the barbell on the ground. The athlete must stand with hips and knees fully locked out. Bouncing the barbell is not allowed. Hands must be outside the knees – sumo deadlifts are not allowed. Both bumper plates must touch the ground for a rep to count.
Clean – The movement begins with the barbell on the ground. Both bumper plates must touch the ground. Athletes can power or squat clean the barbell. The movement is complete with the athlete standing tall with hips and knees locked out.
Shoulder to Overhead – Athletes can strict, push or jerk the barbell overhead. The movement is finished with the barbell overhead with hips, knees and shoulders locked. The barbell must return to the front rack after each rep.
Thruster – The movement begins with the barbell on the ground. At the bottom of the movement, the athlete’s hips must clearly break the at or below the crease of the knee. At the top of the movement, the athlete must stand with hips, knees, arms and elbows clearly locked out with the barbell over the head.
“Shorty”
For Time
80 Single Unders
27 Deadlift (95/65)
60 Single Unders
18 Clean (95/65)
40 Single Unders
12 Shoulder to Overhead (95/65)
20 Single Unders
9 Thruster (95/65)
7:00 Cap
(Titan fitness shorty bar will be used for barbell)
Notes & Flow
At 3.2.1.go, athletes will begin their jump rope movement. The jump rope must start on the ground. Athletes can not start holding the jump rope. After completing the jump rope movement, athletes will move forward to their barbell and complete 27 deadlifts, and then advance the barbell to the next marked box. Once complete, the athletes will return to the jump rope for 60 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 18 cleans, and then advance the barbell to the next marked box.
Once complete, the athletes will return to the jump rope for 40 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 12 shoulder to overhead, and then advance the barbell to the next marked box. Once complete, the athletes will return to the jump rope for 20 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 9 thrusters. The clock stops when the athlete finishes the last rep of thrusters.
This workout has a 7:00 cap. There is no tiebreak for this workout. Athletes must advance the barbell after each barbell movement.
Movement Standards
Single Under – The rope most make one rotation to count. The jump rope must start on the ground at the beginning of the workout. The jump rope can not advance with the athlete down the floor, but must remain on the starting circle.
Deadlift – The movement begins with the barbell on the ground. The athlete must stand with hips and knees fully locked out. Bouncing the barbell is not allowed. Hands must be outside the knees – sumo deadlifts are not allowed. Both bumper plates must touch the ground for a rep to count.
Clean – The movement begins with the barbell on the ground. Both bumper plates must touch the ground. Athletes can power or squat clean the barbell. The movement is complete with the athlete standing tall with hips and knees locked out.
Shoulder to Overhead – Athletes can strict, push or jerk the barbell overhead. The movement is finished with the barbell overhead with hips, knees and shoulders locked. The barbell must return to the front rack after each rep.
Thruster – The movement begins with the barbell on the ground. At the bottom of the movement, the athlete’s hips must clearly break the at or below the crease of the knee. At the top of the movement, the athlete must stand with hips, knees, arms and elbows clearly locked out with the barbell over the head.
“Shorty”
For Time
80 Double Unders
27 Deadlift (135/95)
60 Double Unders
18 Clean (135/95)
40 Double Unders
12 Shoulder to Overhead (135/95)
20 Double Unders
9 Thruster (135/95)
7:00 Cap
(Titan fitness shorty bar will be used for barbell)
Notes & Flow
At 3.2.1.go, athletes will begin their jump rope movement. The jump rope must start on the ground. Athletes can not start holding the jump rope. After completing the jump rope movement, athletes will move forward to their barbell and complete 27 deadlifts, and then advance the barbell to the next marked box. Once complete, the athletes will return to the jump rope for 60 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 18 cleans, and then advance the barbell to the next marked box.
Once complete, the athletes will return to the jump rope for 40 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 12 shoulder to overhead, and then advance the barbell to the next marked box. Once complete, the athletes will return to the jump rope for 20 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 9 thrusters. The clock stops when the athlete finishes the last rep of thrusters.
This workout has a 7:00 cap. There is no tiebreak for this workout. Athletes must advance the barbell after each barbell movement.
Movement Standards
Double Under – The rope most make two rotations to count. The jump rope must start on the ground at the beginning of the workout. The jump rope can not advance with the athlete down the floor, but must remain on the starting circle.
Deadlift – The movement begins with the barbell on the ground. The athlete must stand with hips and knees fully locked out. Bouncing the barbell is not allowed. Hands must be outside the knees – sumo deadlifts are not allowed. Both bumper plates must touch the ground for a rep to count.
Clean – The movement begins with the barbell on the ground. Both bumper plates must touch the ground. Athletes can power or squat clean the barbell. The movement is complete with the athlete standing tall with hips and knees locked out.
Shoulder to Overhead – Athletes can strict, push or jerk the barbell overhead. The movement is finished with the barbell overhead with hips, knees and shoulders locked. The barbell must return to the front rack after each rep.
Thruster – The movement begins with the barbell on the ground. At the bottom of the movement, the athlete’s hips must clearly break the at or below the crease of the knee. At the top of the movement, the athlete must stand with hips, knees, arms and elbows clearly locked out with the barbell over the head.
“Shorty”
For Time
80 Double Unders
27 Deadlift (135/95)
60 Double Unders
18 Clean (135/95)
40 Double Unders
12 Shoulder to Overhead (135/95)
20 Double Unders
9 Thruster (135/95)
7:00 Cap
(Titan fitness shorty bar will be used for barbell)
Notes & Flow
At 3.2.1.go, athletes will begin their jump rope movement. The jump rope must start on the ground. Athletes can not start holding the jump rope. After completing the jump rope movement, athletes will move forward to their barbell and complete 27 deadlifts, and then advance the barbell to the next marked box. Once complete, the athletes will return to the jump rope for 60 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 18 cleans, and then advance the barbell to the next marked box.
Once complete, the athletes will return to the jump rope for 40 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 12 shoulder to overhead, and then advance the barbell to the next marked box. Once complete, the athletes will return to the jump rope for 20 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 9 thrusters. The clock stops when the athlete finishes the last rep of thrusters.
This workout has a 7:00 cap. There is no tiebreak for this workout. Athletes must advance the barbell after each barbell movement.
Movement Standards
Double Under – The rope most make two rotations to count. The jump rope must start on the ground at the beginning of the workout. The jump rope can not advance with the athlete down the floor, but must remain on the starting circle.
Deadlift – The movement begins with the barbell on the ground. The athlete must stand with hips and knees fully locked out. Bouncing the barbell is not allowed. Hands must be outside the knees – sumo deadlifts are not allowed. Both bumper plates must touch the ground for a rep to count.
Clean – The movement begins with the barbell on the ground. Both bumper plates must touch the ground. Athletes can power or squat clean the barbell. The movement is complete with the athlete standing tall with hips and knees locked out.
Shoulder to Overhead – Athletes can strict, push or jerk the barbell overhead. The movement is finished with the barbell overhead with hips, knees and shoulders locked. The barbell must return to the front rack after each rep.
Thruster – The movement begins with the barbell on the ground. At the bottom of the movement, the athlete’s hips must clearly break the at or below the crease of the knee. At the top of the movement, the athlete must stand with hips, knees, arms and elbows clearly locked out with the barbell over the head.
“Shorty”
For Time
80 Double Unders
27 Deadlift (115/75)
60 Double Unders
18 Clean (115/75)
40 Double Unders
12 Shoulder to Overhead (115/75)
20 Double Unders
9 Thruster (115/75)
7:00 Cap
(Titan fitness shorty bar will be used for barbell)
Notes & Flow
At 3.2.1.go, athletes will begin their jump rope movement. The jump rope must start on the ground. Athletes can not start holding the jump rope. After completing the jump rope movement, athletes will move forward to their barbell and complete 27 deadlifts, and then advance the barbell to the next marked box. Once complete, the athletes will return to the jump rope for 60 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 18 cleans, and then advance the barbell to the next marked box.
Once complete, the athletes will return to the jump rope for 40 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 12 shoulder to overhead, and then advance the barbell to the next marked box. Once complete, the athletes will return to the jump rope for 20 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 9 thrusters. The clock stops when the athlete finishes the last rep of thrusters.
This workout has a 7:00 cap. There is no tiebreak for this workout. Athletes must advance the barbell after each barbell movement.
Movement Standards
Double Under – The rope most make two rotations to count. The jump rope must start on the ground at the beginning of the workout. The jump rope can not advance with the athlete down the floor, but must remain on the starting circle.
Deadlift – The movement begins with the barbell on the ground. The athlete must stand with hips and knees fully locked out. Bouncing the barbell is not allowed. Hands must be outside the knees – sumo deadlifts are not allowed. Both bumper plates must touch the ground for a rep to count.
Clean – The movement begins with the barbell on the ground. Both bumper plates must touch the ground. Athletes can power or squat clean the barbell. The movement is complete with the athlete standing tall with hips and knees locked out.
Shoulder to Overhead – Athletes can strict, push or jerk the barbell overhead. The movement is finished with the barbell overhead with hips, knees and shoulders locked. The barbell must return to the front rack after each rep.
Thruster – The movement begins with the barbell on the ground. At the bottom of the movement, the athlete’s hips must clearly break the at or below the crease of the knee. At the top of the movement, the athlete must stand with hips, knees, arms and elbows clearly locked out with the barbell over the head.
“Shorty”
For Time
80 Double Unders
27 Deadlift (115/75)
60 Double Unders
18 Clean (115/75)
40 Double Unders
12 Shoulder to Overhead (115/75)
20 Double Unders
9 Thruster (115/75)
7:00 Cap
(Titan fitness shorty bar will be used for barbell)
Notes & Flow
At 3.2.1.go, athletes will begin their jump rope movement. The jump rope must start on the ground. Athletes can not start holding the jump rope. After completing the jump rope movement, athletes will move forward to their barbell and complete 27 deadlifts, and then advance the barbell to the next marked box. Once complete, the athletes will return to the jump rope for 60 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 18 cleans, and then advance the barbell to the next marked box.
Once complete, the athletes will return to the jump rope for 40 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 12 shoulder to overhead, and then advance the barbell to the next marked box. Once complete, the athletes will return to the jump rope for 20 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 9 thrusters. The clock stops when the athlete finishes the last rep of thrusters.
This workout has a 7:00 cap. There is no tiebreak for this workout. Athletes must advance the barbell after each barbell movement.
Movement Standards
Double Under – The rope most make two rotations to count. The jump rope must start on the ground at the beginning of the workout. The jump rope can not advance with the athlete down the floor, but must remain on the starting circle.
Deadlift – The movement begins with the barbell on the ground. The athlete must stand with hips and knees fully locked out. Bouncing the barbell is not allowed. Hands must be outside the knees – sumo deadlifts are not allowed. Both bumper plates must touch the ground for a rep to count.
Clean – The movement begins with the barbell on the ground. Both bumper plates must touch the ground. Athletes can power or squat clean the barbell. The movement is complete with the athlete standing tall with hips and knees locked out.
Shoulder to Overhead – Athletes can strict, push or jerk the barbell overhead. The movement is finished with the barbell overhead with hips, knees and shoulders locked. The barbell must return to the front rack after each rep.
Thruster – The movement begins with the barbell on the ground. At the bottom of the movement, the athlete’s hips must clearly break the at or below the crease of the knee. At the top of the movement, the athlete must stand with hips, knees, arms and elbows clearly locked out with the barbell over the head.
“Shorty”
For Time
80 Double Unders
27 Deadlift (95/65)
60 Double Unders
18 Clean (95/65)
40 Double Unders
12 Shoulder to Overhead (95/65)
20 Double Unders
9 Thruster (95/65)
7:00 Cap
(Titan fitness shorty bar will be used for barbell)
Notes & Flow
At 3.2.1.go, athletes will begin their jump rope movement. The jump rope must start on the ground. Athletes can not start holding the jump rope. After completing the jump rope movement, athletes will move forward to their barbell and complete 27 deadlifts, and then advance the barbell to the next marked box. Once complete, the athletes will return to the jump rope for 60 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 18 cleans, and then advance the barbell to the next marked box.
Once complete, the athletes will return to the jump rope for 40 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 12 shoulder to overhead, and then advance the barbell to the next marked box. Once complete, the athletes will return to the jump rope for 20 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 9 thrusters. The clock stops when the athlete finishes the last rep of thrusters.
This workout has a 7:00 cap. There is no tiebreak for this workout. Athletes must advance the barbell after each barbell movement.
Movement Standards
Double Under – The rope most make two rotations to count. The jump rope must start on the ground at the beginning of the workout. The jump rope can not advance with the athlete down the floor, but must remain on the starting circle.
Deadlift – The movement begins with the barbell on the ground. The athlete must stand with hips and knees fully locked out. Bouncing the barbell is not allowed. Hands must be outside the knees – sumo deadlifts are not allowed. Both bumper plates must touch the ground for a rep to count.
Clean – The movement begins with the barbell on the ground. Both bumper plates must touch the ground. Athletes can power or squat clean the barbell. The movement is complete with the athlete standing tall with hips and knees locked out.
Shoulder to Overhead – Athletes can strict, push or jerk the barbell overhead. The movement is finished with the barbell overhead with hips, knees and shoulders locked. The barbell must return to the front rack after each rep.
Thruster – The movement begins with the barbell on the ground. At the bottom of the movement, the athlete’s hips must clearly break the at or below the crease of the knee. At the top of the movement, the athlete must stand with hips, knees, arms and elbows clearly locked out with the barbell over the head.
“Shorty”
For Time
80 Double Unders
27 Deadlift (95/65)
60 Double Unders
18 Clean (95/65)
40 Double Unders
12 Shoulder to Overhead (95/65)
20 Double Unders
9 Thruster (95/65)
7:00 Cap
(Titan fitness shorty bar will be used for barbell)
Notes & Flow
At 3.2.1.go, athletes will begin their jump rope movement. The jump rope must start on the ground. Athletes can not start holding the jump rope. After completing the jump rope movement, athletes will move forward to their barbell and complete 27 deadlifts, and then advance the barbell to the next marked box. Once complete, the athletes will return to the jump rope for 60 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 18 cleans, and then advance the barbell to the next marked box.
Once complete, the athletes will return to the jump rope for 40 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 12 shoulder to overhead, and then advance the barbell to the next marked box. Once complete, the athletes will return to the jump rope for 20 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 9 thrusters. The clock stops when the athlete finishes the last rep of thrusters.
This workout has a 7:00 cap. There is no tiebreak for this workout. Athletes must advance the barbell after each barbell movement.
Movement Standards
Double Under – The rope most make two rotations to count. The jump rope must start on the ground at the beginning of the workout. The jump rope can not advance with the athlete down the floor, but must remain on the starting circle.
Deadlift – The movement begins with the barbell on the ground. The athlete must stand with hips and knees fully locked out. Bouncing the barbell is not allowed. Hands must be outside the knees – sumo deadlifts are not allowed. Both bumper plates must touch the ground for a rep to count.
Clean – The movement begins with the barbell on the ground. Both bumper plates must touch the ground. Athletes can power or squat clean the barbell. The movement is complete with the athlete standing tall with hips and knees locked out.
Shoulder to Overhead – Athletes can strict, push or jerk the barbell overhead. The movement is finished with the barbell overhead with hips, knees and shoulders locked. The barbell must return to the front rack after each rep.
Thruster – The movement begins with the barbell on the ground. At the bottom of the movement, the athlete’s hips must clearly break the at or below the crease of the knee. At the top of the movement, the athlete must stand with hips, knees, arms and elbows clearly locked out with the barbell over the head.
“Shorty”
For Time
80 Double Unders
27 Deadlift (95/65)
60 Double Unders
18 Clean (95/65)
40 Double Unders
12 Shoulder to Overhead (95/65)
20 Double Unders
9 Thruster (95/65)
7:00 Cap
(Titan fitness shorty bar will be used for barbell)
Notes & Flow
At 3.2.1.go, athletes will begin their jump rope movement. The jump rope must start on the ground. Athletes can not start holding the jump rope. After completing the jump rope movement, athletes will move forward to their barbell and complete 27 deadlifts, and then advance the barbell to the next marked box. Once complete, the athletes will return to the jump rope for 60 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 18 cleans, and then advance the barbell to the next marked box.
Once complete, the athletes will return to the jump rope for 40 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 12 shoulder to overhead, and then advance the barbell to the next marked box. Once complete, the athletes will return to the jump rope for 20 reps of the jump rope. After finishing the jump rope, athletes will move to the barbell and complete 9 thrusters. The clock stops when the athlete finishes the last rep of thrusters.
This workout has a 7:00 cap. There is no tiebreak for this workout. Athletes must advance the barbell after each barbell movement.
Movement Standards
Double Under – The rope most make two rotations to count. The jump rope must start on the ground at the beginning of the workout. The jump rope can not advance with the athlete down the floor, but must remain on the starting circle.
Deadlift – The movement begins with the barbell on the ground. The athlete must stand with hips and knees fully locked out. Bouncing the barbell is not allowed. Hands must be outside the knees – sumo deadlifts are not allowed. Both bumper plates must touch the ground for a rep to count.
Clean – The movement begins with the barbell on the ground. Both bumper plates must touch the ground. Athletes can power or squat clean the barbell. The movement is complete with the athlete standing tall with hips and knees locked out.
Shoulder to Overhead – Athletes can strict, push or jerk the barbell overhead. The movement is finished with the barbell overhead with hips, knees and shoulders locked. The barbell must return to the front rack after each rep.
Thruster – The movement begins with the barbell on the ground. At the bottom of the movement, the athlete’s hips must clearly break the at or below the crease of the knee. At the top of the movement, the athlete must stand with hips, knees, arms and elbows clearly locked out with the barbell over the head.
