Individual:

Workout Flow:  At the count of 3-2-1-Go, athletes will sprint to their barbells for the required number of Shoulder-To-Overhead reps.  Once finished they will proceed to their boxes to complete the required number of Box Jump Over reps (Scaled Divisions may perform step-overs).  Once finished they will move to the rig for the required number of Muscle-up reps, Renegade Rows or Pull Ups.  Once finished, they will proceed to their dumbbells to perform the required distance of DB Lunges. Time is stopped when both feet cross the line for the last lunge.

Time Cap:  8:00 min

Movement Standards:

Shoulder To Overhead:  Each rep begins in the front rack position, with the barbell on the shoulders.  A shoulder press, push press, push jerk or split jerk may be used, as long as the elbows, hips and knees are fully extended.  The rep is credited once the weight is fully locked out overhead, directly over the middle of the body with the feet in line.  If an athlete uses a split jerk, their feet must return under the hips and meet the full lockout requirement.  Dropping the barbell behind the body even after receiving credit for the rep will result in an automatic no-rep.

Box Jump Overs:  Each rep begins with the athlete standing in front of the box.  The athlete must jump on top of the box using a two-foot takeoff, and only the athlete’s feet may touch the box.  There is no requirement to stand tall while on top of the box.  The athlete may face forward or to the side.  The athlete must step down to the other side of the box.  Each rep is counted when the athlete lands on the ground on the opposite side of the box.  Within the scaled division, athletes have the option to step over.  When stepping up and over, both feet must make contact with the top of the box.  There is no requirement to stand tall while on top of the box.  The rep will be counted when both of the athlete’s feet touch the ground on the other side of the box.

Ring Muscle-up (RMU):  The athlete must begin with or pass through a hang below the rings, with the arms fully extended and the feet off the ground.  The heels may not rise above the height of the rings during the kip.  The elbows must be fully locked out while in the support position above the rings.

Bar Muscle-up (BMU):  The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground.  Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted.  The feet may not rise above the height of the bar during the kip.  The elbows must be fully locked out while in the support position above the bar.

Pull-up (Teens Only):  The athlete must start each rep with arms fully extended and feet off the ground.  The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.  Strict, kipping or butterfly pull-ups are allowed as long as the requirements are met.

Renegade Row (Scaled Only):  The athlete must start each rep with each hand on each dumbbell with their arms fully extended at the top of the push-up position.  Athletes will row one dumbbell up touching any part of the chest and lower the dumbbell back to the ground.  Athletes will do the same row movement on the opposite side.  Once both rows have been completed, athletes will perform a push-up with their hands on the dumbbells.  The chest must clearly touch the ground and athletes must push-up to full extension of the arms and body off the ground for the rep to be credited.

Overhead Lunge:  Prior to the start of the repetition, athletes may use any style of ground to overhead to receive the two dumbbells  in the overhead position.  Each lunge shall begin with the  dumbbells overhead, feet parallel, and the athlete standing to full extension (hips and knees extended).  Before beginning the rep, the athlete’s feet must be behind the mark indicating the start of the segment.  At the bottom of the lunge, the trailing knee must make contact with the ground.  The dumbbells  must remain above the athlete’s head with elbows fully extended the entire time.  The rep is credited when both of the athlete’s heels clearly cross the 5 yard mark, dumbbells remaining overhead, with the athlete standing fully extended (just a note that this will have to be emphasized to judges because usually one foot crosses in lunge, then dumbbells are kind of swung down as the other foot comes to the line).  The athlete must alternate leading legs and stand tall between each repetition, with hips and knees extended.  If during the lunge, the dumbbells make contact with or falls below the head, or the athlete shuffle steps between lunges, the repetition will not count.  Failure to meet any standards during the walking lunge will require the athlete to have to restart the overhead walking lunge from the previous 5 yard mark.

Front Rack Lunge:  Prior to the start of the repetition, athletes may use any style of ground to shoulder to receive the two dumbbells in the front rack position.  Each lunge shall begin with the  dumbbells on the shoulders, feet parallel, and the athlete standing to full extension (hips and knees extended).  Before beginning the rep, the athlete’s feet must be behind the mark indicating the start of the segment.  At the bottom of the lunge, the trailing knee must make contact with the ground.  The dumbbells  must remain on the athlete’s shoulders the entire time.  The rep is credited when both of the athlete’s heels clearly cross the 5 yard mark, dumbbells remaining on the shoulders, with the athlete standing fully extended (just a note that this will have to be emphasized to judges because usually one foot crosses in lunge, then dumbbells are kind of swung down as the other foot comes to the line).  The athlete must alternate leading legs and stand tall between each repetition, with hips and knees extended.  If during the lunge, the dumbbells make contact with or falls off the shoulders, or the athlete shuffle steps between lunges, the repetition will not count.  Failure to meet any standards during the walking lunge will require the athlete to have to restart the walking lunge from the previous 5 yard mark.

 

Teams:

Workout Flow:  This is a Grid League style workout where teams will choose their “specialists” to attack the required work.  Only one athlete can work at a time.  At 3-2-1-Go, one athlete from each team will sprint to the box to perform as many of the required reps as possible.  Athletes on each team will tag in and out until the required reps are completed.  Once completed they will move to the Shoulder-To-Overhead in the same fashion for the required reps.  Once finished, they will proceed to the Rig for the Muscle-Up (Renegade Rows for Scaled Divisions) in the same fashion for the required reps.  Once finished, they will proceed to the DBs to perform Follow The Leader Style DB Lunges with two athletes working at a time. Each pair will lunge 20 yards and then hand the DBs off to the second pair. The time stops when both partners of the second pair cross the line with both feet on their last lunge. 

Time Cap:  10:00 min

Movement Standards:

Box Jump Overs:  Each rep begins with the athlete standing in front of the box.  The athlete must jump on top of the box using a two-foot takeoff, and only the athlete’s feet may touch the box.  There is no requirement to stand tall while on top of the box.  The athlete may face forward or to the side.  The athlete must step down to the other side of the box.  Each rep is counted when the athlete lands on the ground on the opposite side of the box.  Within the scaled division, athletes have the option to step over.  When stepping up and over, both feet must make contact with the top of the box.  There is no requirement to stand tall while on top of the box.  The rep will be counted when both of the athlete’s feet touch the ground on the other side of the box.

Shoulder To Overhead:  Each rep begins in the front rack position, with the barbell on the shoulders.  A shoulder press, push press, push jerk or split jerk may be used, as long as the elbows, hips and knees are fully extended.  The rep is credited once the weight is fully locked out overhead, directly over the middle of the body with the feet in line.  If an athlete uses a split jerk, their feet must return under the hips and meet the full lockout requirement.  Dropping the barbell behind the body even after receiving credit for the rep will result in an automatic no-rep.

Ring Muscle-up (RMU):  The athlete must begin with or pass through a hang below the rings, with the arms fully extended and the feet off the ground.  The heels may not rise above the height of the rings during the kip.  The elbows must be fully locked out while in the support position above the rings.

Bar Muscle-up (BMU):  The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground.  Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted.  The heels may not rise above the height of the bar during the kip.  The elbows must be fully locked out while in the support position above the bar.

Synchro Renegade Row (Scaled Only):  Two athletes at a time will perform synchronized Renegade Rows - 20 for the first pair and 20 for the second pair.  The athletes must start each rep with each hand on each dumbbell with their arms fully extended at the top of the push-up position.  Athletes will row one dumbbell up touching any part of the chest and lower the dumbbell back to the ground.  Athletes will do the same row movement on the opposite side.  Once both rows have been completed, athletes will perform a push-up with their hands on the dumbbells.  The chest must clearly touch the ground and athletes must push-up to full extension of the arms and body off the ground for the rep to be credited.  Synchronization will be the rowing movement and the chest at the bottom of the push-up.

Overhead Lunge:  Prior to the start of the repetition, athletes may use any style of ground to overhead to receive the dumbbells  in the overhead position.  Each lunge shall begin with the dumbbells overhead, feet parallel, and the athlete standing to full extension (hips and knees extended).  Before beginning the rep, the athlete’s feet must be behind the mark indicating the start of the segment.  At the bottom of the lunge, the trailing knee must make contact with the ground.  The dumbbells  must remain above the athlete’s head with elbows fully extended the entire time.  The rep is credited when both of the athlete’s heels clearly cross the 5 yard  mark, dumbbells remaining overhead, with the athlete standing fully extended.  The athlete must alternate leading legs and stand tall between each repetition, with hips and knees extended.  If during the lunge, the dumbbells make contact with or falls below the head, or the athlete shuffle steps between lunges, the repetition will not count.  Failure to meet any standards during the walking lunge will require the athlete to have to restart the overhead walking lunge from the previous 5 yard mark.

Front Rack Lunge:  Prior to the start of the repetition, athletes may use any style of ground to shoulder to receive the two dumbbells in the front rack position.  Dumbbells can be held in hand on the shoulder or resting on the shoulders but both hands must remain on the dumbbells. Each lunge shall begin with the  dumbbells on the shoulders, feet parallel, and the athlete standing to full extension (hips and knees extended).  Before beginning the rep, the athlete’s feet must be behind the mark indicating the start of the segment.  At the bottom of the lunge, the trailing knee must make contact with the ground.  The dumbbells  must remain on the athlete’s shoulders the entire time.  The rep is credited when both of the athlete’s heels clearly cross the 5 yard mark, dumbbells remaining on the shoulders, with the athlete standing fully extended. The athlete must alternate leading legs and stand tall between each repetition, with hips and knees extended.  If during the lunge, the dumbbells make contact with or falls off the shoulders, or the athlete shuffle steps between lunges, the repetition will not count.  Failure to meet any standards during the walking lunge will require the athlete to have to restart the walking lunge from the previous 5 yard mark.