MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

MASTERS WOMEN – includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps

Video submission standards

Video Submission Standards

Click here to see an example of a valid video submission.

Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so it is clear that the barbell is locked out overhead and the rope is passing twice under the feet.

Official scorecard / standards (PDF) ↗

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

MASTERS MEN – includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups

MASTERS WOMEN – includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups

Video submission standards

Video Submission Standards

Click here to see an example of a valid video submission.

Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so it is clear that proper depth and lockout is being reached on the overhead squats and the chest can be seen touching the bar on the pull-ups.

Official scorecard / standards (PDF) ↗

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275-lb. deadlifts, 30 reps
15 box jumps, 20-inch
315-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 8 minutes of:
65-lb. deadlifts, 10 reps
15 box jumps, 20-inch
95-lb. deadlifts, 15 reps
15 box jumps, 20-inch
115-lb. deadlifts, 20 reps
15 box jumps, 20-inch
135-lb. deadlifts, 25 reps
15 box jumps, 20-inch
155-lb. deadlifts, 30 reps
15 box jumps, 20-inch
185-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Video submission standards

Video Submission Standards
Click here to see an example of a valid video submission.

Prior to starting, film the plates and barbell to be used so the loads can be seen clearly, as well as measuring the height of the box. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so it is clear the shoulders are behind the bar at the top of the deadlift, and the standing position can be seen while on top of the box.

Official scorecard / standards (PDF) ↗

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups

Video submission standards

Video Submission Standards

Click here to see an example of a valid video submission.

Prior to starting, film the measuring of the height of the wall-ball target, as well as the weight of the ball, the barbell and the plates so the loads and height can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the movements from the side so it is clear that: 60 calories are rowed, the feet can be seen behind the plane of the bar at the bottom, and in contact with the bar at the top of the toes-to-bars, proper depth and height is being reached on the wall-ball shots, elbows are in front of the bar while standing tall with the barbell on the clean, and that lockout is shown at the bottom and top of the muscle-up.

Depending on the layout of your gym, the other person in the frame may need to move the camera during the workout so it is clear all standards are being met for each movement. This includes being able to clearly see the monitor of the rower set to zero at the start and at least 60 calories prior to moving to the toes-to-bars.

Click here to see archived footage of the live announcement.

Official scorecard / standards (PDF) ↗

MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS MEN – includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS WOMEN – includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees

Video submission standards

Video Submission Standards
Click here to see an example of a valid video submission.

Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so it is clear that proper depth and lockout are being reached on the thrusters, and the chest and thighs can be seen touching the ground on the burpees.

Note: Depending on your performance, this video may be longer than previous workouts. Be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube to allow a longer video.

Official scorecard / standards (PDF) ↗

1-rep-max hang squat snatch

Time cap: 6 minutes

Notes
For this event, athletes will have three (3) attempts to establish their heaviest 1-rep hang squat snatch. At the call of “3-2-1 … Go!” athletes will have 2 minutes to load their barbell and attempt their first lift. They will not be allowed to lift again until after the 2-minute mark. They may not attempt their final lift until after the 4-minute mark, and the lift must be completed before the 6-minute mark.

Each athlete will begin with an empty barbell and a stack of plates. It will be the athlete’s responsibility to load the bar for each lift and declare the weight to the judge prior to lifting. Athletes may not decrease the weight after a failed attempt. The smallest weight increment permitted will be 5 lb. for both men and women.

After the 6 minutes is up, athletes will have 2 minutes to transition to Event 2.

Scoring
The athlete’s score is the heaviest weight they successfully snatch.

Movement Standards

Hang Squat Snatch
This movement begins with the athlete deadlifting the barbell and stopping at this position prior to snatching. The athlete may not lower the bar past the knees after deadlifting the weight. The barbell must be received in the overhead squat position. A power snatch followed by an overhead squat will not be permitted. Only the feet may touch the ground during the lift and the athlete may not step off of the lifting platform at any time during the lift.

Max distance handstand walk

Time cap: 3 minutes

Notes
Athletes will begin at the starting line and will walk as far as possible on their hands without their feet touching the ground. If the athlete kicks up to their hands and travels fewer than 10 feet this will be considered a “false start,” and they may re-attempt from the starting line. Each athlete will be allowed two “false starts.”

If the athlete makes it the full 120 feet to the other side of the of the stadium, they may come down to their feet, kick back up in the opposite direction, and start traveling back toward the start line.

Athletes will begin this event 2 minutes after completing Event 1.

Scoring
The athlete’s score is the distance they walk on their hands, measured in 5-foot increments.

Movement Standards

Handstand Walk
The athlete must start with their feet behind the start line and must stay within their lane as they travel forward. Both hands must cross the 5-ft. increment line to earn that score.

Nasty Girls V2
3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
10 hang power cleans, 175 / 115 lb.

Time cap: 16 minutes

Notes
This event begins with the athlete on a starting mat. At the call of “3-2-1 … Go!” they move forward and perform 50 one-legged squats (25 at each designated area), then move to the rings for 7 muscle-ups, then to the barbell for 10 hang power cleans. The athlete will move the bar to the next designated lifting area after finishing the hang power cleans. After 3 rounds are completed the athlete moves to the finish mat and the event is complete.

Scoring
The athlete’s score is his or her total time for completing the event.

Movement Standards

One-legged Squats
The one-legged squat begins and ends with the athlete standing and the hip and knee fully extended. Athletes must alternate legs after every successful rep and can not alternate until a successful rep is completed. Athletes must remain in their lane or the rep will not count.

The hip crease must be below the top of the knee at the bottom and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the one-legged squat.

Muscle-ups
In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a “false grip”) and the feet off the ground. At the top, the elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

If the heels rise above the bottom of the rings during the kip, it is a no rep. Rings will be set at a fixed height of 90 inches (M) and 86 inches (F) from the top of the mat to the bottom of the rings. Athletes may not adjust the height of the rings

Hang Power Cleans
Each repetition must start from the hang, or any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean.

Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Power cleaning the barbell from the ground in one continuous motion is not permitted. The bar must be moved to the next station before starting a new round.

21-15-9-6-3 reps for time of:
Strict handstand push-ups
Front squats, 195 / 125 lb.
Burpees

Time cap: 20 minutes

Notes
This event begins with the athlete on a starting mat. At the call of “3-2-1 … Go!” they move forward, go under the wall and perform 21 strict handstand push-ups, then move to the barbell for 21 front squats, then 21 burpees jumping over the bar. After finishing the burpees they will advance the barbell to the next designated lifting area. They then move back to the wall and start the round of 15s. After the round of 3s, the athlete moves to the finish mat and the workout is complete.

Scoring
The athlete’s score is his or her total time for completing the event.

Movement Standards

Strict Handstand Push-ups
The movement begins at the top of a handstand with the athlete’s back to the wall and with the arms fully locked out, the heels on the wall, and the hands placed clearly within the marked area. The marked area will be approximately 34 inches wide by 24 inches deep, and the palm of the hand must remain completely within the taped area (fingers may extend over the tape).

At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall and the shoulders in line with the body. The heels must remain within the width of the marked area throughout the entire rep. Kipping is not allowed. The athlete’s hips may not touch the wall, and their legs must remain straight.

Front Squats
The barbell must be racked on the front of the shoulders. At the top, the hips and knees must be fully extended. Any grip is permitted as long as the bar is in the front-rack position.

At the bottom the hip crease must be below the top of the knee. A full squat clean is permitted, but not required, to start the movement if standard depth is achieved.

Burpees
Each burpee must be performed perpendicular to and facing the barbell. The head cannot be over the barbell and the chest and thighs touch the ground at the bottom. The athlete must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

10 rounds for time of:
1 legless 14-foot rope ascent
200-foot sprint

Time cap: 11 minutes

Notes
This event begins with the athlete’s hand on top of their round marker. At the call of “3-2-1 … Go!” they run to the rope and climb without using their legs. They will then run across the stadium to the round marker, advance it to the next designated area and run back to the rope for their next round. After the 10th rope climb is complete they will run across the stadium to their round marker and advance the round marker to the finish mat. When the athlete and round marker are on the finish mat the event is complete.

Scoring
The athlete’s score is his or her total time for completing the event.

Movement Standards

Rope Climbs
In the rope climb, the athlete ascends the rope to touch the cross beam at the top without the use of their legs. Jumping up to begin each ascent is permitted. The athlete may only use their hands to climb the rope, but may use the legs on the descent after both hands are back on the rope after touching the cross beam.

Sprints
At the turnaround, the athlete must advance their round marker to the next designated area before returning for the next rope climb.

For time:
50-calorie row
50 box jump overs, 24 / 18 in.
50 deadlifts, 180 / 120 lb.
50 wall-ball shots, 20 / 14 lb.
50 ring dips
50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 120 lb.
50 box jump overs, 24 / 18 in.
50-calorie row

Time cap: 21 minutes

Notes
This event begins with the athlete seated on the rower. At the call of “3-2-1 … Go!” the athlete will grab the handle and row 50 calories, then will move forward to the next station to perform box jump overs. After every 10 jumps they will move the box forward to the next designated area, then advance to the barbell. At the barbell they will perform 50 deadlifts, advancing the barbell after every 10 reps, then move forward for 50 wall-ball shots, then move forward again to the rings. After 50 ring dips are complete, the athlete will return through the same stations, again performing 50 reps at each station and moving the barbell and box back through the designated areas. When the monitor displays 50 calories, the athlete will get off the rower and move to the finish mat and the event is complete.

Scoring
The athlete’s score is his or her total time for completing the event.

Movement Standards

Row
The athlete may begin the event seated in the rower but may not grab the handle until the call of “go.” The monitor will be set to zero at the beginning of each row. The athlete may adjust the damper setting and foot straps at any time, but may not adjust the electronic monitor.

Box Jump Over
Each rep begins with a two-footed jump. One-footed jumps and step-ups are not permitted. The athlete may jump over the box without touching it, or may land on top before jumping off to the other side. The athlete may not use their hands, and the feet must go over the box, not around it.

Each rep ends on the opposite side of the box from where it began. The next rep will begin from there and return to the first side. Stepping down from the box and single-foot landings are permitted.

Deadlift
This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. Any hand position is allowed, but the arms must be straight throughout. No bouncing.

Wall-ball Shot
The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The ball must make contact with the front-face of the target. If the ball hits the bottom or top edge of the target or does not hit the target at all, it is a no rep. The rep is counted when the ball makes contact with the target. If the ball is dropped, it must come to a full stop on the ground before the athlete may pick it up for the next rep.

Ring Dip
The shoulder must pass below the top of the elbow at the bottom and the hips must travel below the rings. If the hips remain in-line horizontally with the rings, it is a no rep.

Athletes will have their arms measured at extension (from fist to shoulder,) and a strap will be mounted that same distance from the bottom of the rings. The back must make contact with the strap at the top of each repetition.

For time:
64 pull-ups
8 overhead squats, 205 / 135 lb.

Time cap: 6 minutes

Notes
This event begins with the athlete on a starting mat and at the call of “3-2-1 … Go!” they move forward and perform 64 pull-ups. They will then move forward to the barbell and begin squatting. After 8 overhead squats are complete, the athlete will move to the finishing mat and the event is complete.

Scoring
The athlete’s score is his or her total time for completing the event.

Movement Standards

Pull-ups
This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar.

Overhead Squats
The hip crease must be below the top of the knee at the bottom. At the top, the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Athletes may get the barbell overhead any way they choose. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.

15-15, 15-15, 12-12, 12-12, 9-9, 9-9 reps for time of:
Muscle-ups
Clean and jerks, 135 / 95 lb.

Time cap: 16 minutes

Notes
This event begins with all six teammates on the starting mat. At the call of “3-2-1 … Go!” the first male enters and completes 15 muscle-ups. He then moves to the barbell and starts to perform 15 clean and jerks, at which point the first female will enter and start her 15 muscle-ups. When the first male completes his 15 clean and jerks he advances his barbell to the 12-rep station, then steps onto the finish mat. Once the first female has completed her 15 muscle-ups and the first male has moved to the finish mat, she will proceed to her barbell for 15 clean and jerks, and the second male enters to begin his 12 muscle-ups. The team will move through in this fashion until the third female completes her 9th clean and jerk and moves to the finish mat.

Scoring
The team’s score is its total time.

If any athlete has 3 failed muscle-up attempts, their team will be time-capped for the event and receive a penalty for the athlete’s uncompleted muscle-ups. The athlete must also move forward to the clean and jerks. If any athlete has 3 failed clean and jerk attempts, their team will be time-capped for the event and receive a penalty for the uncompleted clean and jerks. In both cases, the athlete must advance and the remaining athletes will perform their work to avoid additional penalty points.

Movement Standards

Muscle-up
In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a “false grip”) and the feet off the ground. At the top, the elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

If the heels rise above the bottom of the rings during the kip, it is a no rep. Rings will be set at a fixed height of and 88 inches from the top of the mat to the bottom of the rings for all team members. Athletes may not adjust the height of the rings

Clean and Jerk
The barbell begins on the ground and must be cleaned to the shoulders and then jerked overhead. No snatching. Touch-and-go is permitted. No bouncing. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The feet must be brought back together if a split-style lift is used.

Athletes must perform their repetitions facing the barbell not in use.

1-rep-max hang squat snatch

Time cap: 8 minutes

Notes
For this event, teams will have 8 minutes for each member to perform their heaviest 1-rep hang squat snatch. Athletes may lift in any order, but each member will only be allowed two attempts. Teams will begin with one platform, two empty barbells and a stack of plates. It will be the team members’ responsibility to load their bars for each lift. The smallest weight increment permitted will be 5 lb. Only one teammate will be allowed on the platform at a time (including weight changes). The others must remain in the designated area until the working athlete returns.

After the 8 minutes is up, teams will have 2 minutes to transition to Event 3.

Scoring
The team’s score is the sum of the heaviest snatches each member completes.

Movement Standards

Hang Squat Snatch
This movement begins with the athlete deadlifting the barbell and stopping at this position prior to snatching. The athlete may not lower the bar past the knees after deadlifting the weight. The barbell must be received in the overhead squat position. A power snatch followed by an overhead squat will not be permitted. Only the feet may touch the ground during the lift and the athlete may not step off of the lifting platform at any time during the lift.

Teams may change weights up and down as needed. Athletes must roll the non-working barbell off of the front of the platform and lift facing it.

Max distance handstand walk

Time cap: 6 minutes

Notes
Team members will go one at a time, separated by 1 minute each, in any order they choose. Each athlete will have 1 minute, will begin with their feet behind the starting line, and will walk as far as possible on their hands without their feet touching the ground. If the athlete kicks up to their hands and travels less than 10 feet this will be considered a “false start,” and they may re-attempt from the starting line. If the athlete has more than two “false starts” they will either receive a score of 5 or zero. Once athletes have finished their attempt they will continue down the field onto the finish mat to keep the lanes clear for the next athletes.

If an athlete makes it the full 120 feet to the other side of the stadium, they will stop and receive a score of 120.

Teams will begin this event 2 minutes after completing Event 2.

Scoring
The team’s score is the sum of distances each member walks on their hands, measured in 5-foot intervals.

Movement Standards

Handstand Walk
The athlete must start with their feet behind the start line and must stay within their lane as they travel forward. Both hands must cross the 5-ft. increment line to earn that score.

Three women complete for time:
50 thrusters, 95 lb.
10 14-foot rope ascents
40 thrusters, 95 lb.
8 14-foot rope ascents
30 thrusters, 95 lb.
6 14-foot rope ascents

Time cap: 10 minutes

Notes
Team Event 4 begins with all three females on the starting mat. At the call of “3-2-1 … Go!” the athletes move forward to the barbell and perform 50 thrusters. The barbell may not touch the ground until the full number of repetitions is completed. After the 50 thrusters they will advance the barbell to the 40-rep station, go under the wall and touch the finish mat. When all three members have touched the finish mat, a single athlete may return to start the climbs. The other athletes must remain on the finish mat until the working athlete returns to it. They may break the reps into sets and share the work how ever they choose. However, each member of the team must perform at least 1 rep of each movement every round or the team will not be allowed to advance. They will then move back to the barbell for 40 reps, then back to the rope for 8 ascents, then 30 more thrusters, and finally 6 ascents. The event is complete when all members are standing on the finish mat.

Team Event 5 will begin immediately following the 10-minute time cap. The men (Team Event 5) will not be allowed to leave their start mat until all female members of the team are standing on the finish mat.

Scoring
The team’s score is its total time.

Movement Standards

Thrusters
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.

The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. If the bar touches the ground once the set has begun the team’s count for that set drops back to zero.

Rope Climbs
In the rope climb, the athlete ascends the rope to touch the cross beam at the top. Jumping up to begin each ascent is permitted.

Three men complete for time:
50 thrusters, 135 lb.
10 14-foot rope ascents
40 thrusters, 135 lb.
8 14-foot rope ascents
30 thrusters, 135 lb.
6 14-foot rope ascents

Time cap: 10 minutes

Notes
Team Event 5 will begin immediately following the 10-minute time cap of Team Event 4. This event begins with all three males on the starting mat. The men will not be allowed to leave their start mat until all female members of the team are standing on the finish mat.

At the call of “3-2-1 … Go!” the athletes move forward to the barbell and perform 50 thrusters. The bar may not touch the ground once the set has begun. After the 50 thrusters they will advance the barbell to the 40-rep station, go under the wall and touch the finish mat. When all three members have touched the finish mat, a single athlete may return to start the climbs. The other athletes must remain on the finish mat until the working athlete returns to it. They may break the reps into sets and share the work how ever they choose. However, each member of the team must perform at least 1 rep of each movement every round or the team will not be allowed to advance. They will then move back to the barbell for 40 reps, then back to the rope for 8 ascents, then 30 more thrusters, and finally 6 ascents. The event is complete when all members are standing on the finish mat.

Scoring
The team’s score is its total time.

Movement Standards

Thrusters
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.

The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. If the bar touches the ground once the set has begun the team’s count for that set drops back to zero.

Rope Climbs
In the rope climb, the athlete ascends the rope to touch the cross beam at the top. Jumping up to begin each ascent is permitted.

Relay for time
9-6-3 reps of:
Strict handstand push-ups
Hang power cleans, 160 / 110 lb.
Burpees

Time cap: 21 minutes

Notes
This event begins with all teammates on the starting mat. At the call of “3-2-1 … Go!” the first male athlete will enter and perform 9-6-3 of the triplet, advancing the barbell to the appropriate station prior to each round. When the first male reaches the finish mat he will return the barbell to the 9-rep station then return to the finish mat. The next male athlete can enter as soon as the first male athlete reaches the finish mat after his last burpee. The last male athlete will advance his barbell to the designated finish area to make way for the women’s bar. Athletes will proceed in this fashion, men first and then women, until all six members have completed the triplet and the last female reaches the finish mat.

If any athlete has 3 failed handstand push-up attempts in any round their team will be time-capped for the event and receive a penalty for that athlete’s uncompleted reps. The athlete must then move forward to the finish mat, and the next athlete will enter and begin. The remaining athletes will perform their work as written to avoid additional penalty points.

Scoring
The team’s score is its total time.

Movement Standards

Strict Handstand Push-ups
The movement begins at the top of a handstand with the athlete’s back to the wall and with the arms fully locked out, the heels on the wall, and the hands placed clearly within the marked area. The marked area will be approximately 34 inches wide by 24 inches deep, and the palm of the hand must remain completely within the taped area (fingers may extend over the tape).

At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall and the shoulders in line with the body. The heels must remain within the width of the marked area throughout the entire rep. Kipping is not allowed. The athlete’s hips may not touch the wall, and their legs must remain straight.

Hang Power Cleans
Each repetition must start from the hang, or any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean.

Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Power cleaning the barbell from the ground in one continuous motion is not permitted. The bar must be moved to the next station before starting a new round.

Burpees
Each burpee must be performed perpendicular to and facing the barbell. The head cannot be over the barbell and the chest and thighs touch the ground at the bottom. The athlete must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

Male/female pairs move through stations of:
500-meter row, partner completes 125 double-unders
(each)
50 deadlifts, partner holds barbell at the waist
(275 / 185 lb.)
50 toes-to-bars, partner hangs

Time cap: 21 minutes

Notes
This event begins with all six members on the starting mat. At the call of “3-2-1 … Go!” the first male/female pair enters and begins rowing and performing double-unders. Once one athlete has rowed 500 meters and the other has performed 125 double-unders, they will switch. When both athletes have each completed a 500-meter row and 125 double-unders the pair will move on to the deadlifts. If one athlete finishes ahead of the other they must remain at their station until the other finishes.

For the deadlifts, partners must alternate after every 5 successful reps, with one person performing deadlifts while the other remains locked out at the top of the deadlift. Partners may NOT alternate until one person performs 5 reps. Once the pair completes 50 reps they advance to the rig for the toes-to-bars. Again, partners must alternate after every 5 successful reps, and may not alternate until they complete 5 reps, with one person performing toes-to-bars while the other hangs from the bar with no contact with the ground. When they finish all 50 reps, they will advance to the finish mat.

Pairs may not move forward to the next station until the pair ahead of them has reached the next station or finish mat. This event ends when the last pair completes the 50 toes-to-bars and moves to the finishing mat.

Scoring
The team’s score is its total time.

Movement Standards

Row
The monitor will be set to zero at the beginning of each row. The athlete may adjust the damper setting and foot straps at any time, but may not adjust the electronic monitor.

Double-unders
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Deadlifts
This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. Any hand position is allowed, but the arms must be straight throughout. No bouncing.

One athlete must hold the barbell locked out at the top of the deadlift while the partner performs repetitions. Partners must alternate who is deadlifting and who is holding after every 5 reps.

Toes-to-bars
In the toes-to-bar, the athlete must go from a full hang with the heels behind the vertical plane of the pull-up bar, to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands.

The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. One athlete must hang from the bar while the partner performs repetitions. Partners must alternate who is performing toes-to-bars and who is hanging after every 5 reps.

Complete as a relay for time:
49 pull-ups
7 overhead squats, 185 / 115 lb.

Time cap: 16 minutes

Notes
This event begins with all teammates on the starting mat. At the call of “3-2-1 … Go!” the first male athlete will enter and perform 49 pull-ups, then move forward to the barbell and perform 7 overhead squats, then move to the finish mat. Once the leading athlete reaches the finish mat the next female athlete will enter and begin. After they complete 49 pull-ups they will move to the barbell and then perform their overhead squats. Teams must complete this relay in the order of male, female, male, female, male, female. This event finishes when the last team member reaches the finish mat.

Scoring
The team’s score is its total time.

Movement Standards

Pull-ups
This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar.

Overhead Squats
The hip crease must be below the top of the knee at the bottom. At the top, the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Athletes may get the barbell overhead any way they choose. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.

Points Available: 100
Location: Tennis Stadium
Friday Evening

For time:
8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

Time Cap: 7 minutes

Points Available: 100
Location: Tennis Stadium
Saturday evening

This event will be broken into 3 rounds: Quarterfinal, Semifinal and Final. Athletes will be ranked by their time to complete each ladder, or by the heaviest weight cleaned.

Quarterfinal Round:
For time:
1 squat clean (245 / 155 lb.)
1 squat clean (255 / 160 lb.)
1 squat clean (265 / 165 lb.)
1 squat clean (270 / 170 lb.)
1 squat clean (275 / 175 lb.)

Time Cap: 2 minutes

Top 24 athletes advance

Semifinal Round:
For time:
1 squat clean (280 / 180 lb.)
1 squat clean (290 / 185 lb.)
1 squat clean (300 / 190 lb.)
1 squat clean (305 / 195 lb.)
1 squat clean (310 / 200 lb.)

Time Cap: 3 minutes

Top 8 athletes advance

Final Round:
For time:
1 squat clean (315 / 205 lb.)
1 squat clean (325 / 210 lb.)
1 squat clean (335 / 215 lb.)
1 squat clean (340 / 220 lb.)
1 squat clean (345 / 225 lb.)

Time Cap: 4 minutes

Points Available: 100
Location: Tennis Stadium
Sunday afternoon

For time:
60 clean and jerks (135 / 95 lb.)

Time Cap: 7 minutes

The event begins 2 minutes after the time cap of Thick ‘n Quick.

Points Available: 100
Location: Soccer Stadium
Sunday Afternoon

3 rounds for time of:
25 GHD sit-ups
50-ft. handstand walk
50-ft. overhead walking lunge (155 / 115 lb.)

Points Available: 100
Location: Soccer Stadium
Saturday afternoon

For time:
400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups

Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap.

Time Cap: 18 minutes

Points Available: 100
Location: Tennis stadium
Wednesday evening

1-rep-max overhead squat

Athletes will each have 3 attempts.

Points Available: 100
Location: Tennis Stadium
Saturday evening

For time of:
7 handstand push-ups (deficit for men)
50-foot sled pull
8 deficit handstand push-ups
50-foot sled pull
9 deficit handstand push-ups
50-foot sled pull
10 deficit handstand push-ups
50-foot sled pull

Each round the deficit for the strict handstand push-ups increases. No kipping.

Time Cap: 11 minutes

Points Available: 100
Location: Soccer Stadium
Saturday afternoon

For time:
Sprint 100 yards
100-yard carry (100 / 60 lb. cylinder)
Sprint 100 yards
100-yard carry (120 / 80 lb. sandbag)
Sprint 100 yards
100-yard carry (150 / 100 lb. cylinder)

Points Available: 50
Location: Soccer Stadium
Friday afternoon

Sled push for time (100 / 60 yards)

Time cap: 2 minutes

Points Available: 50
Location: Soccer Stadium
Friday afternoon

Sled push for time (100 / 60 yards)

Time cap: 3 minutes

Points Available: 100 points
Location: Hermosa Beach Pier
Wednesday morning

For time:
Swim 250 yards
50 kettlebell thrusters (35 / 24 lb.)
30 burpees
Swim 500 yards
30 burpees
50 kettlebell thrusters (35 / 24 lb.)
Swim 250 yards

Points Available: 100
Location: Tennis Stadium
Sunday afternoon

For time:
4 rope climbs
3 overhead squats (245 / 165 lb.)

Time Cap: 4 minutes

Points Available: 100
Location: Outside of Track and Soccer Stadium
Friday Morning

For time:
Row 3,000 meters
300 double-unders
Run 3 miles

All 6 members
Location: Outside Soccer/Tennis Stadiums
Friday Morning

For time:
Male pair runs 2 miles

Then, Female pair runs 2 miles
Then, Male/Female pair runs 2 miles

This will be a relay race with 3 2-mile legs, each run as pairs. The next pair may not start until both athletes finish their run. Each partner will be required to hold the end of a rope during the run.

Run Course

All 6 members
Points Available: 100 points
Location: Soccer Stadium
Friday midday

For time:
Push Big Bob 100 yards

This event will take place moments after Frantasy Land.

All 6 members
Points Available: 100
Location: Soccer Stadium
Friday early afternoon

For time:
Push Big Bob 100 yards out
Push Big Bob 100 yards back

This event will take place moments after the deadlifts.

3 females
Location: Soccer Stadium
Friday early afternoon

For max weight:
Cumulative 1-rep-max deadlift

All 3 women will have 6 minutes to each complete their heaviest deadlift.

3 males
Location: Soccer Stadium
Friday early afternoon

For max weight:
Cumulative 1-rep-max deadlift

All 3 men will have 6 minutes to each complete their heaviest deadlift.

All 6 members
Location: Soccer Stadium
Friday Morning

For time:
Female 1 completes 21-15-9 reps of:
65-lb. thrusters
Pull-ups
Female 2 completes 15-12-9 reps of:
75-lb. thrusters
Chest-to-bar pull-ups
Female 3 completes 12-9-6 reps of:
95-lb. thrusters
Bar muscle-ups
Male 1 completes 21-15-9 reps of:
95-lb. thrusters
Pull-ups
Male 2 completes 15-12-9 reps of:
115-lb. thrusters
Chest-to-bar pull-ups
Male 3 completes 12-9-6 reps of:
135-lb. thrusters
Bar muscle-ups

This event will be performed as a relay, starting with Female 1, then Female 2, etc. The pull-up bar will be built-in to Big Bob, and the sled must be advanced after each round.

All 6 members
Points Available: 100
Location: Soccer Stadium
Saturday midday

3 rounds for time of:
30 squats with the Worm shouldered
30 burpees over the Worm

All 6 members
Location: Soccer Stadium
Sunday morning

For time, working as male/female pairs each athlete completes:
50-calorie row
50 GHD sit-ups
50 wall-ball shots
50 box jump overs

The first pair will start on the row and may not move on until both athletes have rowed 50 calories. Once the first pair moves on to the GHD sit-ups, the second pair may enter and begin rowing. Pairs may not move on to the next station until they have both completed the reps and the pair ahead of them moves on, except on the box jump overs, where multiple pairs may be jumping at once.

All 6 members
Points Available: 100 points
Location: Hermosa Beach
Wednesday midday

For time:
1,000-yard swim with rescue sled

Each team will have a rescue sled and must swim it out around the buoys and back in.

3 females
Location: Soccer Stadium
Saturday morning

For time, with only one athlete working at once:
80-lb. medicine-ball cleans, 50 reps
50 muscle-ups
100 handstand push-ups

3 males
Location: Soccer Stadium
Saturday morning

For time, with only one athlete working at once:
150-lb. medicine-ball cleans, 50 reps
50 muscle-ups
100 handstand push-ups

All 6 members
Points Available: 200
Location: Soccer Stadium
Sunday midday

For time:
300-foot handstand walk
150-foot Big Bob pull (run with rope, then pull)
50 Worm clean and jerks (up and over)
150-foot Big Bob pull (run with rope, then pull)

The handstand walks will be performed relay style, broken into 6 50-foot sections for each athlete, with each section being broken into thirds. If an athlete fails to handstand walk the entire distance and comes down during the first third, the team will stop for a 90-second penalty before the next teammate may begin. If they come down in the second third, they will stop for a 60-second penalty, and if in the final third a 30-second penalty.

All 6 members
Points Available: 100
Location: Soccer Stadium
Saturday midday

For time:
Member 1 completes 100-yard sprint
Member 2 completes 100-yard sprint
Member 3 completes 100-yard sprint
Member 4 completes 100-yard sprint
Member 5 completes 100-yard sprint
Member 6 completes 100-yard sprint
Worm Sprint 100 yards

Immediately following Squat Burpee.

Points Available: 100
Time Cap: 16 minutes
Wednesday morning

Men 40-49 and Women 40-49:
For time:
Row 1,000 meters
then, 5 rounds of:
25 pull-ups
7 push jerks (135 / 85 lb.)

Men 50-59 and Women 50-59:
For time:
Row 1,000 meters
then, 5 rounds of:
20 pull-ups
7 push jerks (125 / 75 lb.)

Men 60+ and Women 60+:
For time:
Row 1,000 meters
then, 5 rounds of:
15 pull-ups
7 push jerks (115 / 65 lb.)

Points Available: 100
Tuesday morning

1-rep deadlift every 30 seconds with progressively heavier barbells.

Men 40-49: 325 / 355 / 385 / 415 / 435 / 455 / 475 / 495 / 515 / 535 lb.
Women 40-49: 195 / 215 / 235 / 255 / 275 / 295 / 315 / 335 / 355 / 375 lb.
Men 50-59: 295 / 325 / 355 / 385 / 405 / 425 / 445 / 455 / 465 / 475 lb.
Women 50-59: 185 / 205 / 225 / 245 / 265 / 285 / 305 / 315 / 325 /345 lb.
Men 60+: 265 / 295 / 315 / 335 / 355 / 375 / 395 / 415 / 435 / 455 lb.
Women 60+: 135 / 155 / 175 / 195 / 215 / 235 / 255 / 275 / 295 / 315 lb.

Once an athlete cannot lift the bar, they will move to a lighter bar and perform as many reps within the lifting window to earn partial pounds for the tiebreak.

Points Available: 100
Time Cap: 21 minutes
Thursday morning

Men 40-49 and Women 40-49:
For time:
50 box jumps (24 / 20 in.)
25 toes-to-bars
50 wall-ball shots (20 / 14 lb.)
25 ring dips
50 wall-ball shots (20 / 14 lb.)
25 toes-to-bars
50 box jumps (24 / 20 in.)

Men 50-59 and Women 50-59:
For time:
40 box jumps (24 / 20 in.)
20 toes-to-bars
40 wall-ball shots (20 / 14 lb.)
20 ring dips
40 wall-ball shots (20 / 14 lb.)
20 toes-to-bars
40 box jumps (24 / 20 in.)

Men 60+ and Women 60+:
For time:
40 step-overs (24 / 20 in.)
20 toes-to-bars
40 wall-ball shots (14 / 10 lb.)
20 bar dips
40 wall-ball shots (14 / 10 lb.)
20 toes-to-bars
40 step overs (24 / 20 in.)

Points Available: 100
Time Cap: 6 minutes
Thursday afternoon

Men 40-44 and Women 40-44:
For time:
Run 100 meters
5 burpee muscle-ups
5 snatches (175 / 125 lb.)

Men 45-49 and Women 45-49:
For time:
Run 100 meters
5 burpee muscle-ups
5 snatches (165 / 115 lb.)

Men 50-59 and Women 50-54:
For time:
Run 100 meters
4 burpee muscle-ups
5 snatches (125 lb. / 85 lb.)

Women 55-59:
For time:
Run 100 meters
12 chest-to-bar pull-ups
5 snatches (85 lb.)

Men 60+ and Women 60+:
For time:
Run 100 meters
7 chest-to-bar pull-ups
5 snatch (115 / 65 lb.)

Points Available: 100 points
Time Cap: 2 minutes
Tuesday mid-day

Men 40-49 and Women 40-49:
Max distance handstand walk in 1 attempt

Men 50-59 and Women 50-59:
Max distance handstand walk in 2 attempts

Men 60+ and Women 60+:
Max distance overhead walking lunge (50 / 30 lb. ball)

Points Available: 100 points
Time Cap: 11 minutes
Wednesday afternoon

21-15-9 reps for time of:
Medicine-ball cleans (over the shoulder)
Burpees

Men 40-49: 80-lb. ball
Women 40-49: 50-lb. ball
Men 50-59: 70-lb. ball
Women 50-59: 40-lb. ball
Men 60+: 50-lb. ball
Women 60+: 30-lb. ball

Points Available: 100
Time Cap: 16 minutes
Tuesday afternoon

Men 40-49 and Women 40-49:
5 rounds for time of:
Run 400 meters
2 legless rope climb

Men 50-59 and Women 50-59:
5 rounds for time of:
Run 400 meters
2 rope climb

Men 60+ and Women 60+:
5 rounds for time of:
Run 400 meters
1 rope climb

Points Available: 100
Time Cap: 2 minutes
Tuesday midday

For time:
100-yard sled drag