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Workouts Online Qualifier

WORKOUT 23.1. A/B

presented by

A)

From 00:00-07:00 - For Time
12-9-6
Devil Press (32.5/22.5 kg; 70/50 lbs)
Bar Muscle Up

B)

From 07:00-09:00
Max Calorie Row

presented by

A)

From 00:00-07:00 - For Time
12-9-6
Devil Press (32.5/22.5 kg; 70/50 lbs)
Bar Muscle Up

B)

From 07:00-09:00
Max Calorie Row

Elite Male QF*, Elite Female QF*
Master +35 Male,  Master +35 Female

32.5/22.5 kg (70, 50 lbs) BMU

Master +40 Male, Master +40 Female

25, 17.5 kg (55, 40 lbs) BMU

Master +45 Male, Master +45 Female

22.5, 15 kg (50, 35 lbs) C2B Pull Ups

Master +50 Male, Master +50 Female

17.5, 10 kg (40, 25 lbs) Pull Ups

Teens 16-17 Male, Teens 16-17 Female

22.5, 15 kg (50, 35 lbs) C2B Pull Ups

Elite Teams of 4 (MMFF). *QF, Rx Team of 4 (MMMF)

32.5, 22.5 kg (70, 50 lbs) BMU

Advance + Team of 4 (MMMF), Intermediate Team of 4 (MMMF)

22.5, 15 kg (50, 35 lbs) C2B Pull Ups

Scaled + Team of 4 (MMMF), Beginners Team of 4 (MMMF), Masters Team SC of 4 (MMMF)

17.5, 10 kg (40, 25 lbs) Pull Ups

Masters Team Intermediate of 4 (MMMF)

22.5, 15 kg (50, 35 lbs) C2B Pull Ups

INFO A)
Workout Flow
This workout begins with the dumbbells on the floor and the athlete standing tall behind the starting line (the one closest to the camera). At the start of the clock, the athlete will move to the dumbbells and perform 12 Devil Press. The athlete will then complete 12 bar muscle ups/C2B pull ups/or pull ups (see each division’s standards). The athlete will then start the round of 9 Devil Press and bar muscle ups/C2B pull ups/or pull ups. The athlete will then start the round of 6 Devil Press and bar muscle ups/C2B pull ups/or pull ups.

If all work is completed prior to 7:00, the athlete will record the time completed and that will be their score for this workout. If an athlete does not complete all work within the 7:00 time cap, their workout is done and their score is the total number of repetitions completed.

 

scoring
If all work is completed beneath the 7:00 minute cap, the athlete’s score is the total elapsed time on the clock when the athlete completes the 6 bar muscle ups/C2B pull ups/pull ups. 

If the athlete does not finish all the work within the prescribed time, their 23.1A workout is done and their score will be the total number of repetitions completed before time expired. 

There is no tiebreak for this workout.

For Teams:

The score is the sum of the elapsed time on the clock. In case of the athletes that do not finish under the time cap, the score will be the time cap (7:00) plus one second per every missing rep. (eg. If one athlete caps with 3 reps remaining, his score will be 7:03 and it will be summed with the rest of their teammates times).

*Notes: In case of one athlete not performing the workout, but the team still wanting to register a score, the score of the missing athlete will be 14:00, this time should be added to the rest of the teams scores. 

 

 

INFO B)
Workout Flow
This workout begins with the athlete seated on the rower with hands off the handle. After “3, 2, 1…go”, the athlete will row as many calories as possible between 7:00-9:00. 

At the end of the workout, the athlete must film the calories displayed in the rower.

 

scoring
The athlete’s score is the number of calories rowed between 7:00-9:00. 

Tiebreak for this workout is the athlete’s/team’s 23.1A score.    

For Teams, the score is the sum of the calories rowed among every teammate. 

 

GENERAL INFO A & B
movement standars
Devils Press
This movement starts with the dumbbells on the ground. The athlete must reach a push up position holding both dumbbells, the chest making full contact with the ground between the dumbbells, and then raise both dumbbells to an overhead position. The rep is credited when the dumbbells are locked out overhead, with the hips, knees, and arms fully extended; and both dumbbells directly over or slightly behind the middle of the body. Hands must remain in contact with the dumbbells throughout the entire movement, including the burpee. A Clean & Jerk Devil Press is allowed. Power snatch is allowed as long as final lockout requirements are met. The dumbbells must remain within the marked area. 

 

Bar Muscle Up
Each rep begins with a pass through or hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip. The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. Athletes may wear hand protection (gymnastics-style grips, gloves, etc.) but taping the bar AND wearing hand protection is not permitted. 

 

Row
The athlete must use a Concept2 rower. The monitor must be clearly visible in your video. The monitor on the rower must be set to zero at the beginning of the row. The athlete may adjust the damper setting and foot positions at any time during the row but may not receive outside assistance of any means. The monitor must be clearly in view to reflect zero at the start of each row, as well as reflecting the fully completed work at the end of the workout.

 

C2B Pull Up
This is a standard chest-to-bar 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, with the athlete’s feet off the ground. At the top, the chest must clearly come into contact with the bar, below the collarbone. Athletes may wear hand protection. (gymnastics-style grips, gloves, etc.), but taping the bar AND wearing hand protection is not permitted.

 

Pull Up
This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chin breaks the horizontal plane of the bar. Athletes may wear hand protection. (gymnastics-style grips, gloves, etc.),  but taping the bar AND wearing hand protection is not permitted.

Required Equipment
× Two dumbbells

× Pull up bar

× C2 rower

× Tape to mark the floor

 

penalties
× Missing repetitions may result in the athlete’s score being adjusted to the last correctly completed rep before the missed/skipped rep.

× A significant number of no reps will result in a Major Penalty. 

× If an athlete is assessed a no rep on any movement, the athlete’s average cycle time for the movement will be calculated and doubled, then added as penalty time.

× If a penalty results in a time greater than the time cap, the team’s score will be adjusted to less than the total number of possible reps at a rate of -1 rep for every 5 seconds over the cap.

× False starts or starting in the wrong position: 1 repetition

Row
× False-start penalty: 1 repetition
× Extra strokes after time finishes: 2 repetitions

To avoid penalty, it is highly recommended to film and review a short row with the intended competition setup to ensure the monitor is clearly visible

Zero Score Violations
The following may result in an immediate zero score:

× Not clearly showing the meters rowed to the camera.

× Not visually confirming floor layout on camera.

× Not having a visible timer throughout the test.

× Intentionally altering the rep scheme or order of movements.

× Incorrect measurements of any part of the setup.

× Incorrect weights used.

× Facing away from the camera during the bar muscle ups/C2B pull ups/or pull ups.

Video Submission Standards
× All athletes MUST submit a video with their score for validation purposes. 

× Set up the floor plan as shown in the layout provided

× Athlete intros must be present at the beginning of the video. 

× Film ALL competition area measurements and distances so distances can be seen clearly

× Avoid placing the camera low to the ground. We recommend placing the camera at least 90 cm (3 feet) off the ground. 

× All rig movements must be performed facing the camera. 

× Devil Press must be performed facing the rower (as shown in the layout)

× Film the plates and barbell/dumbbells so the loads can be seen clearly. 

× Clock must be in view and counting up through the entire workout. The athlete must record total elapsed time for tie breaks / finish time if workout is completed. Do not use a countdown timer. 

× Videos must be uncut and unedited to accurately display the performance.

× Shoot the video so all exercises can be seen clearly meeting the movement standards. 

× Videos shot with a fisheye lens or similar lens may be rejected.

× Make sure lighting does not obstruct the view of the athlete, equipment, or workout area. Glare from the background or dark spaces makes it hard to review videos. 

× Ensure the judge does not obstruct the view of the athlete.

GENERAL INFO A & B
movement standars
Devils Press
This movement starts with the dumbbells on the ground. The athlete must reach a push up position holding both dumbbells, the chest making full contact with the ground between the dumbbells, and then raise both dumbbells to an overhead position. The rep is credited when the dumbbells are locked out overhead, with the hips, knees, and arms fully extended; and both dumbbells directly over or slightly behind the middle of the body. Hands must remain in contact with the dumbbells throughout the entire movement, including the burpee. A Clean & Jerk Devil Press is allowed. Power snatch is allowed as long as final lockout requirements are met. The dumbbells must remain within the marked area. 

 

Bar Muscle Up
Each rep begins with a pass through or hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip. The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. Athletes may wear hand protection (gymnastics-style grips, gloves, etc.) but taping the bar AND wearing hand protection is not permitted. 

 

Row
The athlete must use a Concept2 rower. The monitor must be clearly visible in your video. The monitor on the rower must be set to zero at the beginning of the row. The athlete may adjust the damper setting and foot positions at any time during the row but may not receive outside assistance of any means. The monitor must be clearly in view to reflect zero at the start of each row, as well as reflecting the fully completed work at the end of the workout.

 

C2B Pull Up
This is a standard chest-to-bar 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, with the athlete’s feet off the ground. At the top, the chest must clearly come into contact with the bar, below the collarbone. Athletes may wear hand protection. (gymnastics-style grips, gloves, etc.), but taping the bar AND wearing hand protection is not permitted.

 

Pull Up
This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chin breaks the horizontal plane of the bar. Athletes may wear hand protection. (gymnastics-style grips, gloves, etc.),  but taping the bar AND wearing hand protection is not permitted.

Required Equipment
× Two dumbbells

× Pull up bar

× C2 rower

× Tape to mark the floor

 

penalties
× Missing repetitions may result in the athlete’s score being adjusted to the last correctly completed rep before the missed/skipped rep.

× A significant number of no reps will result in a Major Penalty. 

× If an athlete is assessed a no rep on any movement, the athlete’s average cycle time for the movement will be calculated and doubled, then added as penalty time.

× If a penalty results in a time greater than the time cap, the team’s score will be adjusted to less than the total number of possible reps at a rate of -1 rep for every 5 seconds over the cap.

× False starts or starting in the wrong position: 1 repetition

Row
× False-start penalty: 1 repetition
× Extra strokes after time finishes: 2 repetitions

To avoid penalty, it is highly recommended to film and review a short row with the intended competition setup to ensure the monitor is clearly visible

Zero Score Violations
The following may result in an immediate zero score:

× Not clearly showing the meters rowed to the camera.

× Not visually confirming floor layout on camera.

× Not having a visible timer throughout the test.

× Intentionally altering the rep scheme or order of movements.

× Incorrect measurements of any part of the setup.

× Incorrect weights used.

× Facing away from the camera during the bar muscle ups/C2B pull ups/or pull ups.

Video Submission Standards
× All athletes MUST submit a video with their score for validation purposes. 

× Set up the floor plan as shown in the layout provided

× Athlete intros must be present at the beginning of the video. 

× Film ALL competition area measurements and distances so distances can be seen clearly

× Avoid placing the camera low to the ground. We recommend placing the camera at least 90 cm (3 feet) off the ground. 

× All rig movements must be performed facing the camera. 

× Devil Press must be performed facing the rower (as shown in the layout)

× Film the plates and barbell/dumbbells so the loads can be seen clearly. 

× Clock must be in view and counting up through the entire workout. The athlete must record total elapsed time for tie breaks / finish time if workout is completed. Do not use a countdown timer. 

× Videos must be uncut and unedited to accurately display the performance.

× Shoot the video so all exercises can be seen clearly meeting the movement standards. 

× Videos shot with a fisheye lens or similar lens may be rejected.

× Make sure lighting does not obstruct the view of the athlete, equipment, or workout area. Glare from the background or dark spaces makes it hard to review videos. 

× Ensure the judge does not obstruct the view of the athlete.

WORKOUT 23.2

presented by

A)

12:00 AMRAP

80 double unders
20 plate oh walking lunge steps 20/15 kg (45/35 lbs)
TTB ladder*
*10-20-30-40-50 -etc

presented by

12:00 AMRAP

80 double unders
20 plate oh walking lunge steps 20/15 kg (45/35 lbs)
TTB Ladder*
*10-20-30-40-50 -etc
Elite Male QF*, Elite Female QF*
Master +35 Male,  Master +35 Female

80 DU
20/15 kg (45, 35 lbs)

Master +40 Male, Master +40 Female

60 DU
20/15 kg (45, 35 lbs)

Master +45 Male, Master +45 Female

40 DU
15/10 kg (35, 25 lbs)

Master +50 Male, Master +50 Female

80 Single Unders
10/5 kg (25, 10 lbs)
Hanging Knee Raises

Teens 16-17 Male, Teens 16-17 Female

40 DU
15/10 kg (35, 25 lbs)

Elite Teams of 4 (MMFF). *QF, Rx Team of 4 (MMMF)

80 DU
20/15 kg (45, 35 lbs)

Advance + Team of 4 (MMMF), Intermediate Team of 4 (MMMF)

40 DU
15/10 kg (35, 25 lbs)

Scaled + Team of 4 (MMMF), Beginners Team of 4 (MMMF), Masters Team SC of 4 (MMMF)

80 Single Unders
10/5 kg (25, 10 lbs)
Hanging Knee Raises

Masters Team Intermediate of 4 (MMMF)

40 DU
15/10 kg (35, 25 lbs)

INFO 23.2

WORKOUT FLOW

This workout begins with the jump rope on the floor and the athlete standing tall facing the camera. At the start of the clock, the athlete will perform 80 double unders (see each division’s standards). The athlete will then complete 10 plate overhead walking lunge steps in one direction, turn around, and complete an additional 10 plate overhead walking lunge steps in the opposite direction. The athlete will then complete 10 toes to bar (see each division’s standards). The athlete will then begin the second round and continue the pattern until the 12:00 minutes expire. The toes to bar repetitions increase by 10 each round.

SCORING

The athlete’s score is the total number of repetitions completed when the 12:00 clock expires. There is no tiebreak for this workout. For Teams, the score is the total number of repetitions completed by the team.

MOVEMENT STANDARDS

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 just attempts. A two-foot take off and landing is required (no speed steps)

Plate Overhead Walking Lunge Steps
Repetitions will only count while the plate is being supported in the overhead position. On each lunge, the trailing knee must make contact with the ground at the bottom. At the top of each step, the athlete must stand with the hips and knees fully extended. If the knee does not touch the ground, or if the next step is initiated, or the weight is dropped, or the weight touches the head before fully standing up, the repetition will not count. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top.

Toes to Bar
EnIn the toes-to-bar, the athlete must go from a full hang 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 before initiating the next rep. Any part of the shoe may touch the bar for the rep to count. Overhand, underhand, or mixed grips are all permitted. Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.

Single Unders
This is the standard single jump rope in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. A two-foot take off and landing is required (no speed steps)

Hanging Knee Raises
In the hanging knee raise, the athlete must go from a full hang to having the knees brought above the height of the hips. 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 before initiating the next rep. Overhand, underhand, or mixed grips are all permitted.

REQUIRED EQUIPMENT

× Jump rope

× Plates

× Pull Up bar

× Tape to mark the floor

penalities

× Missing repetitions may result in the athlete’s score being adjusted to the last correctly completed rep before the missed/skipped rep.

× A significant number of no reps will result in a Major Penalty.

× If an athlete is assessed a no rep on any movement, the athlete’s average cycle time for the movement will be calculated and doubled, then added as penalty time

× False starts or starting in the wrong position: 1 repetition

ZERO SCORE VIOLATIONS

The following may result in an immediate zero score:

× Not having a visible timer throughout the test.

× Intentionally altering the rep scheme or order of movements.

× Incorrect measurements of any part of the setup.

× Intentionally altering the rep scheme or order of movements.

× Incorrect weights used.

× Facing away from the camera during the bar muscle ups/C2B pull ups/or pull ups.

VIDEO SUBMISSION STANDARDS

× All athletes MUST submit a video with their score for validation purposes.

× Set up the floor plan as shown in the layout provided

× Film ALL competition area measurements and distances so distances can be seen clearly

× Avoid placing the camera low to the ground. We recommend placing the camera at least 90 cm (3 feet) off the ground

× All rig movements must be performed facing the camera

× Film the plates so the loads can be seen clearly

× Clock must be in view and counting up through the entire workout. The athlete must record total elapsed time finish time if workout is completed. Do not use a countdown timer

× Videos must be uncut and unedited to accurately display the performance

× Shoot the video so all exercises can be seen clearly meeting the movement standards

× Videos shot with a fisheye lens or similar lens may be rejected

× Make sure lighting does not obstruct the view of the athlete, equipment, or workout area. Glare from the background or dark spaces makes it hard to review videos

× Ensure the judge does not obstruct the view of the athlete

 

WORKOUT 23.3

presented by

5:00 window

50 Bar Facing Burpees
AMRAP Squat Cleans in time remaining (85/60 kg; 185/130 lbs)

presented by

5:00 window

50 Bar Facing Burpees
AMRAP Squat Cleans in time remaining (85/60 kg; 185/130 lbs)

Elite Male QF*, Elite Female QF*
Master +35 Male,  Master +35 Female

85/60 kg (185, 130 lbs)

Master +40 Male, Master +40 Female

70/48 kg (155, 105 lbs)

Master +45 Male, Master +45 Female

70/48 kg (155, 105 lbs)

Master +50 Male, Master +50 Female

60/43 kg (130, 95 lbs)

Teens 16-17 Male, Teens 16-17 Female

60/43 kg (130, 95 lbs)

Elite Teams of 4 (MMFF). *QF, Rx Team of 4 (MMMF)

85/60 kg (185, 130 lbs)

Advance + Team of 4 (MMMF), Intermediate Team of 4 (MMMF)

60/43 kg (130, 95 lbs)

Scaled + Team of 4 (MMMF), Beginners Team of 4 (MMMF), Masters Team SC of 4 (MMMF)

52/36 kg (115, 80 lbs)

Masters Team Intermediate of 4 (MMMF)

60/43 kg (130, 95 lbs)

INFO 23.3

WORKOUT FLOW

Prior to starting this workout, the athlete will need to mark a long, straight line on the floor and place the barbell on the center of that line. This workout begins with the barbell on the floor and the athlete standing tall next to one end of the barbell. At the start of the clock, the athlete will perform 50 bar facing burpees. The athlete will then complete as many squat cleans as possible in the remaining time before the 5:00 clock expires.

SCORING

The athlete’s score is the total number of bar facing burpees and squat clean repetitions completed when the 5:00 clock expires. Tiebreak for this workout is the time the athlete completed the 50 bar facing burpees. For Teams, the score is the total number of bar facing burpees and squat clean repetitions completed by the team.

MOVEMENT STANDARDS

Bar Facing Burpees
Athletes must use a barbell with 45-cm / 18-inch plates. The burpees must be performed perpendicular to and facing the barbell. Athletes may jump or step back to reach the bottom position. The center of the athlete’s chest must be on the line, and the feet and hands must be straddling the line. The athlete’s head must stay behind the barbell. Hands and feet must remain inside the width of the plates. Stepping and/or jumping back to the starting position are both permitted. The athlete MUST clearly jump over the barbell. Both feet must be off the ground as the athlete passes over the bar. Stepping over is NOT permitted.The athlete does NOT need to use a two-foot takeoff. Touching the barbell on the jump or step-over is a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the barbell. There is no requirement to land with both feet at the same time. The athlete must be perpendicular to and facing the barbell before starting the next rep. Athletes may not receive assistance moving or resetting their barbell unless safety is an immediate concern. If the athlete receives a “no rep” for any reason, the entire rep must be repeated.

Squat Cleans
The barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat will be permitted, but a deadlift followed by a hang clean is not allowed. The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

REQUIRED EQUIPMENT

× Barbell

× Standard bumper plates (45cm/18-in diameter)

×Tape to mark the floor

penalities

× Missing repetitions may result in the athlete’s score being adjusted to the last correctly completed rep before the missed/skipped rep.

× A significant number of no reps will result in a Major Penalty.

× If an athlete is assessed a no rep on any movement in this test, and the total number of no-reps falls below the threshold for a major penalty, the rep will be removed from the athlete’s score.

× False starts or starting in the wrong position: 1 repetition.

ZERO SCORE VIOLATIONS

The following may result in an immediate zero score:

× Not having a visible timer throughout the test.

× Intentionally altering the rep scheme or order of movements.

× Not having a tape lined for the Burpees.

× Incorrect weights used.

× Facing away from the camera during the bar muscle ups/C2B pull ups/or pull ups.

VIDEO SUBMISSION STANDARDS

× All athletes MUST submit a video with their score for validation purposes.

× Set up the floor plan as shown in the layout provided

× Film ALL competition area measurements and distances so distances can be seen clearly.

× Avoid placing the camera low to the ground. We recommend placing the camera at least 90 cm (3 feet) off the ground.

× All rig movements must be performed facing the camera.

× Film the plates so the loads can be seen clearly.

× Clock must be in view and counting up through the entire workout. The athlete must record total elapsed time finish time if workout is completed. Do not use a countdown timer.

× Videos must be uncut and unedited to accurately display the performance.

× Shoot the video so all exercises can be seen clearly meeting the movement standards.

× Videos shot with a fisheye lens or similar lens may be rejected.

× Make sure lighting does not obstruct the view of the athlete, equipment, or workout area. Glare from the background or dark spaces makes it hard to review videos.

× Ensure the judge does not obstruct the view of the athlete.