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WORKOUT 1

presented by

10 Rounds for Time:

10 Bar Facing Burpee
5 Front Squats

15min Time-Cap

presented by

10 Rounds for Time:

10 Bar Facing Burpee
5 Front Squats

15min Time-Cap

Elite Male, Elite Female
Master +35 Male,  Master +35 Female
Elite Teams, Rx Teams, Master Teams

84, 60 kg (185, 135 lb)

Master +40 Male, Master +40 Female
Master +45 Male, Master +45 Female
Intermediate Teams
Teens 15-17 Male, Teens 15-17 Female

75, 53 kg (165, 115 lb)

Master +50 Male, Master +50 Female
Scaled Teams, Masters Scaled Teams

60, 43 kg (135, 95 lb)

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 step to the barbell and perform 10 bar-facing burpees. The athlete may then complete 5 front squats. At the completion of the front squats, the athlete will start the next round in the same fashion to complete a total of 10 rounds within the 15 minute window.

If all work is completed prior to 15 minutes, 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 15 minute time cap, their workout is done and their score is the total number of repetitions completed.

Movement Standards

Bar Facing Burpee

Athletes must use a barbell with 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

 

Front Squats

Each rep begins with the barbell 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 clearly pass below the top of the knee. A full squat clean is permitted to start the movement if standard depth is achieved, but not required. The rep is credited when the athlete returns to full standing lockout after depth is achieved.

ELITE

84, 60 kg
(185, 135 lb)

ELITE/RX TEAMS

84, 60 kg
(185, 135 lb)

MASTERS 35-39

84, 60 kg
(185, 135 lb)

MASTERS TEAMS

84, 60 kg
(185, 135 lb)

MASTERS 40-44

75, 53 kg
(165, 115 lb)

MASTERS 45-49

75, 53 kg
(165, 115 lb)

INTERMEDIATE TEAMS

75, 53 kg
(165, 115 lb)

TEENS 15-17

75, 53 kg
(165, 115 lb)

MASTERS 50-54

60, 43 kg
(135, 95 lb)

SCALED TEAMS

60, 43 kg
(135, 95 lb)

MASTERS SCALED TEAMS

60, 43 kg
(135, 95 lb)

Scoring

If all work is completed beneath the 15 minute cap, the athlete’s score is the total elapsed time on the clock when the athlete completes the 10th round.

If the athlete does not finish all 10 rounds within the prescribed time, their workout is done. 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. If one or more athletes do not finish within the time cap, the score will be the total number of repetitions completed by the team.

Required Equipment

× Barbell

× Tape or line that bisects the barbell

× Standard bumper plates (45 cm) to load to the appropriate weights for the athlete’s division

× Collars to secure the plates on the barbell

× Plates to load to the appropriate weight for your divisioni

Filming recommendations

× Film the plates and barbell 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.

× 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.

× Full Requirements and Guidelines for video submission can be found HERE.

WORKOUT 2

presented by

AMRAP 12 Min

Wall Walk
Double DB Box Step Over
Devils Press

presented by

AMRAP 12 Min

Wall Walk
Double DB Box Step Over
Devils Press

Elite Male, Elite Female
Master +35 Male,  Master +35 Female
Elite Teams, Rx Teams, Master Teams

60, 50 cm (24, 20 in)
22.5, 15 kg (50, 35 lb)

Master +40 Male, Master +40 Female
Master +45 Male, Master +45 Female
Intermediate Teams
Teens 15-17 Male, Teens 15-17 Female

60, 50 cm (24, 20 in)
20, 12.5 kg (45, 25 lb)

Master +50 Male, Master +50 Female
Scaled Teams, Masters Scaled Teams

60, 50 cm (24, 20 in)
15, 10 kg (35, 20 lb)

Workout Flow

Prior to starting the workout, mark two lines on the floor to designate the start/finish line for the wall walks. Measure from the wall to the edge of the tape that is CLOSEST to the wall. For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches. This first line will be the start and finish line for each repetition. Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall. 

This workout begins with the athlete standing behind the 55/60-inch line and facing the wall. At the start of the clock, the athlete will step over the line, turn around, and perform 1 wall walk followed by 2 double dumbbell box step overs. Once the double dumbbell step overs are complete, the athlete will then perform 2 Devils Press. Upon completion of the Devils Press the athlete will return to the wall walks for the next round of 2 wall walks, 4 double dumbbell step overs, and 4 Devils Press. The reps will continue to increase by 1 wall walk and 2 double dumbbell step overs/Devils Press each round. 

The athlete’s score will be the total number of repetitions completed before the 12-minute time cap.

There is no tiebreak for this workout.

Movement Standards

WALL WALK

Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK). Both hands must remain on the tape until both feet are on the wall. At the top of the movement, both hands must touch the tape line for the 10-inch mark before the athlete 

can descend. Any part of the hand may touch the tape line. On the descent, the feet must remain on the wall until both hands are touching the first line. The rep is credited when the athlete returns to the starting position, with both hands touching the first 

line and their chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line.

 

DOUBLE DUMBBELL BOX STEP OVER

The dumbbells may be held in any manner but must remain in control by the athlete until the rep is credited. The dumbbells may not intentionally make contact with the box or top of the legs to assist in the movement. Using only the feet, the athlete will then step up onto and over the box. Full extension at the top of the box is not required. Both feet do not have to make contact with the top of the box as long as the trailing leg goes over, not around, the top of the box. Swinging the opposite leg around the side is not allowed. The rep is counted once both feet have hit the ground on the opposite side with the dumbbell still in control.

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 in one movement. 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 or any pause resulting in the dumbbells making contact with the body is not allowed. Power snatch is allowed as long as final lockout requirements are met.

ELITE

22.5, 15 kg (50, 35 lb)
60, 50 cm (24, 20 in)

ELITE/RX TEAMS

22.5, 15 kg (50, 35 lb)
60, 50 cm (24, 20 in)

MASTERS 35-39

22.5, 15 kg (50, 35 lb)
60, 50 cm (24, 20 in)

MASTERS TEAMS

22.5, 15 kg (50, 35 lb)
60, 50 cm (24, 20 in)

MASTERS 40-44

20, 12.5 kg (45, 25 lb)
60, 50 cm (24, 20 in)

MASTERS 45-49

20, 12.5 kg (45, 25 lb)
60, 50 cm (24, 20 in)

INTERMEDIATE TEAMS

20, 12.5 kg (45, 25 lb)
60, 50 cm (24, 20 in)

TEENS 15-17

20, 12.5 kg (45, 25 lb)
60, 50 cm (24, 20 in)

MASTERS 50-54

15, 10 kg (35, 20 lb)
60, 50 cm (24, 20 in)

SCALED TEAMS

15, 10 kg (35, 20 lb)
60, 50 cm (24, 20 in)

MASTERS SCALED TEAMS

15, 10 kg (35, 20 lb)
24, 20in

Scoring

Score will be the total number of repetitions completed before time expired. 

There is no tiebreak for this workout.

Required Equipment

× Tape to mark the floor for the wall walk

× (2) dumbbells of appropriate weight for the athlete’s division

× Box of appropriate height for the athlete’s division. The top of the box must be at least 15-by-15 inches

Filming recommendations

× Film ALL competition area measurements so the distances and/or heights can be seen clearly

× Film the dumbbell and box so the loads and height can be seen clearly

× Film the plates and barbell 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 if workout is completed

× 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

WORKOUT 3

presented by

With an 18 min running clock:

A)
For Time 
12-10-8-6
Bar Muscle Up
G2OH
8 min time-Cap for Part A

B)
10 minutes to find:
3RM OHS

presented by

With an 18 min running clock:

A)
For Time 
12-10-8-6
Bar Muscle Up
G2OH
8 min time-Cap for Part A

B)
10 minutes to find:
3RM OHS

Elite Male, Elite Female
Master +35 Male,  Master +35 Female
Elite Teams, Rx Teams, Master Teams

Parte A:
BMU
60, 43 kg (135, 95 lb)

Master +40 Male, Master +40 Female
Master +45 Male, Master +45 Female
Intermediate Teams
Teens 15-17 Male, Teens 15-17 Female

Parte A:
C2B
53, 40 kg (115, 85 lb)

Master +50 Male, Master +50 Female
Scaled Teams, Masters Scaled Teams

Parte A:
Pull Ups
43, 30 kg (95, 65 lb)

Workout Flow

This workout consists of an 18 minute running clock.

This workout begins with the athlete standing on the floor under the pull-up bar. At the start of the clock, the athlete may jump up and perform 12 bar muscle ups followed by 12 ground to overhead. The athlete will continue to the rounds of 10, 8, and finally 6 of bar muscle ups and ground to overhead. 

If all work for Part A is completed within the 8 minute cap, the athlete must rest until the 8 minute clock expires. 

Part B begins at the 8 minute mark with a barbell on the rack. Athletes will have a 10 minute working window to find a 3-rep-max overhead squat. Athletes may make as many or as few attempts as they’d like within the time cap. Athletes must declare the load they are attempting before starting to lift. After finishing the final lift, remove and film all plates used on the bar to verify the loading. The athlete’s score will be the load in kilograms of their heaviest successful set.

Athletes may use two barbells, one for Part A and one for Part B already loaded on the squat rack. During Part B, athletes may receive assistance loading their barbell. All attempts must be completed BEFORE the 10 minute time cap. Any attempt where the athlete is still in motion after the 10 minute cap will not count.

The workout ends when the 18 minute clock expires.

Movement Standards

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.).

 

GROUND TO OVERHEAD

Every rep begins with the barbell on the ground. Any variation of a snatch or clean and jerk is acceptable. Touch and go is permitted, but deliberately bouncing the barbell is not. Dropping from overhead is OK, but the bar must settle on the ground before the next rep. The rep is credited when the barbell is at full lockout overhead, with the hips, knees, and arms fully extended and barbell is directly over or slightly behind the middle of the body. If a split-style lift is used, both feet must be brought back in line to finish the rep.

 

3 REP-MAX OVERHEAD SQUAT

Collars must be placed outside the plates during all attempts. Athletes MUST declare the load they are attempting before starting to lift. Squat racks are permitted. Athletes may place the bar in the front or back rack and jerk the bar overhead before starting the descent of the lift. Athletes may NOT unrack the bar in the overhead position. A snatch balance is not permitted. Once the bar is in the overhead position, the athlete’s hip crease must pass below the tops of their knees at the bottom. The barbell must remain overhead until the lockout position is achieved. The rep is credited when the athlete’s hips, knees, and arms are fully extended and the bar is directly over or slightly behind the middle of the body. If any part of the athlete’s body other than their hands makes contact with the bar, the rep will not count. All 3 reps must be successfully completed before the athlete re-racks or drops the bar.  After finishing the final lift, remove and film all plates used on the bar to verify loading. Athletes may use knee sleeves, but wraps are NOTpermitted. Athletes MAY have assistance returning the bar to the rack in the event of a failed lift.

ELITE

BMU / 60, 43 kg
(135, 95 lb)

ELITE/RX TEAMS

BMU / 60, 43 kg
(135, 95 lb)

MASTERS 35-39

BMU / 60, 43 kg
(135, 95 lb)

MASTERS TEAMS

BMU / 60, 43 kg
(135, 95 lb)

MASTERS 40-44

C2B / 53, 40 kg
(115, 85 lb)

MASTERS 45-49

C2B / 53, 40 kg
(115, 85 lb)

INTERMEDIATE TEAMS

C2B / 53, 40 kg
(115, 85 lb)

TEENS 15-17

C2B / 53, 40 kg
(115, 85 lb)

MASTERS 50-54

Pull Ups / 43, 30 kg
(95, 65 lb)

SCALED TEAMS

Pull Ups / 43, 30 kg
(95, 65 lb)

MASTERS SCALED TEAMS

Pull Ups / 43, 30 kg
(95, 65 lb)

Scoring

This workout consists of an 18 minute running clock. This workout will have two separate scores. 

Score for Part A will be the completed time If all work is completed within the 8 minute cap. If all the work is not completed within the time cap, the score will be the total number of repetitions completed before the time cap. 

Score for Part B will be the best successfully completed 3 rep overhead squat in kilograms. 

There is no tie break for this workout. 

For Part A for Teams, the score is the sum of the elapsed time on the clock. If one or more athletes do not finish within the time cap, the score will be the total number of repetitions completed by the team. 

For Part B for Teams, the score is the sum of the best successfully completed 3 rep overhead squat in kilograms.

Required Equipment

× Barbell(s)

× Standard bumper plates (no larger than 18 inches or 45 cm in diameter) to load to the appropriate weights for the athlete’s division

× Collars to secure the plates on the barbell

× Pull-up bar

× Squat rack

Filming recommendations

× Film ALL competition area measurements so the distances and/or heights can be seen clearly

× Film the dumbbell and box so the loads and height can be seen clearly

× Film the plates and barbell 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 if workout is completed

× 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