Pros
FOR TIME: 8 Minute Cap
6/5 Rope Climbs (15′)
20′ Front Rack Dumbbell Lunge (70/50)
10 Burpee Box Overs (24/20)
20′ Front Rack Dumbbell Lunge
12/10 Bar Muscle Ups
20′ Front Rack Dumbbell Lunge
10 Burpee Box Overs
20′ Front Rack Dumbbell Lunge
24/20 Toes to Bar
70/50#
RX
For time: 7 Minute Cap
25/20 Cal Raptor Bike
20’ Front Rack Dumbbell Lunge
8/6 Bar Muscle Ups
20’ Front Rack Dumbbell Lunge
5/4 Rope Climbs 15’/15’
20’ Front Rack Dumbbell Lunge
8/6 Bar Muscle Ups
20’ Front Rack Dumbbell Lunge
25/20 Cal Raptor Bike
50/30#
Intermediate
For Time: 7 min cap
25/20 Cal Raptor Bike
20’ Front Rack Dumbbell Lunge 40/20
6/4 Bar Muscle Ups
20’ Front Rack Dumbbell Lunge
4/3 Rope Climbs 15’/12’
20’ Front Rack Dumbbell Lunge
6/4 Bar Muscle Ups
20’ Front Rack DB Lunge
25/20 Cal Raptor Bike
40/20#
Rookie
For Time: 7 min cap
25/20 Cal Raptor Bike
20’ Front Rack DB Lunge 40/20
8/6 Alternating Chest to Bar + Toe to Bar 20’ Front Rack DB Lunge
4/3 Rope Climbs 15’/12’
20’ Front Rack DB Lunge
8/6 Alternating Chest to Bar + Toe to Bar
20’ Front Rack DB Lunge
25/20 Cal Raptor Bike
40/20# | 1 C2B + 1 T2B = 1 rep
Teens 14-15
For Time: 7 min cap
25/20 Cal Raptor Bike
20’ Front Rack DB Lunge 40/20
6/4 Bar Muscle Ups
20’ Front Rack DB Lunge
4/3 Rope Climbs 15’/12’
20’ Front Rack DB Lunge
6/4 Bar Muscle Ups
20’ Front Rack DB Lunge
25/20 Cal Raptor Bike
40/20#
Teens 16-17
For time: 7 min cap
25/20 Cal Raptor Bike
20’ Front Rack DB Lunge
8/6 Bar Muscle Ups
20’ Front Rack DB Lunge
5/4 Rope Climbs 15’/12’
20’ Front Rack DB Lunge
8/6 Bar Muscle Ups
20’ Front Rack DB Lunge
25/20 Cal Raptor Bike
50/30#
Masters 35-39
For time: 7 min cap
25/20 Cal Raptor Bike
20’ Front Rack DB Lunge
8/6 Bar Muscle Ups
20’ Front Rack DB Lunge
5/4 Rope Climbs 15’/12’
20’ Front Rack DB Lunge
8/6 Bar Muscle Ups
20’ Front Rack DB Lunge
25/20 Cal Raptor Bike
50/30#
Masters 40-44
For time: 7 min cap
25/20 Cal Raptor Bike
20’ Front Rack DB Lunge
8/6 Bar Muscle Ups
20’ Front Rack DB Lunge
5/4 Rope Climbs 15’/12’
20’ Front Rack DB Lunge
8/6 Bar Muscle Ups
20’ Front Rack DB Lunge
25/20 Cal Raptor Bike
50/30
Masters 45-49
For Time: 7 min cap
25/20 Cal Raptor Bike
20’ Front Rack DB Lunge 40/20
6/4 Bar Muscle Ups
20’ Front Rack DB Lunge
4/3 Rope Climbs 15’/12’
20’ Front Rack DB Lunge
6/4 Bar Muscle Ups
20’ Front Rack DB Lunge
25/20 Cal Raptor Bike
40/20#
Masters 50-54
For Time: 7 min cap
25/20 Cal Raptor Bike
20’ Front Rack DB Lunge 40/20
6/4 Bar Muscle Ups
20’ Front Rack DB Lunge
4/3 Rope Climbs 15’/12’
20’ Front Rack DB Lunge
6/4 Bar Muscle Ups
20’ Front Rack DB Lunge
25/20 Cal Raptor Bike
40/20#
Masters 55-59
For Time: 7 min cap
25/20 Cal Raptor Bike
20’ Front Rack DB Lunge 40/20
8/6 Alternating Chest to Bar + Toe to Bar
20’ Front Rack DB Lunge
4/3 Rope Climbs 15’/12’
20’ Front Rack DB Lunge
8/6 Alternating Chest to Bar + Toe to Bar
20’ Front Rack DB Lunge
25/20 Cal Raptor Bike
40/20# | 1 C2B + 1 T2B = 1 rep
Master 60+
For Time: 7 min cap
25/20 Cal Raptor Bike
20’ Front Rack DB Lunge 40/20
8/6 Alternating Chest to Bar + Toe to Bar
20’ Front Rack DB Lunge
4/3 Rope Climbs 15’/12’
20’ Front Rack DB Lunge
8/6 Alternating Chest to Bar + Toe to Bar
20’ Front Rack DB Lunge
25/20 Cal Raptor Bike
40/20# | 1 C2B + 1 T2B = 1 rep
Flow
Athletes will start on the start pad under the rig. At the call of 3-2-1 Go, athletes will run to their bike to complete their prescribed calories on a raptor bike. Athletes will then move to their dumbbells to perform a 20’ front rack DB lunge.At completion of the lunge, athletes will move to the rig to perform their prescribed gymnastics movement. Then move back their dumbbells for another 20’ front rack db lunge. At completion of the lunge, athletes will move to the rig to perform their prescribed rope climbs. Then move back their dumbbells for another 20’ front rack db lunge. At completion of the lunge, athletes will move to the rig to perform a final set of their prescribed gymnastics movement. Then move back their dumbbells for a final set of a 20’ front rack db lunge. At completion of the lunge, athletes will move to the bike to perform a final set of their prescribed calories on a raptor bike. Athletes will then sprint to the finish where time will be called.
Scoring
Score is the total time to complete this workout. In the event of the time cap being reached, the score will be the number of repetitions completed. The finish mat is worth 1 rep.
Movement Standards
Raptor Bike
The rep begins with: the athlete on the raptor bike and the screen set to zero. Judges will reset monitors to zero, athletes may not touch the monitor. The rep ends and is credited when: the monitor shows the prescribed calories with the athlete still on the bike. During the movement: The athletes may not touch the monitor– if they do, screen will be reset back to its original state by the judge. Athletes must remain on the raptor bike until the display reads the required meters. Athletes may adjust seat before event begins but may not touch monitor. Gymnastics grips or straps are not allowed for this movement
Front Rack DB Lunge
The rep begins with: The DB in the front rack position, the athlete standing tall with the hips and knees clearly locked out and the feet behind the designated line. The front rack position is defined as one head of the DB on the shoulder at the start, during, and finish of the lunge. The rep ends and is credited when: Athlete get both heels clearly across a solid line, with the DB in the required position and standing tall with hips and knees fully extended During the movement: At the bottom of the lunge, the trailing knee must touch the ground with the DB in the front rack position. Stopping with both feet together on the ground is not required, but the knees and hips must clearly reach full extension before initiating the next rep. The athlete must alternate which foot leads for each step. Shuffle steps that progress forward between steps are not allowed.
Bar Muscle Ups
The rep begins with: The arms fully extended and feet off the ground. The rep ends and is credited when: The arms are fully locked out while the athlete is in the support position above the bar and the shoulders are over or in front of the bar. During the movement: 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. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Deliberately resting at the top is not permitted, this will count as a no rep and the athlete must come off the bar and to the ground to begin again. No resting the hips on the bar. No taking the hands of the bar to shake out. Adjusting the grip at the top is permitted
Rope Climbs
The rep begins with: The athlete on the ground The rep ends and is credited when: The athlete has clearly touched the beam the rope is attached to. Divisions completing 12 ft will clearly touch the designated tape line. During the movement: Jumping up to begin each ascent is permitted. The use of the legs are permitted. Touching the buckle of the rope is not permitted, athlete’s must clearly touch the beam. Divisions completing 12 ft will clearly touch the designated tape line. Height of the rope is 15 ft for males & 12 ft for female
Pro Teams
Pro Teams M/M & F/F
For Time: 10 min cap
MM/FF Pairs
6 Synchro Rope Climbs 15’
15 Synchro Burpee Box Jump Overs 24/20
25 Synchro Thrusters 105/75
Flow
Teams will start on the start pad, at the call of 3,2,1 GO the first same gender pair will move to the rope to perform 6 synchro rope climbs.Then move to perform 15 synchro burpee box jump overs. At the completion of synchro bbjo the pair will move to their barbells to perform 25 synchro thrusters. Then sprint to the finish to release the next same gender pair. The next same gender pair will complete 6 synchro rope climbs, 15 synchro burpee box jump overs, 25 synchro thrusters and finally sprint to the finish where time will be called.
Scoring
Score is the total time to complete this workout. In the event of the time cap being reached, the team’s score will be the number of repetitions completed. The finish mat is worth 1 rep.
Movement Standards
Synchro Rope Climbs
The rep begins with: both athletes on the ground
The rep ends and is credited when: both athletes have clearly touched the beam the rope is attached to at the same time. Divisions completing 12 ft will clearly touch the designated tape line During the movement: jumping up to begin each ascent is permitted the use of the legs are permitted touching the buckle of the rope is not permitted, athlete’s must clearly touch the beam divisions completing 12 ft will clearly touch the designated tape line. Synchro is at the top of the rep when both athletes touch the beam at the same time Height of the rope is 15 ft for males & 12 ft for females
Synchro Burpee Box Jump Overs
The rep begins with: both athletes on one side of the box The rep ends and is credited when: both athletes step down and all of their feet have reached the ground on the other side of the box During the movement: stepping and/or jumping back to reach the bottom of the burpee is permitted chest and thighs must clearly touch the ground with the body within the width of the box hands and feet must remain inside the width of the box stepping and/or jumping back to the starting position is permitted box-facing and lateral jumps are permitted a two-foot takeoff is always required only the athlete’s feet may touch the box there is no requirement to stand tall while on top of the box after landing on the box, the athlete must step off to the other side Synchro portion is at the bottom of the burpee when both chest and thighs are on the ground simultaneously for all athletes Jumping down is NOT permitted (safety) and will result in a no-rep Completely jumping over the box is NOT permitted and will result in a no-rep
Synchro Thrusters:
The rep begins with: the barbells in the front rack position for both athletes the “front rack” position is with the elbows clearly in front of the body and the bar touching the shoulders The rep ends and is credited when: the barbells are locked out overhead, with the hips, knees, and arms clearly extended and clearly directly over or slightly behind the middle of the body for both athletes at the same time During the movement: the crease of the athletes’ hip must clearly pass below the top of the athletes’ knees in the bottom position the athletes must move from the bottom of a front squat to full lockout overhead in one fluid movement a thruster jerk is not allowed–athletes may NOT deliberately re-dip their knees under the bar however, an athlete stabilizing by moving their feet is permitted Synchro portion of the movement is at the top of the thruster with both athletes clearly locked out overhead with the hips, knees, and arms clearly extended A full squat clean into the thruster is allowed when the barbell is taken from the floor
RX Teams
For Time: 12 min cap
4/3 Rope Climbs 15’/15’
15 Burpee Box Jump Overs 24/20
50 Single Unders
15/10 Cal Row
15/10 Cal Row
50 Single Unders
15 Burpee Box Jump Overs 24/20
4/3 Rope Climbs
Flow
Teams will start on the start pad. At the call of 3-2-1 Go, teams will perform a waterfall style of the following workout.
Prescribed; rope climbs, burpee box jump overs, single unders, cal row and then again cal row, single unders, burpee box jump overs and finally rope climbs. Teammate 1 will start, teammate 2 will follow and then teammate 3 will follow. Teammates will not be allowed to pass each other. Once athlete 3 completes their final set of prescribed rope climbs, all three athletes will sprint to the finish where time will be called.
Scoring
Score is the total time to complete this workout. In the event of the time cap being reached, the team’s score will be the number of repetitions completed. The finish mat is worth 1 rep.
Movement Standards
Rope Climbs
The rep begins with: the athlete on the ground
The rep ends and is credited when: the athlete has clearly touched the beam the rope is attached to divisions completing 12 ft will clearly touch the designated tape line During the movement: jumping up to begin each ascent is permitted the use of the legs are permitted touching the buckle of the rope is not permitted, athlete’s must clearly touch the beam divisions completing 12 ft will clearly touch the designated tape line Height of the rope is 15 ft for males & 12 ft for females
Burpee Box Jump Overs
The rep begins with: the athlete on one side of the box The rep ends and is credited when: the athletes steps down and both feet have reached the ground on the other side of the box During the movement: stepping and/or jumping back to reach the bottom of the burpee is permitted. chest and thighs must clearly touch the ground with the body within the width of the box. hands and feet must remain inside the width of the box stepping and/or jumping back to the starting position is permitted box-facing and lateral jumps are permitted. A two-foot takeoff is always required. Only the athlete’s feet may touch the box. There is no requirement to stand tall while on top of the box. After landing on the box, the athlete must step off to the other side. Jumping down is NOT permitted (safety) and will result in a no-rep. Completely jumping over the box is NOT permitted and will result in a no-rep
Single Unders
The rep begins with: The jump rope in the athlete’s hands. The rep ends and is credited when: The rope has passed under the feet once for each jump. During the movement: The rope must spin forward. Only successful jumps are counted, not attempts.
Row
The rep begins with: The athlete on the rower, hands not touching the handle, and the screen set to zero. Judges will reset monitors to zero, athletes may not touch the monitor. The rep ends and is credited when: The monitor shows the prescribed meters with the athlete on the rower. During the movement: The athletes may not touch the monitor– if they do, screen will be reset back to its original state by the judge. Athletes must remain on the rower until the display reads the required meters The monitor will count up from 0. Athletes may adjust damper and foot pads before event begins but may not touch monitor
Gymnastics grips or straps are not allowed for this movement
Intermediate Teams
For Time: 12 min cap
3/2 Rope Climbs 15’/12’
12 Burpee Box Jump Overs 24/20
30 Single Unders
12/8 Cal Row
12/8 Cal Row
30 Single Unders
12 Burpee Box Jump Overs 24/20
3/2 Rope Climbs
Flow
Teams will start on the start pad. At the call of 3-2-1 Go, teams will perform a waterfall style of the following workout. Prescribed; rope climbs, burpee box jump overs, single unders, cal row and then again cal row, single unders, burpee box jump overs and finally rope climbs. Teammate 1 will start, teammate 2 will follow and then teammate 3 will follow. Teammates will not be allowed to pass each other. Once athlete 3 completes their final set of prescribed rope climbs, all three athletes will sprint to the finish where time will be called.
Scoring
Score is the total time to complete this workout. In the event of the time cap being reached, the team’s score will be the number of repetitions completed. The finish mat is worth 1 rep.
Movement Standards
Rope Climbs
The rep begins with: The athlete on the ground The rep ends and is credited when: The athlete has clearly touched the beam the rope is attached to. Divisions completing 12 ft will clearly touch the designated tape line. During the movement: Jumping up to begin each ascent is permitted. The use of the legs are permitted. Touching the buckle of the rope is not permitted, athlete’s must clearly touch the beam. Divisions completing 12 ft will clearly touch the designated tape line. Height of the rope is 15 ft for males & 12 ft for females
Burpee Box Jump Overs
The rep begins with: The athlete on one side of the box The rep ends and is credited when: The athletes steps down and both feet have reached the ground on the other side of the box During the movement: Stepping and/or jumping back to reach the bottom of the burpee is permitted. Chest and thighs must clearly touch the ground with the body within the width of the box. Hands and feet must remain inside the width of the box. Stepping and/or jumping back to the starting position is permitted. Box-facing and lateral jumps are permitted. A two-foot takeoff is always required. Only the athlete’s feet may touch the box. There is no requirement to stand tall while on top of the box. After landing on the box, the athlete must step off to the other side. Jumping down is NOT permitted (safety) and will result in a no-rep. Completely jumping over the box is NOT permitted and will result in a no-rep
Single Unders
The rep begins with: The jump rope in the athlete’s hands The rep ends and is credited when: The rope has passed under the feet once for each jump During the movement: The rope must spin forward. Only successful jumps are counted, not attempts
Row
The rep begins with: The athlete on the rower, hands not touching the handle, and the screen set to zero. Judges will reset monitors to zero, athletes may not touch the monitor. The rep ends and is credited when: The monitor shows the prescribed meters with the athlete on the rower. During the movement: The athletes may not touch the monitor– if they do, screen will be reset back to its original state by the judge. Athletes must remain on the rower until the display reads the required meters. The monitor will count up from 0. Athletes may adjust damper and foot pads before event begins but may not touch monitor. Gymnastics grips or straps are not allowed for this movement
Rookie Teams
For Time: 12 min cap
3/2 Rope Climbs 15’/12’
12 Burpee Box Jump Overs 24/20
30 Single Unders
12/8 Cal Row
12/8 Cal Row
30 Single Unders
12 Burpee Box Jump Overs 24/20
3/2 Rope Climbs
Flow
Teams will start on the start pad. At the call of 3-2-1 Go, teams will perform a waterfall style of the following workout. Prescribed; rope climbs, burpee box jump overs, single unders, cal row and then again cal row, single unders, burpee box jump overs and finally rope climbs. Teammate 1 will start, teammate 2 will follow and then teammate 3 will follow. Teammates will not be allowed to pass each other. Once athlete 3 completes their final set of prescribed rope climbs, all three athletes will sprint to the finish where time will be called.
Scoring
Score is the total time to complete this workout. In the event of the time cap being reached, the team’s score will be the number of repetitions completed. The finish mat is worth 1 rep.
Movement Standards
Rope Climbs
The rep begins with: The athlete on the ground. The rep ends and is credited when: The athlete has clearly touched the beam the rope is attached to. Divisions completing 12 ft will clearly touch the designated tape line. During the movement: Jumping up to begin each ascent is permitted. The use of the legs are permitted. Touching the buckle of the rope is not permitted, athlete’s must clearly touch the beam. Divisions completing 12 ft will clearly touch the designated tape line. Height of the rope is 15 ft for males & 12 ft for females
Burpee Box Jump Overs
The rep begins with: The athlete on one side of the box The rep ends and is credited when: The athletes steps down and both feet have reached the ground on the other side of the box During the movement: Stepping and/or jumping back to reach the bottom of the burpee is permitted. Chest and thighs must clearly touch the ground with the body within the width of the box. Hands and feet must remain inside the width of the box. Stepping and/or jumping back to the starting position is permitted. Box-facing and lateral jumps are permitted. A two-foot takeoff is always required. Only the athlete’s feet may touch the box. There is no requirement to stand tall while on top of the box. After landing on the box, the athlete must step off to the other side. Jumping down is NOT permitted (safety) and will result in a no-rep. Completely jumping over the box is NOT permitted and will result in a no-rep
Single Unders
The rep begins with: The jump rope in the athlete’s hands. The rep ends and is credited when: The rope has passed under the feet once for each jump. During the movement: The rope must spin forward. Only successful jumps are counted, not attempts.
Row
The rep begins with: The athlete on the rower, hands not touching the handle, and the screen set to zero. Judges will reset monitors to zero, athletes may not touch the monitor. The rep ends and is credited when: The monitor shows the prescribed meters with the athlete on the rower. During the movement: The athletes may not touch the monitor– if they do, screen will be reset back to its original state by the judge. Athletes must remain on the rower until the display reads the required meters The monitor will count up from 0. Athletes may adjust damper and foot pads before event begins but may not touch monitor. Gymnastics grips or straps are not allowed for this movement
