TFX Online Qualifier

DOWNLOAD QUALIFIER 24.1 SCORECARD

Every 2 Minutes x 8
8-7-6-5-4-3-2-1 Cleans
Max Effort Cal Row in remaining time

Time Cap: 16 Minutes

Score for this workout is the total number of calories completed in the 16 minutes

Masters 35-39, Masters 40-44
225/155#

Masters 45-49
185/125#

Masters 50-54
155/105#

Masters 55-59, Masters 60+ Division
115/75#

Workout Flow

This workout is an every 2 minute style workout that has a descending number of Cleans followed directly into max calories on the rower. There will be a total of 8 rounds on this workout for 16 minutes total.

You will set the monitor to zero calories on this workout and not touch the monitor during the duration of the workout.

This workout starts with athletes standing tall next to their barbell.
From 0:00 to 2:00, athletes will complete 8 Cleans followed directly into max calories on the rower. Once the 2 minute interval hits, you must stop pulling on the rower.

From 2:00 to 4:00, athletes will complete 7 Cleans followed directly into max calories on the rower.
From 4:00 to 6:00, athletes will complete 6 Cleans followed directly into max calories on the rower.

They will continue in the same fashion every 2 minutes until they hit 14:00-16:00 and complete 1 Clean followed directly into max calories on the rower.

Rollover calories will be counted during all intervals except the last one.

Your score for this workout is the total number of calories completed at the 16 minute mark. No rollover calories will count at the finish.

If you are unable to complete the number of cleans in the 2 minutes, your workout will be over at that point and your score will be max calories on the rower up to that point.

DOs & DON’TS

• Don’t touch the monitor of the C2 Rower once you start this workout.
• Rollover calories during intervals 1-7 will count towards your score
• Athlete’s score is the # of calories at the 16:00 mark.

Movement Standards

Cleans

The barbell starts on the ground. Collars must be placed outside the plates. Power Cleans, squat cleans, and split cleans are permitted. Hang cleans are not allowed.

The rep is credited when the athlete’s hips and knees reach full extension, the feet are in line, and the bar is supported in the front rack position, with the elbows clearly in front of the hands. If the bar is lowered from the rack position before the hips and knees reach full extension, the rep will not count.

Row

Athletes must use a Concept2 rower. The monitor on the rower must be set to zero at the beginning of the row and will not be touched until the workout is completed. The athlete must stop rowing as soon as the 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00, 16:00 mark hits. The monitor and calories must be CLEARLY shown to the camera at the end of the workout.

Equipment

Concept2 Rower
Barbell, plates, and collars

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for barbells are 34 kg (75 lb), 43 kg (95 lb), 47 kg (105 lb), 52 kg (115 lb), 56 kg (125 lb), 61 kg (135 lb), 70 kg (155 lb), 83 kg (185 lb), and 102 kg (225 lb).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

Video Submission Standards

All qualifying divisions require you to submit a video link in order to submit your score.

• Film ALL introductions of name, division and workouts so the athlete can be seen and heard clearly.
• Film ALL equipment so the loads can be seen clearly.
• Videos must be uncut and unedited to accurately display the performance.
• A clock or timer must be visible throughout the workout.
• 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.
• Do NOT use a countdown OR interval timer. Use a timer that counts up from 0:00-16:00.
• Failure to follow any of the video standards are subject to penalty and/or invalidation of video.
• Below is a Suggested Set Up: if space is an issue, you may rearrange as long as all movements are clearly seen in frame throughout the workout.

DOWNLOAD QUALIFIER 24.2 SCORECARD

Masters 35-39, Masters 40-44 Division
For Time:
50-40-30-20-10
Double Unders
5-10-15-20-25
Wall Balls 20/14 to 10/9’ ft target
30ft-30ft-30ft-30ft-30ft
Handstand Walk

Masters 45-49, Masters 50-54 Division
For Time:
50-40-30-20-10
Double Unders
5-10-15-20-25
Wall Balls 20/14 to 10/9’ ft target
3-3-3-3-3
Wall Walks

Masters 55-59, Masters 60+ Division
For Time:
50-40-30-20-10
Double Unders
5-10-15-20-25
Wall Balls 14/10 to 10/9’ ft target
3-3-3-3-3
Wall Walks

Time Cap: 12 Minutes

Score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 12 minute time cap.

Workout Flow

Prior to starting the workout, the athlete will need to mark all tape lines for the handstand walk or wall walks as shown in the floor layout below.

This workout begins with the athlete standing tall by their jump rope. At 3-2-1 Go, athletes will pick up their jump rope to complete 50 Double Unders. Once complete, they will move to their medicine ball to perform 5 Wall Balls. Once complete, they will advance to the taped section and perform a 30 foot handstand walk.

For the Handstand Walks, the floor will be marked 15ft long, with markings at 5ft and 10ft.

Handstand Walks do not need to be completed unbroken, however if the athlete comes down, they must reset to the last completed 5 ft section with hands behind the line to start. Athletes are not required to come down at the 15 ft turnaround, however both hands must clearly cross the line before initiating the return.

After completing the 30ft Handstand Walk, athletes will then perform 40 Double Unders, then 10 Wall Balls, and another 30ft Handstand Walk.

They will continue in this fashion for 30/15/30ft, 20/20/30ft, and 10/25/30ft.

There is a 12 minute time cap on this workout.

Score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 12 minute time cap.

Movement Standards

Double Unders

For the Double Unders, the rope must pass completely under your feet twice in one jump and must spin forward. No Backwards double unders will be allowed. Only successful jumps are counted, not attempts.

Wall Ball

At the start of each rep, the ball must be in the support position in front of the athlete’s body. Squat until the hip crease is below the knees. A squat clean to start the set is allowed but not required as long as the ball starts on the ground.

The rep is credited when the center of the ball hits the target clearly ABOVE the specified height. Height is 10 feet for males and 9 feet for females. If the ball hits low or does not hit the wall, the rep will not count. If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

NOTE: If using a mounted wall ball target, it is HIGHLY recommended that the BOTTOM of the target be mounted to the appropriate height.

Handstand Walk

The athlete must start with the hands (entire hand, including palm and fingers) behind the line denoting the start of the segment being attempted. When kicking up, stepping across the line or landing with the hands on or over the line constitutes a no rep. If the athlete comes down at any time, the athlete must restart from the last section completed. Both hands, including palms and fingers, must clearly cross the line marking the 5 ft section to earn credit for that distance. Each 5 ft section will count as 1 rep.

Wall Walk

Mark a tape line to designate the start/finish line. 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. The tape line placed 10 inches from the wall must be 30 inches in length and NO WIDER than 2 inches.

Every rep begins and ends with the athlete lying down, with the 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 at the 10 inch mark before the athlete may 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 the chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line.

Scaled Wall Walk

For the divisions with scaled wall walks, mark a tape line that measures 55 inches from the wall to the edge of the tape that is CLOSEST to the wall. The line must be 2 inches wide.

For these athletes, every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must be in front of the tape line. No part of the hand may be touching the line.

Both hands must remain in front of the tape until both feet are on the wall. These athletes will walk up the wall until both hands are on the other side of the 2 inch tape line. The fingers may NOT be touching the tape line. On the descent, the feet must remain on the wall until both hands are in front of the tape line. No part of the hand may be touching the line.

The rep is credited when the athlete returns to the starting position, with the hands in front of the line and chest, thighs, and feet touching the ground.

Equipment

• Tape to mark the floor for either Handstand Walks, Wall Walks, or Scaled Wall Walks
• Medicine ball of appropriate weight for your division
• Target at 10 ft or 9 ft (305cm or 274cm)
• Jump Rope

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for medicine balls are 9 kg (20 lb), 6 kg (14 lb), 4 kg (10 lb),

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

Video Submission Standards

All qualifying divisions require you to submit a video link in order to submit your score.

• Film ALL competition area measurements so the distances and weights can be seen clearly.
• Film ALL introductions of name, division and workouts so the athlete can be seen and heard clearly.
• Film ALL equipment so the loads can be seen clearly.
• Videos must be uncut and unedited to accurately display the performance.
• A clock or timer must be visible throughout the workout.
• 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.
• Do NOT use a countdown timer.
• Failure to follow any of the video standards are subject to penalty and/or invalidation of video.
• Below is a Suggested Set Up: if space is an issue, you may rearrange as long as all movements are clearly seen in frame throughout the workout.

DOWNLOAD QUALIFIER 24.3 SCORECARD

Masters 35-39 Division, Masters 40-44 Division
For Time
30 Burpee Box Jump Overs 24/20
40 Goblet Walking Lunges 70/50
50 DB Snatches 70/50

Masters 45-49 Division, Masters 50-54 Division
For Time
30 Burpee Box Jump Overs 24/20
40 Goblet Walking Lunges 50/35
50 DB Snatches 50/35

Masters 55-59 Division, Masters 60+ Division
For Time
20 Burpee Box Jump Overs *step overs allowed 24/20
30 Goblet Walking Lunges 40/25
40 DB Snatches 40/25

Time Cap: 7 Minutes

Score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 7 minute time cap.

Workout Flow

Prior to starting the workout, athletes must set up the competition floor as shown in the floor plan which includes a tape mark that goes perpendicular to the box on both sides.

The workout begins with the athlete standing tall next to their box. At the call of 3-2-1 Go, the athlete will begin by completing 30 Burpee Box Jump Overs.

Once all 30 are complete, they will move to complete 40 Goblet Walking Lunges.

For the DB Goblet Lunges, you will take 10 steps in one direction before turning around. Lunging more than 10 steps in one direction before turning around will not be allowed.

Once all 40 Goblet Walking Lunges are complete, they will move to complete 50 Alternating DB Snatches.

At the completion of the last DB Snatch or the 7 minute time cap, the workout will be complete, and the athlete’s score will be recorded.

Scoring

Score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 7 minute time cap.

DOs & DON’TS

• Both heads of the DB MUST touch the ground on the Alternating DB Snatch
• The DB may be held VERTICAL or HORIZONTAL with both hands on the dumbbell at all times during the lunges

Movement Standards

Burpee Box Jump Over

The burpee box jump over starts with the athlete perpendicular to the box while touching their chest and thighs to the ground and finishes with the athlete jumping over the box. In 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. Setting the box at an angle is not allowed. A two foot takeoff is required, and only the athlete’s feet may touch the box. After landing on the box, the athlete may jump or step off to the other side. If the athlete lands on the box, both feet must touch the box before stepping or jumping off. Alternatively, the athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two foot landing. There is no requirement to stand tall while on top of the box. Each rep is counted when both feet are on the ground on the opposite side of the box. From there, the athlete may begin their next rep.

DB Goblet Walking Lunges

Each lunge step begins with the dumbbell in the goblet position, the feet together, and the hips and legs extended. The goblet position is holding the dumbbell at your chest with both hands. The dumbbell may be vertical or horizontal but must remain in control by the athlete until the rep is credited. The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. The athlete must alternate between which foot leads for each rep. The rep is credited when the feet are together and the hips and legs are fully extended. 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.

Lunging more than 10 steps in one direction before turning around is NOT ALLOWED. Athletes must lunge in a straight path. After turning around, athletes must lunge back along the same path. Lunging in any other pattern is not allowed.

Alternating DB Snatch

The Alt. DB Snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, both heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition.The non-lifting hand and arm may not be in contact with the body during the repetition. If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count. At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a muscle snatch, power snatch, or split-style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

Equipment

• Tape to mark the floor for the burpee box jump overs
• Dumbbell of appropriate weight for your division
• Box of appropriate height for your division, top of the box must be at least 15 by 15 inches

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for dumbbells are 32.5 kg (70 lb), 22.5kg (50lb), 17.5 kg(40lb), 15 kg (35 lb), 12.5 kg (25 lb), and 10 kg (20 lb).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

Video Submission Standards

All qualifying divisions require you to submit a video link in order to submit your score.

• Film ALL introductions of name, division and workouts so the athlete can be seen and heard clearly.
• Film ALL equipment so the loads can be seen clearly.
• Videos must be uncut and unedited to accurately display the performance.
• A clock or timer must be visible throughout the workout.
• 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.
• Do NOT use a countdown timer.
• Failure to follow any of the video standards are subject to penalty and/or invalidation of video.
• Below is a Suggested Set Up: if space is an issue, you may rearrange as long as all movements are clearly seen in frame throughout the workout.

DOWNLOAD QUALIFIER 24.4 SCORECARD

Masters 35-39, Masters 40-44 Division
9 Min AMRAP
3-6-9-12..etc
Handstand Push Ups
Front Squats 165/115#

Masters 45-49, Masters 50-54 Division
9 Min AMRAP
3-6-9-12..etc
Handstand Push Ups
Front Squats 135/95#

Masters 55-59, Masters 60+ Division

9 Min AMRAP
3-6-9-12..etc
Elevated Handstand Push Ups to 2/4” riser
Front Squats 95/65#

Round 1: 3/3
Round 2: 6/6
Round 3: 9/9
Round 4: 12/12
Etc…

Time Cap: 9 Minutes

Your score is the total number of repetitions completed in the 9 minutes.

Workout Flow

The workout begins with the athlete standing tall next to the wall. At the call of 3-2-1 Go, athletes will complete 3 Handstand Push Ups followed by 3 Front Squats.

For each round, you will go up by 3 reps on each movement. 3/3, then 6/6, then 9/9, etc until time is called.

The Handstand Push Up standard, will use 2 inch wide tape – marked 10 inches out from the wall and no more than 30 inches in length. Athletes will perform their handstand push ups with both hands touching the tape. Any portion of the athlete’s hands may be touching the tape and fingers are allowed. Kipping or Strict is allowed.

For the Front Squats, squat racks are NOT allowed. The bar must rest on the athlete’s shoulders in the front rack position, any grip is permitted. A full squat clean is allowed when the bar is taken from the ground.

Your score is the total number of repetitions completed in the 9 minutes.

DOs & DON’TS

• Clearly mark the line for HSPU, if using a plate and/or an abmat, make sure the line is clearly marked on top
• Any portion of the athlete’s hands may be touching the line (fingers OK).

Movement Standards

Handstand Push Ups

The athlete must perform the handstand push ups with both hands touching the tape line 10 inches from the wall. This tape must be 30 inches long and no wider than 2 inches. Kipping or Strict is allowed.

Any portion of the athlete’s hands may be touching the line (fingers OK). The arms must be fully extended and in line with the body before the athlete can descend. Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body. Both hands must remain on the designated tape line. If one or both hands is not touching the tape line at any time, the rep will not count. The athlete will need to start again from the lockout position.

At the bottom, the head must make contact with the ground. During the reps, if the head and hands are on different surfaces, the surfaces must be level (ie the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates. The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep. Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body.

Elevated Handstand Push Up (Rookie, Masters 55-59, Masters 60+ Division)

The elevation will be a 2 inch or 4 inch (5cm/10cm) riser. The 4 inch can be achieved by placing an abmat on top of a 25 lb plate. For divisions that require an elevated Handstand Push Up, the start and end positions are the same as described for the Handstand Push Up. Set up a target of appropriate height for your division. The athlete must touch their head to the target before returning to the finishing position.

Front Squat

Athletes must place collars on the outside of the plates before beginning the lift. The bar must be taken from the floor, squat racks are NOT allowed. The bar rests on the athlete’s shoulders and their elbows are in front of the bar. Any grip is permitted. A full squat clean is allowed when the bar is taken from the floor. The athlete’s hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited when the athlete’s hips and knees are fully extended, the bar is resting on the athlete’s shoulders and their elbows are in front of the bar, and the athlete’s feet are in line with one another when the athlete is viewed from profile. Dropping a knee to the ground and standing back up will result in a no rep.

Equipment

• Tape to mark the floor
• 2-in/4-in riser (Rookie, 55-59, 60+ Divisions only)
• Barbell
• Standard bumper plates ( no larger than 18 inch diameter) to load to the appropriate weights for the athlete’s division
• Collars

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for barbells are 25 kg (55 lb), 29 kg (65 lb), 34 kg (75 lb), 43 kg (95 lb), 52 kg (115 lb), 61 kg (135 lb), and 75 kg (165 lb).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

Video Submission Standards:

All divisions require you to submit a video link in order to submit your score.

• Film ALL introductions of name, division and workouts so the athlete can be seen and heard clearly.
• Film ALL equipment so the loads can be seen clearly.
• Film ALL competition area measurements so the distance and/or heights can be
  seen clearly.
• Videos must be uncut and unedited to accurately display the performance.
• A clock or timer must be visible throughout the workout.
• 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.
• Do NOT use a countdown timer.
• Failure to follow any of the video standards are subject to penalty and/or
  invalidation of video.
• Below is a Suggested Set Up: if space is an issue, you may rearrange as long as
  all movements are clearly seen in frame throughout the workout.

DOWNLOAD QUALIFIER 24.5 SCORECARD

For Max Load:
3 Rep Max Hang Snatch

Time Cap: 6 Minutes

Athlete’s score will be the load in pounds of their heaviest successful set. There is no tiebreak for this event.

Workout Flow

The workout begins with an empty barbell on the floor. No racks are allowed on this workout. Athletes will have 6 minutes from their declared start time to find their heaviest lift. Within the 6 minute window, athletes may make as many or as few attempts as they would like. They must be finished with their last Hang Snatch in the 6 minute window for it to count.

A Hang Squat Snatch, Hang Power Snatch, or Hang Split Snatch will count for a successful repetition.

Athletes must declare the load they are attempting before starting to lift either verbally or written.

Athlete’s score will be the load (in lbs.) of their heaviest successful lift. There is no tiebreak for this workout.

All reps must be successfully completed before the athlete 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 knee wraps are NOT permitted.

Athletes MAY have assistance adding weight and taking weight off their barbell.

Scoring

Athlete’s score will be the load in pounds of their heaviest successful set. There is no tiebreak for this event.

DOs & DON’TS

• Risers ARE NOT ALLOWED on this workout to take the barbell off the floor

Movement Standards

Hang Snatch

For the Hang Snatch, power, squat, and split snatches are permitted. The first rep taken from the floor must achieve a deadlift lockout before re-dipping to initiate the hang snatch. You will take the bar from the hang position, above your knee, and catch it overhead standing all the way up fully locked out. 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. If a split snatch is used, the feet must return in line with each other before the bar is lowered.

Equipment

• Barbell, 45/35 lb.
• Bumper Plates
• Collars

The official weight must be recorded in pounds. If converting to pounds, round to the nearest pound (.5 and up round un, .4 and below round down).

200.1 to 200.4 lb rounds down to 200 lb, 200.5 to 200.9 lb rounds up to 201 lb.

Any weight increases with change plates must result in a whole number (no decimal points). Collars cannot be included in the weight.

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

Video Submission Standards:

All divisions require you to submit a video link in order to submit your score.

• Film ALL introductions of name, division and workouts so the athlete can be seen and heard clearly.
• Film ALL equipment so the loads can be seen clearly.
• Videos must be uncut and unedited to accurately display the performance.
• A clock or timer must be visible throughout the workout.
• 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.
• Do NOT use a countdown timer.
• Failure to follow any of the video standards are subject to penalty and/or
  invalidation of video.
• Below is a Suggested Set Up: if space is an issue, you may rearrange as long as all movements are clearly seen in frame throughout the workout.

DOWNLOAD QUALIFIER 24.6 SCORECARD

Masters 35-39, Masters 40-44, Masters 45-49, Masters 50-54 Division

For Time:
0:00 – 3:00
12 Shuttle Runs
15 Burpee Pull Ups

3:00 – 6:00
12 Shuttle Runs
20 Toe to Bar

6:00 – 9:00
12 Shuttle Runs
25 Pull Ups

9:00 – 12:00
12 Shuttle Runs
30 Chest to Bar Pull Ups

12:00 – 15:00
12 Shuttle Runs
Max Effort Bar Muscle Ups

Masters 55-59, Masters 60+ Division

For Time:
0:00 – 3:00
9 Shuttle Runs
10 Burpee Pull Ups

3:00 – 6:00
9 Shuttle Runs
15 Toe to Bar

6:00 – 9:00
9 Shuttle Runs
20 Pull Ups

9:00 – 12:00
9 Shuttle Runs
25 Chest to Bar Pull Ups

12:00 – 15:00
9 Shuttle Runs
Max Effort Bar Muscle Ups

Time Cap: 15 Minutes

Score is the total number of repetitions completed in this workout.

Tiebreak

Tie-breaker is the total time at the last completed gymnastic movement. For instance, if you got to the bar muscle ups, your tie-break time is the time it took you to complete the 30 chest to bar pull ups. Another example, let’s say you only got 15 pull ups, your tie-break time would be the time it took you to complete the 20 toes to bar.

Workout Flow

Prior to starting the test, follow the instructions in the movement standards for the burpee pull-up to find a pull-up bar of appropriate height. Then create a shuttle run measuring 25 ft. The pull-up bar may be in any configuration as long as the athlete starts each shuttle run behind the designated shuttle-run start line.

You will set your clock to 15:00.

At the call of 3-2-1 Go, athletes will have 3 minutes, from 0:00-3:00, to complete 12 50-ft Shuttle Runs and then 15 Burpee Pull Ups. If you finish before the 3 minute mark, you will rest the remainder of 3 minutes before moving on to the next one.

You will then have another 3 minutes, from 3:00-6:00, to complete 12 50-ft Shuttle Runs and then 20 Toes to Bar. If you finish before the 6 minute mark, you will rest the remainder of time before moving on to the next one.

You will then have another 3 minutes, from 6:00-9:00, to complete 12 50-ft Shuttle Runs and then 25 Pull Ups. If you finish before the 9 minute mark, you will rest the remainder of time before moving on to the next one.

You will then have another 3 minutes, from 9:00-12:00, to complete 12 50-ft Shuttle Runs and then 30 Chest to Bar Pull Ups. If you finish before the 12 minute mark, you will rest the remainder of time before moving on to the next one.

You will then have another 3 minutes, from 12:00-15:00, to complete 12 50-ft Shuttle Runs and then as many Bar Muscle Ups as you can in the remainder of time.

If you are unable to complete the work under any of the 3 minute windows, your workout is done and your score will be the total number of repetitions completed.

The tie break time will be at the completion of your last successful 3 minute window. For example if you were unable to complete all 30 Chest to Bars, your tie-break time would be the time it took you to finish the 12 Shuttle Runs & 25 Pull Ups.

Your score is the total number of repetitions completed in this workout.

DOs & DON’TS

• You must tape the floor for the shuttle runs (25ft) so it is visible on camera
• BOTH FEET AND ONE HAND must touch the floor on the other side of the tape
  and each turnaround on the shuttle run
• Just putting your foot on the line will not count as a completed shuttle run rep
• You must use the SAME pull up bar for ALL gymnastic Movements

Movement Standards

Shuttle Run

Each rep of the shuttle run = 50 ft (15.24m). 25 ft (7.62m) down + 25 ft (7.62m) back. Each rep clearly starts with the athletes feet behind the start line. At each turnaround, both feet and one hand must touch the ground over the line before the athletes may return. Stepping on or touching the line will not count.

On the final shuttle run of each round, the athlete must simply pass the line to begin the next gymnastic movements. One repetition of the shuttle run = 50 ft. If the athlete is time capped on the shuttle run and does not complete the full 50 ft, the rep will not count. There is no partial credit for completing 25 ft of the shuttle run.

Burpee Pull Up

The athlete begins by standing with the feet together underneath a pull up bar. While standing with the hips and knees straight, extend the arms overhead. The arms must be in line with the torso when viewed from profile. Touch the thumbs of each hand together and extend the fingers. The athlete’s fingers cannot touch the pull up bar in the measuring position. The pull up bar must be above the athlete’s fingertips. Clearly show

the measurement process during the video submission. An exercise mat or similar equipment may be used to decrease the distance between the ground and the pull up bar. Surfaces that aid in jumping or rebounding, such as spring floors, are not permitted.

Athletes must touch the chest and thighs to the ground at the bottom of each burpee. Athletes may choose to step or jump into this position. If the athlete is using an exercise mat (or other equipment) to decrease the distance between the ground and the pull up bar, the entire body must be on the same surface in the bottom position.

At the top of each burpee, complete a pull up. There is no hanging requirement during the pull up. The athlete may jump directly into the finish of the pull up position OR jump to the bar, hang, then complete a pull up (kipping or strict). The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Any style of pull up is permitted. If you miss the pull up bar or do not achieve the finish position, you must complete the pull up before beginning the next rep. You do not have to repeat the burpee if you miss the pull up.

Burpee to Plate

This is a burpee to a 45# plate. Athletes must touch the chest and thighs to the ground at the bottom of each burpee. Athletes may choose to step or jump into this position. At the top of each burpee, the athlete must get both feet on top of the plate. There is no requirement for a two foot take off. The athlete does not have to stand all the way up on the top of the plate.

Toes to Bar

In 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 vertical plane of the bar before initiating the next rep. Any part of the shoe may touch the bar for the rep to count.

Pull Ups

This is a standard chin over 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. At the top, the chin must clearly break the horizontal plane of the bar.

Chest to Bar 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. At the top, the chest must clearly come into contact with the bar below the collarbone.

Bar Muscle Up

For the Bar Muscle Up, the athlete must begin in or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. At the top, the elbows must be fully locked 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. Removing the hands and resting while on top of the bar is not allowed.

Equipment

• Tape for Shuttle Runs, 25 feet apart
• Pull Up bar

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

Video Submission Standards:

All divisions require you to submit a video link in order to submit your score.

• Film ALL introductions of name, division and workouts so the athlete can be seen and heard clearly.
• Film ALL equipment so the loads can be seen clearly.
• Film ALL competition area measurements so the distance and/or heights can be seen clearly.
• Videos must be uncut and unedited to accurately display the performance.
• A clock or timer must be visible throughout the workout.
• 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.
• Do NOT use a countdown timer. Use a timer that counts UP from 0:00-15:00
• Failure to follow any of the video standards are subject to penalty and/or
  invalidation of video.
• Below is a Suggested Set Up: if space is an issue, you may rearrange as long as all movements are clearly seen in frame throughout the workout.