Individual Event 1 - Heavy Isabel
Presented by Visit Knoxville
For Time:
30 Snatches (225/155)
Time Cap: 10 minutes
Flow
At the call of “3-2-1-GO,” the athlete will move from behind the green line to the barbell and complete 12 Snatches facing the finish line. Following the completion of the 12 Snatches, the athlete will advance their barbell to the next designated section and perform 9 Snatches facing the finish line. Following the completion of the 9 Snatches, the athlete will advance again to perform 6 Snatches, and finally 3 Snatches facing the finish line. Following the completion of the last Snatch, the athlete will step over their bar, cross the finish mat and touch the chess piece.
Scoring
The athlete’s score will be the time elapsed on the clock when the athlete touches the chess piece or a score of CAP plus the repetitions completed.
There is no minimum work requirement for this event.
The tiebreaker will be after 12 repetitions.
Movement Standards
Snatch
The barbell begins on the ground and must be lifted overhead in one motion. The rep is credited when the barbell is at full lockout overhead, with the knees, hips and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line. Touch and go is permitted but deliberately bouncing the barbell is not. Squat, Power, or Split Snatches are all allowed so long as the finish position is achieved. Hang Snatches are not allowed. The barbell must always be brought down in front of the body, and dropping the barbell behind will result in a no rep. Athletes must snatch within their designated lane and stepping on or beyond the boundary lines will result in an immediate ‘no rep.’
Individual Event 2 - Regionals’ Revenge
Presented by Strivee
For Time:
100/80 Cal Echo Bike
100 Toes To Bar
100 Bar-Facing Burpees
100 Front Squats (115/85)
Time Cap: 25 minutes
Flow
Prior to the start, the athlete will be allowed to set the seat and pedal positions then stage behind the bike. At the call of “3-2-1-GO,” the athlete will perform 100/80 Calories. Following the completion of the Calories, the athlete will move forward to the first pull up bar and perform 50 Toes To Bar facing the finish. After the completion of the 50th rep, the athlete will move forward to the next pull up bar and perform another 50 Toes To Bar facing the finish for a total of 100. Following the completion of the last Toes To Bar the athlete will advance forward to the barbell and perform 25 Bar Facing Burpees. Following the completion of the 25 Burpees, the athlete will roll the bar forward to the next designated section and perform another 25 Bar Facing Burpees. This flow will continue for 2 more sections until the athlete has completed a total of 100 Bar Facing Burpees. Following the completion of the final Bar Facing Burpee, the athlete will advance the bar into the next designated section marked by a yellow line and perform 25 Front Squats facing the finish line. Following the completion of the 25 Front Squats the athlete will advance into the next designated section either with the bar still in the front rack position or by rolling the barbell forward. The athlete will then perform another 25 Front Squats facing the finish and continue this same flow until they complete 100 Front Squats. After completion of the last front squat, the athlete will step over their barbell, cross the finish mat, and touch the chess piece.
Scoring
The athlete’s score on this event will be the time elapsed when they touch the chess piece, or a score of CAP plus the repetitions completed.
There is no minimum work requirement for this event.
There is no tiebreaker.
Movement Standards
Echo Bike
The athletes may adjust the seat and handles but may not touch the monitor. They must remain on the seat until the required calories are completed.
Toes to Bar
The rep begins with the athlete’s arms fully extended while hanging from the pull up bar and their feet off the ground. The rep is credited when both feet make contact with the pull up bar simultaneously, between their hands. At the bottom of the rep 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.
Bar-Facing Burpees
The burpees must be performed perpendicular to and facing the barbell. Athletes may jump or step back to reach the bottom position. At the bottom, the athlete’s head must stay behind the barbell, and their chest and thighs must make contact with the ground. The center of the athlete’s chest must be on the yellow line, and the feet and hands must be straddling the yellow line. Stepping and/or jumping back to the starting position are both permitted. The athlete is permitted to jump over or step over the barbell. A two-foot takeoff is not required. 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. If the athlete receives a “no rep” for any reason, the athlete should continue working until the repetition is awarded.
Front Squats
Each rep begins with the barbell in the front rack on the shoulders with the elbows in front of the bar. 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 on the first rep is permitted so long as the requisite depth is achieved. The rep is credited when the athlete’s knees and hips are fully extended and the barbell is in the front rack position.
Individual Event 3 - Yoke Repeater
Presented by YETI
8 Rounds For Time
400m Run
40' Yoke Carry (425/305)
Time Cap: 18 minutes
Flow
With the athlete’s hand on the chess piece, at the call of “3-2-1-GO” the athlete will exit down their assigned lane and complete a 400m Run. Following the 400m Run, the athlete will run down their assigned lane and perform a 40’ Yoke Carry. After completing the Yoke Carry, the athlete will then exit their assigned lane and perform 7 more rounds in the same fashion. Following the completion of the last Yoke Carry, the athlete will cross the finish mat and touch the chess piece.
Scoring
The athlete’s score will be the time elapsed on the clock when the athlete touches the chess piece, or a score of CAP plus the repetitions completed. If the athlete does not finish the workout within the time cap, 1 repetition will be credited for every 5 feet section on the yoke carry.
There is no minimum work requirement for this event.
Tie break will be taken after each yoke carry.
Movement Standards
Run
Athletes must enter and exit in their lane and stay on the designated run course.
Yoke Carry
The rep starts with both of the athlete’s feet behind the yellow line and is credited when both feet are across the yellow line. The yoke must be supported on the back rack position.
Individual Event 4 - Metal March
Presented by High Ground
2-2-2-3 Intervals
Rest 1 Minute Between Sets
For Time:
50/40 Rogue Pro Double Unders
4/3 Cut Rope Climbs
Max Distance KB OH Walking Lunge (53s/35s)
Continue until 240' (6x40’) completed.
Time Cap: 12 minutes
Flow
With the athlete on the start mat, holding the jump rope and hands together, at the call of “3-2-1-GO” the athlete will perform 50/40 Double Unders. Once the Double Unders are completed, the athlete will move to the climbing rope and perform 4/3 Cut Rope Climbs. Following the completion of the final Cut Rope Climbs, the athlete will move to their Kettlebells and perform an Overhead Lunge in 40’ lengths in minimum increments of 5’ for max distance until the 2-minute clock expires. When the 2-minute clock expires, the athlete will reset the kettlebells behind the line of their last completed lunge section, and return to their jump rope during the 1-minute rest. When the 1-minute rest ends the second 2-minute interval will begin. The athlete will again perform 50/40 Double Unders, followed by 4/3 Cut Rope Climbs, and continue on the Lunge. Following another 1-minute rest, the third interval will be performed in the same fashion. If the athlete has not completed a total of 240’ by the completion of the third interval, the athlete will perform a final interval lasting 3 minutes. Following the completion of the final lunge, the athlete will bring the kettlebells to the floor, cross the finish mat, and then touch the chess piece.
Scoring
The athlete’s score will be the total time elapsed (including the rest) on the clock when they touch the chess piece, or a score of CAP plus the repetitions completed (end of the 3-minute interval).
There is a minimum work requirement of 50/40 Double Unders and 4/3 Cut Rope Climb every interval. Failure to meet the minimum work requirement for any interval will end the athlete’s workout but will not end their participation in the competition.
There is no tiebreaker.
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 attempts. Each interval must start with the handles of the jump rope touching in front of the body.
Cut Rope Climbs
The athlete must ascend the rope to touch the cross beam (or shackle at the height of the cross beam) at the top. Jumping up to begin each ascent is permitted. Touching the shackle hanging below the crossbeam that attaches the rope to the rig will not count. There is no requirement during the descent of the climb.
KB Overhead Walking Lunge
Each lunge step begins with the Kettlebells above the height of the should, the feet together, and the hips and legs extended. 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 which foot leads for each step. 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. The rep is credited for that section when the feet are together clearly past the line and the hips and legs are fully extended and the kettlebells in the appropriate position. If the weight comes into contact with the head or body, or drops below the height of the shoulders, the athlete must restart from the last successfully completed line. Do not drop the kettlebells from above the waist, doing so will result in a no rep and the athlete will need to repeat the rep starting at the last completed 5’ section. Kettlebells can be only dropped when clearly below the height of the hips. There is no requirement to lock the kettlebells out overhead at any point so long as the other requirements are met. Incidental contact of the Kettlebells is fine but deliberately pressing them together to stabilize them is not permitted.
Individual Event 5 - Athletes Only
Presented by Gymreapers
For Time:
30-24-18-12-6
GHD Sit Ups
30’ Unbroken HSW Obstacle (ramp+stairs)
10-8-6-4-2
Box Jump Overs (42/36)
30’ Unbroken HSW Obstacle (stairs+ramp)
Time Cap: 13 minutes
Flow
The workout starts with the athlete sitting atop the GHD with hands on the foot pads, at the call of “3-2-1-GO,” the athlete will complete 30 GHD Sit Ups. Following the completion of the GHD Sit Ups, the athlete will traverse a 30’ Unbroken Handstand Walk with a Ramp+Stairs obstacle. After completing the Handstand Walk, the athlete will perform 10 Box Jump Overs. After completing the Box Jump Overs they will perform a 30’ Unbroken Handstand Walk with a Stairs+Ramp Obstacle. Following the completion of the Handstand Walk, the athlete will mount the GHD and perform 24 GHD Sit Ups, followed by a 30’ Unbroken Handstand Walk, 8 Box Jump Overs, and a 30’ Unbroken Handstand Walk. The athlete will perform the same flow for the round of 18 GHD Sit Ups and 6 Box Jump Overs, 12 GHD Sit Ups and 4 Box Jump Overs, and finally 6 GHD Sit Ups and 2 Box Jump Overs. Following the completion of the last Handstand Walk, the athlete will run down their designated lane, cross the finish mat, and touch the chess piece.
Scoring
The athlete’s score will be the time elapsed when the athlete touches the chess piece, or a score of CAP plus the repetitions completed.
There is no minimum work requirement for this event.
There is no tiebreaker.
Movement Standards
GHD Sit Ups
Each rep begins and ends with the athlete seated at the top of the GHD with hands touching the foot pads. The athlete must touch the ground (for the men) or designated 6” riser (for the women) with both hands before returning to the seated position. The touch on the ground or riser must take place between the legs of the GHD. The rep is credited when both hands return to touch the foot pads. When seated on the GHD, the athlete’s buttocks must fully cover the white tape line on the GHD pad. If at any point the tape is visible between the athlete’s buttocks and the GHD pad, that will be considered a no rep.
HSW Obstacle
The athlete must start with the hands (entire hand, including palm and fingers) behind the line denoting the start of the segment being attempted. If the athlete comes down at any time or exits their assigned lane, the athlete must restart from the beginning of the 30 ft section. Hands may touch the line on either side of the lane but may not cross into the adjacent lane. Both hands, including palms and fingers, must clearly touch the ground beyond the yellow line to earn credit for that segment.
Box Jump Overs
The rep begins with the athlete on one side of the box. The athlete must jump with a two-foot takeoff and land on top of the box. The athlete may face the box when they jump or jump laterally. The athlete may then step down or jump down, but cannot use their hands to assist. Touching the box with any part of the body other than the feet, is not allowed. Rebounding the next repetition is not allowed. There is no requirement to stand tall on top of the box. Rep is credited when the athlete reaches the ground on the other side. If the athlete receives a “no rep” for any reason, the athlete should continue working until the repetition is awarded.
Individual Event 6 - Bag Nine
Presented by Rogue Fitness
For Time:
9 Sandbag Cleans (200/150)
15/12 Ring Muscle Ups
21/18 Cal Echo Row
15/12 Bar Muscle Ups
9 Sandbag Cleans
Time Cap: 9 minutes
Flow
The workout starts with the athlete standing in front of their finish mat and touching the chess piece, outside of their assigned lane, at the call of “3-2-1-GO,” they will move to the first yellow tape line and perform 3 Sandbag Cleans facing the rig. After the third Sandbag Clean they will advance with the Sandbag to the next yellow tape line and perform 3 more Sandbag Cleans facing the rig. After the third Sandbag Clean they will advance with the Sandbag to the last yellow tape line and perform the final 3 Sandbag Cleans for a total of 9 reps. After the ninth rep, they will perform 15/12 Ring Muscle Ups facing the Sandbag. After completing the Ring Muscle Ups the athlete will get on the Rower and perform 21/18 Calories. Following the completion of the Calories, they will advance to the pull up bar and perform 15/12 Bar Muscle Ups, again facing the Sandbag. Following the Bar Muscle Ups, the athlete will move to the yellow tape line and perform 3 Sandbag Cleans facing the finish, advance to the next yellow tape line for the next 3 Sandbag Cleans, and then advance to the third yellow tape line and perform the final 3 Sandbag Cleans. Following the completion of the ninth Sandbag Clean, the athlete will drop the bag, cross the finish line, and touch the chess piece.
Scoring
The athlete’s score will be the time elapsed when they touch the chess piece, or score of CAP plus the repetitions completed.
There is no minimum work requirement for this event.
The tiebreaker will be after the 21/18 Cal Row.
Movement Standards
Sandbag Clean
The athlete will need to enter the designated working section before starting the sandbag clean. The rep starts with the sandbag on the ground and finishes on top of the shoulder. The rep is credited when the sandbag is on the shoulder with the hips and knees fully extended and one hand released from the bag. Touch and go is permitted.The athlete must face the direction they are traveling for their work and must stay within their designated lane.
Ring Muscle Up
The rep begins with the athlete hanging from the rings with their arms fully extended and their feet off the ground. Athletes must pass through some portion of a dip before reaching lockout. Kipping the muscle up is acceptable, but uprises, swing/rolls to support, or other gymnastics movements are not permitted. The rep is credited when the elbows are fully locked out and shoulders are directly above, or slightly in front of, the hands. Athletes must pass through some portion of a dip to achieve lockout over the rings.
Bar Muscle Up
The rep begins with the athlete hanging from the pullup bar with their elbows fully extended and their 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 achieve 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. Removing the hands and resting while on top of the bar outside of the support position is not allowed and the athlete will be required to come down off the bar before initiating the next rep.
Row
The athlete may adjust the damper and footpads but may not touch the monitor. They must stay seated on the rower until the required calories are achieved.
