3 Person Team
7 Min Cap – For Total
- 30 Back Squats
- 15 Bench Press
- 5 Snatch
Score is total combined weight of each completed set (3 numbers total) at the 7-minute cap
Set Up
Each team will have an adjustable rack for both back squat and bench press, a barbell, plates, barbell collars, and a flat bench. Teams may start with their back squat weight on the bar. Teams can only select ONE weight for each lift and must stay with that same weight. All teammates may work to complete the set. The sets do NOT have to be done unbroken. The lifts must be done in this order, and teams cannot advance to the next lift until all repetitions are complete. ALL 3 TEAMMATES MUST COMPLETE AT LEAST 1 REPETITION DURING THIS TOTAL BUT ARE NOT REQUIRED TO COMPLETE 1 OF EACH LIFT.
Team Flow
At the call of 3-2-1 go! Teams will begin their 30 back squats for their first total number. Teams may rack the bar and switch teammates at any time. Spotting is allowed, however if a teammate physically touches the squatting athlete or the barbell during a repetition, it will result in a NO REP. The weight may not be adjusted once the squats have started. Once 30 repetitions are complete, the weight will be credited as one of the weights for the combined total.
Upon completing the 30 back squats, teams will adjust the rack for the 15 rep bench press total. Once again, teammates can rack the bar and switch out at any time. Once a starting weight is established, teams cannot change the weight. The same spotting rule will apply. Once 15 repetitions are complete, the weight will be credited as one of the weights for the combined total.
Upon completing the 15 bench press reps, teams will adjust the barbell to the ground for the 5 snatch total. Any snatch may be used as long as the barbell returns to the ground after each completed repetition. Athletes may start from the ground or hang. Athletes may power, squat, or split snatch. The same team rules apply as the previous total lifts. Once 5 snatches are complete, the weight will be credited as one of the weights for the combined total, and the event will be complete.
The total score will be the combined weight of the completed sets: back squat weight + bench press weight + snatch weight = Total. If teams do not complete the required amount of repetitions at their selected weight before the time limit, their total number for that lift will be zero.
Coed Duo
6 Min Cap – For Total
- Athlete 1: 10 Back Squats
- Athlete 2: 10 Bench Press
- Athlete 1: 2 Snatches
- Athlete 2: 2 Snatches
Score is total combined weight of each completed set (4 numbers total) at the 6-minute cap
Set Up
Each team will have an adjustable rack for both back squat and bench press, a barbell (both male and female), plates, barbell collars, and a flat bench. Teams may start with their back squat weight on the bar. Only one bar may be loaded at a time. Teams can use one or both barbells if desired. Teams can only select ONE weight for each lift and must stay with that same weight. Teams may decide if the male or female athlete does the squat or bench press. Athletes may rack the bar at any time and pick up where they left off after a re-rack. Lifts must be done in this order, and teams cannot advance to the next lift until each total number is complete.
Team Flow
At the call of 3-2-1 go! Athlete 1 will begin their 10 back squats for their first total number. Spotting is allowed, however if a teammate physically touches the squatting athlete or the barbell during a repetition, it will result in a NO REP. The weight may not be adjusted once the squats have started. Once 10 repetitions are complete, the weight will be credited as one of the weights for the combined total.
Upon completing the 10 back squats, teams will adjust the rack for Athlete 2 to begin the 10 rep bench press total. Once again, the athlete can rack the bar at any time. Once a starting weight is established, teams cannot change the weight. The same spotting rule will apply. Once 10 repetitions are complete, the weight will be credited as one of the weights for the combined total.
Upon completing the 10 bench press reps, teams will adjust the barbell(s)to the ground for Athlete 1 to begin a 2 snatch total. The snatches do not have to be unbroken. Any snatch may be used as long as the barbell returns to the ground after each completed repetition. Athletes may start from the ground or hang. Athletes may power, squat, or split snatch. Athlete 1 may not change weight once the starting weight is loaded. Athlete 2 may not start until Athlete 1 has completed their 2 snatch total. Once 2 snatches are complete, the weight will be credited as one of the weights for the combined total, and Athlete 2 will begin their 2 rep snatch total. The same rules apply as they did for Athlete 1. Once Athlete 2 completes their 2 snatch total, the weight will be credited as the final weight for the total, and the event will be complete.
The total score will be the combined weight of the completed sets: back squat weight + bench press weight + Athlete 1 snatch weight + Athlete 2 snatch weight = total. If teams do not complete the required amount of repetitions at their selected weight before the time limit, their total number for that lift will be zero.
Teens 14-17 Adult-Youth Duo Rx/Scaled
8 Min Cap
- 3-6-9-12-15…
- Power Snatch
After both athletes complete a set of snatches, each athlete will complete a 10 Calorie Row
One athlete works at a time “you go-I go” style.
Score is total completed reps at 8 min cap.
Scaling Key
- RX: 95/65 Adult and Teen
- Scaled: 75/55 Adult – 65/45 Teen
Flow
One athlete works at a time for the duration of the workout. A hand tag is required anytime there is a change in working athlete.
At the call of 3-2-1 go! One teammate will begin with 3 power snatches. Upon completion, the opposite teammate will complete their 3 power snatches. The second athlete may not start until the first athlete completes all of the required reps.
Upon completion of the first set of power snatches, each athlete will work to complete a 10 calorie row.
Upon completion of the row, athletes will then start the set of 6 power snatches, followed by the 10 calorie row each.
Teams will continue to climb the ladder until the 8-minute mark.
Score is the total combined reps at the 8-minute mark
13 and Under Adult-Youth Duo Rx/Scaled
8 Min Cap
- 3-6-9-12-15…
- Ground to Overhead
After both athlete complete a set of ground to overhead, each athlete will complete a 10 Calorie Row
One athlete works at a time “you go-I go” style.
Score is total completed reps at 8 min cap.
Scaling Key
- RX: 95/65 Adult – 65/45 Youth
- Scaled: 75/55 Adult – 45/30 Youth
Flow
One athlete works at a time for the duration of the workout. A hand tag is required anytime there is a change in working athlete.
At the call of 3-2-1 go! One teammate will begin with 3 ground to overhead repetitions. Athletes can use a clean and jerk or snatch-style movement. Upon completion, the opposite teammate will complete their 3 reps of ground to overhead. The second athlete may not start until the first athlete completes all of the required reps.
Upon completion of the first set of ground to overhead, each athlete will work to complete a 10 calorie row.
Upon completion of the row, athletes will then start the set of 6 ground to overhead reps, followed by the 10 calorie row each.
Teams will continue to climb the ladder until the 8-minute mark.
Score is the total combined reps at the 8-minute mark
10 and Under Adult-Youth Duo
8 Min Cap
- 3-6-9-12-15…
- Ground to Overhead (95/65 Adult – 20 Youth)
After both athletes complete a set of ground to overhead, each athlete will complete a 10 (adult) and 5 (youth) Calorie Row
One athlete works at a time “you go-I go” style.
Score is total completed reps at 8 min cap.
Flow
One athlete works at a time for the duration of the workout. A hand tag is required anytime there is a change in working athlete.
At the call of 3-2-1 go! One teammate will begin with 3 ground to overhead repetitions. Athletes can use a clean and jerk or snatch-style movement. Upon completion, the opposite teammate will complete their 3 reps of ground to overhead. The second athlete may not start until the first athlete completes all of the required reps.
Upon completion of the first set of ground to overhead, each athlete will work to complete a 10 calorie row (adult) and 5 calorie row (youth).
Upon completion of the row, athletes will then start the set of 6 ground to overhead reps, followed by the 10/5 calorie row each.
Teams will continue to climb the ladder until the 8-minute mark.
Score is the total combined reps at the 8-minute mark
Standards
Back Squat: The athlete must squat until the crease of the hip clearly passes below the knee. The rep is complete when the athlete returns to the top with hips and knees fully extended.
Bench Press: A lift off is allowed. The athlete must start with the elbows fully extended and no spotter touching the bar. The athlete must lower the bar in a controlled manner until it makes contact with the chest. The rep is complete when the athlete returns the bar upward until the elbows are fully extended. Both feet must remain in contact with the ground or other surface if the athlete’s feet cannot reach the ground. (Example: plates under feet)
Ground to Overhead: Athletes will start from the ground or with the bar crossing below the knee if they do not have bumper plates on the bar. Athletes may complete either a clean and jerk or snatch. The bar must return to the ground or below the knee each rep. The repetition is complete when the athlete achieves the standing position with the bar held over the shoulders, feet under the hips, and the knees, hips, elbows fully extended.
Rower: A Valor Fitness ERG will be used for this event. The damper can be at any setting desired. Athletes are responsible for keeping monitor on by not leaving idle for prolonged periods. The rower handle cannot be dropped and must be placed in the rack when changing athletes. Oncoming athletes must be seated on the rower before pulling the handle to begin stride.
Snatch: Athletes may use any starting position or style of snatch, as long as the bar is returned to the ground after each completed rep. Athletes may start from the ground or the hang. Athletes may use any style of snatch, including power, squat, or split. The repetition is complete when the athlete achieves the standing position with the bar held over the shoulders, feet under the hips, and the knees, hips, elbows fully extended.