WORKOUT DESCRIPTION SPONSORED BY CHAMPION TEST LEVELS 1-3 WORKOUT: The workout is an AMRAP (As Many Reps as Possible) in 2 rounds of 6 movements each with an equal 60 seconds of work to rest ratio. At the sound of 3, 2, 1 Go the athlete will perform as many Reps as possible of deadlifts in 60 seconds followed by 60 seconds of rest. When the clock hits 2 minutes the athlete will perform as many reps of Box Jump Overs in 60 seconds followed by 60 seconds of rest…and the pattern continues through 2 complete rounds. The workout is over when the clock hits 23 minutes. Overall there is 12 minutes of work time and 11 minutes of rest built into the workout. Scoring Note: The athlete’s score is the total number of reps completed. In order to be eligible for performance prizes athletes must submit a video link with their score. When this workout is retested in week 6 of the Challenge the athlete will complete it at the same skill level CLOCK (MINUTES) AS MANY REPS AS POSSIBLE OF: EQUIPMENT 0-1 Deadlift • Weight lifting bar and collars 1-2 Rest • Plates to load the appropriate amount for each level 2-3 Box Jump Overs • Boxes (or stacked plates) to reach height standard 3-4 Rest 4-5 Hang Power Cleans • Bar collars 5-6 Rest • Pull Up Station 6-7 Muscle Ups • Rings for Muscle Ups or Ring Rows 7-8 Rest 8-9 Thrusters Trainer Note: This workout is designed so that you can 9-10 Rest program as a partner WOD where one athlete rests 10-11 Row for Calories while the other is working. This format will allow for 11-12 Rest simpler judging, running more heats, and creating an Repeat for Round 2 exciting atmosphere. LOADS & SCALING LEVEL 3 MEN WOMEN LEVEL 2 MEN WOMEN Deadlift 155 lbs 100 lbs Deadlift 115 lbs 75 lbs Box Jump Overs 30” 24” Box Jump Overs 24” 20” Hang Power Cleans 155 lbs 100 lbs Hang Power Cleans 115 lbs 75 lbs Muscle Ups - - Straight Leg Box Dips - - Thrusters 155 lbs 100 lbs Thrusters 115 lbs 75 lbs Row for Calories - - Row for Calories - - LEVEL 1 MEN WOMEN Deadlift 75 lbs 55 lbs Box Jump Overs 20” 12” Hang Power Cleans 75 lbs 55 lbs Bent Knee Box Dips - - Thrusters 75 lbs 55 lbs Row for Calories - - STANDARDS Deadlift: This is a traditional Deadlift with the hands outside the knees. Sumo-Deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. The Athlete may drop the barbell from the top of the lift, but the bar must be a rest before starting the next rep. Bouncing of the barbell will not be permitted. Box Jump Over: In the box jump over the athlete jumps from two feet and land on the box with both feet before jumping or stepping off the opposite side. The athlete will turn around to face the box and continue the next repetition. In order for the rep to count the Level 3 athlete must jump from 2 feet and land on top of the box with both feet. The athlete does not have to reach full hip extension on top of the box before coming off the box. Stepping down off the box is allowed for all skill levels, and step ups are allowed for Level 2 and Level 1. Hang Power Cleans: The Barbell begins on the ground. The athlete must first stand all the way up to full hip and knee extension before starting the first rep. In order for a rep to count the athlete must receive the barbell above parallel in a partial squat, while both elbows clearly clear the bar, before standing all the way up to full hip and leg extension before proceeding into the next rep. If you drop the barbell at any time before the desired rep count you must then repeat the first step of dead lifting the bar up before continuing on. Touch and go is permitted. Muscle Ups: In the muscle-up you must pass from a hang below the rings to support above them. The arms must come to a full lock out (with or without a “false grip”) with the feet off the ground. The elbows must fully lock out while supporting yourself above the rings. A kipping muscle-up is ok, swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required. In a kipping muscle up the feet may not reach a point higher than the bottom of the rings. Thrusters: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. The movement from the squat to extension overhead must be performed in one fluid motion without stopping or segmenting. Row for Calories: The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The athlete may preset the damper before the clock starts. Every calorie counts as one rep. Straight Leg Box Dip: The movement starts with each of the athlete supporting his/her upper body between two boxes or benches (24 inches high max) with straight arms extended and the shoulders over the hands. The athlete’s legs are extended with no bend in the knees with both heels touching the ground. The dip reaches proper depth when the shoulder crease is below the top of the elbow. The repetition is complete when the athlete extends to the starting position with full extension of the elbow in vertical line with the shoulder. Bent Knee Box Dip: The movement starts with each of the athlete supporting his/her upper body between two boxes or benches (24 inches high max) with straight arms extended and the shoulders over the hands. The athlete’s legs are bent at the knees with the feet flat on the ground. The dip reaches proper depth when the shoulder crease is below the top of the elbow. The repetition is complete when the athlete extends to the starting position with full extension of the elbow in vertical line with the shoulder..