Flow

Prior to the workout the athlete must mark 2 lines on the floor, with a 6 inch distance between them. This workout begins with the athlete standing tall facing the perpendicular lines. On go, the athlete may begin performing line-facing burpees, as many repetitions as possible in 7 minutes.

The athlete’s score will be the total number of repetitions completed within the 7 minute time cap.

Movement Standards

Line-Facing Burpees

The Line-Facing Burpee begins with the athlete standing tall. Next, the athlete may step or jump back, with their hands, chest and feet on the ground, completely behind the line closest to them. The athlete will then arrive at standing, by stepping or jumping up. Then, with both feet clearly behind the line closest to them, with a two foot take off, the athlete may jump completely over both lines to clear the 6 inch distance. This is when the rep is complete. Between each rep, the athlete shall step or jump back behind the line closest to them where they originated the burpee. If the athlete does not completely clear the marked lines or makes contact with a line at any point of the jump, this will be a no-rep, and the athlete must reattempt the jump portion. The “Just Move” division is allowed to step over the 6 inch mark.

Flow

This workout begins with the dumbbell (or line preset) on the floor, and the athlete standing tall. At the start of the clock, the athlete may begin performing lateral hops over the dumbbell or line. After the required repetitions are completed, the athlete will perform the required amount of air squats. Then, the athlete will perform the required number of dumbbell shoulder to overhead or shoulder taps, (if performing shoulder to overhead, switching arms every 10 repetitions,) before returning to the lateral hops over the dumbbell for the next round. The athlete will continue through the movements in this order until the 12min time cap expires.

The athlete’s score will be the total number of repetitions completed within the 12 minute time cap.

Movement Standards

Lateral Hops Over the Dumbbell
With a dumbbell on the floor, the athlete must do a lateral jump with a two foot takeoff over the dumbbell, followed with another jump to the opposite side, which shall count as two reps. Both feet must pass clearly over the dumbbell for each repetition to count. The athlete does not need to land with both feet at the same time.

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Lateral Line Hops
With a mark on the floor, the athlete must do a lateral jump with a two foot takeoff over the line, followed with another jump to the opposite side, which shall count as two reps. Both feet must pass clearly over the line for each repetition to count. The athlete does not need to land with both feet at the same time.

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Step Over the Line
With a mark on the floor, the athlete must do a step over the line, followed with another step to the opposite side, which shall count as two reps.

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Air Squat
This is a standard air squat. The athlete starts standing tall, and at the bottom of the squat the hip crease must pass below the top of the knee. At the top, the hips and knees must be fully extended

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Dumbbell Shoulder to Overhead
Each rep begins with the dumbbell head resting on the shoulder and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips, and knees are fully extended, and the dumbbell finishes directly over the body with the feet in line. Every 10 consecutive repetitions with the same arm, the athlete must switch, and may do so in any position, such as overhead, or on the ground.

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Shoulder Taps
Each rep begins In a plank position. Then, with one hand and two feet in contact with the ground, the athlete must touch the shoulder with the opposite hand. Athletes must alternate, with the right hand touching left shoulder, and the left hand touching the right shoulder. One rep consists of one hand touch of the opposite shoulder.

If performing shoulder taps in the Just Move division, resting on your knees is allowed. The same standards apply, except the athlete must have both knees and one hand in contact with the floor.

Flow

This workout begins with the athlete standing tall. At the start of the clock, the athlete may begin performing their variety of push-ups. After their completion, the athlete may grab the dumbbell and begin the squats. Once complete, they will begin the next set of push-ups, and continue through the movements in this order. At the completion of the 70 Single-arm Suitcase Deadlifts, if time remains, the athlete will start at the top of the ladder with the first set of push-ups.

The athlete score will be the total number of rounds and repetitions completed within the 20 minute time cap.

Movement Standards

Hand Release Push Ups
Each rep begins with an athlete face-down on the floor, with their hands, chest, thighs, and toes in contact with the floor. The athlete must then visibly remove their hands from the floor, to signify complete resting of the athlete’s body weight on the floor. The athlete shall then return their hands to the floor and press until the elbows are locked out at the top with the feet no wider than shoulder-width. A straight body position must be maintained throughout the push-up. No snaking, sagging or pushing up from the knees is allowed.

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Knee & Wall Push Ups
For the Knee push-up, all applies as the above, however the athlete may place their knees on the ground in place of their toes, but otherwise must maintain a straight body position.

For the Wall Push Up, the athlete shall remain in a standing position facing the wall, and must place the hands against the wall and perform a push up. As wide an angle between the athlete’s body and the wall as so to maintain a straight back is recommended.

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Goblet Squat
In the Goblet Squat, the Dumbbell must be held in a front rack position. The hip crease must clearly pass below the top of the knees in the bottom position. At the top, the knees and hips must be completely open. A full squat clean on the first repetition will count as a repetition as long as all the above requirements are met.

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Weighted Squats
In this movement, the athlete may use a backpack or any odd that they have access to, preferably on the athlete’s back. The hip crease must clearly pass below the top of the knees in the bottom position. At the top, the knees and hips must be completely open.

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Air Squat
The hip crease must clearly pass below the top of the knees in the bottom position. At the top, the knees and hips must be completely open. In case of a lack of range of motion, the athlete may use something to assist, i.e. a chair to sit down and stand up.

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Dumbbell Stationary Forward Lunge
The dumbbell lunge begins with the dumbbell in contact with either or both of the athlete’s shoulders. This includes in the front rack or the back rack. The athlete must maintain that contact throughout the duration of the repetition.

If using a backpack, the athlete may wear it at this time, or if unweighted, their repetition begins below.

From here, the athlete may begin lunging forward, with one leg stepping forward, and then returning back to standing. At the start of each repetition, the athletes’ hips and knees must be fully extended. At the bottom, the athletes knee must make contact with the floor. Each repetition must be alternating.

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Single Arm Suitcase Deadlifts
For this movement the athlete must take the dumbbell from the floor with one hand by the handle. The dumbbell must be to one side of the athlete’s body (not between their legs,) and the athlete’s feet cannot be spread sumo. Then, while holding the handle, the athlete must stand tall, with their hips, and knees locked out at full extension, with the athlete holding the dumbbell at their side. When returning back to the ground on the same side, one head of the dumbbell must touch the ground. The athlete may perform touch & go repetitions, and may switch their hands as they please.

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Single Leg Deadlifts
From a standing position, the athlete must take a foot off the ground, incline the body so both or one hand touches the floor while the leg drives back. Switch legs for each repetition. For balance the athlete can get assistance to complete the movement, i.e. holding from a chair, table, etc.

Flow

Compete Division
This workout begins with the athlete standing tall and the dumbbell on the floor. At the start of the clock, the athlete will begin by deadlifting the dumbbell, and performing the set of 30 Alternating Hang Clean and Jerks. Once finished with 30 repetitions, the athlete will perform 30 butterfly sit-ups. After the completion of the first set, the athlete must perform two more sets of 20 repetitions of each movement and 10 repetitions of each movement. After the final repetition of the set of 10, the athlete may go right into the second couplet of movements, performing the same rep scheme of 30 of each movement, then 20, then 10. At the completion of the 10 Butterfly Sit-ups, if time remains the athlete may now start at the beginning of the first couplet with 30 repetitions of the alternating hang dumbbell clean and jerks.

The athlete score will be the total number of repetitions completed before the 9 minute time cap.

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Move Hard or Just Move Division
This workout begins with the athlete in a plank position. At the start of the clock, the athlete will begin by deadlifting the dumbbell, and performing the set of 30 mountain climbers. Once finished with 30 repetitions, the athlete will perform 30 butterfly sit-ups. After the completion of the first set, the athlete must perform two more sets of 20 repetitions of each movement and 10 repetitions of each movement. After the final repetition of the set of 10, the athlete may go right into the second couplet of movements, performing the same rep scheme of 30 of each movement, then 20, then 10. At the completion of the 10 butterfly sit-ups, if time remains the athlete now may start at the beginning of the first couplet with 30 repetitions of the mountain climbers.

The athlete score will be the total number of repetitions completed before the 9 minute time cap.

Movement Standards

Alternating Dumbbell Clean and Jerk
The dumbbell must originate on the floor. From there the athlete must take the dumbbell to a hang position. With the athlete standing tall, knees and hips must be fully extended before the first repetition of each set. With the dumbbell at the shoulder, a shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips, and knees are fully extended, and the dumbbell finishes directly over the body with the feet in line. The athlete must switch hands after every repetition, and must do so below the athlete’s eyes. After each repetition, the athlete must bring the dumbbell below the athlete’s waist with a locked out arm.

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Alternate Dumbbell Hang Snatch
The dumbbell must originate on the floor. From there the athlete must take the dumbbell to a hang position. With the athlete standing tall, knees and hips must be fully extended before the first repetition of every set. From there the athlete must take the dumbbell into an overhead position in a single motion, with feet, hips and shoulder fully extended. The athlete must switch hands after every repetition, and must do so below the athlete’s eyes. After each repetition, the athlete must bring the dumbbell below the athlete’s waist with a locked out arm.

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Butterfly Sit Ups
This movement starts with the athlete sitting on the floor, in a butterfly position with the soles of the feet together. The athlete must touch the floor behind their shoulders with both hands, and from there, bring their shoulders past their waist, and then touch the ground in front of their feet with both hands. The athlete is allowed to use an ab-mat if they have access to one.

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Mountain Climbers
This movement starts with the athlete facing down in a plank position, arms fully extended and hands on the floor. From there, one knee must be brought to the athlete’s chest and make contact with the athlete’s arm, while maintaining contact with the floor with both hands and one foot. This leg must come back to a full extension, to achieve a plank position in order to move to the other leg for the next repetition. For the alternative divisions touching the arm with the knee is not mandatory. A piked or snaked back is not acceptable for our “Move Hard” divisions.

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Plank Up and Downs
This movement starts in a push up position, with elbows extended and the check off the floor, with a straight back. From there the athlete must put one elbow in contact with the ground, followed by the other elbow, then the first elbow is locked out, followed by the other arm, in that order.. This full rotation is considered one repetition. For the alternative divisions, the athlete’s knees are allowed to remain in contact with the floor throughout the duration of all repetitions.

Flow

This workout begins with the athlete standing tall. At the start of the clock, the athlete may begin performing their alternating lunge jumps. After the required repetitions are completed, the athlete will perform the second pressing movement, breaking it up as they so choose. Once complete, the athlete will perform the required number of reverse burpees. In the remainder of the time the athlete will perform as many 4ft broad jumps until the 3min mark is reached. Once the 3 minute mark is hit, the athlete will have a forced rest of 1 minute, before starting from the beginning, and repeating in this fashion for 5 total rounds.

The athlete score will be the total number of repetitions accumulated within the 5 rounds.

Movement Standards

Alternating Lunge Jump
From a standing position the athlete will step forward with one leg, ensuring the back knee is touching the ground, the athlete will jump up vertically and swap legs landing in the same position but with the alternate leg in the front and the back legs knee touching the ground. Touch and go repetitions are allowed and athletes need to ensure that their hips are fully extended / open when they alternate legs during the vertical jump. The athlete does not need to land with both feet at the same time.

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Single-Arm Dumbbell Floor Press
The athlete will lay on their back and hold the dumbbell in one hand. The movement will start at the top with a fully extended arm. The athlete will lower the dumbbell to their side until their tricep touches the ground and then must press back up to full extension. Each rep gets counted at the top when the arm is fully extended.

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Reverse Burpees
The athlete starts each repetition standing tall. The athlete will proceed to lower down and roll backwards onto their back until their shoulder blades touch the ground. Once their shoulderblades touch, they will roll forward onto their feet, into the bottom of a squat, jump, and touch their hands together above their head. That is one repetition. An athlete may use their hands to assist them in standing if needed.

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Broad Jumps
The athlete will have two lines pre-set to the required distance. The athlete will start with both feet on the ground clearly behind the line. Then, with a two-foot take off, the athlete will jump forward and land on the opposite marker, clearing the line with both feet. If an athlete makes contact with either line during the jump, that rep will not count. The athlete must be facing the perpendicular lines with each attempt.

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Lateral Line Hops
With a mark on the floor, the athlete must do a lateral jump with a two foot takeoff over the line, followed with another jump to the opposite side, which shall count as two reps. Both feet must pass clearly over the line for each repetition to count. The athlete does not need to land with both feet at the same time.

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Knee Push-ups
In a plank position, with the palm hand pressing the floor, and the knees in contact with the ground. The athlete will lower their upper body until their chest touches the ground and then push themselves back up.

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Wall Push-ups
The athlete will stand parallel to the wall leaning slightly forward. With their palms pressing against the wall they will lower themselves forward towards the wall until their chest touches and then push themselves back towards the starting position.

Flow

Compete
This workout begins with the dumbbell on the floor, and the athlete standing tall. At the start of the clock, the athlete may pick up the dumbbell and begin performing single arm dumbbell thrusters. The athlete is allowed to swap arms as needed. At the start of every minute, except minute 0, the athlete must put the dumbbell down and perform 5 lateral burpees jumping over the dumbbell before they can pick up the dumbbell to continue with the thrusters.

The athlete’s score will be the time it takes to complete the 150 thrusters.

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Move Hard & Just Move
For the Move Hard division, prior to the start, the athlete will determine a 6in target, which implies it is set 6 inches above the athlete’s max overhead reach. This workout begins with the athlete standing tall. At the start of the clock, the athlete may begin their 150 squat jumps (to the target, if required). At the top of every minute, except minute 0, the athlete must stop their jumping squats and perform the required number of burpees before resuming again.

The athlete score will be the time it takes to complete the 150 jumping squats.

Movement Standards

Dumbbell Thruster
With the dumbbell in one arm in the front rack position, the athlete will perform a squat ensuring at the bottom of the squat the hip crease is below the top of the knee. At the top, the dumbbell must be overhead, with the athlete’s hips knees and arm fully extended and locked out. A squat clean into a thruster will be allowed for the first repetition of any set.

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Lateral Burpees
Being parallel to the dumbbell, the athlete must perform a standard burpee, ensuring the chest and thighs touch the ground. Once bringing themselves to standing, the athlete must bring both feet directly over the dumbbell. Once the athlete’s feet arrive on the other side, that repetition is counted.

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Burpee
Bend over or squat down and place your hands on the floor in front of you, just outside of your feet. Jump both feet back so that the athlete is in a plank position. Drop to a push-up and lower themselves down until your chest touches the ground. The athlete can also drop to their knees, which makes the impending push-up easier. Push up to return to plank position. This can be a strict push-up, a push-up from the knees, or not a push-up at all and jump the feet back in toward the hands. Then, explosively jump into the air, reaching your arms straight overhead and clap.

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Squat Jumps (to a 6in Target)
This movement begins with a standard air squat. The athlete starts standing tall, and at the bottom of the squat the hip crease must pass below the top of the knee. On the way to the top of the squat, in one fluid motion, the athlete must perform a jump. If to a target,both of the athlete’s hands must make contact with the pre-set 6in target, before returning back to the bottom of the squat if performing consecutive repetitions.

Flow

This workout begins with the athlete standing tall. At the start of the clock, the athlete may begin performing their ascending movement. After each round of devil press, the athlete must perform 30 double-unders or single-unders (or hops, if no rope) before they can go onto the next round. Each round, the first movement increases in repetitions. Athletes will continue to move through the repetition increasing every round until they reach the 10 min mark.

The athlete score will be the total number of repetitions completed within the 10 minute time cap.

Movement Standards

Single-arm Alternating Devil Press
Is a combination of a dumbbell burpee and a dumbbell snatch. Athletes will start each repetition with the dumbbell on the ground. Then, with one of the athlete’s hand on the dumbbell, they’ll perform a burpee, with their chest and thighs making contact with the floor. From here, the athlete will jump to their feet, never taking their one hand from the dumbbell. Next, the athlete shall snatch or swing the dumbbell with the same arm from the floor and finish with it locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition. In this alternating format, the athlete must switch arms at some point between repetitions. The can occur during the lowering of the dumbbell from overhead (at or below the athlete’s eyes,) or on the ground.

Please note, the athlete may “swing” the dumbbell between their legs to help to build momentum to get them overhead, but the athlete may NOT pause at the shoulders and press the dumbbells.

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Double-under (or Single-under)
This requires the athlete to make two rotations with the rope for every single jump. If performing a single-under, this is a normal jump rope repetition.

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Wall Climb
Starting in a push-up position up facing away from a wall, supporting your weight on your hands and toes, with the athlete’s arms straight and legs extended. Keeping the athlete’s body in a straight line throughout, the athlete should proceed to walk up the wall, pressing their body into it until the athlete’s parallel to the wall, with their chest and feet in contact with the wall. Once the athlete’s chest returns back to the ground, the rep shall be counted.

For those opting to do a scaled version, the athlete may walk as high up the wall as possible, setting a target they can maintain throughout the AMRAP.

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Inchworm Push-up
The athlete must walk their hands out until they’re in a high plank position, maintaining a straight line from head to heels. Lowering their body to the floor, they shall then perform a push-up ensuring your chest touches the ground. Then, they must walk their hands back to the start, keeping their legs straight to return to a standing position.