Avada Invitational 2025

3 rounds for time:

10/8 Wall-Facing Handstand Push-up
4 Deadlifts (170/115)

(3 min time cap)

Workout Flow

On the call of “3-2-1-Go,” athletes move from their lane marker, along their lane to their designated handstand push-up station. Athletes will then complete 8 (men) / 6 (women) Deficit Handstand Push-ups. After the completion of these, athletes will move to their barbell to complete their 4 Deadlifts. This sequence is repeated for 3 rounds. Upon completing, athletes will run back along the floor and touch their lane marker to get their time. If time cap is reached, athletes will be scored on reps completed.

Athletes will rest 90 seconds before pt. ii.

Movement Standards

Wall-Facing Handstand Push-Up
• Athlete begins with both hands on the designated line, facing the wall, with toes in contact with the wall.Get onto the wall anyway you desire – just do not impede other athletes. Distract, yes – impede, no.
• Each rep begins at full lockout, with arms, hips, and legs fully extended, and toes maintaining contact with the wall.
• Athlete head must clearly contacts the floor at the bottom of the rep
• The athlete may make contact with the wall using quads or torso during the lowering or pressing phase, but no part of the body other than the toes may touch the wall at lockout.
• The rep is complete when the athlete presses back to full extension, with arms locked out and toes still in contact with the wall at the top.
• This movement is strict only – no kipping, leg drive, or hip assistance is permitted.
• Hands and/or fingers must remain in contact with designated line for all repetitions. Any movement of the hands and/or fingers off the marked line, will result in a no-rep.

Deadlift
• Barbell starts on the floor.
• Rep is complete when athlete lifts bar to full extension with hips and knees locked out, shoulders behind the bar.
• No bouncing of the bar off the floor is permitted.

2 rounds for time:

10/8 Wall-Facing Handstand Push-up
4 Deadlifts (190/125)

(2:30 min time cap)

Workout Flow

On the call of “3-2-1-Go,” athletes move from their lane marker, along their lane to their designated handstand push-up station. Athletes will then complete 8 (men) / 6 (women) Deficit Handstand Push-ups. After the completion of these, athletes will move to their barbell to complete their 4 Deadlifts. This sequence is repeated for 2 rounds. Upon completing, athletes will run back along the floor and touch their lane marker to get their time. If time cap is reached, athletes will be scored on reps completed. Athletes will rest 90 seconds before pt. ii.

Athletes rest 90 seconds before pt. iii.

Movement Standards

Wall-Facing Handstand Push-Up
• Athlete begins with both hands on the designated line, facing the wall, with toes in contact with the wall.Get onto the wall anyway you desire – just do not impede other athletes. Distract, yes – impede, no.
• Each rep begins at full lockout, with arms, hips, and legs fully extended, and toes maintaining contact with the wall.
• Athlete head must clearly contacts the floor at the bottom of the rep
• The athlete may make contact with the wall using quads or torso during the lowering or pressing phase, but no part of the body other than the toes may touch the wall at lockout.
• The rep is complete when the athlete presses back to full extension, with arms locked out and toes still in contact with the wall at the top.
• This movement is strict only – no kipping, leg drive, or hip assistance is permitted.
• Hands and/or fingers must remain in contact with designated line for all repetitions. Any movement of the hands and/or fingers off the marked line, will result in a no-rep.

Deadlift
• Barbell starts on the floor.
• Rep is complete when athlete lifts bar to full extension with hips and knees locked out, shoulders behind the bar.
• No bouncing of the bar off the floor is permitted.

For time:

10/8 Wall-Facing Handstand Push-up
4 Deadlifts (210/135)

(2 min time cap)

Workout Flow

On the call of “3-2-1-Go,” athletes move from their lane marker, along their lane to their designated handstand push-up station. Athletes will then complete 8 (men) / 6 (women) Deficit Handstand Push-ups, then move to their barbell to complete 4 Deadlifts. Upon completion, athletes return to their lane marker for their time. If time cap is reached, athletes will be scored on reps completed.

Movement Standards

Wall-Facing Handstand Push-Up
• Athlete begins with both hands on the designated line, facing the wall, with toes in contact with the wall.Get onto the wall anyway you desire – just do not impede other athletes. Distract, yes – impede, no.
• Each rep begins at full lockout, with arms, hips, and legs fully extended, and toes maintaining contact with the wall.
• Athlete head must clearly contacts the floor at the bottom of the rep
• The athlete may make contact with the wall using quads or torso during the lowering or pressing phase, but no part of the body other than the toes may touch the wall at lockout.
• The rep is complete when the athlete presses back to full extension, with arms locked out and toes still in contact with the wall at the top.
• This movement is strict only – no kipping, leg drive, or hip assistance is permitted.
• Hands and/or fingers must remain in contact with designated line for all repetitions. Any movement of the hands and/or fingers off the marked line, will result in a no-rep.

Deadlift
• Barbell starts on the floor.
• Rep is complete when athlete lifts bar to full extension with hips and knees locked out, shoulders behind the bar.
• No bouncing of the bar off the floor is permitted.

For time:

80 Wall Balls (20/14)
40 Shoulder to Overhead (50/35)
40 Hang Squat Cleans (50/35)
55/40 Calorie Row

(12 min time cap)

Workout Flow

On the call of “3-2-1-Go,” athletes move from their lane marker, along their lane to the rig to complete 80 Wall Balls. Once complete, athletes move to their barbell for 40 Shoulder to Overhead, followed immediately by 40 Hang Squat Cleans. After finishing the barbell work, athletes move to the Row Erg and complete the required Calories. When finished, athletes return to their lane marker to complete the workout. If time cap is reached, athletes will be scored on reps completed.

Movement Standards

Wall Balls
• Rep begins in a squat with hip crease clearly below the top of the knee.
• Ball must contact the target at or above the required height (10’ for men, 9’ for women).
• Each rep must return to a full squat before the next.

Shoulder to Overhead
• Barbell starts in the front rack.
• Athlete must move the bar to a locked-out overhead position with arms, hips, and knees fully extended, bar directly overhead.
• Strict press, push press, push jerk, or split jerk are all permitted.
• Feet must return to inline position at lockout.

Hang Squat Clean
• If the barbell has been dropped, the athlete must first deadlift it to full extension before beginning the first rep.
• The rep begins from a hang position (above the knee, mid-thigh, or below the hip, but not touching the floor) with arms fully extended.
• The barbell is then pulled into the front rack and received in a squat with hip crease below the knee.
• The rep is complete when the athlete stands to full extension with elbows clearly in front of the bar.
• Wait for the rep to be called before moving to the next rep! No complete lockout will not be awarded a rep!

Row
• Athlete must remain seated until required Calories are displayed.
• Handle must stay in hand until the final Calorie registers.
• Handle must be returned to the holder, not dropped.

For time:

16/12 Calorie Echo
9 Burpee Get Over (48”)
15 Deadlifts (90/55)
20 Toes to Bar
15 Deadlifts (90/55)
9 Burpee Get Over (48”)
16/12 Calorie Echo

(8 min time cap)

Workout Flow

On the call of “3-2-1-Go,” athletes move from their lane marker, along their lane to their Echo Bike for required Calories. Upon completing, athletes move to Burpee Get Overs, followed by Deadlifts, and Toes to Bar, before returning through Deadlifts, Burpee Get Overs, and finishing on the Echo Bike. Once their final Calories are completed, athletes return to their lane marker where time will be taken. If time cap is reached, athletes will be scored on reps completed.

Movement Standards

Echo Bike
• Hands and feet must stay on handles and pedals until Calories are complete.

Burpee Get Over
• Athlete begins standing on one side of the box/barrier.
• Rep begins with chest and thighs touching the ground.
• Athlete must then get over the 48” obstacle by any method.
• Rep is complete when both feet clearly land on the opposite side.

Deadlift
• Barbell starts on the floor.
• Rep is complete when athlete lifts bar to full extension with hips and knees locked out, shoulders behind the bar.
• No bouncing or resting bar on thighs permitted.

Toes to Bar
• Athlete starts hanging from the bar with arms fully extended.
• Athletes feet must pass behind the vertical line of the bar they are hanging from
• Rep is complete when both feet contact the bar simultaneously, between hands.

For time:

40 Chest to Bar Pull-ups
20/16 Calorie Ski
40 Toes to Bar
20/16 Calorie Ski
30 Chest to Bar Pull-ups
20/16 Calorie Ski
30 Toes to Bar

(9 min time cap)

Workout Flow

On the call of “3-2-1-Go,” athletes move from their lane marker, along their lane to their Pull-up/Toes-to-Bar station. Here they will complete 40 Chest to Bar Pull-ups, then move along their lane to the Ski Erg for required Calories, before returning to the rig for Toes to Bar. Athletes continue in this fashion until the final Toes to Bar rep, then return to their lane marker where time is taken. If time cap is reached, athletes will be scored on reps completed.

Movement Standards

Chest to Bar Pull-up
• Athlete starts hanging from the bar with arms fully extended.
• Rep is complete when chest makes clear contact with the bar below the collarbone.

Toes to Bar
• Athlete starts hanging from the bar with arms fully extended.
• Rep is complete when both feet contact the bar simultaneously, between hands.

Ski Erg
• Athlete pulls handle to complete required Calories.
• Must remain standing on the platform until Calories register.

For time:

8 Pull-ups
8 DB Devil’s Press (15’s/10’s)
16 Pull-ups
16 DB Thrusters (15’s/10’s)
24 Pull-ups
18/14 Calorie Ski
32 Pull-ups
32m DB Walking Lunges (15’s/10’s)

(10 min time cap)

Workout Flow

On the call of “3-2-1-Go,” athletes move from their lane marker, along their lane to their designated Pull-up station to complete 18 reps. Athletes then move back along their lane to their dumbbells for Devil’s Press. Athletes continue alternating between Pull-ups and dumbbells until finally performing 3 x 9m DB Walking Lunges. Upon completion, athletes return to their lane marker where time will be taken. If time cap is reached, athletes will be scored on reps completed.

Movement Standards

Pull-up
• Athlete begins hanging from the bar with arms fully extended.
• Rep is complete when chin clearly passes over the horizontal plane of the bar.

DB Devil’s Press
• Athlete starts standing, holding dumbbells.
• Athlete lowers chest and thighs to the floor between the dumbbells (burpee).
• Athlete lifts dumbbells from floor in one continuous motion to overhead with arms locked out.
• Rep is complete when arms, hips, and knees are fully extended overhead.
• If the snatch portion of this movement is failed, the whole movement must be repeated.

DB Thruster
• Athlete starts with dumbbells in front rack position.
• Rep begins with a full squat, hip crease below the knee.
• Athlete drives upward, pressing dumbbells to locked-out overhead position in one motion.
• Rep complete when athlete is fully extended, dumbbells overhead.

Ski Erg
• You do you here, any form or funky form is allowed and will not be judged.
• Athlete must remain standing on the Ski Erg platform for the duration of the movement.
• Releasing or dropping the handles before the Calories register will result in a no-rep and you will be instructed to return to the ski

DB Walking Lunge
• Dumbbells held at sides, front rack, or overhead – as long as the handles are held – not the rubber ends.
• Athlete steps forward into a lunge, back knee must touch the floor.
• Rep is complete when athlete stands tall with hips and knees locked out.
• 4 x 8m lengths must be completed. Any no-rep requires restarting that full 8m length.

(On the 6:30 mark)

4 min AMRAP:

800m Run
Max Snatches (30/20)

(10:30 time cap)

Workout Flow

At the 6:30 mark, on the call of “3-2-1-Go,” athletes move from their lane marker and out the door for their 4 x 200m runs. Athletes will complete 4 laps of the 200m track, entering and exiting through the gym each lap, before returning to their lane marker and to their barbell. Here, athletes will complete as many Snatches as possible in the remaining time. Score is the number of completed Snatches.

Movement Standards

Snatch
• Barbell starts on the floor.
• In one continuous motion, barbell is lifted overhead and received with arms locked out.
• Power snatch, squat snatch, or split snatch are permitted.
• Rep is complete when barbell is overhead, arms, hips, and knees extended, feet inline.
• Dropping a barbell behind you after completing the rep, will result in it being deemed a no-rep
• Stepping out of your lifting box zone will also result in a no-rep given

Run
• Athletes must complete the 4 laps of the 200m course.
• Athletes must follow the designated path provided to them by their judge and course marshals. No short cuts through tent city…

For time:

8 Snatches (50/35)
800m Run

(6:30 min time cap)

Workout Flow

On the call of “3-2-1-Go,” athletes move from their lane marker, along their lane to their barbell. Here, athletes will complete 8 Snatches, then move back around their lane marker and out the door to complete their 4 x 200m runs. Athletes will complete 4 laps of the 200m track, entering and exiting through the gym each lap, before returning to their lane marker. Time is taken when the athlete touches their lane marker. 
Note: Athletes will be given until the 5-minute mark to begin their upcoming 200m run before being capped on this event. This is so the athlete will have time to get back to the competition floor, before the 4 x 200m runs begin in the next event, which begins at the 6:30-minute time cap.

Movement Standards

Snatch
• Barbell starts on the floor.
• In one continuous motion, barbell is lifted overhead and received with arms locked out.
• Power snatch, squat snatch, or split snatch are permitted.
• Rep is complete when barbell is overhead, arms, hips, and knees extended, feet inline.
• Dropping a barbell behind you after completing the rep, will result in it being deemed a no-rep
• Stepping out of your lifting box zone will also result in a no-rep given

Run
• Pretty simple…one foot in front of the other, repeat. Do it faster if you want to move faster.
• Athletes must complete 4 laps of the 200m course.
• Athletes must follow the designated path provided to them by their judge and course marshals.