Barbell complex of:  

• 5 deadlifts + 1 hang clean + 2 front squats 

Workout Flow: 

Dragon & Griffin Divisions:

• Athletes will have 6 minutes to establish a max load for the full complex.

• The complex must be completed unbroken to count.

• Athletes may attempt multiple lifts within the 6-minute window.

• The heaviest successful unbroken complex completed for each athlete within the 6 minute time period will be the recorded score.
  
  

Maverick & Phoenix Divisions:

• 6-minute “you go, I go” style workout.

• Partners will alternate full rounds of the complex.

• Only one athlete may work at a time.

• Reps must follow the full complex order and be completed unbroken.

• The total number of completed complexes across both partners will be the score.

• Maverick:  75/55#

• Phoenix:  45/35#
  
  

Movement Standards:

Deadlift:

• Barbell starts on the ground.

• Hands must remain outside the legs. (Sumo stance is not allowed.)

• Athletes must achieve full hip and knee extension at the top.

• No bouncing or dropping between reps.

• Re-gripping or any pause on the ground between reps is not allowed.

Hang Clean:

• Must start from above the knee.

• One fluid motion from the last deadlift into the hang clean is not allowed.  (There must be a pause between the last deadlift and the hang clean.)

• The bar must be lifted from above the knee to the shoulders in one fluid motion.

• Power or squat clean is allowed.  (If an athlete chooses to do a hang squat clean, it does not count as the first front squat.)

• Athletes must achieve full hip and knee extension at the top.

• Elbows must be clearly in front of the bar at the top.

Front Squat:

• Start with the bar in the front rack position, with the elbows clearly in front of the bar.

• Hip crease must pass below the top of the knees.

• The rep is complete when the athlete stands to full extension with hips and knees locked out and elbows clearly in front of the bar.

General Notes:

• The entire complex must be completed unbroken. If the bar is dropped or the sequence is broken, the attempt is invalid.

• Pausing/resting in the hang or in the front rack is allowed.  Pausing on the ground mid-complex is not allowed and the attempt will be invalid.

• Plates and clips must be secured on both ends of the barbell before the start of each attempt.

Notes for Dragon & Griffin Divisions Only:

• Athletes in these divisions will receive a 5-minute warm-up period at their lifting platform immediately before their heat begins. This is your time to build up, adjust weights, and prepare for your first attempt.

• Each lifting platform will contain the same amount of weights for each team.  Athletes must choose from the weights provided for their lifts.  The weights provided will be predetermined before the competition.

Score:

• Dragon & Griffin: Heaviest successful unbroken complex for each athlete (in pounds).

• Maverick & Phoenix: Total number of completed unbroken complexes performed by both athletes in 6 minutes.

6-Minute AMRAP:

• 300 Jump Rope Reps (Singles or Doubles depending on division)

• 60 Synchronized Dumbbell Snatches (athletes may switch arms as desired)

• Then, in remaining time: Max Burpees Over the Line
  
  

Workout Flow:

• Teams have 6 minutes to complete the workout.

• Athletes will complete 300 double unders or single unders (depending on their division).  The reps will be split between the athletes, with one athlete working at a time.

• Next, athletes will complete 60 synchronized single arm dumbbell snatches (athletes may switch arms as desired).

• With any remaining time, teams will complete as many burpees over the line as possible.  (Athletes will be working at the same time.)

• The score is the total number of burpees completed after finishing the jump rope and DB snatches.

• A tiebreak time will be recorded when the 60th snatch is completed.
  
  

Division Standards:

• Dragon: 300 Double Unders, 50/35# Dumbbell

• Griffin & Maverick: 300 Single Unders, 35/20# Dumbbell

• Phoenix: 300 Single Unders, 20/15# Dumbbell
  
  

Movement Standards:

Jump Rope (Singles or Doubles):

• Each jump counts as one rep.

• Rope must move FORWARD.

• Rope must clearly pass under the feet one rotation for singles and two rotations for doubles.

• Missed reps do not count.

• Only one athlete may jump at a time; reps can be split as desired.
  
  

Synchronized Dumbbell Snatch:

• Both heads of the dumbbell must touch the ground at the start of each rep.

• The dumbbell must be moved overhead in one fluid motion (no pause at shoulders).

• A rep is credited when both athletes are locked out overhead simultaneously with full extension (knees, hips, and elbows locked, biceps by ears).

• Athletes can switch arms as desired.
  
  

Burpee Over the Line:

• Athletes will start each rep on opposite sides of the line.

• The athletes must lower themselves so that their chest and thighs touch the ground.

• The athletes must get over the line before starting the next rep.  They can jump, leap or step over the line.  They do not have to stand up tall between reps, but their hands cannot touch the ground when they are getting over the line.

• A rep is credited when both athletes land on the opposite side of line.

• An athlete cannot start the next rep, until both athletes have crossed over the line.

• Burpees will be completed facing the line.  No lateral burpees.

Score:

• Total number of burpees over the line completed after the 300 jump rope reps and 60 dumbbell snatches.

A

tiebreak time

will be taken when the final snatch rep is completed.

Workout Flow (All Divisions):

8 minutes to complete…

Part 1 – Row:

• Athletes will row to complete the assigned calories for their division.

• Athletes may switch at any time.

Part 2 – 

Chipper:

• The chipper will be happening simultaneously with the row.

• Athletes may divide the reps however they choose and they may switch at any time between part 1 & part 2.  (The work does not have to be evenly split.)

• The work listed on the chipper must be completed in the order listed on the workout description.

Max Effort AMRAP (in remaining time):

• In the time left after completing the chipper, teams will perform as many rounds as possible of the listed AMRAP for their division.

• Athletes may switch at any time to complete as as many round as possible.

• If the row is completed, then both athletes can be working on the AMRAP until the time expries, but only one athlete works at a time.

• The clock does not stop—your total reps here could make the difference.

Athletes will work on part 1 & 2 at the same time, switching as needed.  Once part 1 is complete, both athletes can work on part 2 until the end of the 8 minute period.

Division Details:

Dragon Division:

Row: 150 cal (men) / 120 cal (women)

Chipper:

3 Rounds
8 Snatches (135/95#)
8 Cleans (135/95#)

-then-

2 Rounds:
6 Snatches (135/95#)
6 Chest-to-Bar Pull-Ups

-then-

AMRAP (in remaining time):

4 Snatches (135/95#)
4 Bar Muscle-Ups

Maverick Division:

Row: 120 cal (men) / 100 cal (women)

Chipper:

3 Rounds
8 Snatches (75/55#)
8 Cleans (75/55#)

-then-

2 Rounds:
6 Snatches (75/55#)
6 Sumo Deadlift High Pulls (75/55#)

-then-

AMRAP (in remaining time):

4 Snatches (75/55#)
4 Jumping Pull Ups

Griffin Division:

Row: 120 cal (men) / 100 cal (women)

Chipper:

3 Rounds
8 Snatches (95/65#)
8 Cleans (95/65#)

-then-

2 Rounds:
6 Snatches (95/65#)
6 Sumo Deadlift High Pulls (95/65#)

-then-

AMRAP (in remaining time):

4 Snatches (95/65#)
4 Pull Ups

Phoenix Division:

Row: 100 cal (men) / 80 cal (women)

Chipper:

3 Rounds
8 Snatches (45/35#)
8 Cleans (45/35#)

-then-

2 Rounds:
6 Snatches (45/35#)
6 Sumo Deadlift High Pulls (45/35#)

-then-

AMRAP (in remaining time):

4 Snatches (45/35#)
4 Jumping Pull Ups

Movement Standards:

Row:

• Monitor must display calories.

• Athletes may switch at any time.

• Calories will count down on the rower.  

• Once the rower reaches 0, the row is complete.
  
  

Snatch:

• Power or squat snatches are allowed.

• The barbell must move from the ground to overhead in one continuous motion.

• Athletes must reach full lockout with knees, hips, and elbows extended.

• No hang snatches permitted.

Clean:

• Power or squat cleans are allowed.

• The bar must go from the ground to the front rack in one fluid motion.

• Athletes must achieve full hip and knee extension at the top.

• Elbows must be clearly in front of the bar at the top.

• No hang cleans permitted.

Sumo Deadlift High Pull:

• Barbell starts on the ground.

• Athletes will have a wide stance and close grip on the bar (hands must be inside of the athlete’s legs).

• Bar must travel from the floor to the collarbone in one fluid motion.

• Athletes must achieve full hip and knee extension at the top.
  
  

Chest-to-Bar Pull-Up / Pull-Up / Jumping Pull-Up:

• Chest-to-bar: Start each rep with arms fully extended and feet off the ground.  Any style of grip is permitted.  The rep is credited when the chest clearly contacts the bar at or below the collarbone.  Any style of pull-up is permitted as long as the criteria above are met.

• Pull-up:  Start each rep with arms fully extended and feet off the ground.  Any style of grip is permitted.  The rep is credited when the chin clearly breaks the horizontal plane of the bar.  Any style of pull-up is permitted as long as the criteria above are met.

• Jumping pull-up: Bar will be at a height  6 inches above the athlete’s head when standing tall. Chin must clear the bar.  Any style of grip is permitted.  Athletes must reach full extension of the arms between reps.
  
  

Bar Muscle-Up:

• Start each rep with arms fully extended and feet off the ground.

• Pass through some portion of a dip before locking out over the bar.

• The rep is credited when:  Arms are fully extended in the support position.  Shoulders are directly over, or slightly in front of, the bar when viewed from the side.

• Kipping and strict bar muscle ups are allowed.

• Glide kips are not allowed.
  
  

Score:

• Score 1:  time to complete row calories.

• Score 2:  total number of reps completed in the final AMRAP.

Gauntlet Workout 

One partner works at a time unless otherwise noted. 

Part A – HSPU max reps

Time: 5 Minutes

• One athlete works at a time
  

• Before starting handstand push-ups (HSPU), complete a 5 Shoulder to Overhead (S2OH) buy-in 
  

• Every time partners switch, the next athlete must do 5 S2OH before continuing HSPU
  

• Score: Total HSPU reps as a team
  
  

1-minute rest

Part B – Sandbag Over Shoulders max reps

Time: 5 Minutes

• One athlete works at a time
  

• Before starting sandbag reps, complete a 5 Thruster buy-in 
  

• Every time partners switch, the next athlete must do 5 Thrusters before continuing sandbag reps over the shoulder
  

• Score: Total sandbag reps as a team
  

 1-minute rest

Part C – Echo Bike Intervals for max cals

Rounds: 4 x 1:30 minutes

• Buy-in: 10 Toes-to-Bar (T2B) at the start of each 1:30
  

• Then, max calories on the Echo Bike in remaining time
  

• Partners alternate each round (2 rounds each)
  

• Score: Total bike calories
  

Division Standards:

Dragon

• S2OH & Thruster: 135/95#
  

• Sandbag: 100/75#
  

• Handstand Push-ups (HSPU)
  

• Toes-to-Bar (T2B)
  

Maverick

• S2OH & Thruster: 75/55#
  

• Sandbag: 75/50#
  

• Hand-release Push-ups
  

• Hanging Knee Raises
  
  

Griffin

• S2OH & Thruster: 95/65#
  

• Sandbag: 75/50#
  

• Hand-release Push-ups
  

• Toes Above Hips
  
  

Phoenix

• S2OH & Thruster: 45/35#
  

• Sandbag: 75/50#
  

• Hand-release Push-ups
  

• Hanging Knee Raises
  

Movement Standards – Gauntlet 

Shoulder to Overhead

• The rep starts with the bar at the shoulders on the front of the body.

• When the bar is taken from the ground, you do NOT need to reach full extension of the hips and legs in the receiving position of the clean before beginning the overhead lift.

• Any style of overhead lift is acceptable (press, push press, or jerk).

• The rep is credited when: Hips, knees, and arms are extended. The feet are in line. The bar is over or slightly behind the middle of your body when viewed from profile. 

Thruster

• Bar starts in the front rack.

• Athlete performs a full front squat: hip crease below the knee.

• Movement must be continuous—bar is then driven overhead in one fluid motion.

• Rep is complete when arms are locked out overhead, ears visible in front of arms, with hips and knees fully extended.

Handstand Push-Ups (Dragon Division only)

• Begin with arms fully extended and heels touching the wall.

• Lower until the head clearly makes contact with the floor or mat.

• Press back to full extension—arms locked out, heels on the wall.

• Kipping and strict styles allowed unless otherwise noted.

• Rep is complete when arms are fully locked out with heels on the wall.

Hand-release Push-Ups (Maverick/Griffin/Phoenix Divisions only)·     

• Athlete will start in the plank position (arms and legs are straight).

• Chest and thighs lower to the ground.

• Hands must clearly lift off the ground at the bottom.

• Rep is complete when the athlete returns to full lockout position at the top with arms and legs fully extended.

Sandbag Over Shoulder

• Sandbag starts on the ground.

• Athlete lifts bag and clearly passes it over one shoulder (left or right).

• Rep is complete when bag is fully released and hits the ground behind or beside the athlete.

• The athlete may not throw the bag forward or let it drop in front of them.

Toes-to-Bar (Dragon Division Only)

• Athletes begin by hanging from the pull-up bar with arms extended. 

• The heels must be brought back behind the vertical plane of the bar. 

• Overhand, underhand, or mixed grips are all permitted. 

• The rep is credited when both feet contact the bar between the hands at the same time. 

•  Any part of the feet may make contact with the bar.

Toes Above Hips (Griffin Division only)

• Athletes begin by hanging from the pull-up bar with arms extended. 

• The heels must be brought back behind the vertical plane of the bar. 

• Overhand, underhand, or mixed grips are all permitted. 

• The rep is credited when the athlete’s toes rise above the hips with the feet together.

Hanging Knee Raises (Maverick & Phoenix Divisions only)

• Athletes begin by hanging from the pull-up bar with arms extended. 

• The heels must be brought back behind the vertical plane of the bar. 

• Overhand, underhand, or mixed grips are all permitted. 

• The rep is credited when both knees are lifted above the hip crease.

Echo Bike Calories

• Calories are counted only during the time allotted (no roll over calories will be counted).

• Bikes will be reset between each round.

• The non-working athlete cannot assist or touch the bike during active intervals.

​Part A- HSPU max reps

Time: 5 Minutes

• ​One Athlete works at a time
• Before starting handstand push-ups (HSPU), complete a 5 Shoulder to Overhead (S2OH) buy-in 
• Every time partners switch, the next athlete must do 5 S2OH before continuing HSPU
• Score: Total HSPU reps as a team

Part B - Sandbag Over Shoulders max reps

Time: 5 Minutes

• ​One Athlete works at a time
• Before starting sandbag reps, complete a 5 Thruster buy-in
• Every time partners switch, the next athlete must do 5 Thrusters before continuing sandbag reps over the shoulder
• Score: Total sandbag reps as a team

​Part C - Echo Bike Intervals for max cals

Rounds: 4 x 1:30 minutes

• ​Buy-in: 10 Toes-to-bar (T2B) at the start of each 1:30
• Then, max calories on the Echo Bike in remaining time
• Partners alternate each round ( 2 rounds each )
• Score: Total bike calories