C4K COMP 2025

Mouth Breather

sponsored by the Latino Partnership Program

Split BBJ as needed, but partner must be holding the sandbag in order for reps to count.

Event Info:

• Event 1 is FOR TIME.
• Time Cap = 12:00 minutes
• Scoring: If the team completes the workout under the time cap, the score will be the time that they finished. If the athlete does not complete the workout under the time cap, the score will be the number of reps they completed. 
• Athletes can split reps however they want.
• Tie breaker: Time it took to complete two full rounds.

Movements:

• Burpee Box Jump Over
• Burpee Box Step Over
• Sandbag Bear Hug
• Burpee Box Jump Over and Step Over

Burpee:

• Burpees are box facing.
• Chest and thighs must touch the ground and on center of the body must be on the tape at the bottom.
• Athlete may jump or step back to reach the ground.
• At the top, the athlete must come to both feet before initiating the box jump/step-over.

Box Jump Over or Step Over:

• Rx & Intermediate: You may land on the box and then jump/step down or jump entirely over the box.
• Masters: Can choose to step over the box.
• Scaled: Must step over.
• You do not need to extend hips at the top or stand fully on the box.
• Must pass over the box, not around.
• Repetition Ends: When both feet touch the ground on the other side of the box.

Sandbag Bear Hug

• The sandbag must be picked up from the ground at the start of a round. The sandbag cannot rest on the box.
• You can pass the sandbag to your partner if you are switching roles.
• Athlete must bear hug the sandbag, arms wrapped fully around the object.
• The bag must remain off the legs and above the hips for the entire hold.
• No sitting, kneeling, or leaning the sandbag on any external object.
• The sandbag must not rest on top of thighs or hips.
• If the sandbag is dropped or repositioned to an illegal position (i.e., leaning or resting), the hold ends.

Brute Strength

Sponsored by the Marie Lamfrom Foundation

Event Info:

• Event 2 is FOR LOAD.
• Time Cap = 7:00
• Scoring: The combined score of each athlete's heaviest load.
• Tie Break: The heaviest individual clean. (Example: If Team A and Team B both had a total of 300lbs lifted, but Team A had 160lb and 140lb, and Team B had 150lb and 150lb — the Team A would win since they have the 160lb lifter.)

Movements:

Clean

• The lift can be a power clean or squat clean.
• Barbell starts on the floor at a dead stop at the starting position.
• Barbell must be lifted from the floor to the shoulders in one continuous motion.
• The bar must clearly rest on the front of the shoulders (front rack position).
• Elbows must be in front of the bar in the receiving position.
• Athlete must be standing tall with knees and hips fully extended, feet under the body, and the bar under control in the front rack.
• The judge will signal “OK” once the rep meets standards. Only after receiving the judge’s signal may the athlete drop or lower the bar.

Pulling Together

sponsored by Concept 2

Event Info:
Description: Both athletes will be working simultaneously. One partner rows while the other completes the AMRAP, switching as needed. Athletes are responsible for setting up the rower before the workout begins. Judges may not touch the rower at any time. If the rower is accidentally reset during the workout, athletes must continue from zero.

Time Cap: 8 minutes

Scoring: Total reps and calories combined

Tie breaker: Calories on rower

Movements:

• DB Snatch
• Bar Muscle Up
• Chest to Bar
• Jumping Pull Ups
• Row

Movement Standards
DB Snatch
- The rep begins with both heads of the dumbbell touching the ground. Both heads of the dumbbell must touch the ground on every rep.
- The dumbbell must be lifted in one motion from ground to overhead.
- The rep is complete when the arm, hips, and knees are fully extended and the dumbbell is locked out overhead above the center of the body.
- Athletes may choose to alternate arms or complete multiple reps on one arm before switching.

Bar Muscle Up
- The rep begins with the athlete hanging from the bar with arms fully extended.
- The athlete must pass through the bar, finishing with elbows locked out above the bar.
- No portion of the foot may rise above the height of the bar during the kip.
- The rep is complete when the athlete is in support on top of the bar with arms fully extended.

Chest to Bar Pull Ups
- The rep begins with the athlete hanging from the bar with arms fully extended.
- Any grip is permitted.
- The rep is complete when the chest clearly contacts the bar below the collarbone.

Pull Ups
- The rep begins with the athlete hanging from the bar with arms fully extended.
- Any grip is permitted.
- The chin must clearly break the horizontal plane of the bar at the top of the rep.

Jumping Pull Ups
- The bar should be set at least 6 inches above the top of the athlete’s head when standing tall.
- The rep begins with arms fully extended and feet on the ground.
- The rep is complete when the chin clearly breaks the horizontal plane of the bar.
- Athletes may jump and use their arms to assist.
- Any grip is permitted.

Row
- Athletes will begin standing behind the designated start line.
- At the call of “3-2-1…go,” one athlete may move to the rower and begin.
- The rower may be turned on before the workout begins, but athletes themselves are responsible to ensure it is ready.
- Judges are not permitted to touch the rower at any time.
- If the monitor is accidentally reset during the workout, the score will return to zero and athletes must continue from there.
- Calories/meters count once they appear on the monitor.

Event Info:

Description: For Time. Athletes can break up reps however they would like
Time Cap: 10 Minutes
Scoring: Time Completed
Tie breaker: The time it took to complete the Wall Walks** (Subject to change)
Start event under the rig. End the event under the rig. Must clear the tape.