MIH Games

BARBELL COMPLEX:

in a window of 6 min establish a max Touch and Go 3 squat clean complex 

standard: 

squat cleans: Athletes will start with the bar on the ground and will pull to catch the bar in the front squat position (breaking parallel with the hips ). The rep will be credited when the athlete stands completely straight up with knees and hips fully locked out. The bar must return to touch the ground on the second and third rep. The bar may not dead rest on the ground for the second and third rep. The athlete may rest in the front rack position or with the bar at the hips but hands must be grabbing the bar all the time . 

flow: 3 2 1 go, athletes will start with the bar unloaded. The athlete can receive help from their partner loading the bar. The athlete must declare aloud to their judge the weight they are attempting before initiating the lift. As long as the first rep of the complex is initiated before the time cap, a successful complex will be counted towards the score. 

scoring: The total weight combined of both athletes’ heaviest lifts. 

time cap: 15mins 

RX

A) 40-30-20

-thruster 95/65lbs 

-pull ups

B) 30-20-10

-thruster 135/95lbs

-Chest to bars 

C) 20-10-5

-thruster 155/125lbs 

-bar muscle ups 

Intermediate

A) 30-20-10 

-thruster 95/55lbs 

-pull ups

B) 20-10-5

-thruster 115/85lbs

-Chest to bars 

C) 10-5-3 thruster 135/95lbs 

     5-4-3 bar muscle ups 

Beginner

A) 30-20-10 

-thruster 45/35lbs 

-ring rows

B) 20-10-5

-thruster 75/55lbs

-Jumping pull ups 

C) 10-5-3 thruster 95/65lbs 

      5-4-3 pull ups

standards:

pull ups: starting from a dead hang athletes have to pass their chin over the bar to complete one rep ( any modality is allowed, kipping, butterfly, strict ) 

chest to bar: starting from a dead hang athletes have to make contact with the bar and chest below their collarbone ( any modality is allowed) 

muscle ups: rep will be credited once the athlete’s arms are fully extended in the support position( shoulders are directly over, or slightly in front of the bar when viewed from the side)

NO REPS EXAMPLES for muscle ups:

-starting a rep without full extension of the arms 

-any portion of the foot rising above the pull up bar during the kip

-any part of the arms ( besides the hands) touching the bar during the rep

-lowering before reaching the full extension of the arms at lockout ( top of each rep) 

-removing the hands and resting on the torso while above the bar 

jumping pull ups: 

-the bar must be at least 6 inches( 15cm) above the top of the head when the athlete is standing tall.

-at the start of each rep, lower until the arms are fully extended

-the rep is credited when the chin clearly breaks the horizontal plane of the bar. 

-jumping pull ups: 

-At the start of each rep, lower until the arms are fully extended

-The rep is credited when the chin clearly breaks the horizontal plane of the bar. 

-legs can be used to jump as long as arms get back on extended position

-a box jump will be provided with a standard height that cant be modified.

NO REPS examples for jumping pull ups: 

-Starting a rep without full extension of the arms 

-jumping pull up: not breaking the horizontal plane of the pull up bar with the chin

-jumping chest to bar with the bar below the collarbone 

RING ROWS: athletes will start the repetition standing by a plate right underneath the rings, athletes will have descended in full straight body position ( knees and hips locked up) without taking any part of the feet out of the plate and  Pulling the rings towards the chest while maintaining a straight body line, with the chest making contact with both rings.( any type of hip drive or knees bending  will be allowed.)

Thrusters: a barbell moving from the bottom of a front squat to a full overhead lockout in one continuous motion. The athlete must squat below parallel, with the hip crease below the top of the knees, and fully extend the hips, knees, and arms at the top, with the bar over or slightly behind the body. A full squat clean into the thruster is allowed, but a front squat followed by a jerk is not.

flow: 3 2 1 go, Athletes can split reps however they want but only one athlete can be working at the time. Athletes must complete all reps of one movement before starting the next movements. After each section athletes must change the weights on their own barbell, clips are mandatory

time break: Your time to finish the second round. 

RX:

Complete 4 rounds every 3 minutes 

-20 synchro Toes to bar 

-400ft farmer carry 70 KB / 53 KB

-MAX legless rope climb 15ft / 10ft

rest 1 minute between workouts 

Intermediate:

Complete 4 rounds every 3 minutes 

-15 synchro Toes to bar 

-400ft farmer carry 53 KB/ 35 KB

-MAX rope climb 15ft / 10ft

rest 1 minute between workouts 

Beginner:

Complete 4 rounds every 3 minutes 

-15 synchro knee to chest

-400ft farmer carry 35 KB / 25 KB

-MAX zombie climbs

rest 1 minute between workouts 

Standards: 

Toes to bar: Athletes must hang from the pull-up bar with arms extended and bring both feet between the hands so that toes or any part of both feet make contact with the bar . Both athletes must touch both feet to the bar at the same time for the rep to count, then feet have to pass the horizontal plane of the rig on the descend ( not at the same time) 

knee raises: The athlete starts hanging from the pull-up bar with legs and arms extended. The athlete then brings both knees to a parallel level with the ground (knees above the hips). Both athletes must have both knees at parallel level at the same time for the rep to count. On the way down feet have to pass the horizontal plane of the rig on the descent( not at the same time) 

rope climbs legless: The athlete must ascend the rope without using their legs or feet to assist in the ascent. The rep is credited when one hand clearly touches the metal support at the top of the rope for men(you must touch the metal arm from which the rope is suspended)  and the designated 10-foot mark for women. Athletes can use their legs and feet to descend the rope.

rope climbs: The rep is credited when one hand clearly touches the metal support at the top of the rope for men (you must touch the metal arm from which the rope is suspended) and the 10-foot mark for women. (using the legs to ascend and descent is allowed) 

zombie climbs: Athletes will start completely laying on the ground, feet will be placed on a plate( feet can't move off the plane and touch the floor at any point) one arm grabbing the rope, the other arm straight with the palm facing down to the floor at the shoulder level before starting every position, back if the head also touching the ground. Legs and hips can bend on the way up and down as long the feet stay on the plate. The rep will be accredited once the athlete fully stands up with knees and hips completely locked out. 

flow of the workout: 3 2 1 go, Athletes complete 20 synchro T2B (Rx and Intermediate) or 20 synchro knees to chest. Once all T2B repetitions are complete, one athlete may begin the farmers carry. The farmers carry must be completed in 25 ft unbroken sections and both feet must cross the line for the section to count. The athletes may tag in and out after a 25 ft section whenever they would like. After the farmer carry repetitions are completed, one athlete heads to the rope while the other athlete waits in the designated area. Athletes can switch as often as they like but must tag in and out. After the 3 mins mark, both athletes rest for 1 minute before beginning again at the T2B.

scoring: The total amount of rope climbs you accumulate across all 4 rounds.

Complete 7 rounds of:

-24/19cal echo bike & 40/32cal row (2 athletes working at the same time) 

-15 overheads squats (split between partners however you want)

time cap: 20 min

standards: 

-overheads squats : You can use any movement to get the barbell over your head. Your first rep will be counted when you break parallel on the squat and finish the rep by standing straight up and fully locking out the hips and elbows. This means if you choose to squat snatch, the first overhead rep will be counted when you stand up the squat snatch fully as long as you break parallel in the squat receiving the snatch.

weights: 

RX: 185/115 lbs 

intermediate: 135/95lbs 

beginners: 95/65lbs  

calories: 

RX:  24/19 cal bike, 40/32 cal row

Intermediate: 24/19 cal bike, 40/32 cal row

Scaled:18/14 cal bike  30/24 cal row 

flow: 3 2 1.. go, athletes have to complete 24/19cal echo bike and 40/32cal row before any partner can start the overhead squats. Athletes can switch machines at any time.

Overhead squats can be shared, splitting reps however the athletes wish. When the 15 reps are completed, both athletes go back to the machines to begin the next round. No athlete can start accumulating calories in the next round until all 15 overhead squats are completed. 

RX and Intermediate:

13 min AMRAP:

-50 WALL BALLS 20lbs/14lbs

-100 DU’S 

-12 BURPEES BROAD JUMP

Beginners

13 min AMRAP:

-50 WALL BALLS 20lbs/14lbs

-200 Single Unders

-12 BURPEES BROAD JUMP

Standards: 

Wall balls: The rep starts with the athlete in squat position. The hip crease must descend below the top of the knee, breaking parallel. The athlete then throws the ball and the rep is credited when the center of the ball hits the target or above. The athlete can let the ball fall to the ground after completing a rep. Switching in the air wall balls are not permitted. If the working athlete wants to switch with their partner, the ball must be on the ground first.The ball can be caught off the bounce after hitting the ground as long as the movement starts from a squat below parallel.

Double unders: The rope must pass under the feet twice for each jump. Only successful repetitions count. If the rope only goes under once or gets caught, that rep doesn’t count. Jump must be off both feet - no skipping of single foot hops. 

Single unders: Jump must be off both feet - no skipping of single foot hops. 

Burpee broad jump: There will be two tape lines on the ground. The working athlete must start with both hands behind the tape line. No part of the hands can touch the tape line. Chest and thighs on the ground. Athlete can jump or step up but at no point can either foot touch either tape line. The athlete must jumping clearing the tape lines. RX and Intermediate: The athlete must use two foot take off. Beginner: The athlete does not need to use two foot take off.

flow: 3 2 1 go For all movements in this workout, partners can switch at any time, no tag is needed but only one can work at a time.  The first athlete will begin the wallballs while the second partner stands by. When all wall ball reps are complete, one athlete may start working on the double unders (or single unders for Beginners). When all double under reps are completed, one athlete may start working on the burpee broad jumps. 

Score: The total number of reps.

12 min time cap 

Buy in: Accumulate 150ft Handstand (one athlete at the time )

Then complete: 

5 rounds of: 

-7 Double Dumbbell box step over

-7 Devil press

-7 Double Dumbbell box step over  

standards: 

Handstand walk: 

The lane will be 25 ft long and the lane will be taped into 5 foot sections. Athletes must start the handstand walks with hands behind the line. If any part of either hand is touching the tape before starting, the athlete will need to start again. If the athlete fails in the middle of a section they will be asked to go back to the closest tape line and repeat the section attempted. 

RX athletes must complete 6 unbroken 25 ft sections. Each 25 ft section counts as a rep. 

Intermediate athletes must complete 5 foot unbroken sections. Each 5 ft section counts as a rep.

Wall walks (Intermediate only):  Chest and thighs must touch the ground at the start and end of the rep. Both feet must be on the wall before the athlete starts moving their hands. There will be one taped line 10 inches from the wall. The athlete must touch any part of both hands to this tape line at the top of the rep before walking back down.   

wheelbarrow (Beginner only): The upright walking athlete will grab the hand-walking athlete by any part of their legs. Athletes must start the wheelbarrow with hands of the hand-walking partner behind the line. If any part of either hand of the hand-walking partner is touching the tape before starting, the athlete will need to start again. If the athlete fails in the middle of a section they will be asked to go back to the closest tape line and repeat the section attempted. Each 25 ft section counts as a rep. 

double dumbbells box step over (Rx and Intermediate): Athlete may face the box to approach the step over or step laterally. Athletes must have both feet on the top of the box at the same time. Step down is mandatory. Dumbbells must be held in farmers carry grip. Swinging the dumbbells is allowed.Dumbbells can’t touch the box at any time during the movement. Movement finishes when the athlete has both feet on the other side of the box. 

single dumbbells box step over (Beginners only): Athlete may face the box to approach the step over or step laterally. Athletes must have both feet on the top of the box at the same time. Step down is mandatory. Dumbbell can be held in any position and the athlete can switch the dumbbell between hands whenever they want. Swinging the dumbbell is allowed. The dumbbell can’t touch the box at any time during the movement. Movement finishes when the athlete has both feet on the other side of the box. 

devil presses: Movement starts with the athlete on the ground with chest and thighs touching the ground. Athletes must use a single motion to get the dumbbells overhead without stopping at any time or dipping. Cleaning and jerking the dumbbells is not allowed for RX and Intermediate. Beginners will be allowed to stop at the shoulders and use any kind of pressing or jerk. The rep is complete with full extension at the top when elbows, hips and knees are fully locked out. Athletes may step or jump feet down to get back onto the ground. Beginners can choose to use whichever arm they want and can switch arms after the completion of a rep as often as they want. 

flow: 

RX

3 2 1 go, one athlete will be working on the handstand walk while the other will be waiting on the designated starting area.  ONLY ONE ATHLETE WORKING AT A TIME. Athletes can switch by tagging but only after the completion of a 25 ft unbroken section or after a failed rep. When all of the handstand walk is complete, both athletes must return to the starting area. One athlete will begin performing the 5 rounds. Athletes may switch in the middle of a round but must tag their partner. At the end of each round, the athlete must move the box and dumbbells to the next tape line. The working athlete may not receive help moving the equipment from their partner. The time for the workout will be recorded when both athletes have returned to the starting line. 

Intermediate

Teams must declare to their judge before starting the workout whether they will be completing handstand walks or wall walks for the buy in. The team may not use a combination of these movements. 

3 2 1 go, one athlete will be working on the handstand walk or wallwalk while the other will be waiting on the designated starting area.  ONLY ONE ATHLETE WORKING AT A TIME. Athletes can switch by tagging but only after the completion of a 5 ft unbroken section, a wall walk or after a failed rep. When all of the handstand walk or wall walks are complete, both athletes must return to the starting area. One athlete will begin performing the 5 rounds. Athletes may switch in the middle of a round but must tag their partner. At the end of each round, the athlete must move the box and dumbbells to the next tape line. The working athlete may not receive help moving the equipment from their partner. The time for the workout will be recorded when both athletes have returned to the starting line. 

Beginner

3 2 1 go, one athlete will be the handwalking partner and one athlete will be the upright walking partner. The upright partner may not pick up either leg of the handwalking partner until the clock starts. Athletes may switch who is the upright and who is the handwalking partner at the end of an unbroken 25 ft section. When the 250 ft is completed, one athlete must return to the starting line before the other athlete can begin chipping away at the rounds. One athlete will begin performing the 5 rounds. Athletes may switch in the middle of a round but must tag their partner. At the end of each round, the athlete must move the box and dumbbells to the next tape line. The working athlete may not receive help moving the equipment from their partner. The time for the workout will be recorded when both athletes have returned to the starting line. 

scoring: Time you finish the workout. If you do not complete the workout, your score will be your total reps.