Online qualifier Week 3


Workout 5

Complete 7 rounds for time of the following:

5 Deadlifts
10 Toes to bar
15 Wall ball shots 

30 minute time cap


Rx: 275# men, 185# women
Masters: 225# men, 155# women
Teen: 185# men, 135# women
Scaled: 185# men, 135# women and hanging knee raises

20# wall ball for ALL men and 14# wall ball for ALL women.


DEADLIFT: This is that one where you pick up the bar from the floor and then put it down. Grip outside the knees. Stand up until your hips and knees are straight and your shoulders are behind the bar. 

TOES TO BAR: The athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended and the feet must be brought back behind the bar and behind the body. Both feet must come into contact with the bar at the same time, inside the hands.

HANGING KNEE RAISES: In the hanging knee raises, the athlete must go from a full hang to having the knees raised until the hips flex past 90 degrees. 

WALL BALL SHOTS: There is a 10' target for EVERYONE. You're welcome in advance, ladies. Athletes must pass through a full squat and then the ball must hit a target AT LEAST 10' from the floor. The center of the ball must hit the target at or above the target height.


This workout is for time. If you don't complete the work in the time cap add unfinished reps to the time cap. 
Example: An athlete who completes 6 rounds and 5 deadlifts will enter a time of 30:25 since there were twenty five unfinished reps in the workout. 


Workout  6

In 14 minutes, complete the following couplet:

Power clean 10-8-6-4-2
Double-unders 50-50-50-50-50

In the remaining time, complete as many ring muscle-ups as possible.

*tiebreak time is the the completion time for the couplet.


Rx: 155# for men, 105# for women
Masters: 135# for men, 95# for women
Teen: 135# for men, 95# for women
Scaled: 95# for men, 65# for women, 100 single-unders per round, and jumping chest-to-bar pull-ups instead of muscle-ups


POWER CLEAN: The athlete must pull the bar from the floor and receive the bar on the shoulders without the hips going below parallel. Stand up at the end. You know the drill. 

DOUBLE-UNDERS: The rope must pass under the athlete’s feet twice for each jump. Only successful jumps are counted. Attempts will not count. These can be performed with any rope. (We don't know why you would use anything other than an RPM rope, but some people just don't know what's good for them.)

SINGLE-UNDERS: The rope must pass under the athlete’s feet at least once for each jump. We say "at least once" because we don't penalize athletes for accidental awesomeness. Only successful jumps are counted. Attempts will not count. These can be performed with any rope.

RING MUSCLE-UPS: Begin with, or pass through, a hang below the rings with arms fully extended (with or without a "false grip") and the feet off the ground. The elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

JUMPING CHEST-TO-BAR: This is performed on a box under a bar. When standing on the box, the top of the athlete's head must be at least 3" below the bar. With both feet on the box and both hands on the bar, squat down until your arms are straight and you are directly under the bar. The arms must be fully extended at the bottom. Jump and pull until you get your chest to the bar. At the top, the chest must clearly come into contact with the bar below the collarbone.


The score for this workout is total reps. Your completion time for the couplet is your tiebreak time. Athletes with zero muscle ups will still be scored based on their tiebreak time. 

If you complete all of the reps leading up to muscle ups your score is 280. (30 cleans + 250 double unders) Scaled score before pull ups would be 530. (30 cleans + 500 single unders)

Add any additional muscle ups or pull ups to the above number for a total score. Don't forget to put in your completion time for the couplet as your tiebreak time.