Stroom:

• The athlete will start standing at full extension behind the dumbbell facing the camera.
• At the call of 3-2-1-Go the timer will start and the athlete will begin completing 8 dumbbell snatches with their right hand.
  * Reaching to the dumbbell before the timer starts will result in a false start penalty 
• Once 8 dumbbell snatches are completed the athlete will move to the box and complete 16 dumbbell box step overs. 
• They will then complete 8 dumbbell snatches with their left arm.
• On completing the second set of dumbbell snatches they will move to the walking lunge station and complete a 50' (25' down and 25' back) dumbbell walking lunge.
• Athletes will repeat this sequence until the 20 minute time cap is reached.

Als de atleet tijdens dezelfde video nog een poging doet :

• De timer moet worden gereset naar nul
• Alle apparatuur moet worden gereset volgens de plattegrond en trainingsnormen.
• Atleten mogen tijdens hun video zoveel pogingen doen als ze willen. 

Bewegingen:

DUMBBELL SNATCH:

• Een muscle snatch, power snatch, squat snatch en split snatch zijn allemaal toegestaan, zolang de begin- en eindposities worden gehaald
• Elke herhaling begint met beide koppen van de halter op de grond.
• Met één arm wordt de halter in één beweging van de grond naar boven het hoofd bewogen
• You must use the same hand for every repetition of the designated round
• The rep is credited when:
  - The feet are inline
  - Knees, hips, and elbow of the working arm are fully extended
  - The middle of the dumbbell is in line with, or slightly behind the body when viewed from side profile
  - The dumbbell must finish directly over the shoulder, not out to the side, and the body must be vertical, not leaning to the side
• The non working hand/arm may not come into contact with any part of the body or leg during the dumbbell snatch

DUMBBELL BOX STEP OVER:

• This is a standard box step over using a 24/20 inch box with the athlete holding a single 70/50 pound dumbbell
• Athletes may hold the dumbbell however they want
  * The dumbbells may not be be rested on the legs at any time
• For the rep to count, the athlete must step up on top of the box, both feet must come into contact with the top of the box
  * Full extension of the knee and hips are not required
• Alternating step ups are not required
• The athlete must then STEP DOWN on the opposite side of the box
• The repetition will count when both feet are on the floor on the opposite side from where the athlete started
• The athlete may turn on top of the box, step down backwards and then step forwards for the next repetition
  * The athlete may face any direction to complete the box step overs
• Only the feet are allowed to come into contact with the box
• Gymnastic grips MAY NOT be used

DUMBBELL WALKING LUNGE:

• This is a standard walking lunge with the athlete holding a single 70/50 pound dumbbell
• Athletes may hold the dumbbell however they want
  * The dumbbell may not be be rested on the legs at any time
• Once the dumbbell is in a carrying position the athlete will begin lunging, alternating legs for the entire 25' length
• Athletes must completely pass the 25' line then turn around and complete a second 25' length
• Athletes do not need to come to a stop when alternating legs but they must pass through a position in which the knees and hip are fully extended
• If the athlete shuffle steps, does not alternate legs or fails a lunge they must move back to the spot of the last good repetition
• At the end of each 25' section both feet must clearly pass the white line and the athlete must finish with the knees and hip fully extended with the dumbbells in control

Stroom:

• The athlete will start seated on the Rower.
• At the call of 3-2-1-Go the timer will start and the athlete will begin completing 1000 meters.
  * Having the hands on the rower handle before the timer starts will result in a false start penalty.
• Once the row is completed the athlete will move to the pull-up bar and complete 75 toes-to-bar. 
• After completing the toes-to-bar move to the HSPU station and complete 25 Wall Facing HSPU's.
• After completing the Wall Facing HSPU, move back to the pull-up bar and complete 25/20 bar muscle-ups.
• Finally, move back to the HSPU station and complete 25 additional Wall Facing HSPU's.
• Time will stop when the athlete completes the last Wall Facing HSPU (lock out at the top of the HSPU).
  
  

If the workout is not completed during the time cap, the score will be the total reps completed at the time cap.

Als de atleet tijdens dezelfde video nog een poging doet :

• De timer moet worden gereset naar nul
• Alle apparatuur moet worden gereset volgens de plattegrond en trainingsnormen.
• Tijdens de opname van de video mag je zoveel als mogelijk pogingen doen.

Bewegingen:

ROW:

• The rower must be set to count down from 1000 meters. The athlete must stay on the rower until 0 meters are visible on the monitor before they get off.
• 1 repetition will be awarded for every 100 meter completed.
  * You may move the camera to show the rower monitor - time must also be in frame.

TOES TO BAR: 

• In the toes-to-bar, the athlete must go from a full hang to having the toes/feet touch the pull-up bar simultaneously.
• At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the plane of the bar.
• Overhandse, onderhandse en gemengde grip zijn toegestaan.
• Both feet must come into contact with the bar at the same time, between the hands. 
• Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.

WALL FACING HSPU:

• This movement will start with the athlete standing in front of the wall.
• The athlete can get to the inverted position in any manner but BOTH hands must be in contact with the tape line and the arms fully extended before starting their first repetition.
• When the hands are on the tape line, the arms are locked out and inline with the shoulders and the body, hip fully extended, the athlete may begin the first repetition.
• De atleet zakt door de grond tot het hoofd de grond raakt en duwt dan terug, waarbij de armen gestrekt en in lijn met het lichaam zijn.
• De herhaling begint en eindigt in de omgekeerde positie waarbij beide handen zich op het meetlint bevinden, zoals hierboven.
• Toes do NOT have to remain in contact with the wall for the duration of the repetition, just at the start and finish positions.
• The athlete’s feet may not pass outside the width of the hands.
• BOTH hands must be in contact with the tape line for the repetition to count.
• Kipping or strict HSPUs are allowed as long as they meet the criteria outlined above.
• Ground must be level and hands and head must be even.

BAR MUSCLE UP

• In the bar muscle-up, the athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground.
• Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted. 
• The toes may not rise above the height of the bar during the kip.
• Bovenaan moeten de ellebogen volledig vergrendeld zijn, terwijl de atleet zich in de steunpositie boven de stang bevindt, met de schouders boven of net voor de handen.
• De atleet moet door een deel van de dip heen voordat hij bovenaan de stang komt.
• Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep.
• Zodra de atleet bovenaan staat, moeten zijn handen contact houden met de stang en moeten hij/zij de stang met zijn/haar armen ondersteunen. 
• Het is niet toegestaan om de handen weg te halen om te rusten terwijl je bovenop de stang staat.