Day 1 - Individual Event 1
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Crossing The Gwang-an Bridge
3 Rounds For Time:
18/15 cal Row 9 Muscle-Ups 12 Hang Snatches 135 / 95lb Time Cap: 12 minutes
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Notes :
Athletes stand on the start line behind the station. With the start signal,321GO, run to the rower and perform the set calories. When the number of calories set on the monitor is completed, get off the rower and move to the station to perform the ring muscle-up. After the ring muscle-up, move to the barbell and perform the required reps of hang snatches. After performing the snatch, move the round marker in front of the barbell to the next round mark, then the second round may begin. The time record will be recognized when a competitor who has completed all three rounds in this order passes the finish line.
Athletes stand on the start line behind the station. With the start signal,321GO, run to the rower and perform the set calories. When the number of calories set on the monitor is completed, get off the rower and move to the station to perform the ring muscle-up. After the ring muscle-up, move to the barbell and perform the required reps of hang snatches. After performing the snatch, move the round marker in front of the barbell to the next round mark, then the second round may begin. The time record will be recognized when a competitor who has completed all three rounds in this order passes the finish line.
Day 1 - Individual Event 2
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The video will be released soon
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Barbell Complex
3 Attempts for Max Load of :
3 Cleans 2 Front Squats 1 Jerk (Shoulder-to-overhead) Time: 20-min heat
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Notes :
Athletes stand on the start line behind the station. With the start signal, 321GO, run to the rower and perform the set calories. When the number of calories set on the monitor is completed, get off the rower and move to the station to perform the ring muscle-up. After the ring muscle-up, move to the barbell and perform the required reps of hang snatches. After performing the snatch, move the round marker in front of the barbell to the next round mark, then the second round may begin. The time record will be recognized when a competitor who has completed all three rounds in this order passes the finish line.
Athletes stand on the start line behind the station. With the start signal, 321GO, run to the rower and perform the set calories. When the number of calories set on the monitor is completed, get off the rower and move to the station to perform the ring muscle-up. After the ring muscle-up, move to the barbell and perform the required reps of hang snatches. After performing the snatch, move the round marker in front of the barbell to the next round mark, then the second round may begin. The time record will be recognized when a competitor who has completed all three rounds in this order passes the finish line.
Day 2 - Individual Event 3
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The video will be released soon
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2014 Regional Event 5
10 Rounds For Time :
1 Legless Rope Climb, 15' Run (170') Time Cap: 11 minutes
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Notes :
This event begins with the athlete’s hand on top of their round marker. At the sound of the beep, run to the rope and climb without using the legs. Then run across the stadium to the turn-around line, then back to the rope for the next round (the judge will flip the round marker OR advance the chess piece - the run distance remains static for the athlete). Continue in this fashion for 10 rounds. After the 10th rope climb is complete, run across the competition floor to the finish mat. When the athlete reaches the finish mat, time stops
This event begins with the athlete’s hand on top of their round marker. At the sound of the beep, run to the rope and climb without using the legs. Then run across the stadium to the turn-around line, then back to the rope for the next round (the judge will flip the round marker OR advance the chess piece - the run distance remains static for the athlete). Continue in this fashion for 10 rounds. After the 10th rope climb is complete, run across the competition floor to the finish mat. When the athlete reaches the finish mat, time stops
Day 2 - Individual Event 4
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Short or Long
For Time :
200 Double-Unders 100-ft Handstand Walk 5 Snatches 185 / 125lb 4 Snatches 205 / 135lb 3 Snatches 225 / 145lb 2 Snatches 245 / 155lb 1 Snatch 265 / 165lb Time Cap: 12 minutes
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Notes :
Athletes stand on the start line behind the station. Athletes run to the jump rope located in front of the station with the start signal, 321GO, and perform the set of double under. 100 reps of double under are performed then move forward to perform the remaining 100 reps. When the double under is completed, perform the handstand walk. The handstand walk line is marked at every 10ft. If the athlete does not pass the 10ft line, the athlete has to go back to the 10ft line to perform it again. When the 100ft handstand walk is completed, Snatch ladder is performed, and the weight cannot be skipped. The time will be recorded when the athlete completes the workout and crosses the finish line.
Athletes stand on the start line behind the station. Athletes run to the jump rope located in front of the station with the start signal, 321GO, and perform the set of double under. 100 reps of double under are performed then move forward to perform the remaining 100 reps. When the double under is completed, perform the handstand walk. The handstand walk line is marked at every 10ft. If the athlete does not pass the 10ft line, the athlete has to go back to the 10ft line to perform it again. When the 100ft handstand walk is completed, Snatch ladder is performed, and the weight cannot be skipped. The time will be recorded when the athlete completes the workout and crosses the finish line.
Day 3 - Individual Event 5
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Far East Chipper
For Time :
40 Handstand Push-Ups 40 Wall-Ball Shots (20 / 14lb) 40 DB Snatches (70 / 50lb) Run 1,200m 40 GHD Sit-ups 40 Toes to Bars 40 Box Jump Overs (24 / 20inch) Time Cap: 20 minutes
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Notes :
Athletes stand on the start line behind the station. Go to the wall mounted on the station with a start signal and perform handstand push-ups. After completing the handstand pushups, perform wallball shots to the wallball target installed in front of the station (in the direction of the finish mat). When the wallball shots are completed, move forward and perform dumbbell snatches, moving the dumbbell forward every 10 reps. After the dumbbell snatch, complete a 1,200 m non-motorized treadmill run and perform sit-ups on the GHD placed in front of the non-motorized treadmill. After the GHD sit-up, return to the station and perform the toes to bars.
After completing the toes to bars, the athlete moves to the box placed in front of the GHD and performs box jump overs. Just like the dumbbell snatch, after performing 10 reps, the box should be moved forward. A record of crossing the finish line after completing 40 box jump overs will be counted.
Athletes stand on the start line behind the station. Go to the wall mounted on the station with a start signal and perform handstand push-ups. After completing the handstand pushups, perform wallball shots to the wallball target installed in front of the station (in the direction of the finish mat). When the wallball shots are completed, move forward and perform dumbbell snatches, moving the dumbbell forward every 10 reps. After the dumbbell snatch, complete a 1,200 m non-motorized treadmill run and perform sit-ups on the GHD placed in front of the non-motorized treadmill. After the GHD sit-up, return to the station and perform the toes to bars.
After completing the toes to bars, the athlete moves to the box placed in front of the GHD and performs box jump overs. Just like the dumbbell snatch, after performing 10 reps, the box should be moved forward. A record of crossing the finish line after completing 40 box jump overs will be counted.
Day 3 - Individual Event 6
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Triple Dumbbell Bomb!
For Time :
50 Double DB Deadlifts 100-ft Double DB Walking Lunges 150-ft Farmer’s Carry (M: 100/ W: 70 lb) Time Cap: 9 minutes
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Notes :
Athletes stand on the start line behind the station. At the start signal, run to the dumbbells placed in front of the station and perform dumbbell deadlifts with two dumbbells. After every 10 reps, athletes move forward (10ft line forward – 50ft total). After the dumbbell deadlifts are finished, perform dumbbell walking lunges towards the starting line. The floor is divided into 10-foot sections. If the athlete performs a no-rep or puts the dumbbells down, they must return to the beginning of that section to proceed. After the dumbbell walking lunge is finished, perform the Farmers Carry in the opposite direction, towards the initial start line. Clearing this, the athletes return to the finish line and then once again to the initial start line. When the total 150ft of Farmers Carry has been completed, the dumbbells must be placed on the floor and passed through the opposite finish line. The time when the athlete passes the finish line is recognized as a record.
Athletes stand on the start line behind the station. At the start signal, run to the dumbbells placed in front of the station and perform dumbbell deadlifts with two dumbbells. After every 10 reps, athletes move forward (10ft line forward – 50ft total). After the dumbbell deadlifts are finished, perform dumbbell walking lunges towards the starting line. The floor is divided into 10-foot sections. If the athlete performs a no-rep or puts the dumbbells down, they must return to the beginning of that section to proceed. After the dumbbell walking lunge is finished, perform the Farmers Carry in the opposite direction, towards the initial start line. Clearing this, the athletes return to the finish line and then once again to the initial start line. When the total 150ft of Farmers Carry has been completed, the dumbbells must be placed on the floor and passed through the opposite finish line. The time when the athlete passes the finish line is recognized as a record.
Day 1 - Team Event 1
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Hello, Hello, Hello
For Time:
<F1> 30 Hang Power Snatches 75lb 30 Chest to Bar Pull-Ups <M1> 20 Power Snatches 155lb 20 Bar Muscle-Ups <F2/M2> 10 Synchro Squat Snatches 185 / 125lb 10 Synchro Ring Muscle-Ups Time Cap: 12 minutes
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Notes :
• Relay : F1 → M1 → F2&M2
At the start signal, the first female athlete moves to the barbell closest to the station and performs a hang power snatch. She must perform 10 reps forward-moving, returning to the station upon completion to perform a chest-to-bar pull-up. When the chest-to-bar pull-up is complete, the athlete runs to the finish mat. The second male athlete may start when the judge has signaled that the first athlete has cross the finish line. The second athlete performs a total of 20 power snatches and moves forward to the 2nd barbell after 10 reps. After the power snatch, the 2nd athlete returns to the station to perform bar muscle-ups, then run to the finish mat. The last male and female athletes may start as soon as the judge at the finish line signals. Both male and female athletes have to perform all movements in sync. 10 reps of squat snatch need to be performed and 10 reps of ring muscle-ups have to be performed in sync. The time will be recorded when both athletes cross the finish line after completing all movements.
• Relay : F1 → M1 → F2&M2
At the start signal, the first female athlete moves to the barbell closest to the station and performs a hang power snatch. She must perform 10 reps forward-moving, returning to the station upon completion to perform a chest-to-bar pull-up. When the chest-to-bar pull-up is complete, the athlete runs to the finish mat. The second male athlete may start when the judge has signaled that the first athlete has cross the finish line. The second athlete performs a total of 20 power snatches and moves forward to the 2nd barbell after 10 reps. After the power snatch, the 2nd athlete returns to the station to perform bar muscle-ups, then run to the finish mat. The last male and female athletes may start as soon as the judge at the finish line signals. Both male and female athletes have to perform all movements in sync. 10 reps of squat snatch need to be performed and 10 reps of ring muscle-ups have to be performed in sync. The time will be recorded when both athletes cross the finish line after completing all movements.
Day 1 - Team Event 2
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Team Short or Long
For Time :
100 Double-Unders 50ft Handstand Walk 1/1/1/1/1 Clean and Jerk *F: 125 / 145 / 165 / 175 / 185lb *M: 205 / 225 / 245 / 265 / 285lb **2A. (F1 → F2) 00:00 ~ 09:00 **2B. (M1 → M2) 09:00 ~ 18:00 Time Cap: 18 minutes
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Notes :
Athletes stand by the start line behind the station. Two female athletes will start first. In the relay, one female competitor starts first at the start signal. Grab a jump rope located in front of the station and complete 100 double-under by moving forward at every 50 reps, and pass a total of 50 ft of sections drawn in units of 10 ft by handstand walking. Next, the clean & jerk ladder must be completed in the order of weight, and when the last weight is lifted, the athlete crosses the finish line. Then, the remaining female athletes perform the workout in the same order and enter the finish line which becomes a record of 2A. The time the timer continues, and when the time reaches 09:00, the two male athletes will perform until the 18:00 time cap in the same way as the female athletes, and the time the last athlete crosses the finish line will be the 2B record.
The barbell arrangement is set with five female barbells from the end of the 50ft handstand walk, followed by five male barbells.
Athletes stand by the start line behind the station. Two female athletes will start first. In the relay, one female competitor starts first at the start signal. Grab a jump rope located in front of the station and complete 100 double-under by moving forward at every 50 reps, and pass a total of 50 ft of sections drawn in units of 10 ft by handstand walking. Next, the clean & jerk ladder must be completed in the order of weight, and when the last weight is lifted, the athlete crosses the finish line. Then, the remaining female athletes perform the workout in the same order and enter the finish line which becomes a record of 2A. The time the timer continues, and when the time reaches 09:00, the two male athletes will perform until the 18:00 time cap in the same way as the female athletes, and the time the last athlete crosses the finish line will be the 2B record.
The barbell arrangement is set with five female barbells from the end of the 50ft handstand walk, followed by five male barbells.
Day 2 - Team Event 3
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The video will be released soon
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Thrusters + Legless Rope Climbs
For Time, starting with female pair:
40 Thrusters (95lb) 6 Legless Rope Climbs 30 Thrusters (95lb) 4 Legless Rope Climbs 20 Thrusters (95lb) 2 Legless Rope Climbs Immediately followed by the male pair (thrusters at 135lb). Time Cap: 20 minutes
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Notes :
This event begins with the team on the start mat (behind the rig). At the sound of the beep, the women will run to the first barbell and complete 40 thrusters, sharing the work as they see fit. The non-working athlete waiting behind the designated line. After the thrusters are completed, they will run to the rope. When both teammates have reached the pull-up bar at the front of the rig, one athlete may enter and begin climbing. The pair may switch at any time; however, the non-climbing teammate must wait at the pull-up bar. After the pair completes six legless rope climbs, they will move back to the barbell and advance it to the 30 marker before beginning their next set of thrusters. The pair will continue in this pattern until they have completed the final rope climb. After the final rope climb, the pair will run over the bars to the finish.
When both women are on the finish mat, the men may enter and run to the second bar to begin their thrusters. Working in the same fashion as the women, after the last rope climb, the men will run over both bars and to the finish. When the team is on the finish mat together, time stops.
The timing chip must be worn by the final member of the team to cross the finish line.
This event begins with the team on the start mat (behind the rig). At the sound of the beep, the women will run to the first barbell and complete 40 thrusters, sharing the work as they see fit. The non-working athlete waiting behind the designated line. After the thrusters are completed, they will run to the rope. When both teammates have reached the pull-up bar at the front of the rig, one athlete may enter and begin climbing. The pair may switch at any time; however, the non-climbing teammate must wait at the pull-up bar. After the pair completes six legless rope climbs, they will move back to the barbell and advance it to the 30 marker before beginning their next set of thrusters. The pair will continue in this pattern until they have completed the final rope climb. After the final rope climb, the pair will run over the bars to the finish.
When both women are on the finish mat, the men may enter and run to the second bar to begin their thrusters. Working in the same fashion as the women, after the last rope climb, the men will run over both bars and to the finish. When the team is on the finish mat together, time stops.
The timing chip must be worn by the final member of the team to cross the finish line.
Day 2 - Team Event 4
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The video will be released soon
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Team Snatch Ladder
For Heaviest Successful Lift
(Weight in lb.) M: 185/195/205/215/225/235/245/255/265/275 (11th platform staged at 285) F: 135/140/145/150/155/160/165/170/175/180 (11th platform staged at 185) (Weight in kilograms) M: 84/88/93/98/102/107/111/115/120/124 (11th platform staged at 129) F: 61/63/65/68/70/72/75/77/79/81 (11th platform staged at 84 Time: 22 minutes
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Notes :
The pair of athletes on the first team will start standing behind the first platform. After the countdown of 3-2-1-GO, the first athlete will have 25 seconds to complete the lift. At the 25-second mark, the second athlete will have 25 seconds to lift. If an athlete is successful, they will move to stand behind the next platform. At the 50-second mark, the next pair will enter and wait behind the first platform. After a 10-second transition (at the top of the minute), the cycle begins again. This cycle continues until both men cannot complete the lift.
Athletes may take as many attempts within their allotted time as they would like. If at any point an athlete fails to complete the lift within the designated time, they will exit the field of play and their teammate will continue without them, maintaining their lifting order.
If an athlete completes the entire ladder, after the 10-second transition, they will be given the next minute as rest where they will declare the load they would like to attempt at the 11th platform. At the 11th platform, athletes will have from 0-25 seconds to make the lift.
After the men have finished, the platforms will be reset and the women will complete the workout in the same fashion.
After the women have lifted, the team’s score will be the total of each of the four teammates' heaviest successful lift.
**Scoring Note: regions lifting in KG should total each lifter’s best lift then convert to Lbs.
The pair of athletes on the first team will start standing behind the first platform. After the countdown of 3-2-1-GO, the first athlete will have 25 seconds to complete the lift. At the 25-second mark, the second athlete will have 25 seconds to lift. If an athlete is successful, they will move to stand behind the next platform. At the 50-second mark, the next pair will enter and wait behind the first platform. After a 10-second transition (at the top of the minute), the cycle begins again. This cycle continues until both men cannot complete the lift.
Athletes may take as many attempts within their allotted time as they would like. If at any point an athlete fails to complete the lift within the designated time, they will exit the field of play and their teammate will continue without them, maintaining their lifting order.
If an athlete completes the entire ladder, after the 10-second transition, they will be given the next minute as rest where they will declare the load they would like to attempt at the 11th platform. At the 11th platform, athletes will have from 0-25 seconds to make the lift.
After the men have finished, the platforms will be reset and the women will complete the workout in the same fashion.
After the women have lifted, the team’s score will be the total of each of the four teammates' heaviest successful lift.
**Scoring Note: regions lifting in KG should total each lifter’s best lift then convert to Lbs.
Day 3 - Team Event 5
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Team Far East Chipper
For Time :
50 Handstand Push-Ups W/ Handstand Hold 50 Synchro Wall-Ball Shots 20/14lb Run 400m (A) / Row 500m (B) 50 GHD Sit-Ups W/ Hanging Hold 50 Synchro Toes to Bars Row 500m (A) / Run 400m (B) * Relay FF → MM Time Cap: 22 minutes
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Notes :
Following notes will be undated soon!
Following notes will be undated soon!
Day 3 - Team Event 6
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Worm V
For Time :
50-ft Worm Lunges 40 Worm Cleans 30 Worm Synchro Burpees 40 Worm Thrusters 50-ft Worm Lunge Time Cap: 12 minutes
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Notes :
Following notes will be undated soon!
Following notes will be undated soon!
6/4 (Sat) Fran
For Time 21-15-9 :
Thrusters (95lb / 65lb)
Pull-Ups
Pull-Ups
6/4 (Sat) Isabel
For Time :
30 Snatch (135lb / 95lb)
6/5 (Sun) Amanda
For Time 9-7-5 :
Muscle-Ups
Squat Snatch (135lb / 95lb)
Squat Snatch (135lb / 95lb)
6/5 (Sun) Grace
For Time :
30 Clean and Jerk (135lb / 95lb)
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🗂 Rulebook Download
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👤 Individual Workout Descriptions Download
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👥 Team Workout Descriptions Download
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