POWER ENDURE

TEAMS

(Two Separate Scores)
Part One: POWER ENDURE
For Time: (One score of all four times combined)
5k Run

Part Two: POWER ENDURE 2.0
Max Reps in One Set on Rings with 1:00 CAP: (One score of all four times combined)
RX: Muscle Ups
Intermediate/ Scaled: Chest to Ring Pull Ups


INDIVIDUALS

(Two Separate Scores)
Part One: POWER ENDURE
For Time
5k Run

Part Two: POWER ENDURE 2.0
Max Reps in One Set on Rings with 1:00 CAP
RX/ Masters 35-39: Muscle Ups
Intermediate/ Masters 40-49: Chest to Ring Pull Ups
Scaled/ Teen/ Masters 50+: Chin Above Ring Pull Ups


MOVEMENT STANDARDS

5K Run

For the run, each athlete will receive a disposable chip timer at check in. All athletes will begin at the same time and the same timing station. Each athletes' time will begin once they cross the timing pad and will end when the route is complete back at the same timing pad.

Muscle Ups

In the muscle-up, the athlete must 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 above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. When consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

Chest to Ring Pull Ups

In the chest-to-ring pull-up, dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the rings below the collarbone.

Chin Over Ring Pull Ups

In the chin-over-ring pull-up, dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin be above the horizontal plane of the top of the rings. 

POWER CHOKE

TEAMS

In Same Gender Pairs M/M and F/F (One score of pairs reps combined)
3:00 AMRAP
Front Squat
Pairs may share work as needed. No minimum or maximum.
 

LOADS

RX: 205/115
Intermediate/ Scaled: 175/105


INDIVIDUALS

Front Squats 20 total reps. One rep is performed every :15 for 5:00.
Tie Break: If/ when the athlete drops the bar they may perform max Deadlift in time remaining of the current :15 clock. If any athlete completes all 20 reps, they may perform max reps front squats in :15 from 5:00-5:15 without dropping the barbell.

LOADS

RX/ Masters 35-39: 225/135
Intermediate/ Masters 40-49: 195/115
Scaled/ Teen/ Masters 50+: 165/105


MOVEMENT STANDARDS

Front Squat

In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean will count as the first repetition as long as all the above requirements are met.

POWER PULL

TEAMS

In Same Gender Pairs M/M and F/F (One score of pairs reps combined)
12:00 AMRAP
P1 completes one round of
10 Snatches (Any Variation)
Sled Pull 53 yards down, 53 yards back
P2 completes one round of
10 Snatches (Any Variation)
Sled Pull 53 yards down, 53 yards back

LOADS
Snatch any variation
RX: 135/95
Intermediate/ Scaled: 115/75

Sled Pull
RX: 115/75
Intermediate: 95/65


INDIVIDUAL

8:00 AMRAP
10 Snatches (Any Variation)
Sled Pull 53 yards down, 53 yards back
Scores is total reps completed

LOADS
Snatch any variation
RX/ Masters 35-39: 135/95
Intermediate/ Masters 40-49: 115/75 Scaled/ Masters 50+: 95/65

Sled Pull
RX/ Masters 35-39: 115/75
Intermediate/ Masters 40-49: 95/65
Scaled/ Teen/ Masters 50+: 75/55


MOVEMENT STANDARDS

Snatch

The barbell begins on the ground and must be lifted overhead in one smooth motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. No part of the body other than the feet may touch the ground during the repetition. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. This is not a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a “no rep.” A power snatch, muscle snatch, split snatch, or squat snatch is permitted, so long as all requirements are met.

Sled Pull

The athlete may grab the sled straps in any manner they choose. The athlete will run walk from sideline to sideline (53 yards each direction). The athlete will remove the weights from the barbell and place them onto the sled. The sled must complete cross the sideline before the athlete can turn around or remove the weights. The sled pull will contribute 10 points/ reps per round. The points/ reps will include the two sets of numbers on the field, the two sets hash marks and the two sidelines.

POWER 40

TEAMS

For Time: 15:00 CAP
In Same Gender Pairs M/M and F/F (Two scores for this event. One timed score per pair)
Partner 1 Performs
40/28 Calories Assault Bike
40 Box Jump Overs
40 One Arm DB Hang Clean and Shoulder to Overhead (alternate arms every five reps)
40 yards Overhead Walking Lunge (20 yards one arm, 20 yards other arm)
then Partner 2 Performs  
40 yards Overhead Walking Lunge (20 yards one arm, 20 yards other arm)  
40 One Arm DB Hang Clean and Shoulder to Overhead (alternate arms every five reps) 
40 Box Jump Overs
40/28 Calories Assault Bike

LOADS
One Arm Dumbbell Hang Clean and Shoulder to Overhead and Lunge
RX: 70/50
Intermediate/ Scaled: 50/35

HEIGHT
RX: 30/24
Intermediate/ Scaled: 24/20 (May Step Up)


INDIVIDUALS

For Time: 12:00 CAP
40/28 Calories Assault Bike
40 Box Jump Overs
40 One Arm DB Hang Clean and Shoulder to Overhead (alternate arms every five reps)
40 yards One Arm Overhead Walking Lunge (20 yards one arm, 20 yards other arm)
40 yard run 

LOADS
One Arm Dumbbell Hang Clean and Shoulder to Overhead and Lunge
RX/ Masters 35-39: 70/50
Intermediate/ Masters 40-49 50/35
Scaled/ Teen/ Masters 50+: 35/25

HEIGHT
RX/ Masters 35-39: 30/24
Intermediate/ Masters 40-49: 24/20
Scaled/ Teen/ Masters 50+: 24/20 (May Step Up)


MOVEMENT STANDARDS

One Arm Dumbbell Hang Clean and Shoulder to Overhead

After the dumbbell is lifted off the floor, the athlete must pause with the dumbbell at the hang position, either at his or her side or between the legs. From there, the athlete may perform a muscle clean, power clean, squat clean or split clean, so long as the dumbbell comes up and makes contact with the shoulder before being lifted overhead. Once at the shoulder, the athlete may get the dumbbell overhead any way he or she chooses. Shoulder press, push press, push jerk and split jerk are all permitted. The non-working hand may not come into contact with the body or the dumbbell while the dumbbell is being lifted. Athletes may use two hands while lowering the dumbbell between reps. At the top, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. If a split jerk is performed, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead. Each round, athletes must perform 5 repetitions on one arm, then switch and perform the next 5 with the other arm. The weight must remaining in the athletes hand until it is below the waistline. Dropping of the dumbbell higher than the waistline will result in a no rep.

Box Jump Overs

There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

Box Step Overs (Scaled/ Teen/ Masters 50+)

There is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box. The athlete may step up or jump on top of the box and then jump or step down on the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

One Arm Overhead Walking Lunge

Each lunge begins with the weight overhead, the feet together, and the athlete standing tall. The trailing knee must make contact with the ground at the bottom of each lunge. The weight must remain overhead for the duration of the repetition. The rep ends with the weight still overhead and the athlete standing tall with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep. If at any point the weight is dropped or comes into contact with the opposite hand, head or body, the athlete must restart from where they completed the prior rep. The weight must remaining in the athletes hand until it is below the waistline. Dropping of the dumbbell higher than the waistline will result in a no rep. If the athlete drops the dumbbell from higher than the hips, athlete must restart from the last 5-YARD (15-ft). increment they crossed.