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2017

2017 Individual Qualifiers
2017 Individual Finals
2017 Mixed Pairs Qualifiers
2017 Mixed Pairs Finals

2018

2018 Individual Qualifiers
2018 Individual Finals
2018 Same Sex Threes Finals
2018 Mixed Pairs Qualifiers
2018 Mixed Pairs Finals

2019

Individual Qualifiers

2019 individual qualifiers

ELITE | MIDDLE GROUND | MASTERS ELITE 35+/40+ | MASTERS MIDDLE GROUND 35+/40+ | SCALED | TEENS

Part A – Amrap 6

Ascending Ladder: 2, 2, 4, 4, 6, 6…

Power Cleans

Burpee Box Jump Overs

Elite + Elite 35 – 80/55kg

Elite 40 – 70/45kg

Middle Ground + Teens – 65/45kg

Middle Ground 40 – 60/40kg

Scaled – 50/35kg

Part B – At 8:00

500m Row For Time

Total Of 3 Lifts

0:00-3:00 – 100 Double Unders + 1RM Bench

3:00-7:00 – 100 Double Unders + 3RM Front Squat

7:00-12:00 – 100 Double Unders + 5RM Deadlift

Scaling:

Middle Ground – 75 double unders

Scaled – 150 Single Unders

ELITE

15-12-9 Overhead Squat 60/40

25′ HSW after each set

then

45 Thrusters 40/30

45 Chest To Bar

Elite RX – (a) OHS 60/40kg. (b) 25 foot HSW. (c) Thruster 40/30kg. (d) Chest To Bar Pull Ups

Elite 35 – (a) OHS 60/40kg. (b) 25 foot HSW. (c) Thruster 40/30kg. (d) Chest To Bar Pull Ups

Elite 40 – (a) OHS 50/35kg. (b) 25 foot HSW. (c) Thruster 40/30kg. (d) Chest To Bar Pull Ups

Middle Ground – (a) OHS 50/35kg. (b) 50 Foot Waiter Walk 2 x 24/16kg (c) Thruster 40/30kg. (d) Pull Ups

Middle Ground 35 – (a) OHS 50/35kg. (b) 50 Foot Waiter Walk 2 x 24/16kg (c) Thruster 40/30kg. (d) Pull Ups

Middle Ground 40 – (a) OHS 45/30kg. (b) 50 Foot Waiter Walk 2 x 24/16kg (c) Thruster 40/30kg. (d) Pull Ups

Teens – (a) OHS 45/30kg. (b) 25 foot HSW or 50 Foot Waiter Walk 2 x 24/16kg (c) Thruster 40/30kg. (d) Pull Ups

Scaled – (a) Front Squat 45/30kg. (b) 50 Foot Waiter Walk 1 x 24/16kg (c) Thruster 35/25kg. (d) KB Swings (American) 24/16kg

2018 individual FINALS

ELITE | MIDDLE GROUND | MASTERS ELITE 35+/40+ | MASTERS MIDDLE GROUND 35+/40+ | SCALED | teens

2018 mixed pairs qualifiers

ELITE | MIDDLE GROUND | MASTERS ELITE 75+/85+ | MASTERS MIDDLE GROUND 75+/85+ | SCALED

TIME CAP 11

ELITE

45 Synchro Wall Balls, 90 Cal Row

45 Synchro DL 100/70, 90 HSPU

MASTERS ELITE 75/85+

45 Synchro Wall Balls, 75 Cal Row

45 Synchro DL 90/60, 75 HSPU

MIDDLE GROUND (ALL)

45 Synchro Wall Balls, 75 Cal Row

45 Synchro DL 90/60, 75 KB STOH 1 x 24/16

SCALED

45 Synchro Wall Balls, 75 Cal Row

45 Synchro DL 80/50, 75 DB Snatch 15/10

ALL CATEGORIES

0-6

Establish a 1rm GTOH for each athlete

7-13

In alternating one minute windows, establish a max power output GTOH at a chosen weight for each athlete

Following the CFO 15.2 pattern, in three minute windows, adding two reps per window

ELITE (ALL)

0-3 – 2 rounds 

10 Synchro OH Squat 42.5/30

10 Synchro C2B Pull Ups

3-6 – 2 rounds

12…

12 …

and so on…

MIDDLE GROUND (ALL)

Synchro OH Squat 35/25

Synchro Pull Ups

SCALED

Synchro Front Squat 35/25

Synchro Burpees

2018 mixed pairs FINALS

ELITE | MIDDLE GROUND | MASTERS ELITE 75+/85+ | MASTERS MIDDLE GROUND 75+/85+ | SCALED

ELITE – TC 12

A – 30-20-10

Worm Squats 70kg + Synchro Burpees Over Worm

B – 1RM Hang Squat Snatch

MASTERS ELITE 75/85+ – TC10

A – 21-15-9

Worm Squats 60kg + Synchro Burpees Over Worm

B – 1RM Hang Squat Snatch

MIDDLE GROUND (ALL) – TC 10

A – 21-15-9

Worm Squats 60kg + Synchro Burpees Over Worm

B – 1RM Hang Snatch

SCALED – TC 10

A – 21-15-9

Worm Squats 50kg + Synchro Burpees Over Worm

B – 1RM Hang Snatch

ELITE – TC 10

6 rounds as a relay

60 double unders + 20 DB Snatch 22.5/15

Then 30 BMU

MASTERS ELITE – TC 8

6 rounds as a relay

50 double unders + 15 DB Snatch 22.5/15

Then 20 BMU

MIDDLE GROUND (ALL) – TC 8

6 rounds as a relay

50 double unders + 15 DB Snatch 22.5/15

Then 20 C2B or 40 Pull Ups

SCALED – TC 8

6 rounds as a relay

50 single unders + 12 DB Snatch 22.5/15

Then 20 Pull Ups or 40 Assisted Pull Ups

ELITE – TC 8

100 Cal Bike

100ft Sychro Regionals Walking Lunge 2 x 22.5/15

100ft HSW

MASTERS ELITE – TC 6

75 Cal Bike

75ft Sychro Regionals Walking Lunge 2 x 22.5/15

75ft HSW

MIDDLE GROUND (ALL) – TC 6

50 Cal Bike

100ft Synchro OH Walking Lunge 1 x 22.5/15

200ft Bear Crawl

SCALED – TC 6

50 Cal Bike

100ft Synchro Walking Lunge 1 x 22.5/15

200ft Bear Crawl

1 Macho Worm = 3 Worm Cleans, 3 Squats + 3 STOH

ELITE – TC 8

6-4-2 Macho Worm

20 Synchro TTB after each set

MASTERS ELITE 75/85+ – TC 6

4-3-2 Macho Worm

15 Synchro TTB after each set

MIDDLE GROUND (ALL) – TC 6

4-3-2 Macho Worm

20 TTB after each set

SCALED – TC 6

4-3-2 Macho Worm

30 Synchro Sit Ups

2018 same sex threes (finals only)

COMPETE (RX + Strong Intermediate) | Throwdown (intermediate + strong scaled)

THROWDOWN

TIME CAP 6

33 Hang Power Clean 65/45

33 Front Squat 65/45

33 STOH 65/45

COMPETE

TIME CAP 8

33 Hang Power Clean 80/55

33 Front Squat 80/55

33 STOH 80/55

Both categories

emom resting two partners complete 5 synchro down ups while working partner holds bar in full hang or front rack

Three part workout

Part A, for max load – 0-2 minutes

ALL CATEGORIES

Complete 3 snatches at the same weight

Part B, Amrap 2, 2-4 minutes

ELITE + MIDDLE GROUND

Toes To Bar

SCALED 

10 Burpees over a bar

20 Hanging knee raises

Part C, for max output – 4-6 minutes

ALL CATEGORIES

Clean + Jerk at weight used in ATHROWDOWN

0-8

2,000m Row

8-13 – Time Cap 5

A – 30 KB Swing 24/16, 12 BBJ 24/20

B – 24 KB OH Lunge 1 x 24/16, 12 BBJ

C – 18 KB GTOH 1 x 24/16, 12 BBJ

COMPETE

0-12

3,000m Row

12-18 – Time Cap 6

A – 36 KB Swing 24/16, 12 BBJ 24/20

B – 27 KB OH Lunge 2 x 24/16, 12 BBJ

C – 18 KB GTOH 2 x 24/16, 12 BBJ

THROWDOWN

TIME CAP 12

150m Run, 60 Stretcher DL 50/25

400m Run, 90 DB Snatch 22.5/15

150m Bear Crawl Relay, 400m Stretcher Carry

COMPETE

TIME CAP 13

150m Run, 60 Stretcher DL 75/50

400m Run, 120 DB Snatch 30/22.5

150m Bear Crawl Relay, 400m Stretcher Carry

THROWDOWN

TIME CAP 6

3 rounds as a relay

30 DB Squats 22.5/15, 50/30m Empty Sled Push

3 rounds as a relay

20 DB Squats, 50m Sled Push 15kg/empty

COMPETE

TIME CAP 8

3 rounds as a relay

30 DB Squats 22.5/15, 50/30m Empty Sled Push

3 rounds as a relay

20 DB Squats, 50m Sled Push 15kg/empty

3 rounds as a relay

20 DB Squats, 50m Sled Push 25/15

2018 individual qualifiers

ELITE | MIDDLE GROUND | MASTERS ELITE 37+ | MASTERS MIDDLE GROUND 37+ | SCALED

ALL CATEGORIES

14 minute max row for metres

E2MOM

2 Deadlift 120/90 + 8 BBJO – ALL ELITE

2 Deadlift 100/70 + 8 BBJO – ALL MIDDLE GROUND

2 Deadlift 80/55 + 8 BBO – SCALED

Three part workout

Part A, for max load – 0-2 minutes

ALL CATEGORIES

Complete 3 snatches at the same weight

Part B, Amrap 2, 2-4 minutes

ELITE + MIDDLE GROUND

Toes To Bar

SCALED 

10 Burpees over a bar

20 Hanging knee raises

Part C, for max output – 4-6 minutes

ALL CATEGORIES

Clean + Jerk at weight used in A

Two Part workout

Part A – Amrap 4

ELITE + MIDDLE GROUND

10 Power Snatch 35/25 + 10 Wall Balls 9/6

SCALED

10 Power Snatch 30/20 + 10 Wall Balls 9/6

Rest Two minutes

Part B – Amrap 4

ELITE

5 Thrusters 60/40 + 5 Bar Muscle Ups

MIDDLE GROUND

5 Thrusters 50/35 + 7 C2B/Pull Ups

SCALED

5 Thrusters 35/25 + 7 Jumping Pull Ups

2018 individual FINALS

ELITE | MIDDLE GROUND | MASTERS ELITE 37+ | MASTERS MIDDLE GROUND 37+ | SCALED

ALL CATEGORIES

0-4m – Establish a 10rm Push Press

4-8m – Establish a 10rm Back Squat

8-12m – Establish a 10rm Deadlift

Score is the total of all three lists

ALL CATEGORIES

8 Minute Max Cal Bike

At 2:00 – perform 2 rounds of:

12 thrusters 40/30kg + 9 BBJO 24/20″

LW-2

Two Part workout

Part A – Amrap 1

ELITE + MASTERS ELITE

Bar Muscle Ups

MIDDLE GROUND (all)

C2B – Male

Pull Ups – Female

SCALED

HRPU – Male

Push Ups To Plate – Female

Part B

ELITE

In a 3 minute window:

30/20 cal ski + amrap KB OH Squats 32/24

Rest 1 and repeat

MASTERS ELITE

In a 2:30 minute window:

24/16 cal ski + amrap KB OH Lunges 32/24

Rest 1 and repeat

MIDDLE GROUND

In a 2:30 minute window:

24/16 cal ski + amrap KB OH Lunges 24/16

Rest 1 and repeat

SCALED

In a 3:00 window:

24/16 cal ski + amrap goblet lunges 24/16

Rest 1 and repeat

LW-2

Two Part workout

Part A – Amrap 1

ELITE + MASTERS ELITE

Bar Muscle Ups

MIDDLE GROUND (all)

C2B – Male

Pull Ups – Female

SCALED

HRPU – Male

Push Ups To Plate – Female

Part B

ELITE

In a 3 minute window:

30/20 cal ski + amrap KB OH Squats 32/24

Rest 1 and repeat

MASTERS ELITE

In a 2:30 minute window:

24/16 cal ski + amrap KB OH Lunges 32/24

Rest 1 and repeat

MIDDLE GROUND

In a 2:30 minute window:

24/16 cal ski + amrap KB OH Lunges 24/16

Rest 1 and repeat

SCALED

In a 3:00 window:

24/16 cal ski + amrap goblet lunges 24/16

Rest 1 and repeat

ELITE

18 TTB, 18 KB Snatch 32/24kg, 42m Sandbag Carry 75/50kg

18 TTB, 18 KB Snatch 32/24kg, 28m Sandbag Carry 75/50kg

18 TTB, 18 KB Snatch 32/24kg, 14m Sandbag Carry 75/50kg

10 minute cap

MASTERS ELITE

21 TTB, 18 KB Snatch 32/24kg, 42m Sandbag Carry 75/50kg

21 TTB, 18 KB Snatch 32/24kg, 28m Sandbag Carry 75/50kg

7 minute cap

MIDDLE GROUND

15 TTB, 18 KB Snatch 24/16kg, 42m Sandbag Carry 75/50kg

15 TTB, 18 KB Snatch 24/16kg, 28m Sandbag Carry 75/50kg

SCALED

18 KB Swing 24/16kg. 18 KB SDHP 24/16kg, 42m Sandbag Carry 75/50kg (from a box)

18 KB Swing 24/16kg. 18 KB SDHP 24/16kg, 28m Sandbag Carry 75/50kg

8 minute cap

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2017 winter soldiers mixed pairs QUALIFiers

elite | middle ground | masters (75+)

ALL CATEGORIES

For Time

50 Burpee Box Jump Over 24″

while partner holds dead hang

100 Thrusters 20kg

while partner holds bar overhead

1,000m Row

While partner holds 2 KB, 24/16,  in FR (elbows down, hands touching)

In a 12 minute window

ALL CATEGORIES

Partner A completes

10 rounds

10 Wall Balls 9/6kg

20 Double Unders

Then Partner B completes

30 C+J 75/50 – ELITE

30 C+J 60/40 – MIDDLE GROUND + MASTERS

In remaining Time

Amrap of

BMU – ELITE

Pull Ups – MIDDLE GROUND + MASTERS

For Time

ELITE

21-15-9

Deadlifts 120/90

42-30-18

HSPU

while partner holds HS

MIDDLE GROUND + MASTERS

21-15-9

Deadlifts 90/65

15-12-9

Wall Walks

while partner holds HS

2017 winter soldiers mixed pairs FINALS

elite | middle ground | masters (75+)

For Time

ELITE

100 Double Unders

50 Cal Bike

100 Double Unders

50 Cal Row

100 Double Unders

50 Cal Ski

MIDDLE GROUND + MASTERS

100 Double Unders

50 Cal Bike

80 Double Unders

40 Cal Row

60 Double Unders

30 Cal Ski

For Time

ELITE

 50 TTB

30 Deadlift 120/90

100 Wall Balls 9kg

20 Hang Squat Clean 80/55

MIDDLE GROUND + MASTERS

40 TTB

30 Deadlift 10/75

80 Wall Balls 9kg

20 Hang Squat Clean 60/40

8 Rounds For Time, You Go I Go

ELITE

14/10 Cal Ski

9 Thrusters 50/35

MASTERS + MIDDLE GROUND

12/8 Cal Ski

9 Thrusters 40/30

11 Minute Amrap

ELITE

Partner A completes

21-15-9

OH Squat 50/35 + Box Jump Over 24/20

Partner B completes

30 DB Squat Snatch 30kg + 30 BBJO 24/20

Amrap in time remaining of:

10m HS Walk + 10 Synchro Front Squat 50/35

MIDDLE GROUND + MASTERS

Partner A completes

21-15-9

OH Squat 40/30 + Box Jump Over 24/20

Partner B completes

30 DB Snatch 30kg + 20 BBJO 24/20

Amrap in time remaining of:

15 Push Press 40/30 + 10 Synchro Front Squat 40/30

For Time

Partner A

400m run + 18 Pistols/24 DB Goblet Squat 30/22.5 + 20 SDHP 50/35 + 15 Pull Ups

Partner B

400m run + 18 Pistols/24 DB Squats +

20 SDHP + 12 Pull Ups

First two parts in a weight vest

Partner A

200m run + 12 Pistols/18 DB Squats +

10 SDHP + 9 C2B

Partner B

200m run + 6 Pistols/12 DB Squats +

10 SDHP + 6 BMU

For Time

Partner A

400m run + 40 Pistols +

20 SDHP 60/40 + 15 Pull Ups

Partner B

400m run + 30 Pistols +

20 SDHP + 12 C2B

Partner A

200m run + 20 Pistols +

10 SDHP + 9 C2B

Partner B

200m run + 10 Pistols +

10 SDHP + 6 BMU

All in a weight vest 10/7kg

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2017 BFMG Individual qualifiers

single category event

Amrap 15

50 Double Unders

35 Wall Balls 9/6kg

15 Power Snatch 35/25kg

Amrap 15

50 Double Unders

35 Wall Balls 9/6kg

15 Power Snatch 35/25kg

3 RFT

15 Thrusters 42.5/30

12 TTB

9 Burpee Box Jump Over

2017 BFMG Individual finals

single category event

A – In a 7 minute window for time

13-11-9-7-5-3-1

Deadlifts 125/82.5

Burpee Box Jumps 30/24

B – At 7 minutes

Amrap 1

Strict CTB/Strict Pull Ups

A – In a 5 minute window for time

25/20 Cal Assault Bike

30 Double KB FR Lunge (2×24/16)

25/20 Cal Bike

Rest 5-7

B – In a 5 minute window for time

25 TTB

25/20 Cal Ski

25 Double KB STOH from FR

3 RFT

300m Row

30 Wall Balls 9/6kg

30 Box Jump Overs 24/20

For Time

20 Thrusters 50/35

20 Hang Clean 50/35

20 STOH 50/35

20 Front Squat 50/35

20 DUs after each round

5 Rope Climbs

35 Power Snatch 35/25

35 Cal Row

3 Rope climbs

25 Thrusters 55/40

25 Cal Ski

1 Rope Climb

15 Hang Power Clean 75/55

15 Cal Bike

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