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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

2019 individual FINALS

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

DT+

Elite/RX

3 Rounds Barbell DT 70/50

90 Wall Balls 

3 Rounds Dumbell DT 22.5/15

150 Double Unders

Middle Ground

3 Rounds Barbell DT 60/40

60 Wall Balls 

3 Rounds Dumbell DT

120 Double Unders

Scaled

3 Rounds Barbell DT 50/35

60 Wall Balls 

3 Rounds Dumbell DT (single arm OH)

120 Single Unders

Gymnastics

Elite/RX

25 DB Snatch 30/22.5

40 Chest To Bar

25 DB Snatch

20m HSW

25 DB Snatch

10 Bar Muscle Ups

Middle Ground

25 DB Snatch 22.5/15

20 Pull Ups

25 DB Snatch

20 DB Push Press 22.5/15 x 2

25 DB Snatch

20 Chest To Bar

Scaled

25 DB Snatch 22.5/15

20 Down Ups

25 DB Snatch

20 DB Push Press 1 x 22.5/15

25 DB Snatch

20 Pull Ups

Lunge

Elite/RX

6m DB Regional Lunge 2 x 22.5/15

15 DB Burpee Box Overs

6m DB Regionals Lunge

30 DB Squats

6m DB Regionals Lunge

15 DB BBJO

6m DB Regionals Lunge

Middle Ground

6m DB FR Lunge 2 x 22.5/15

9 DB Burpee Box Overs

6m DB FR Lunge 2 x 22.5/15

30 DB Squats

6m DB FR Lunge 2 x 22.5/15

9 DB BBJO

6m DB FR Lunge 2 x 22.5/15

 

Scaled

6m DB FR Lunge 1 x 22.5/15

9 DB Burpee Box Overs

6m DB FR Lunge 1 x 22.5/15

30 DB Squats

6m DB FR Lunge 1 x 22.5/15

9 DB BBJO

6m DB FR Lunge 1 x 22.5/15

D-Ball

Elite/RX

30 Toes To Bar

3 rounds of

10m D-Ball Carry, 10 D-Ball Clean 60/40

 

Middle Ground

24 Toes To Bar

3 rounds of

10m D-Ball Carry, 8 D-Ball Clean 60/40

 

Scaled

3 rounds

30 Sit Ups

20m D-Ball Carry 60/40

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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