2024 Workouts Schedule

Each rep must start with the barbell on the ground and finish above the collarbones. In the final position, the feet are in line, the knees and hips must be extended and the elbows above the barbell. The grip of your hands on the barbell must be narrower than the width of your feet. Touch and go is allowed but bouncing is not allowed. In the event of a barbell drop, the barbell must be still on the floor before starting with the next rep.

Each rep must start with the barbell on the ground and finish above your head. In the final position the feet are in line, the knees, hips and arms must be extended with the barbell on the midline of the body, with the head at least in line with the arms and the load in control. It is allowed to perform the lift with any technique.

In the first rep of each set, the athlete must perform a Deadlift to bring the barbell into the hang position. After that, each rep must start with the barbell above the knees and arms extended and finish above the head without interruption, without passing from the rack position and without touching any part of the body except the hands holding it. In the final position the feet are in line, the knees, hips and arms must be extended with the barbell on the midline of the body, with the head at least in line with the arms and the load in control. You are allowed to perform the lift with any technique: Muscle Snatch, Power Snatch, Split Snatch or Squat Snatch.

Unbroken Rule: the only rest positions allowed are high hang (no lock on the hips) and overhead. All other positions will be considered as a break, forcing the athlete to perform the penalty before continuing.

In the first rep of each set, the athlete must perform a Deadlift to bring the dumbbells into a hang position. After that, each rep must start with the dumbbells in the hang position and finish above the head passing through the full squat position. In the bottom position it is mandatory to go beyond the parallel with the iliac crest below the knee line, while in the final position you must extend the knees, hips and arms with the dumbbells in control and in line or slightly behind the midline of the body. Feet must be in line. Once the bottom position has been reached, to move on to the final position, the movement must be continuous and fluid, no pauses or redeps are allowed. Dropping dumbbells is never permitted, from any height. In case of a drop, the rep must be repeated.

In the first rep of each set, the athlete must perform a Deadlift to bring the kettlebell to the hang position. After that, each rep must start with the kettlebell in the hang position, gripped with both hands, and finish above the head without interruption, without passing from the rack position and without touching any part of the body except the hands holding it. In the bottom position your wrists should touch your thighs and the kettlebell should pass over the line of your heels. In the final position the feet are in line, the knees, hips and arms must be extended with the kettlebell at the midline of the body, with the head at least in line with the arms and the load in control. Dropping the kettlebell is never allowed, from any height. In case of a drop, the repetition must be repeated.

The athlete must perform a full squat, with the iliac crest below the knee line, after which he must hit the assigned target with the ball. In the first rep of each set the athlete must pick up the ball from the ground when it is still, it is not allowed to pick it up during the bounce.

The athlete must perform the burpee with his body within the space delimited by the barbell plates. In the bottom position your thighs and chest should clearly touch the floor. During the jump, the feet do not necessarily have to leave the ground at the same time, but there must be a moment in which both feet are off the ground. The repetition is counted once the athlete lands on the opposite side of the barbell.

In this movement the athlete must jump on top of the box. Body extension above the box is required. The jump must be performed by taking both feet off the ground at the same time and only the feet can touch the box. Step-up is not permitted. The athlete can land on top of the box with both or just one of his feet and can descend as he prefers (jump or step).

The final and initial position coincides: the athlete must have his arms extended, his shoulders in line with the body and the only part of the body that touches the wall are the feet, which can never leave the panel. In the bottom position it is mandatory to touch the mat with your head. The entire hand must remain within the area of ​​the mat throughout the repetition.

The start position is with the athlete hanging from the bar with his feet off the floor and his arms extended. In the final position the athlete must clearly exceed the horizontal plane of the bar with his chin. It is allowed to perform the movement in any style: Strict, Kipping or Butterfly.

The start position is with the athlete hanging from the bar with his feet off the ground and his arms extended. In the final position the athlete must clearly touch the bar with his chest. Contact must occur below the collarbone. It is allowed to perform the movement in any style: Strict, Kipping or Butterfly.

The start position is with the athlete hanging from the bar with his feet off the ground and his arms extended. In the final position the athlete must be in control of the bar with arms extended and shoulders above or slightly beyond the bar. The athlete must go through a portion of a dip. During the kipping phase, it is not permitted to move your feet beyond the horizontal line of the bar.

The athlete must climb the entire length of the rope until he touches with one hand the hook where it is fixed. The descent must be done under control, so both hands must be on the rope for the entire descent until both feet touch the floor.

You can start sitting on the bike but you cannot pedal until the start. The monitor must be reset before the start exclusively by the judge. At the start the athlete begins to pedal until the monitor shows the required score.