2025 Workouts Schedule

The athlete with the barbell in the overhead position must perform a full Squat until the iliac crest descends below the horizontal line of the knees and then ascends with knees and hips in full extension and with feet in line. In the top position the barbell must be in control and in line or slightly behind the midline of the body, with the feet must be in line. A Squat Snatch is permitted in the first rep of each set.

The barbell must start from the ground and reach above the head without interruption, without passing from the rack position and without touching any part of the body except the hands that support it. In the final position the feet are in line, the knees, hips and arms must be extended with the barbell in the midline of the body, with the head at least in line with the arms and the load in control. Lifting is allowed in any technique: Muscle Snatch, Power Snatch, Split Snatch or Squat Snatch.

The barbell must start from the ground and arrive on the shoulders. Once the barbell has been received, the athlete must get up and finish the movement in a standing position, with hips and knees fully extended and the barbell on the shoulders with the elbows in front of the bar and feet in line. Lifting is allowed in any technique: Muscle Clean, Power Clean, Split Clean or Squat Clean.

The athlete must lift the barbell from the ground up until knees and hips are fully extended and shoulders are behind the barbell line. The hand grip on the barbell must be wider than the feet (Sumo Deadlift is not allowed). Touch-and-go is allowed but bouncing the barbell on the ground is not allowed. In case of a drop, the barbell must be stable on the ground before starting with the next repetition.

Each repetition must start with the dumbbells in front rack position and finish in full lockout overhead passing through the full Squat position. In the bottom position it is mandatory to cross parallel with the iliac crest below the line of the knees, while in the top position you must extend knees, hips and arms with the dumbbells in control and in line or slightly behind the midline of the body. The feet must be in line. In the first rep of each set, a Cluster is permitted. Once the bottom position is reached, to move to the final position, the movement must be continuous and fluid; no pauses or re-dips are allowed. In any case, dropping the dumbbell constitutes a no-rep.

Same standard as the Dual Db Thruster but with only one dumbbell. The athlete can take the dumbbell with the right or left hand and alternate them as desired. Changing hands can only be done after returning the dumbbell to the ground. The athlete may not use the non-working hand or arm to assist in the lift and may not make contact with the rest of the body during the repetition.

The athlete must bring the dumbbells from the shoulders to lockout position above the head, with feet in line, hips, knees and arms fully extended and with the barbell in control on the midline of the body. Shoulder Press, Push Press, Push Jerk or Split Jerk are allowed. In the latter case, the repetition is considered valid only after returning the feet in line. In any case, dropping the dumbbell constitutes a no-rep.

The athlete starts with both feet behind the starting line and with the dumbbells in overhead position. During each lunge the back knee must clearly touch the floor. In the upper position, the hip and the leg that command the lunge are both extended. It is not required to pause in the upper position by aligning the feet but, if the athlete does not do it, the extension of the knee and hip of the leading leg must be clear. The lunges must necessarily be performed alternating the leading leg. In case of invalid repetition, the judge indicates the restart point. In any case, dropping the dumbbell constitutes a no-rep.

Same standard as Dual Db Overhead Walking but with just one dumbbell. The athlete can take the dumbbell with the right or left hand and alternate them as desired. Changing hands can only be done after returning the dumbbell to the ground. The athlete may not use the non-working hand or arm to assist in the lift and may not make contact with the rest of the body during the repetition.

In the first rep of each set, the athlete must perform a Deadlift to bring the dumbbells into the hang position. After that, each rep must start with the dumbbells in the hang position (between or outside the legs) and must finish with the dumbbells locked above the head. The dumbbells have to go directly from the initial position to the final position without interruption, without passing from the rack position and without touching any part of the body except the hands holding them. In the final position the athlete is in complete lockout, with feet in line, knees, hips and arms fully extended and the dumbbells directly over the midline of the body. In any case, dropping the dumbbell constitutes a no-rep.

The dumbbell starts on the ground with both heads in contact with the floor. The athlete must lift the dumbbell above the head in one motion. A Clean and Jerk is not allowed. Touch-and-go is allowed, bouncing is not. The athlete must alternate arms after each repetition and may not alternate until a valid rep is achieved. The change of arm can occur with the dumbbell in any position. The athlete cannot use the hand or arm that are not working to assist in the lift and cannot let them come into contact with the rest of the body during the repetition. In the final position the athlete is in complete lockout, with feet in line, knees, hips and arms fully extended and the load directly over the midline of the body. In any case, dropping the dumbbell constitutes a no-rep.

The athlete must perform a full Squat, with the iliac crest below the knee line, and after that he or she must hit the assigned target with the ball. In the first repetition 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 while rebounding.

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 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 starting position is with the athlete hanging from the bar with feet off the ground and arms extended. Each repetition begins with the heels behind the vertical line of the bar. In the final position, the athlete must clearly touch with both feet the section of the bar between the hands. The feet do not need to touch at the same time, but there must be a moment when both feet are touching the bar.

The starting position is with the athlete hanging from the bar with feet off the ground and arms extended. Each repetition begins with the heels behind the vertical line of the bar. In the final position, the athlete must bring the knees up until they cross the horizontal line of the iliac crest.

Same standard as Handstand Push-up but no kipping allowed. Therefore, hips and knees must remain extended throughout the repetition.

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 go outside the panel. In the bottom position it is mandatory to touch the mat with your head. During the repetition it is allowed to touch the wall with your back to perform the kipping. The entire hand must remain within the area of the mat throughout the repetition.

The Handstand Walk lane is 7m long with seven 1-meter consecutive segments. Kick up with both hands (entire hand, including palm and fingers) on the floor behind the line of the segment being attempted. Stepping over the line or landing with the hands on or over the line will not count. The athlete must walk forward. Coming down from the hands at any time requires a restart from behind the last segment successfully completed. A segment is completed when both hands, including palms and fingers, cross the line and touch the floor before the feet touch the ground. The athlete must handstand walk across the line; jumping both hands over the line to finish a segment is not allowed. One repetition is credited when the athlete completes the 7m lane. If the athlete is time-capped and does not complete the full 7 meters, the repetition will not count. There is no partial credit for completing single segments.

Each repetition begins and ends with the athlete lying down, with chest, feet and thighs touching the ground. In the top position, the athlete must touch the wall with the torso (from the navel up). The descent must be in control until chest and thighs are on the ground.

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. 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). Only athletes in the Beginner division are also allowed to step-up.

Each rep of the Shuttle Run is 14m (7m down + 7m back). Each rep starts with the feet clearly behind the start line. At each turnaround, both feet and one hand must touch the ground over the line before the athlete may return. Stepping on or touching the line will not count. On the final Shuttle Run of each round, the athlete must simply pass the line. If the athlete is time-capped and does not complete the full 14 meters, the repetition will not count. There is no partial credit for completing 7 meters.

Each jump of the athlete must be matched by a passage of the rope under the body. The rope must rotate forward.

Each jump of the athlete must be matched by two passages of the rope under the body. The rope must rotate forward.