2026 Workouts Schedule

To be announced…

After bringing the barbell in rack position in the manner deemed most appropriate, the athlete must lift the barbell overhead until fully locked out, with the feet in line, hips, knees and arms fully extended and with the barbell under control at the midline of the body. Shoulder Press, Push Press, Push Jerk or Split Jerk are permitted. In the latter case, the repetition is considered valid only after the feet are returned in line.

With the barbell in the front rack position, the athlete must perform a full squat, descending with the iliac crest below the knee, then rising with the knees and hips fully extended and the feet in line. The barbell must remain on the shoulders in the front rack position throughout the movement; the hands do not necessarily have to remain on the barbell. A Squat Clean is permitted for the first repetition of each set.

For the first repetition of each set, the athlete must perform a Deadlift to bring the barbell into a hang position. After that, each repetition must start with the barbell above the knees and arms extended. The athlete must lift the barbell until reaching a standing front rack position, with the feet in line, hips and knees fully extended and the barbell on the shoulders with the elbows in front of the barbell. Any technique is permitted for the lift: Hang Muscle Clean, Hang Power Clean, Hang Split Clean or Hang Squat Clean.

Unbroken Rule: the only permitted rest positions are high hang (without a hip lock) and front rack. All other positions are considered a break, requiring the athlete to perform the penalty before continuing.

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.

Each repetition of the Dual Db Box Step Up begins with the athlete standing in front of the box, with both feet on the floor. Holding both dumbbells in the hands in any position, but not resting on the legs, the athlete must step onto the box. Only feet may make contact with the box. The repetition is counted when both feet are on top of the box, with knees and hips fully extended and the dumbbells under control. Dropping the dumbbell in any case is a no-rep. The athlete may alternate legs as desired.

Same standard as the Dual Db Box Step Up but with only one dumbbell. The athlete can hold the dumbbell in either the right or left hand and alternate between them as desired. The athlete may not use the non-working hand or arm to assist in the lift, and they may not touch the rest of the body or the box during the repetition.

Holding both dumbbells in the hands, the athlete must perform a burpee, touching the floor with chest, thighs and dumbbells. Still holding both dumbbells in the hands, the athlete must stand up and bring the dumbbells into a lockout position overhead. The dumbbells must move directly to the final position without stopping, without passing through the rack position and without touching any part of the body other than 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 above the body’s midline. Dropping the dumbbells in any case constitutes a no-rep.

Same standard as the Dual DB Devil Press, but with a single dumbbell. The athlete can hold the dumbbell in either the right or left hand and alternate between them as desired. The athlete may not use the non-working hand or arm to assist in the lift, and they may not contact the rest of the body during the repetition.

To be announced…

To be announced…

The Walking Lunge lane is 7m long. Start with both feet behind the starting line and the barbell over your head (arms do not need to be extended and elbows locked). During each lunge, the back knee must clearly touch the floor. In the top position, both the hip and leg leading the lunge are extended. The barbell may not touch any part of the body other than the supporting hands. Pausing in the top position with the feet aligned is not required, but if the athlete does not do so, the knee and hip of the leading leg must be clearly extended. Lunges must be performed alternately. If an invalid repetition occurs, the judge will indicate the restart point. The repetition is counted when the athlete completes the 7m lane. If the athlete is interrupted by the time cap and does not complete the full 7 meters, the repetition will not be counted. No partial credit is given for completing individual lunges.

The Walking Lunge lane is 7m long. Start with both feet behind the starting line and the barbell on your shoulders in front rack position. During each lunge, your back knee must clearly touch the floor. In the top position, both your hip and the leading leg are extended. Pausing in the top position with your feet aligned is not required, but if you don’t, you must clearly extend your knee and hip on the leading leg. Lunges must be performed alternately. If an invalid repetition occurs, the judge will indicate the restart point. The repetition is counted when the athlete completes the 7m lane. If the athlete is interrupted by the time cap and does not complete the full 7 meters, the repetition will not be counted. No partial credit is given for completing individual lunges.

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 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.

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 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.

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.

Each repetition begins and ends with your arms extended and elbows locked. Your body must remain straight throughout the movement. No hunching or bending is permitted. In the top position, your elbows are locked, with your feet no wider than shoulder-width apart. In the bottom position, your chest clearly touches the floor, and your hands are completely off the ground.

The final position and the initial position coincide: 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.

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

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.

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.