Fight of the Fittest


Event #7

Elite/Competitive Teams/Masters Teams

Sunday, June 25

Musclen N Hustlin (100 points)
Chipper (14 min Time Cap)
Elite
25’ Overhead Walking Lunge (45/25)
30 Thrusters (115/75)
25’ Shuttle Run (x10)
30 Deadlifts (115/75)
25’ Overhead Walking Lunge (45/25)
15 Ring Muscle Ups
20 Alt Pistols + 10 Burpees on plate
15 Alt Pistols + 10 Burpees on plate
10 Alt Pistols + 10 Burpees on plate
Cross finish line with plate
Competitive/Masters Teams
25’ Overhead Walking Lunge (45/25)
50 Thrusters (115/75)
25’ Shuttle Run (x10)
50 Deadlifts (115/75)
25’ Overhead Walking Lunge (45/25)
20 Ring Muscle Ups
20 Alt Pistols + 10 Burpees on plate
15 Alt Pistols + 10 Burpees on plate
10 Alt Pistols + 10 Burpees on plate
Cross finish line with plate
Scaled Teams
25’ Weighted Walking Lunge (35/25)
50 Thrusters (95/65)
25’ Shuttle Run (x10)
50 Deadlifts (95/65)
25’ Weighted Walking Lunge (35/25)
60 Kettlebell Swings (16/12)
20 Air Squats + 10 Burpees on plate
15 Air Squats + 10 Burpees on plate
10 Air Squats + 10 Burpees on plate
Cross finish line with plate
Work out description

For partner divisions, one partner will work through the reps while the other partner rests. Athletes may alternate at any time. Athletes must progress through the workout as shown above, completing all reps of one movement before starting the next. At the count of 3, 2, 1…Go, athletes will start weighted walking lunges with a plate (overhead for elite/comp/masters) for 25’. Athletes must cross the end line with both feet and place the plate down on the mat. Athletes will then complete the designated thruster reps before moving to shuttle runs (25’ lengths). After the completed 10th run, the athletes continue back to the platform for the deadlift reps and then pickup the plate for another 25’ set of weighted walking lunges. The plate must be set down after the last line before athletes begin the muscle up reps (elite/comp/masters) or kettlebell swings (open teams). When the last rep is completed, athletes must pickup the plate, carry it to the matting where the squat/burpees are to be done. Athletes will do 20 alternating pistols (20 air squats for open teams) then 10 burpees onto the plate. Athletes must advance the plate to the next marker after each set is complete. After the final burpee, athletes must pickup the plate and cross the finish line. Time will be recorded when athlete is across the finish line (both partners must cross in partner divisions. 10 Burpee penalty for dropping the plate uncontrolled at any time.

Movement standards

Walking Plate Holding Lunge (open teams only): Each lunge begins with the feet together, and using the arms only to hold the plate to the athlete’s chest. The trailing knee must make contact with the ground at the bottom of each lunge. Each rep ends with the athlete standing tall with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep. Shuffle steps between reps are not allowed. If the athlete fails to meet any standard during a step, including not touching the trailing knee to the ground, not reaching full extension at the top of the rep, dropping the plate or having the plate touch any other part of the athlete - the athlete must restart from behind the last 5 foot marker line they successfully crossed.

Overhead Weighted Walking Lunge: Each lunge begins with the feet together, the arms supporting the plate overhead and the athlete standing tall. The trailing knee must make contact with the ground at the bottom of each lunge. Each rep ends with the athlete standing tall with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep. Shuffle steps between reps are not allowed. If the athlete fails to meet any standard during a step, including not touching the trailing knee to the ground, not reaching full extension at the top of the rep, dropping the plate or having the plate touch any other part of the athlete - the athlete must restart from behind the last 5 foot marker line they successfully crossed. Arm bend is permitted, the arms do not have to be completely locked out. 10 Burpee penalty for dropping the plate uncontrolled at any time.

Thruster: This is a standard barbell thruster, the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor. If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition.

Shuttle Run: Each 25’ length will be counted as a single rep. Athletes must touch past the end marker line with at least one foot before turning around to start the next rep. A hand touch is not required.

Deadlift: Starting at the floor, the barbell is lifted until hips and knees reach full extension with the head and shoulders behind the bar. The arms must be straight throughout. No bouncing the barbell off the floor. Conventional deadlift is required with hands outside the knees. Sumo deadlifts are not allowed.

Kettlebell Swing (open teams only): Rep starts with athlete standing tall and a two hand grip on the kettlebell. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. There is no requirement for flexing the knees. At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight.

Muscle Up: In the muscle-up, you must begin with feet off the ground, hanging from the rings with arms fully extended. The elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle ups are performed, a change of direction below the rings is required in addition to achieving full arm extension.

Air Squat (open teams only): The athlete begins with the hips and knee fully extended. The hip crease must pass below the top of the knees, and the athlete must return to full hip and knee extension at the top. repetition, the rep will not count. Athletes may not use the hands/arms to push into the legs. Partners must complete 20 air squats before starting 10 burpees, athletes will then advance the plate to the next marker before starting the next set of 15 air squats + 10 burpees and then advance once more for 10 air squats + 10 burpees.

Pistol (One-Legged Squats): The athlete begins with the hips and knee fully extended on the weight-bearing leg. The other leg must remain in front of the athlete’s body. The hip crease must pass below the top of the knee on the weight-bearing leg, and the athlete must return to full hip and knee extension of the weight-bearing leg at the top. If any part of the athlete’s body other than the foot on the weight-bearing leg touches the floor during the repetition, the rep will not count. Athletes must alternate legs after every successful rep and must complete a successful rep before beginning a rep on the other leg. Athletes may not rest the non-working leg on the weight-bearing leg or use the hands/arms to push into the weight-bearing leg. Athletes may hold onto the non-working leg. Partners must complete 20 pistols before starting 10 burpees, athletes will then advance the plate to the next marker before starting the next set of 15 pistols + 10 burpees and then advance once more for 10 pistols + 10 burpees.

Plate Burpees: Each burpee must start with the chest and thighs touching the ground and the athlete positioned perpendicular to the plate (head near the plate, feet farthest away). The athlete must stand to full extension and step or jump both feet onto the plate to complete the rep. The burpee plate will be advanced as per the pistol/air squat description; the plate needs to cross the finish line with the athletes.

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