WORKOUT ONE / SCORECARD

WORKOUT ONE

DeA bY 2.0 PRESENTED BY

IN 8MIN COMPLETE 4 ROUNDS OF:

8 BURPEE BOX JUMP OVERS (24, 20IN)
8 H A N G P O W E R S N AT C H E S ( 1 1 5 , 8 0 L B )
8 THRUSTERS

I F A L L W O R K I S C O M P L E T E D B E N E AT H T H E 8 M I N U T E C A P, R E S T T H E R E M A I N D E R A N D
WAIT UNTIL THE 8 MINUTE MARK, RIGHT INTO…

IN 7MIN COMPLETE 4 ROUNDS OF:

8 BURPEE BOX JUMP OVERS (24, 20IN)
8 H A N G P O W E R S N AT C H E S ( 1 1 5 , 8 0 L B )
8 THRUSTERS

I F A L L W O R K I S C O M P L E T E D B E N E AT H T H E 7 M I N U T E C A P, R E S T T H E R E M A I N D E R A N D
WAIT UNTIL THE 15 MINUTE MARK, RIGHT INTO…

IN 6MIN COMPLETE 4 ROUNDS OF:

8 BURPEE BOX JUMP OVERS (24, 20IN)
8 H A N G P O W E R S N AT C H E S ( 1 1 5 , 8 0 L B )
8 THRUSTERS

I F A L L W O R K I S C O M P L E T E D B E N E AT H T H E 6 M I N U T E C A P, R E S T T H E R E M A I N D E R A N D
WAIT UNTIL THE 21 MINUTE MARK, RIGHT INTO…

IN 5MIN COMPLETE 4 ROUNDS OF:

8 BURPEE BOX JUMP OVERS (24, 20IN)
8 H A N G P O W E R S N AT C H E S ( 1 1 5 , 8 0 L B )
8 THRUSTERS

TIME CAP / SCORE / TIE BREAKER /

26 MIN TO TA L T I M E I F C O M P L E T E , E L A P S E D T I M E AT W H I C H YO U
TO TA L S C O R E B E F O R E T I M E COMPLETED YOUR LAST FULL
EXPIRED. ROUND.

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ELITE/RX INTER, 45-49, 35-39, 40-44 50-54, 55-59

16-18

115, 80 LB (52, 36 KG) 95, 65 LB (43, 29 KG) 115, 80 LB (52, 36 KG) 75, 55 LB (34, 25 KG)
24, 20IN 24, 20IN 24, 20IN 24, 20IN

60-64, 65+ 13-15 MODIFIED:

BEGINNER,SCALED

65, 45 LB (43, 20 KG) 65, 45 LB (43, 20 KG) 45, 35LB

24, 20IN 20IN 24, 20IN
STEP-UPS & OVERS ALLOWED STEP-UPS & OVERS ALLOWED

REQUIRED EQUIPMENT /
B o x 2 4 ” / 2 0 ”, B a r b e l l , P l a t e s , C l i p s o r c o l l a r s

SCORING /
If all work is completed beneath the 26 minute cap, the athlete’s score is the total
elapsed time on the clock when the athlete completes the 4th round within the 5
m i n u t e w i n d o w.

I f a t a n y p o i n t t h e a t h l e t e d o e s n o t fi n i s h a l l 4 r o u n d s o f a s e g m e n t w i t h i n t h e p r e -
scribed time, their workout is done. Their score will be the total number of repetitions
c o m p l e t e d b e f o r e t i m e ex p i r e d i n t h e c u r r e n t s e g m e n t , a l o n g w i t h t h e t i e b r e a k t i m e
from the previous fully completed segment.

A n a t h l e t e m a y c h o o s e t o p e r f o r m t h e “ M o d i fi e d ” v e r s i o n o f t h e w o r k o u t , i n w h i c h c a s e
when submitting their score in Competition Corner they will indicate as such. Please
n o t e , a n y a t h l e t e c h o o s i n g t o p e r f o r m t h e m o d i fi e d v a r i a t i o n w i l l r a n k l o w e r t h a n a n y
athlete that elects to perform the workout as prescribed.

TIEBREAK /
This workout includes a tiebreak. If all 384 reps are completed prior to the 26-minute
t i m e c a p , y o u r s c o r e w i l l b e y o u r t o t a l t i m e , a n d t h e r e w i l l b e n o t i e b r e a k e r. H o w e v e r,
if you are not able to complete all rounds of any segment within the prescribed time, a
t i e b r e a k e r w i l l b e f a c t o r e d i n t o y o u r fi n a l s c o r e . D u r i n g t h e w o r k o u t , b e s u r e t o n o t e
your time at the end of each set of 4 rounds. When you submit your score, there will
b e a s p a c e f o r y o u r fi n a l r e p c o u n t a n d a n a d d i t i o n a l fi e l d f o r y o u t o e n t e r t h e e l a p s e d
time at which you completed your last full round. In the case where two athletes have

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TIEBREAK (CONT.) /
the same score (total number of reps), the athlete with the lower tiebreak time will be
r a n k e d h i g h e r.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you
a r e u s i n g a c o u n t d o w n t i m e r, y o u m u s t c o n v e r t t o e l a p s e d t i m e b e f o r e r e p o r t i n g y o u r
score. For this reason, it is recommended you set your clock to count up.

0 - 9 5 r e p s , t i e b r e a k i s y o u r fi n i s h t i m e i n s e g m e n t 1
97 - 191 reps, tiebreak is 0:00 - 7:59
193 - 287 reps, tiebreak is 8:00 - 14:59
289 - 383 reps, tiebreak is 15:00 - 20:59

WORKOUT FLOW /
This workout begins with the athlete standing tall behind the box. At the start of the
clock, the athlete will begin performing 8 burpee box jump overs. After completion of
the last burpee the athlete must move to the barbell and complete 8 hang power
snatches, followed by 8 thrusters. The athlete may go right into the thrusters once the
snatch work is complete if they choose; no reset is required. At the completion of the
t h r u s t e r s , t h e a t h l e t e w i l l s t a r t t h e n ex t r o u n d i n t h e s a m e f a s h i o n t o c o m p l e t e a t o t a l
o f 4 r o u n d s w i t h i n t h e fi r s t 8 m i n u t e w i n d o w .

If all work is completed within the 8 minute cap, the athlete must record the time
completed and rest in the remaining time.

At the 8 minute mark, the athlete will then complete 4 rounds of 8 burpee box jump
o v e r s , 8 h a n g p o w e r s n a t c h e s a n d 8 t h r u s t e r s b u t n o w i n a 7 m i n u t e w i n d o w.

If all work is completed within the 7 minute cap (before 15:00 elapsed time on clock),
the athlete must record the time completed and rest in the remaining time.

At the 15 minute mark, the athlete will then complete 4 rounds of 8 burpee box jump
o v e r s , 8 h a n g p o w e r s n a t c h e s a n d 8 t h r u s t e r s b u t n o w i n a 6 m i n u t e w i n d o w.

If all work is completed within the 6 minute cap (before 21:00 elapsed time on clock),
the athlete must record the time completed and rest in the remaining time.

At the 21 minute mark, the athlete will then complete 4 rounds of 8 burpee box jump
o v e r s , 8 h a n g p o w e r s n a t c h e s a n d 8 t h r u s t e r s b u t n o w i n a 5 m i n u t e w i n d o w.

If all work is completed prior to 26 minutes, the athlete will record the time completed
and that will be their score for this workout.
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WORKOUT FLOW (CONT.) /

If an athlete does not complete all work within any segment before the prescribed
time cap, their workout is done and their score is the total number of repetitions
completed, along with time recorded from the previous fully completed segment.

M O V E M E N T S TA N D A R D S /
Burpee Box Jump Over
The athlete must be facing the box at the bottom position, with the athlete's chest and
thighs touching the ground. A step out or jump out and back from the bottom of the
burpee IS allowed. The athlete must come to his or her feet and jump over the box to
t h e o t h e r s i d e w h e r e t h e a t h l e t e w i l l s t a r t t h e n ex t r e p, a g a i n f a c i n g t h e b ox . T h e j u m p
must be a two-footed jump, and only the athlete’s feet may touch the box. Landing on
top of the box is allowed, but not required. The feet must go over the box not around
i t . F u l l e x t e n s i o n a t t h e t o p i s n o t r e q u i r e d . E a c h r e p , i n c l u d i n g t h e fi n a l r e p , i s
complete once the athlete has landed on the other side of the box from the last
completed burpee.

**Masters 60 and up may complete step overs in place of the jump over the box.

Hang Power Snatch

E a c h r e p e t i t i o n m u s t s t a r t f r o m t h e h a n g . A n y r e p e t i t i o n t a k e n f r o m t h e fl o o r, m u s t
a c h i e v e a d e a d l i f t l o c ko u t ( h i p s a n d k n e e s f u l l y ex t e n d e d , a r m s s t r a i g h t , s h o u l d e r s
behind the bar) before re-dipping to initiate the hang snatch. The barbell must remain
above the knee and below the hip with arms straight at the initiation of each rep. The
rep is counted with the bar coming to full lockout overhead with the hips, knees and
a r m s f u l l y e x t e n d e d , a n d t h e b a r d i r e c t l y o v e r t h e m i d d l e o f t h e b o d y. P o w e r s n a t c h i n g
the barbell from the ground in one continuous motion is not permitted.

Thruster
This is a standard barbell thruster in which the barbell moves from the bottom of a
front squat to full lockout overhead. Unless moving directly to the thruster from the
snatch, the bar must be cleaned from the ground, no racks allowed. At the bottom of
each rep, the hip crease must clearly pass below the top of the knees. A full squat
c l e a n i n t o t h e t h r u s t e r i s a l l o w e d w h e n t h e b a r i s t a k e n f r o m t h e fl o o r. T h e r e p i s
credited when the barbell is locked out overhead, with the hips, knees and arms fully
e x t e n d e d , a n d t h e b a r d i r e c t l y o v e r t h e m i d d l e o f t h e a t h l e t e ’ s b o d y.

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 WORKOUT ONE / SCORECARD

F I L M I N G R E C O M M E N D AT I O N S /
• F i l m t h e p l a t e s a n d b a r b e l l s o t h e l o a d s c a n b e s e e n c l e a r l y, a n d s h o w t h e h e i g h t o f
the box with a tape measure.
• Clock must be in view and counting up through the entire workout. Athlete must
r e c o r d t o t a l e l a p s e d t i m e f o r t i e b r e a k s / fi n i s h t i m e i f w o r k o u t i s c o m p l e t e d .
• Videos must be uncut and unedited to accurately display the performance.
• S h o o t t h e v i d e o s o a l l exe r c i s e s c a n b e s e e n c l e a r l y m e e t i n g t h e m o v e m e n t
standards.
• V i d e o s s h o t w i t h a fi s h e y e l e n s o r s i m i l a r l e n s m a y b e r e j e c t e d .
• Full Requirements and Guidelines for video submission can be found HERE

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 WORKOUT ONE / SCORECARD

ALL DIVISIONS

ROUND 1 / 0:00-8:00 ROUND 2 / 8:00-15:00

8 8 8 8 8 8
BBJO HANG POWER THRUSTER BBJO HANG POWER THRUSTER
S N ATC H S N ATC H
RND 1

RND 1
RND 2

RND 2
RND 3

RND 3
RND 4

RND 4

RND 1 TIEBREAK TIME : RND 2 TIEBREAK TIME :

ROUND 3 / 15:00-21:00 ROUND 4 / 21:00-26:00

8 8 8 8 8 8
BBJO HANG POWER THRUSTER BBJO HANG POWER THRUSTER
S N ATC H S N ATC H
RND 1

RND 1
RND 2

RND 2
RND 3

RND 3
RND 4

RND 4

RND 3 TIEBREAK TIME : RND 4 FINISH TIME :

OR

AT H L E T E N A M E T O TA L R E P S C O M P L E T E D
S I G N AT U R E TIBREAK FROM LAST :
COMPLETED ROUND
JUDGE NAME