2023 Workouts Schedule

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. Touch and go is allowed, bouncing is not. The athlete must alternate arms after each repetition but, in case of a no-rep on one arm, may continue working without having to repeat the repetition with the same arm. 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.

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 Med 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 must start with the barbell 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 barbell 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 redips are allowed.

The athlete with the barbell in the front rack 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.

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.

Each repetition must start with the barbell on the ground. The athlete must lift the barbell to a standing front rack position, with feet in line, hips and knees fully extended and the barbell on the shoulders with the elbows in front of the barbell.

The athlete should perform burpees with the body inside the space bounded by the barbell discs. In the bottom position the thighs and chest must clearly touch the ground. During the jump, the feet do not have to come off the ground at the same time, but both feet must be off the ground before the athlete steps over the barbell. The repetition will be counted when the athlete lands on the opposite side of the barbell.

The athlete must go from one side of the box to the other, jumping over it. There is no requirement to extend the body on top of the box. The initial jump must be performed by taking both feet off the ground at the same time, and only the feet may touch the box. Step-up is not allowed. The athlete can land on top of the box, with both or only one of his or her feet, and can step off to the other side as he prefers (jump or step). The athlete may jump completely over the box, but if he or she chooses this option, the feet must go over and not around the box. There are no specific requirements regarding landing. The repetition will be counted once the athlete lands lands on the opposite side of the box.

Same standard as the Box Jump-over but the athlete must perform a burpee prior to jumping, in which thighs and chest must clearly come in contact with the ground.

Each repetition begins and ends with the athlete lying down, with chest, feet and thighs touching the ground. At the beginning of each repetition, both hands cannot move until both feet are off 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 final and initial positions coincide: the athlete must have arms extended, shoulders in line with the body, and the only part of the body touching the wall will be the feet, which can never be taken off the panel. In the bottom position, it is mandatory to touch the floor with the head. The entire hand throughout the repetition must remain within the marked area.

Same standard as Handstand Push-up but kipping is not allowed, so hips and knees must remain extended throughout the repetition.

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 starting position is with the athlete hanging from the bar with feet off the ground and arms extended. In the final position, the athlete must clearly pass the horizontal line of the bar with the chin. It’s allowed to perform the movimento any style: strict, kipping or butterfly.

The athlete must climb up the entire length of the rope until one hand touches the hook where the rope is attached. The descent must be executed in control, so both hands must be on the rope for the entire descent until both feet touch the ground.

Same standard as the Rope Climb but the use of the legs is not allowed: the athlete can climb the rope exclusively with hands; any other type of latching onto the rope other than the hands is not allowed before touching the target. Only after touching target it’s possibile to hook feet or thighs to the rope in order to complete the descent in control.

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.