Gauntlet 2024
Saturday May 18th 2024
Workout descriptions and movement standards are below!
THE SERPENT
In this snatch ladder, athletes will conquer two distinct sets of platforms: one for men and the other for women.
With heats starting every minute, the athletes will weave through all five stations, moving seamlessly from one platform to the next.
Dragon | Phoenix
Dragon & Phoenix will compete for max load.
Athletes have 40 seconds to perform as many snatches as desired per platform.
The workout begins with the barbell on the floor and athlete standing tall.
Athletes should make multiple attempts during each 40-second working period to accumulate max load at each station
Reps must be successfully completed before the end of the designated time domain
Both squat snatches and power snatches are both permitted in this event
Part A Score: combined weight of the first 4 bars
Part B Score: combined weight of the 1st and 5th bar
Maverick | Griffin
Maverick & Griffin will complete for max reps.
Athletes will have 40 seconds to lift on each platform, followed by a 20-second transition to the next platform.
UPDATE TO THE PROGRAMMING! THE HANG SNTACH HAS BEEN REPALCED WITH A SNATCH FROM THE GROUND FOR ALL DIVISIONS!!!
The workout begins with the barbell on the floor and the athlete standing tall.
Athletes have 40 seconds to perform as many snatches as possible
Athletes should make multiple attempts during each 40-second working period to accumulate max reps at each station
Reps must be successfully completed before the end of the designated time domain
Both hang squat snatches and power snatches are both permitted in this event
Part A Score: combined number of reps completed at the first 4 stations
Part B Score: combined number of reps completed 1st and 5th stations
THE SERPENT - STANDARDS BY DIVISION
Athletes please note! There are no traditional heat times for this event. The clock will be running from the start of the workout and until every athlete has completed their snatch ladder.
Dragon | Phoenix
Dragon and Phoenix
Workout Flow:
Athletes will have 40 seconds to lift on each platform, followed by a 20 second transition to the next platform.
Objective: Max Load
Athletes should make multiple attempts during each 40-second working period to accumulate max load at each station
Reps must be successfully completed before the end of the designated time domain
Both squat snatches and power snatches are permitted in this event
Movement Standards
Starting Position:
Athletes may not touch the barbell until the call of 3-2-1 GO!
The athlete begins standing behind the barbell, which is loaded with the predetermined weight
The feet are hip-width apart or slightly wider, with the barbell positioned over the midfoot. The athlete may use any grip width wider than shoulder-width
Execution:
The snatch starts with the barbell on the ground
The athlete lifts the barbell from the ground to overhead in one continuous motion
The barbell must move directly overhead in a single path without stopping at the shoulders
The athlete must achieve full hip, knee, and arm extension with the barbell locked out in one fluid motion without touching any other part of your body (ie. shoulders, head, neck)
The rep is credited when the athlete stands up tall with the barbell locked out overhead while maintaining control. The athlete must demonstrate control of the barbell overhead before bringing it back down to the ground; shoulders, hips, and knees in alignment.
Maverick | Griffin
Workout Flow:
Athletes will have 40 seconds to lift on each platform, followed by a 20 second transition to the next platform.
UPDATE TO THE PROGRAMMING! THE HANG SNTACH HAS BEEN REPALCED WITH A SNATCH FROM THE GROUND FOR ALL DIVISIONS!!!
Objective: Max Reps
Athletes should make multiple attempts during each 40-second working period to accumulate max reps at each station
Reps must be successfully completed before the end of the designated time domain
Both squat snatches and power snatches are permitted in this event
Movement Standards
Starting Position:
Athletes may not touch the barbell until the call of 3-2-1 GO!
The athlete begins standing behind the barbell, which is loaded with the predetermined weight
The feet are hip-width apart or slightly wider, with the barbell positioned over the midfoot. The athlete may use any grip width wider than shoulder-width
Execution:
The snatch starts with the barbell on the ground
The athlete lifts the barbell from the ground to overhead in one continuous motion
The barbell must move directly overhead in a single path without stopping at the shoulders
The athlete must achieve full hip, knee, and arm extension with the barbell locked out in one fluid motion without touching any other part of your body (ie. shoulders, head, neck)
The rep is credited when the athlete stands up tall with the barbell locked out overhead while maintaining control. The athlete must demonstrate control of the barbell overhead before bringing it back down to the ground; shoulders, hips, and knees in alignment.
The Snatch
GOOD REPS VS. BAD REPS
Good Rep!
Snatch Setup Position
The athlete begins standing behind the barbell, which is loaded with the predetermined weight
The feet are hip-width apart or slightly wider, with the barbell positioned over the midfoot. The athlete may use any grip width wider than shoulder-width
Good Rep!
Snatch Finish Position
The barbell must move directly overhead in a single path without stopping at the shoulders
The athlete must achieve full hip, knee, and arm extension with the barbell locked out in one fluid motion without touching any other part of your body (ie. shoulders, head, neck)
Bad Rep!
Athlete did NOT reach full knee extension
The rep is credited when the athlete stands up tall with the barbell locked out overhead while maintaining control. The athlete must demonstrate control of the barbell overhead before bringing it back down to the ground; shoulders, hips, and knees in alignment.
Bad Rep!
Barbell is not over the midline of the body
The athlete must achieve full hip, knee, and arm extension with the barbell locked out in one fluid motion without touching any other part of your body (ie. shoulders, head, neck)
ZIGGURAT
In three rounds capped at 7 minutes, athletes will tackle a demanding Dumbbell Complex and 10 Russian Kettlebell Swings in a "you go, I go" format.
All Divisions
Each athlete must individually complete three rounds in a “you go, I go” style. The rounds will consist of a single arm DB complex and Russian kettlebell swings.
Movement Sequence (Per Round):
Athlete 1
Station One:
Dumbbell Complex (Pyramid Style):
Arm 1
6 Single Arm Suitcase DB Deadlifts
4 Hang Cleans
2 Shoulder to Overhead
Arm 2
2 Shoulder to Overhead
4 Hang Cleans
6 Single Arm Suitcase DB Deadlifts
Station Two:
10 Russian Kettlebell Swings.
Return to the starting point to tag in your partner!
All Divisions
Equipment Weights:
Dragon Division:
Dumbbell: 50 lbs (men) / 35 lbs (women)
Kettlebell: 53 lbs (men) / 35 lbs (women)
All Other Divisions:
Dumbbell: 35 lbs (men) / 20 lbs (women)
Kettlebell: 35 lbs (men) / 26 lbs (women)
Score: is the time taken to complete the three rounds.
If the time cap is reached, the score is the number of completed rounds and any additional reps.
ZIGGURAT- STANDARDS BY DIVISION
Workout Flow:
7 Minute Time Cap. Each athlete must individually complete three rounds in a “you go, I go” style. The rounds will consist of a single arm DB complex and Russian kettlebell swings.
Movement Sequence (Per Round):
Athlete 1
Station One:
Dumbbell Complex (Pyramid Style):
Arm 1
6 Single Arm Suitcase DB Deadlifts
4 Hang Cleans
2 Shoulder to Overhead
Arm 2
2 Shoulder to Overhead
4 Hang Cleans
6 Single Arm Suitcase DB Deadlifts
Station Two:
10 Russian Kettlebell Swings.
Return to the starting point to tag in your partner!
YOU MUST PHYSICALLY TAG YOUR PARTNER. IF MISSED, YOUR JUDGE WILL ASK YOU TO RETURN AND COMPLETE THE TAG.
Dumbbell Complex
Suitcase Deadlift Starting Position:
Athlete’s stand tall with a dumbbell placed on the ground on the outside of the body. Keep the dumbbell on the chosen side throughout the entire set of single arm dumbbell suitcase deadlifts. Your non-working arm must be away from your body at all times.
Execution:
Hinge at the hips to grip the dumbbell around the handle and stand to full extension with the dumbbell at your side. Knees, hips, and shoulders in a vertical line. Lower the dumbbell all the way down so that one head of the dumbbell touches the ground.
All 6 reps will be credited, if and only if, the knees, hips, and shoulders are aligned.
Dumbbell Hang Cleans Starting Position:
Begin the movement with a dumbbell in the hang position (above the knee).
Execution:
Pull the dumbbell from either between the legs or outside of the body to the front rack position. The front rack is achieved when one head of the dumbbell is resting on the shoulder and the elbow is slightly in front of the body and the hips and knees are extended and feet are in line. Any style of clean is allowed. All four reps will be credited, if and only if, the finished position described above is achieved.
Athletes MAY move directly from the last clean into the first shoulder to overhead rep.
Shoulder to Overhead Starting Position:
Begin this movement with the dumbbell in one hand in the front rack position.
The dumbbell should be resting on the shoulder of the working arm.
Execution:
Move the dumbbell from the front rack to the overhead position with hips, knees, shoulders and arm fully extended overhead and feet in line. The dumbbell must finish over the center of the athlete’s body. Any style of shoulder to overhead movement is allowed (strict press, push press, push jerk, split jerk) as long as the finish position, described above, is achieved.
The athlete will then move the dumbbell to the opposite side (arm 2) and continue the complex in the reverse order. 2 Shoulder to overhead, 4 cleans, and 6 DLs.
Kettlebell Swing
Starting Position:
Stand with feet slightly wider than hip-width apart, toes pointed slightly outward. Kettlebell will be on the ground between the athlete’s feet.
Execution:
Hinge to grab the kettlebell with both hands. Initiate the swing by hinging at the hips and bending the knees slightly. Allow the kettlebell to swing back down between the legs as you hinge at the hips. The kettlebell should swing behind the midline of the body between the athlete’s legs.
Swing the kettlebell up to shoulder height or slightly above.
The rep will be credited if the KB begins behind the midline of the body and if the movement ends with the kettlebell at shoulder height of the athlete.
All Divisions
Dumbbell Complex and Kettlebell Swings
GOOD REPS VS. BAD REPS
Good Rep!
Suitcase Dumbbell Deadlift
Stand with a dumbbell placed on the ground on the outside of the body. Keep the dumbbell on the chosen side throughout the entire set of single arm dumbbell suitcase deadlifts.
Your non-working arm must be away from your body at all times.
Bad Rep!
Suitcase Dumbbell Starting position
The dumbbell must remain on the outside of the body for all 6 reps!
Good Rep!
Dumbbell Hang Clean
Begin the movement with a dumbbell in the hang position (above the knee).
Pull the dumbbell from either between the legs or outside of the body to the front rack position.
Good Rep!
Dumbbell Hang Clean
The front rack is achieved when one head of the dumbbell is resting on the shoulder and the elbow is slightly in front of the body and the hips and knees are extended and feet are in line.
Bad Rep!
Elbow Position and Knee Extension
The elbow must be slightly in front of the body.
Hips and knees must be extended with the feet in line.
Good Rep!
Shoulder to Overhead
Move the dumbbell from the front rack to the overhead position with hips, knees, shoulders and arm fully extended overhead and feet in line.
Bad Rep!
Shoulder to Overhead Finish Position
The dumbbell must finish over the center of the athlete’s body. Any style of shoulder to overhead movement is allowed (strict press, push press, push jerk, split jerk) as long as the finish position, described above, is achieved.
Good Rep!
Kettlebell Swing
Initiate the swing by hinging at the hips and bending the knees slightly. Allow the kettlebell to swing back down between the legs as you hinge at the hips. The kettlebell should swing behind the midline of the body between the athlete’s legs.
Good Rep!
Swing the kettlebell up to shoulder height or slightly above.
Swing the kettlebell up to shoulder height or slightly above.
THE PENDULUM
Get ready to unleash your power in the ultimate test of strength and speed with The Pendulum! This intense sandbag relay will push you to your limits and beyond!
All Divisions
AMRAP: Sandbag Relay
Duration: 5 minutes
Objective: Complete as many rounds as possible of the sandbag relay within the time limit.
Equipment: Sandbags
Dragon division 100 men/75 women.
All other divisions 75 men/50 women.
Workout Description:
Partners will start on opposite sides of the workout area
On the call of "Go!", one team member will sprint down the course and complete one burpee movement* then grab their designated sandbag
Partner one will then carry the sandbag back to their starting line and place it in the specified position**
Once back at the starting line, partner two will begin and repeat the pattern
Athletes will earn a rep for each burpee completed and a rep when the sandbag is moved from one side of the course to the other
NOTE:
Dragon division: Burpee over box. All other divisions: Lateral Burpee over designated line.
**For the Dragon division, sandbags must be carried over the box on the return lap.
Scoring:
Each completed round trip (from start to finish and back) counts as two reps. One rep for the burpee movement and one for the sandbag move.
The team's score is the total number of completed round trips within the 5-minute time frame.
THE PENDULUM- STANDARDS BY DIVISION
All Divisions
Workout Flow:
5 minute AMRAP. Complete as many rounds as possible of the sandbag relay within the time limit.
Partners start on opposite sides of the workout area.
Initiating the Relay: On the call of "Go!", one team member sprints down the course to perform the designated burpee movement and then retrieves the sandbag. The athlete carries the sandbag back to the starting line and places it in the specified area.
Partner Rotation: Once back at the starting line, the second partner begins their turn following the same pattern.
The judge is responsible for telling each partner when to begin their turn.
DO NOT MOVE BEFORE THE JUDGE GIVES YOU THE SIGNAL.
Throughout this workout the ONLY way to advance the sandbag is the sandbag carry defined below. Athletes may not toss, throw, fling, catapult, propel, hurl, lob, heave, chuck or use any other method to advance the sandbag outside of the defined carry.
Movement Standards by Division:
Dragon Division (Sandbag weight 100 men / 75 women) (20 inch box Men and Women):
Burpee Movement: Burpee Box Jump Over
Athletes may choose to jump or step into the plank position. The chest and thighs must touch the ground at the bottom of the burpee before returning to an upright position.
Athletes must have a two foot takeoff for the box jump. Both feet must land on the top of the box. No jumps corner to corner. Standing tall is not required.
Athletes may jump down or step down from the box.
The rep is credited to the athlete when the athlete has moved to the opposite side of the box.
Sandbag Carry:The sandbag must be carried over the box on the return lap. Sandbag may be held/carried in any position as long as it DOES NOT touch the box.
Both feet must touch the top of the box. ONLY your feet may touch the box.If the sandbag is dropped during the carry the athlete may pick it up and begin to advance the bag forward.
If the sandbag is dropped DURING THE BOX OVER the athlete must pick up their bag, return to the starting side of the box, and try again. The bag must make it over the box in the arms of the athlete.
A rep is credited to the athlete once the sandbag is placed in the designated area.
All Other Divisions (75 men / 50 women):
Burpee Movement: Lateral Burpee over designated line.
Athletes may choose to jump or step into the plank position. The burpee must be performed laterally to the designated line. Athletes must be parallel with the line. The chest and thighs must touch the ground at the bottom.
The rep is credited to the athlete when the athlete has moved to the opposite side of the designated line.
Sandbag Carry:
Sandbag may be held/carried in any position. If the sandbag is dropped during the carry the athlete may pick it up and begin to advance the bag forward.
A rep is credited to the athlete once the sandbag is placed in the designated area
Burpee and Sandbag Carry
GOOD REPS VS. BAD REPS
Good Rep!
Burpee
Athletes may choose to jump or step into the plank position. The chest and thighs must touch the ground and the bottom of the burpee before returning to an upright position.
Lateral or box facing are permitted.
Good Rep!
Burpee Over The Line - All Other Divisions
Athletes may choose to jump or step into the plank position. The burpee must be performed laterally to the designated line. Athletes must be parallel with the line. The chest and thighs must touch the ground at the bottom.
Good Rep!
Box Jump- Dragon Division
Athletes must have a two foot takeoff for the box jump. The feet must go over the box, not around it. Standing tall is not required.
Athletes may jump down or step down from the box.
Good Rep!
Sandbag Carry
Dragon Division: The sandbag must be carried over the box on the return lap. Sandbag may be held/carried in any position as long as it DOES NOT touch the box.
Both feet must touch the top of the box. ONLY your feet may touch the box.
All Other Divisions: Sandbag may be held/carried in any position. Athletes do not have the box obstacle in this division.
Workout 4: The Gauntlet
ALL DIVISIONS
The fourth workout of the day will be THE GAUNTLET
We keep this one a secret until competition day! It’s part of the fun!
Athletes should expect a longer time domain and multiple opportunities for scores!